Exercise & Mental Health

Exercise is part of the holy trinity of managing mental health: Sleep, Diet, & Exercise

It helps us manage current mental health challenges and can prevent or reduce the impact of future symptoms.

Why Exercise?

We often think of exercise as a way to change our physical self, but exercise is one of the few ways to change how we feel mentally.

Exercise benefits our mental health because it…

Reduces Stress

• Lowers Cortisol levels

• Releases Endorphins

Improves Mood

• Stimulates production of Neurotransmitters serotonin, dopamine, and norepinephrine.

Boosts Cognitive Functioning

• Improves blood flow

• Encourages growth of new brain cells

Enhances Sleep Quality

• Regulates sleep patterns

Increases Self Esteem

Setting Realistic Expectations

Perfectionism will tell us to take on more than we can, leading to burnout and disappointment. Remember that you are choosing to exercise to manage your mental health and feel better. Those goals do not require you to change your entire life or do more than you can. Start small and give yourself options to choose from.

Exercise Ideas & Examples

Body Weight Exercises 

These are exercises most of us can do anywhere, anytime. They can also be augmented to fit our comfort level. This list comes from the “7-Minute Scientific Workout,” which is great for improving brain functioning.

Ex) Push-ups, Squat, Side plank, Crunch, Plank, Lunge, Jumping jacks, Wall sit

Cardio Exercises

A small change, like walking 30 minutes a day, can have a profound impact on our mental health.

Ex) Walks, Dance, Running, HIIT Workouts, Hiking, Cycling, Jogging, Swimming

Mind-Body Exercises 

Yoga has been proven to improve distress tolerance skills. Holding a challenging position in yoga helps build our ability to manage stressful moments in other aspects of our lives.

Ex) Yoga, Tai Chi