We all know that exercise is good for our bodies, but did you know that it can work wonders for our minds too? Let’s explore…

The Link Between Mental and Physical Health

Our mental health is tightly linked to our physical health. Studies show there’s approximately a 20% lower risk of depression and dementia for adults who engage in daily physical activity. How much you move your body each day can either set you up for illness or wellness. The toughest part for many of us though is simply getting started.

Depression and anxiety stand out as the most common mental health conditions in the world and they are leading causes of global disability. They hurt productivity, relationships, and quality of life. Tons of research has shown that regular exercise can improve mood, decrease stress, and boost self-esteem. Some research even suggests that exercise can be more effective than medications for anxiety and depression. The best thing about physical activity is that it's free! You don't need expensive weight equipment or a gym membership to exercise. There are plenty of work-outs you can do in your home using just your body. And last I checked, walking and running are also free! For these reasons, exercise is one of the best ways to improve mental health, and by prioritizing we can combat the negative effects of inactivity.

How to Get Started

We all want to be healthy and feel good, but figuring out where to begin can be overwhelming. However, research on behavior change and habit formation shows that just showing up is the best way to get started. The key is to start small and to be consistent, especially if you’re not used to working out at all.

So what might this look like? Here are a few ideas for getting started. 

Ease Into Walking or Running

Find a time of the day that works for you and get in the habit of going for a walk then. For many people, this might be the first thing you do in the morning. For others, after dinner is an easier time. And research has shown that walking after dinner improves digestion and blood sugar control. 

Once you get into your walking habit, if you’re feeling up for it, start jogging for part of your walk. You don’t even have to run the whole time. The run-walk method is an exercise technique used even by elite runners. This simply involves mixing in walk breaks into runs. With this approach, you can slowly develop a running habit with very little effort. 

If running isn’t your thing, walking more is still great for your health. Many studies have shown that getting at least 7,500 steps on average each day can reduce the risk of heart disease, chronic illnesses, and early death. And you don’t need a fancy smartwatch to track your steps, most phones have this capability now too.

Just Show Up

Another idea is simply getting into the habit of showing up to the gym after your work day. If you don’t have a gym to go to, alternatively you could go to a park, or a designated spot in your home for working out. You don’t even have to do anything the first few times. Just go there. If at first you don’t feel like doing anything, that’s okay. Show up the next day. Just make a habit of showing up. Then, start with some squats, some push-ups, some crunches, or any other combination of movements that come easiest to you. 

Again, start small. Find some things that will get you moving and using your muscles that don’t require much thought. If you’re able to go to a gym, exercise classes for beginners are a fantastic option. Just do what the instructor tells you to do! Playing sports like basketball or soccer with friends is also a great option for getting more physical activity. Exercising with others– whether it be through a sport or not – tends to make it easier and more fun. 

How Much Should I Do?

According to the American Heart Association, it’s recommended that adults get at least two and a half hours of moderate-intensity aerobic activity—think brisk walking, biking, or swimming— or at least 75 minutes of vigorous activity, like running or jumping rope. You can alternate between moderate and vigorous activities spread throughout the week. If you go for a brisk half hour walk after dinner 5 days per week, for example, you’ll be achieving this recommended amount of activity. 

The American Heart Association also recommends muscle-strengthening activities at least twice a week. This can be lifting weights or bodyweight exercises–like push-ups, squats, and pull-ups–or a combination of both. 

Overall, the most important thing is to make an effort to move more and sit less. Any activity is better than none, and as you develop your exercise habit, you can gradually increase the time or intensity to get even more benefits for your body and your mind.

TL;DR

The link between moving our bodies and feeling better mentally is incredibly strong. Whether you're dealing with stress, anxiety, depression, or just want to boost your mood, incorporating regular physical activity into your life can make a huge difference. It doesn't require expensive gear or a rigid schedule. The most effective approach is often the simplest: start small, find activities you enjoy, and focus on consistency. 

Remember, you were born to move! By reconnecting with your body's natural capacity for movement, even in small ways each day, you're taking a powerful step towards a healthier, happier you. So be patient with yourself, enjoy the journey, and find your happy place with the help of exercise.

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Written by Luke Johnson