Mental Health & Exercise

Staci:

Hi, and welcome to an HMC Health Works Podcast. And today we’re going to discuss exercise and its positive impact on mental health. We’re joined by John Putnam, Executive Director with Cushman & Wakefield. And John also served as the President of the New Ages Ski Club for several years. Welcome John.

John:

Hi, thanks for having me.

Staci:

So John, while the physical health benefits of exercise are frequently discussed, the psychological benefits are often overlooked, but research shows that exercise can be quite beneficial for mental health.

John:

Absolutely. I enjoy golfing, skiing and hiking. Basically recreational activity is my therapy. It’s how I relieve stress and anxiety, fight depression, and just live happier. There are many studies that physical activity may help ward off mental health problems before they even start. Research has shown that exercise can improve the symptoms of many existing mental illnesses. A study about how exercise impacts mental illness was released by a licensed counselor, Dr. Katharina Star, who collaborated with Dr. Steven Gans from the Department of Psychiatry at Harvard Medical School.

Staci:

Yeah. John, I remember that study. What were some of the key findings?

John:

Mental health professionals often prescribe exercise as a part of the treatment for specific mental illnesses. Exercise can alleviate many of the symptoms of depression, such as fatigue, tension, and anger.

Staci:

And so, John, what about individuals suffering from perhaps a panic disorder or anxiety?

John:

Exercise can also be a proactive way to release pent-up tension and reduce feelings of fear and worry. If I’m getting stressed out at work, for example, I’ll often just take a brief walk and I find it helps clear my mind and helps me to sort things out.

Staci:

Yeah, that definitely makes sense, and it definitely is a great tip. I also remember in this study that they noted that exercise decreases sensitivity to the body’s reaction to anxiety, and it decreases the intensity and frequency of panic attacks in some cases. And that’s very, very helpful information for folks that are already diagnosed with those conditions. John, what about folks who aren’t diagnosed with those conditions, but they want to exercise as a preventative measure against developing mental health conditions.

John:

Sure. Their study also highlights that exercise can be used to enhance wellbeing in people who typically already feel mentally healthy. Increased physical activity has been found to enhance the mood, improve energy levels and even promote quality sleep. According to the Mayo Clinic, in some instances, these elements can reduce the potential onset of negative psychological conditions.

Staci:

Yeah. And then also some of the reasons why physical activity can be good for psychological wellbeing are because exercise just decreases the stress hormones like cortisol, and it will increase endorphins, which that’s your body’s feel good chemicals and it’ll give your mood a natural boost.

John:

Absolutely. Physical activity distracts you from negative thoughts and emotions. It can take your mind off your problems and either redirect it on the activity at hand, or even get you into a zen-like state. When I ski, I am sort of in a state of bliss and I just totally forget about life’s problems.

Staci:

That sounds like a great place to be. I’m also thinking about some information that the Department of Health and Human Services put out and something that’s really important is that exercise promotes confidence and exercise will help you lose weight, you’re going to tone your body and you’re going to maintain a healthy glow and a smile. And you may feel subtle but significant boosts to your mood. As you know, your clothes start to look more flattering and you project an aura of increased strength.

John:

Sure. Exercise can also be a good source of social support. The benefits of the social support are well-documented, many physical activities can be social activities. So whether you join a ski club like I did or play in a golf group, exercising with other people can give you a double dose of stress relief. So find something that you like, a walking group or a hiking group, a softball league. If you’re not sure, just check with your local recreation department for some ideas.

Staci:

So any other connections between physical health and mental health in your life?

John:

Yes, it’s been demonstrated that better physical health may also mean better mental health. While stress can cause an illness, the illness can also cause stress. So improving your overall health and longevity with exercise can save you a great deal of stress in the short run, by strengthening your immunity to colds, the flu and other minor illnesses, and also in the long run, by helping you to stay healthier longer and enjoy life more because of it.

Staci:

So John, are there certain aerobic exercises that improve mental health?

John:

Fortunately, there are many types of exercises that can improve mental health. Of course, my favorite’s golfing, hiking and skiing are wonderful, but anything from a brisk walk, weightlifting, biking, to running or playing a sport, any exercise is good. It’s most important to find exercise that you enjoy doing. Although as little as 5 to 10 minutes of aerobic exercise can help to improve your mood and reduce your anxiety, 20 minutes to an hour of regular aerobic exercise, seems to improve one’s overall mental state the most.

Staci:

Yeah. Good information on aerobic activities. What about are there other less aerobic, physical activities that improve mental health?

John:

Yes, absolutely. Stretching, dancing, yoga and Tai Chi, for example. Stretching and yoga can range from very gentle to challenging. Yoga involves stretching, physical poses, controlled breathing and periods of meditation. It’s a low-risk method for healing the body and the mind. And often the positive effects can be felt after just one class.

Staci:

Yep. That definitely makes sense. There was a study that put yoga participants through eight weeks of daily yoga and meditation practices in parallel with self-reported stress reduction. They did brain scans and they showed a shrinkage and a part of the amygdala, which is the deep brain structure, strongly implicated in processing stress, fear and anxiety.

John:

Yoga and Tai Chi can decrease physiological stiffness and tightness. It can lower your heart rate and your blood pressure, improve respiration, reduce stress and depression and anxiety. It also increases energy and general feelings of wellbeing.

Staci:

Wow John, this is such interesting information and we really enjoyed you sharing how this beneficial connection between exercise and positive mental health is revealed in your own daily life. Are there any other ideas you want to share before we conclude today?

John:

I would just say use common sense. And if you’re just starting out with an exercise program, it’s important to first consult with your doctor to determine the best form of exercise and intensity level for your physical condition. Also, I want to encourage folks to do some daily things that I’ve incorporated into my routine, such as just parking further away from a store, taking the stairs instead of the elevator, walking a little faster, simple things like that.

Staci:

So, John, thank you so much for taking time to discuss mental health and exercise. It was just such valuable and interesting information.

John:

You’re very welcome.

Staci:

And we want to thank everyone for listening and remind you to stay tuned for upcoming HMC Health Works Podcasts.