Part One: The Intersection Between Mental and Physical Health by Chloe Paris Ford
Physical health is the condition of your whole body, and how well it is operating. This involves physical activity, which according to the CDC is “one of the best things people can do to improve their health.” (CDC.gov). While one’s mental health includes their, “emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.” (CDC.gov) Both of these further contribute to one’s overall well-being and quality of life. Furthermore, they must be better understood to get a clear picture of how they are interrelated to one another.
Physical health and mental health are inherently connected. Some these associations include:
Poor mental health is a risk factor for chronic physical conditions.
People with serious mental health conditions are at high risk of experiencing chronic physical conditions.
People with chronic physical conditions are at risk of developing poor mental health. (Ontario.cmha.ca)
As shown above, not only do both of these aspects of our health affect us greatly but they coincide with one another. Often affecting each other and contributing to the bigger picture of our health as whole. These are so incredibly important to our health, we must make sure we are monitoring ourselves and getting the help we need as one or the other cannot be neglected.
Part Two: Physical Activity and Mental Health by Christina Dinh
The brain and the body are intertwined as how one’s body functions in turn affects their mental health. Physical activity helps not only strengthen one’s bones and muscles and reduce chronic illnesses like heart disease, but, according to the CDC, physical activity helps cognition and allows thinking, learning, and decision-making to flourish. In addition, the CDC also notes that anxiety and depression levels also go down with the use of regular physical activity and also helps one sleep better which is extremely important when it comes to mental health as we highlighted in our last blog post. For those already experiencing pain from chronic illnesses such as arthritis, mood, functioning; quality of life is vastly improved with an addition of regular physical activity as the CDC notes.
Regular physical activity is heavily correlated with
easing mental health ailments such as depression, anxiety, and stress. Besides the added benefits which Helpguide.org underscore such as having a better sense of self and well-being in life along with having more energy and better memory as the day progresses, Helpguide.org also notes that physical activity releases endorphins which help one maintain a positive mood and fight off depressive symptoms as inadvertently, physical activity can serve as a distractor for negative thought. In the case of anxiety, physical activity helps relieve stress and tension which anxiety leads the body to physically and psychologically feel. Stress is alleviated since endorphins also help the body relax and maintain a calm equilibrium. Furthermore, Health.gov notes that going outside while doing physical activity is very beneficial as the process of going outside helps alleviate stress and also calms the mind through being physically active in conjunction with the outside atmosphere. Lastly, physical activity helps one build self-confidence and self-esteem according to Walden University which is very important to have as we highlighted in this blog post.Yet, it is important to focus on the process and progress rather than trying to tear one down for not looking a certain way as health is the utmost priority. Progress, not perfection is key!
Although we highlighted the benefits of physical activity, there are some drawbacks that pose a potential risk to wellness which are worth noting as your mental and physical wellness should be prioritized above all else. Today's Dietitian.com notes that although physical activity has mental and physical health benefits, one main problem it poses is that it can lead to a need for perfectionism which can lead to eating disorders or further the exacerbation of one’s already pre-existing eating disorders. According to Today's Dietitian.com, there is such a thing as “dysfunctional exercise.” In a sense, exercise has a lot of benefits for wellness but can prove to be harmful if coupled with perfectionism as one begins to go down a rabbit hole in an attempt to be “perfect.” As such, disordered eating can occur along with disordered exercise habits. For example, disorders like exercise addiction, exercise dependence, rigid exercise routines, and anxiety from not exercising pose concerns can occur. Thus, it is essential to be physically active but do not push yourself as you are perfect the way you are. After all, it is the journey not the destination that truly matters. When it comes to physical activity, one must protect oneself from harm because health cannot coexist with unhealthy habits that stem from perfectionism which we also discussed in one of our blog posts. Nonetheless, physical activity has tremendous benefits to mental health and we will dive into how to use physical activity to your mental health advantage in the next section.
Part Three: Tips on Using Physical Activity for Mental Health by Hannah Cericos
As discussed above, physical activity is seen to have positive effects on mental health and well-being overall.
Though it seems troubling to get ourselves to work on exercise, it is very beneficial for your mental health as well as your well being.
To overcome those difficulties, here is a list on how to start off supported by HelpGuide.org.
Start small. When going through troubles, setting small achievable goals can be the better route in starting out getting exercise in.
Plan accordingly to your energy level. If you feel more energetic in the morning before work or school, in the evening or during mid-day, physical activity when you're at high energy levels is most effective. Yet, this can also apply when at low energy levels, as even a small 15 minute walk, or dance party can get your energy and mental state higher to support your well-being in a positive manner.
Put attention to activities you enjoy. Try any activity that gets you up and moving. Be creative with it and work on activities that you particularly enjoy. If you love spending time with friends and family, maybe having a walk and talk hangout. Other ideas include, playing a sport, walking around the mall while window shopping or swimming. Find activities that associate enjoyment and fulfillment to also motivate you to exercise more frequently.
Be comfortable. Wear comfortable clothes as well as be in a comfortable environment. This can be at a gym you feel most comfortable at, your own home, or out with nature such as parks or scenic trails.
Reward yourself. To also help with prioritizing physical exercise, rewarding yourself with enjoyable activities or reinforcers after completing a physical activity can push your motivation. Examples of reinforcers to promote can include a hot relaxing bath, a craved treat, or an episode of your favorite TV show.
Given changes in seasons as well as the stressful times many individuals face (exams, work, etc.), finding a way to simplify the activity or make it more accessible has been found to be helpful. These simple activities can include impromptu dance parties at home, house chores (mopping, vacuuming or mowing the lawn), taking the stairs than the elevator and overall being creative to your own schedule and daily activities (going on walks, pacing the grocery store etc).
Regardless of how and in what way, physical exercise is deemed necessary to help promote development and well-being. Seen in Healthgov, physical activity guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity each week and at least 2 days per week of muscle-strengthening activity (Reed, 2021).
With these examples and tips, we hope you're able to support and benefit your well being as well as mental health through physical exercise.Take care of your body and brain, and let’s get physical.
REFERENCES
5 Mental Benefits of Exercise. (n.d). Waldenu.edu.
About Mental Health. CDC.gov.
About Physical Activity. CDC.gov.
Benefits of Physical Activity. (n.d). CDC.gov.
Connection between Mental and Physical health. Ontario.cmha.ca.
Dennett, C. (2020). Exercise & Eating Disorders. Today’s Dietitian, 22(3).
Reed, P. (2021). Physical Activity Is Good for the Mind and the Body. Health.gov.
Robinson, L., Segal, J., & Smith, M. (n.d). The Mental Health Benefits of Exercise.