For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | April 2020
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GET MOTIVATED AND FEEL BETTER
20–30 MIN. 3–5 DAYS PER WEEK
FIGHT FEAR AND ANXIETY WITH
EXERCISE
HOW DO YOU GET STARTED — AND STAY MOTIVATED? By Brian Lord, Health&Wellness Publisher
or anxiety symptoms. Smaller amounts of physical activity — as little as 10 to 15 minutes at a time — As of today, in spring 2020, the United States is may make a difference, too. It may take less time facing a serious outbreak of COVID-19. Businesses exercising to improve your mood when you do are shutting down temporarily. Churches are not more vigorous activities, such as running, bicycling meeting. Schools are closed. All this means your or faster-paced walking. gym is probably closed as well. This good practice The mental health benefits of exercise and physof social distancing and isolation will help us all ical activity may last only if you stick with it over keep from catching and spreading the virus. The the long term — another good reason to focus on downside is we are all cooped up in our homes finding activities that you enjoy. with the fear of the unknown. But there is a way to fight off those fears and stay healthy without Start Simple. exposing yourself to virus. There are things you Start with simple exercises and build up to more can do with you family or on your own. You could robust activities. even get a social media group going. • Do a small-circuit workout at home. The Mayo Clinic, in an article on depression • Go outside for a fast-paced 15- to 20-minute published online in September 2017, asserted, walk. “Depression and anxiety symptoms often improve • Do 10 push-ups on the floor or against a kitchen with exercise.” When you have depression or or bathroom counter. anxiety, exercise often seems like the last thing you • Do 10 squats (don’t go too low, and if you feel a want to do. But once you get motivated, exercise small pinch or any pain, stop). can make a big difference. • If you can, plank for 30 seconds and build up to “Exercise helps prevent and improve a number a minute; do it twice. of health problems, including high blood pressure, diabetes and arthritis,” the article continued. Set Easy Goals. “Research on depression, anxiety and exercise You can set a goal to run two miles without shows the psychological and physical benefits of stopping. Start small – walk a mile, then walk 2 exercise can also help improve mood and reduce miles; run for 2 minutes and walk, then run and anxiety.” walk again. Build up within a week to run one mile How does exercise help depression and anxiand walk the second. Eventually you can shoot ety? It may release feel-good endorphins, natural for the big two miles without walking. Be easy on cannabis-like brain chemicals (endogenous canyourself. Your big goal is to get healthy and fight off nabinoids) and other natural brain chemicals that fear, to clear your mind. Your mission doesn’t have can enhance your sense of well-being. These feel to be walking for an hour five days a week. Think good in your body. Exercise will take your mind off realistically about what you may be able to do your worries so you can break the cycle of negative and begin gradually. Tailor your plan to your own thoughts that feed depression and anxiety. When needs and abilities rather than following unrealistic you exercise, you engage other parts of your brain guidelines you’re unlikely to meet. and this allows you to process your thoughts and emotions. Create an Online Community. How much exercise is enough? Exercising 20 You can use Facebook to share your goals and to 30 minutes or more a day three to five days a get support or even challenge others to work out week may significantly improve fear, depression with you. In an age where we can’t spend a lot of
time together, online community groups may be the next best thing. Identify What You Enjoy Doing. Figure out what type of physical activities you’re most likely to do and think about when and how you’d be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with a jog, go for a bike ride or play basketball with your children? Doing what you enjoy helps you stick with it. Anything is better than nothing. Don’t think of exercise as a chore. If exercise is just another “should” in your life you don’t think you’re living up to, you’ll associate it with failure. Instead, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better. Think: “I get to go out and do. I get to go exercise. I get to go feel better.” Depending on your current state of health, you should check with your doctor before starting a new exercise program, especially if you have any underlying health issues. Please make sure whatever exercise you choose is safe for you. You can choose a telemedicine option with many physicians now; you don’t have to go to the office. Talk to your doctor to find out which activities, how much exercise and what intensity level is okay for you. Your doctor will consider any medications you take and your health conditions. He or she may also have helpful advice about getting started and staying motivated. If you exercise regularly but depression or anxiety symptoms still interfere with your daily living, consult your doctor or mental health professional. Exercise and physical activity are great ways to ease symptoms of depression or anxiety, but they aren’t a substitute for talk therapy (psychotherapy) or medications.
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