Our minds and our bodies are intimately connected. This seems obvious because our brains are the central control center of everything that happens in our bodies. But somehow we can forget that it goes both ways: our bodies also affect our brains. This knowledge gives us a powerful tool for improving our moods and addressing mental health issues.
Physical exercise reduces anxiety and depression, elevates negative moods, improves self-esteem and cognitive function, and reduces social withdrawal. Many studies have examined the mechanisms in the brain that activate this improvement, as well as how much and what kinds of movement are most beneficial. While there are specific suggestions, which you can review with a therapist or counselor, simply put, move in whatever way you like and do it enough to feel an improvement.
Your exercise does not have to be strenuous, nor does it need to be continuous. As little as 30 minutes of moderate exercise, such as a brisk walk, three times a week can help. An hour of movement a day, spread out over the day, also makes a difference. It can include a short walk, taking the stairs instead of the elevator, washing the dishes and cleaning the bathroom, and walking the dog. These short but energetic exercises throughout the day have been found to provide noticeable improvement.
Further studies indicate that synchronizing your movements with another person or a group increases the benefits, even if the person is not with you. For instance, watching an aerobics video and synchronizing with the instructor can still improve your mood, even more than exercising alone.
Of course, it would be even better if you joined a group exercise or dance class. There are many options in New York City. You will not only experience the benefits of movement and synchronization, but you will also get out of your house and meet new people, possibly making new friends. Dancing is particularly helpful because of the added benefit of human touch. These additional benefits multiply to dramatically improve your mental health.
If you’re not already in the habit of exercising, you may want to start with an activity that is not too physically taxing. If you’re not someone who enjoys exercise, you’re less likely to continue a strenuous activity. That’s okay! Many other fun activities require movement. Besides those already mentioned—walking, dancing, aerobics class—you could try gardening, martial arts, or a slow yoga-like exercise program that stretches your body without straining it.
Martial arts may sound hard and stressful on the body, but in the early stages, they include simple movements and concentration on your form. This concentration can be particularly helpful for people who tend to have intrusive thoughts and rumination.
You can also do service work for a non-profit organization that includes exercise. Consider helping a dog shelter by volunteering to walk dogs. You could take sandwiches to the homeless or volunteer at a nursing home, taking people in their wheelchairs for a stroll outside. Helping others helps us feel better, takes our minds off ourselves, and develops relationships.
There are so many ways to move. If you’re nervous about getting started or you’re overwhelmed by the options, talk to an experienced counselor for help. If you’re in the New York City area, reach out to me. It may only take a couple of sessions to help you make a plan and give you the incentive to stick to it.