Mental Health Awareness Month: Exercise and Emotional Wellness
May is Mental Health Awareness Month! Each week, we’ll examine a different area of mental health and what you should know about it. Next, we’re looking at the connection between physical exercise and emotional wellness.
Before I started running in college, I never imagined I would be a runner. In fact, I joined the cross-country team primarily because I knew the team members and wanted to hang out with them (and I also wanted to lose a bit of weight).
My first run with the team was about three miles, and I had to walk much of the last mile. I arrived back at our starting point, thinking I had completed my first cross-country team practice. That is, until the coach said, “Alright, good warmup, everyone. Now, on to the workout.” My heart dropped as I realized what I really signed up for.
Though that first month of cross-country was difficult, the next four years were filled with some of my best college memories. I saw the benefits that running had for me: my mood was lighter, I felt more relaxed and steady, and I was also able to participate in a community where I made some great friendships. Clearly, exercise not only benefited my body but also improved my mind and heart.
The Mind-Spirit-Body Connection
When it comes to mental health issues, counselors often examine the patterns of the mind and dynamics of the soul. They might also work with psychiatrists to prescribe medications to target biological factors contributing to those issues. These are all good and appropriate, but you might notice something missing: the body. Sometimes, the body’s role in mental health takes a backseat.
We are embodied beings—mind, spirit, and body. What we do to one part of our being affects the others. If we disrespect our bodies, it will affect our minds. God made us to function holistically and enjoy the benefits of caring for each part of our being. That’s why exercise has been shown to be an effective mood booster (Walden University). Exercise decreases symptoms of anxiety and depression by releasing endorphins that spread throughout the body, helping you feel happy, calm, and accomplished. Additionally, it improves self-esteem, brain performance, and sleep quality and is a healthy coping mechanism against negative emotions (Mayo Clinic).
How to Start Regular Exercise
Healthy exercise patterns are easier said than done. Here are some practical tips for starting to get regular exercise:
1. Start Out Slow
Exercising might feel boring, tiring, or too tricky the first couple of times. That’s normal! It takes your body time to get accustomed to a disciplined rhythm that will reap benefits later on.
2. Workout With a Friend
Find a friend, family member, or spouse with whom you can start exercising. It’s not just good accountability to show up for a workout; it can also build your relationship.
3. Set Realistic Goals
Setting realistic goals is essential. If you shoot for the moon right at the beginning, you could injure yourself or get discouraged and drop out. Experiment with what goals are realistic for you and start there. For example, if you want to be able to run a 5k but haven’t done much running before, start with a preliminary goal of shorter distances, like a half-mile to a mile. Stick with that until your body becomes used to this routine, and adjust your goals from there.
4. Assess Your Diet
Benefiting from exercise also depends on your diet. If what you eat is not compatible with the kind of exercise you are doing, your energy and stamina levels will stay low. Do some research on what type of food might fit well with the exercise you choose to do.
5. Remember Why You’re Doing It
The fitness world can carry an aura of competition over who looks the best, and if we’re not careful, “looking good” can become the primary goal. This is not inherently a bad goal, but it does have its dangers. Inevitably, one can feel defeated and ashamed if they don’t feel like they are living up to the “fitness standards” of those around them. Remember that the goal of exercise is not body transformation but mental and spiritual transformation.
Above all, exercise is a way to honor and respect the bodies God has given us to care for. When we honor our bodies, we honor God, and that is pretty good motivation.