Exercise

Exercise Helps You Think
And Feel Better

Written by Cathy Weidner, LCSW

If you think that there isn't a link between our minds, emotions and bodies, read this:

The Tufts University Diet and Nutrition Newsletter cites that physically active people are significantly faster at processing information than sedentary people. This is most pronounced in populations that are 50+ years old. Scientist feel that exercising increases oxygen rich blood to the brain leading to increased mood, assertiveness and emotional stability.
According to Dr. Joyce Brother, exercising at least 20 minutes every day will allow you to sleep better leading to improved mood and ability to function.
Stanford University researchers have found that exercise can further boost quality of life by keeping people's spirits up as they age. After a one year study of 360 people who were randomly assigned to start working out or to be inactive; the exercisers reported significantly less stress, anxiety and depression than the inactive group regardless of how hard they exercised as long as they did so regularly.
Doctors at Duke University found that taking regular walks will help lift depression, lessen tension, increase optimism, boost self esteem and increase energy. Doctors state that exercise therapy produces about the same level of improvement as anti-depressants. Dr. Robert Thayer says that the average person will find exercise as the best way to lift a bad mood.

Often I will have clients in my office that will tell me that they feel depressed, stressed or anxious and do not want to take any medications to address these symptoms. So I motivate them by explaining that exercise is one of the CHEAPEST, FASTEST and MOST POSITIVE ways to address their symptoms. There is no standing in line at the local drug store, no submitting insurance forms, no co-pay or waiting two to four weeks for therapeutic levels to be reached. The benefits of exercise are revealed immediately but will only be present if it is pursued on a regular basis.

How do I get started is usually the next question clients ask. I recommend starting with the basics by exploring what you have enjoyed doing in the past such as roller blading, running, playing basketball, etc. If those are no longer an option due to age, ability or equipment the next recommendation is WALKING. This is an activity most of us are fairly proficient at, no expensive equipment is needed and there are many places where the activity can be pursued in and out of doors. The key here is to DO IT!

Get some type of aerobic activity for 15 to 20 minutes several times a week, on a regular basis and the quality of your sleep will increase, positive attitude will increase, your appetite for unhealthy foods will decrease and stress levels are minimized. Don't believe me? Just try it. If the doctor told you he had a secret remedy that could alleviate your symptoms but you would need to give it a fair trial of two to four weeks, and it wouldn't cost you a dime, you would probably be willing to try it, right? So give the exercise a couple of weeks and see how you are feeling. What have you got to lose?

What defines an aerobic activity? Any activity that gets your pulse rate up to the point of breaking a light sweat. For example: When I speak of walking, I'm not talking about strolling but more like a brisk walk. Your speed and intensity can increase as you become more active. Unfortunately, housecleaning and 'running around at the office' don't count since most of us don't vacuum consistently for 15 to 20 minutes and 'running around the office' usually has a lot of stops and breaks in between the running.

The disclaimer. Always check with your doctor before you start any form of exercise program.

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