May is Mental Health Awareness Month
You probably know that physical activity is important for improving your physical health and preventing or managing chronic diseases such as heart disease, type 2 diabetes, and high blood pressure. But did you know that physical activity can also enhance your mental well-being? This can be especially important for those dealing with chronic disease.
Mental health and chronic disease
Over half of those living with a chronic disease experience anxiety or depression. At the same time, mental health conditions such as anxiety and depression increase the risk of developing a chronic disease.
The good news is that engaging in physical activity, even small amounts of physical activity, can help! The Centers for Disease Control and Prevention (CDC) recommends adults engage in at least 150 minutes of moderate intensity exercise each week, or about 20-30 minutes per day. Following this recommendation can reduce the risk of many chronic diseases and can reduce the risk of depression by up to 30%. For those who are currently physically inactive, even a small amount of physical activity can provide significant physical and mental health benefits!
Mental health and exercise
When you move your body, your heart rate rises, increasing blood flow through your body and to the brain. Increased blood flow delivers oxygen and nutrients to your brain to help build new brain cells. These cells assist in releasing endorphins, serotonin, and dopamine, which increase feelings of happiness, relaxation, and accomplishment.
The mental health benefits of exercise go beyond enhancing mood, as moving your body is also a great way to reduce stress, build resilience, boost self-esteem, and improve sleep quality as well.
Enhance the mental health benefits of exercise
Engaging in physical activity in natural outdoor spaces like a park, garden, lake, hiking trail, or your backyard can further enhance the mental health benefits of exercise. This is called “green exercise.” Research shows that when you engage in green exercise, the mental health benefits of physical activity are elevated. Green exercise specifically increases feelings of revitalization, positive engagement, energy, vitality, and pleasure while decreasing feelings of tension, anger, frustration, worry, fatigue, and depression.
Another way to enhance the mental health benefits of physical activity is to get active with others. Whether you meet up with a friend or neighbor for daily walks, join a group fitness class, or join a local pickleball league, exercising with others boosts feelings of connectedness and builds a social support network you can lean on during difficult times.
Getting started
When it comes to exercise, getting started is usually the hardest part! Follow these tips to find a physical activity routine that will work for you:
- Start small – even a 10-minute walk outdoors is enough to start seeing physical and mental health benefits!
- Find an activity you enjoy – the best type of exercise is the one you’ll stick with. It’s important to find something you enjoy whether that’s walking or running, playing pickleball, joining a group fitness class, yoga, or strength training!
- Find a friend – recruit a family member, friend, neighbor, or join a group. Exercising with others helps build connection, holds you accountable, and makes it more fun!
To learn more about how to get started using exercise to reduce the risk of, or to manage chronic disease, read our blogs:
- Move to improve: Using exercise to prevent or manage diabetes
- Let’s Walk! Take the first step to improve your health
- Strength at any age: The crucial role of strength training for adults
More resources
There are lots of programs in communities throughout Illinois that provide opportunities for you to engage in physical activity in social, outdoor environments so you can maximize the mental health benefits of exercise and reduce your risk of chronic disease.
- Use this map to see if there is a parkrun near you. Parkrun is a free, weekly 5k (3.1 miles) that provides a welcoming and friendly environment for people of all ages and fitness levels. Despite the name, you don’t have to run, walkers are always welcome, or you can volunteer!
- Visit your local Extension office to see what programs are currently offered.
This Mental Health Awareness month, what type of physical activity will you try to improve your mental health and reduce your risk of chronic disease?
About the author
About the Author: Caitlin Fredericks is a statewide Physical Health Specialist. As part of the Integrated Health Disparities program, she provides education, programs, and resources to reduce health disparities in physical health. She is an ACSM certified personal trainer and an ACE certified group fitness instructor. Caitlin has diverse experience working at the intersection of education and physical activity and is actively collaborating with local coalitions to strengthen our community. The Integrated Health Disparities program tackles health issues with an integrated lens of physical, mental, and community health providing programs and resources to address health inequities.