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Movement and Mental Health
Importance of Wellness Exams after 50
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The connection between movement and mental health
by Sudie Crouch Health & wellness columnist
As we focus on Mental Health Awareness Month during the month of May, we may hear of a lot of great ways to help strengthen our mental health. Sleep, meditation, self-care, and stress reduction techniques are a few that come to mind immediately, as those can help us bring more balance to our mental health and wellness.
One area that comes to mind that can have numerous mental health benefits is movement. Physical activity can be a great way to not only help strengthen our body but can strengthen our cognitive functions as well. Exercise doesn’t have to be high intensity to have big payoffs for our mental health either. Sometimes, just getting in a walk can reap benefits.
Some of the benefits of movement on mental health include:
Stress reduction. It’s no secret that exercise can help us reduce our stress levels. Exercise releases endorphins, which are the feel-good neurotransmitters that help improve our mood, and in turn, can help reduce our feelings of stress and anxiety. The saying “walk it off” may have come from the connection of how going for a walk can help us feel better and clear our heads.
Better sleep. When we have improved sleep, we’re better equipped to deal with common, everyday stressors. We are able to think clearer. It can often give us a burst of energy too. Just make sure you don’t exercise too close to bedtime, as sometimes, that can cause you to be too energized to sleep.
Can help mild depression. Similar to the effects on stress, exercise can also help with mild depression thanks to the endorphins.
Improved self-confidence and self-efficacy. Often, when our self-confidence is low, it can affect our mental health. When we start getting in some regular movement, we start to feel better about ourselves. Seeing ourselves being able to do something we thought we couldn’t do, helps build our self-efficacy, and in turn, we start to see how we can tackle other challenges as well. I’ve heard of a lot of clients who had never trained for a 5K before feel empowered after completing their first one, simply because they had accomplished something they never thought they could before!
Helps reduce the risk of dementia and cognitive decline. Physical activity has been linked to helping reduce the risk of cognitive decline, especially among the elderly. Being able to move our muscles can help those brain muscles as we age, and help keep us limber and mobile as well.
Social connection. Exercising with a friend or even group exercise can be a great way to connect with others and those social bonds can be a source of support and encouragement. Additionally, our social connections can help reduce depression as well. Another great idea if you don’t have someone to go for a walk with is to adopt a dog – some of the best workout and accountability partners out there have four legs.
Overall, exercise and physical activity can have a positive impact on our mental health, and help us see benefits within a relatively short period of time, with some people experiencing positive side effects often within a week or so. The Centers for Disease Control recommends approximately 150 minutes of physical activity for adults per week, and there are so many different ways to meet that goal. Dancing, swimming, strength training, or my personal favorite, walking are just a few ideas that you can try. The key is to find something that you enjoy and look forward to doing, so you’ll be able to enjoy the physical as well as the mental benefits.
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The importance of wellness exams after 50
Seniors are a growing and increasingly prosperous demographic. As the senior population increases, a greater emphasis must be placed on keeping aging individuals healthy. Wellness checks are important at any age, but they bear even more significance as individuals grow older.
Age brings with it many things, including experience and wisdom. But age also brings an increased risk for health problems. Aging men and women are vulnerable to chronic conditions like heart disease, COPD, cancer, and arthritis. It's noteworthy that many chronic health conditions fail to produce any symptoms until they have progressed to a point where treatment is difficult.
Annual wellness exams can help older adults take charge of their health and stay as healthy as possible. It's possible for a person to preserve his or her health (and possibly life) through checkups and easy tests. Here are some common screenings and health recommendations that come up in the prime of one's life.
Colorectal cancer screening: A colon cancer screening is recommended for everyone at age 45. Colon cancer is the second-leading cause of cancer deaths in the United States, and risk increases at age 45. Although people seldom look forward to a colonoscopy and the required prep, putting off this test due to a little discomfort may result in missing colon cancer at its earliest stage when it is most treatable.
Cholesterol screening: This simple blood test can help evaluate the risk for heart disease. High cholesterol can contribute to the buildup of plaque in the arteries, making them narrower and less flexible, according to Sharecare, Inc.
Mammogram: Most health organizations recommend annual mammogram screenings from age 40 until menopause. Then it may be possible to have a mammogram every other year for those who are at average risk. It is important for women to discuss mammogram frequency with their doctors, particularly if there is a family history of breast cancer.
Diabetes: ChenMed says diabetes may be more common in older adults, so regular screenings for this illness can enable early diagnosis and management.
Testicular cancer screening: This test generally is not recommended without symptoms. Some organizations suggest men with a family history or other risk factors consider performing self-examinations.
Vaccination needs: Doctors can alert patients to recommended vaccinations during wellness exams. Seniors should receive an annual flu shot and updated COVID-19 vaccination as available. Pneumococcal vaccine can protect against pneumococcal disease that can lead to pneumonia, meningitis and bloodstream infections. Adults over 50 also should receive a vaccination for shingles, which can occur in older age in those who have previously experienced chickenpox.
There are additional advantages to routine health checkups. Doctors can inquire about fitness routines, stress, sleep, and diet to see if patients are within the guidelines for healthy living.
Older age may make a person wiser, but the risk for various health issues and certain diseases increases with age. Routine health check-ups can keep doctors and patients on the same page.
Pictured: Dr. Matthew Vaughn, DMD