How does physical activity help my mental health?

Many individuals at high risk for mental illness are also at high risk for chronic diseases.1 Mental illness, and sometimes side effects from the medications, lead to diabetes, hyperlipidemia and cardiovascular disease.

Making lifestyle changes, like increasing physical activity, could be a cost effective way of managing your mental health. Increasing physical activity has proven to reduce anxiety, depression, and negative moods by improving self-esteem and mental functioning. (1)

What type of physical activity is best for my mental health?

Aerobic exercises are believed to be helpful because getting your heart rate up also increases blood flow to the brain. Regular aerobic exercise has also been found to help with low self-esteem and social withdrawal. (2)

Try aerobic exercises like:

• Walking

• Jogging

• Swimming

• Biking

• Gardening

• Dancing

How often should I exercise and what health benefits can I expect?

Thirty minutes of moderate exercise three times a week is enough for these benefits: (1)

• Improved sleep

• Increased stamina

• Stress relief

• Improvement in mood

• Weight reduction

• Better cardiovascular health

References Cited:

1    Ashish, S. Madaan, V., Petty, F., (2006). Exercise for Mental Health. Primary Care Companion Journal of Clinical Psychiartry. 8(2):106

2     Guszkowska, M., (2004). Effects of exercise on anxiety, depression and mood. Psychiatric Pol. 38: 611- 620.