Wednesday’s Words of Wellness

Words of Wellness are resources for students and the college community
to access and utilize to improve and maintain their overall wellness.

While the Wellness Center’s Counseling and Wellness Services are available Monday – Friday from 8 a.m. to 5 p.m. for counseling, consultation, and referral needs to currently registered students, on a remote basis either by phone or Zoom video sessions, we wanted to share additional resources that may be beneficial during this time.

Today, Nov. 4, we will be discussing the relationship between exercise and mental health. Therapistaid.com reports “Research over the past decade has taught us about the close link between mental health and exercise.” Often times we think of exercise as running, biking, or going to the gym to lift weights, however, exercise can be whatever you want it to be. Find unique ways to exercise that fit your style and personality. By doing so, you are much more likely to maintain an exercise routine that is fun and energizing, not just another chore or obligation. Have you ever just gone for a walk or run to clear your head? Ever clean your room and feel so much better? These highlight the positive connections between exercise and our mental health. As we find ourselves sitting in front of a computer screen now more than ever as we continue taking classes remotely and online, it is important to “Get up and move!” Read more below about the mental health benefits of exercise from TherapistAid.com.

How does exercise help improve mental health?

TherapistAid.com discusses:

“Beneficial physiological changes of exercise include improved sleep, the release and improved metabolism of chemicals — such as serotonin and endorphins — in the brain and central nervous system, and physical changes to the brain. Exercise increases brain volume and blood flow, which improves neural functioning. The psychological impacts of exercise include heightened self-esteem, the interruption of negative thoughts, and an increase in healthy social contact. Together, these changes (paired with improvements to physical health) can vastly improve overall quality of life.”

What mental illnesses benefit from exercise?

Depression

Regular exercise significantly reduces the symptoms of mild to moderate depression.
Exercise can prevent the onset or recurrence of depression.
Exercise can help counteract the weight gain caused by antidepressant medications.

Anxiety Disorders

Regular exercise significantly reduces the symptoms of anxiety.
Exercise can act as a healthy form of exposure to the physical symptoms of panic attacks, such as increased heart rate and sweating.
Exposure can help clients become more familiar and comfortable with the sensations that were formerly perceived as dangerous or scary.

Substance Abuse

Regular exercise can reduce the frequency and intensity of drug cravings.
Clients who begin exercising are less vulnerable to relapse.
Some studies have found lower rates of first-time drug use in youth involved with exercise programs.
Exercise provides a healthy replacement activity for time previously occupied by drug use.

Eating Disorders

Exercise was found to be more effective than cognitive behavioral therapy (CBT) for the treatment of bulimia in one study of young women.
Adding an exercise component to CBT improves treatment outcomes for binge eating disorder.

Other Benefits

Improved sleep
Slowed progression of Alzheimer’s disease
Stress relief
Improved mood
Increased energy
Slowed cognitive decline associated with aging
Better physical health and fitness

Click here to read more about the mental health benefits of exercise.

Research over the past decade has taught us about the close link between mental health and exercise. Exercise has been found to help treat and prevent depression, anxiety, substance abuse, and more. The goal of this worksheet is to provide a convenient source of psychoeducation for those who might benefit from starting a basic exercise program, or increasing their level of physical activity. The first page of this worksheet lists the mental illnesses that can benefit from exercise, it provides examples of healthy workouts, and it gives tips to help people follow through with their goal.

The second page of this printout provides a template for individuals to begin planning when and how they would like to begin their exercise routine. This section of the worksheet should be used as a prompt to get individuals thinking about their exercise goals, and how they can realistically be achieved. (Information and handout provided by TherapistAid.com.)

Types of Exercise

Both anaerobic and aerobic exercises have been found to improve mental health, but a combination of the two is most effective. Anaerobic exercise involves short bursts of intense activities. These exercises are performed using energy stored within muscles. Aerobic exercises are lower intensity, but can be maintained for a longer duration. They rely on the energy generated from oxygen intake.

Click here to learn about 101 ways to exercise without going to the gym.

This article from A Woman’s Health, written by Laurie Wertich and originally posted Dec. 15, 2018, describes 101 ways to include movement into your life through chores, play, sports, socializing, and more, none of which include going to the gym. A few unique ways to exercise from the article are highlighted below.

Wash your car
Mow the lawn — bonus points if you have a push mower
Clean and/or organize your home
Play catch
Go sledding
Go kayaking
Take a bike ride around the neighborhood
Park further away from the front door of your office or the store.
Take the stairs instead of the elevator
Do a socially distant exercise class
Take dance lessons

A Few Free Fitness Apps
Below are links to four, free fitness apps that provide various types of workouts to get up and start moving! (Some apps have in-app purchases available.)

FitOn App
Famous personal trainers aren’t just for famous people. At least that’s the concept behind FitOn, which promises regular folks access to workouts from some of today’s top trainers, including Jeanette Jenkins (who’s worked with Pink, Alicia Keys, and Mindy Kaling), Cassey Ho of Blogilates, and Katie Dunlop of Love Sweat Fitness. Pick your workout du jour from categories like cardio, strength, HIIT, dance, yoga, Pilates, and Barre workouts.

Nike Training Club
This Nike-branded app bills itself as your “ultimate personal trainer,” and with a library of more than 185 free workouts — from strength and endurance-based routines to mobility and yoga sessions — all featuring virtual guidance from Nike Master Trainers, their tagline is pretty accurate. Overwhelmed by all the options? The app provides daily recommendations, and the more workouts you log, the more personalized these picks become.

All Trails
For folks who prefer to get their sweat on in the Great Outdoors, AllTrails provides serious inspiration. The app offers more than 100,000 (!) hiking, mountain biking, and trail running maps alongside reviews and photos crowdsourced from millions of users. You can search for raved-about trails near you using nifty filters like “dog-friendly,” “kid-friendly,” and “wheelchair-friendly.”

Daily Yoga
Yoga newbies, advanced practitioners, and everyone in between can find their flow with Daily Yoga. The app offers an impressive volume of content — 50+ class plans and workouts, 500+ poses, and 200+ classes with HD video — that span all fitness levels. Another plus of the free app: the flexibility of workout length. Options range from 5-minute quickies to longer 70-minute sessions.

Wishing you all a wellness filled Wednesday!

Counseling and Wellness Services
Siek Campus Center Room 270
(518) 629-7320
counseling@hvcc.edu

Published: Wed, 04 Nov 2020 12:45:03 +0000 by k.weeks