By Carol Krucoff, RYT, and Mitchell Krucoff, MD  

 

 

 

Remember that joyous feeling you had as a child when the school bell rang and released you out onto the playground to swing, climb, play ball, or do whatever your little heart—and body—desired?

 

Children instinctively understand the connection between physical activity and feeling good.  They run, jump, and skip not to strengthen their hearts or lower their cholesterol, but because these things are fun.  Unfortunately, too many adults have forgotten the simple joy of movement and instead view exercise as hard, painful work—a distasteful chore they must endure.

 

Yet moving your body—the process we call “exercise”—is not merely a mechanical chore.  It’s also a deeply sensual experience of feeling arms and legs surge with energy as they slice through wind and water, and it’s a confidence builder that provides the thrill of mastery, accomplishment, and control.  On a psychological level, exercise can connect people with the fundamental joy of being alive.  It’s a form of “active play” that nourishes the soul.

Movement Boosts Mood Grandma knew about the mind-body link between mood and movement when she advised taking out your anger on the woodpile. And in our high-stress society, we’ve come to sanction slamming tennis balls, shooting hoops, and taking a walk as acceptable ways to adjust attitude.  Now, scientific evidence indicates that telling someone who is depressed, anxious, or under stress to “take a hike” or “go soak their head” in the swimming pool is good medicine.   A growing body of research shows that physical activity does, indeed, exert a powerful feel good effect, which can reduce stress and enhance mental health.

 

In a society where clinical depression affects an estimated 10 percent of the population, many experts are now embracing the idea of “sweat therapy” as a powerful adjunct to standard treatment—which is typically anti-depressant medication and/or psychotherapy. Some research even suggests that, in cases of mild to moderate depression, exercise may be as effective as standard therapies—without the costs and risks.

 

This is especially important news for caregivers, considering that a conservative estimate reports that 20 percent of family caregivers suffer from depression, nearly twice the rate of the national population. And the number goes up to 30 percent for those who are caring for terminally ill loved ones at home, according to a study conducted by Holly Prigerson, associate professor of psychiatry and epidemiology and public health at the Yale School of Medicine. 

 

Turning to exercise to relieve stress can provide a positive alternative to unhealthy stress relievers like overeating, overdrinking, smoking cigarettes, and using drugs.  This is one reason why many drug and alcohol treatment centers incorporate regular physical activity into their programs, to improve their patients’ physical and mental health and offer a practical, life-enhancing means of relieving tension, handling anger, lifting depression, and getting control of their lives. 

 

Easy to administer, readily available, low cost and low risk, physical activity holds great promise as a powerful means of brightening your mood and coping with stress. Studies show that after every aerobic exercise session, there is at least a temporary period of calm, lasting two to four hours—which means that a workout can literally quiet the storm of a rough day.  All this, and the primary side effect is improved fitness!

 

For a more complete discussion of how exercise improves mood, click here.

Exercise Rx for Mental Health

The most important consideration in prescribing exercise to combat mental stress, boost mood, and counter feelings of anxiety and depression is this:  Individualize a program that is feasible, flexible, and pleasurable.

In other words, forget about “working out” and just go out (or in) and play.

 

As a caregiver with many responsibilities, you may find the idea of starting an exercise program quite daunting.  So it’s important to recognize that your ability to be an effective care-giver depends on your health.  Remember the safety instructions on airplanes?  In case of emergency, put your oxygen mask on first, so you can be strong enough to help others with theirs.  Or, as the Zen saying goes: You cannot give from an empty cup.  Recognize that moving regularly is essential to your physical, mental, and spiritual well-being, making you a stronger, more compassionate caregiver.

 

Begin by simply brainstorming about adding enjoyable movement into your days.  Think back to activities you liked as a child, such as dancing, playing tennis or Ping Pong, digging in the garden, playing ball or bicycling.  Virtually any activity that gets you moving—even slowly—can provide benefits.  Focus on coming up with a realistic, flexible plan based on making physical activity fun.

 

Don’t worry about building muscles, strengthening bones, or burning calories.  You’ll get those physical benefits from regular exercise—but consider them merely side effects.  The main goal of doing healing movement for mental health is to build energy, strengthen optimism, burn off stress, and increase joy.  The idea is to make some special just-for-you time, every day, where you move your body doing something you enjoy.  The best way to enhance your mental and spiritual fitness (with the physical side effects) is to focus on fun.   Here are a few suggestions for “recess” activities.

Restore Recess

 

More important than the specifics of any exercise is the quality of the experience.  While it’s necessary to be disciplined about starting and maintaining your exercise habit, if you are forcing yourself to exercise, you’re missing the point.  Grinding your teeth, rushing to get it over with, or pushing yourself harder can defeat the whole purpose.  Instead, strive to be happy while you move, focusing not on thin thighs or rock-hard abs, but on the sunlight filtering through the trees, or the breeze blowing against your face, or your breath moving in and out of your body.  Avoid negative “self-talk” about your size, shape, or fitness level, and instead have an attitude of gratitude about your body and all that it does for you.  Relish this chance to actively relax, and let movement help you reconnect with the sacred.

 

The following suggestions should help ensure that your recess stays fun.

Over time, move toward being active for at least 30 minutes a day, most days of the week. If you don’t have a 30-minute block of time, three 10-minute sessions can work as well.  Or even six 5-minute sessions can help brighten the mood.  Forget the all-or-nothing misconception that if you don’t have at least 20 minutes to move, it’s not worth getting off your bottom. Untrue! Something is better than nothing.  Humans are physical animals, and regular movement is essential to our health.

 

So, just as you wouldn’t go to bed without brushing your teeth, try not to let the sun go down on your day without getting in at least a brief recess. 

 

Remember: Don’t worry about taking your pulse or working toward some target heart rate.  Just enjoy the sensations of moving your body. Breathe deeply (link to breathing article) and have a good time.

 

 

Author Bios

Carol Krucoff, RYT, is an award-winning journalist and fitness expert. Founding editor of the Health Section of The Washington Post, she wrote a syndicated column called “Bodyworks” for 12 years and is now a yoga therapist and teacher specializing in adapting yoga for people with health challenges.   Mitchell Krucoff, MD, is a professor of medicine/cardiology at Duke University Medical Center. He is internationally recognized for his pioneering research in complementary therapies in patients with heart disease and new modalities of coronary revascularization.   The Krucoffs are co-authors of Healing Moves:  How to Cure, Relieve and Prevent Common Ailments with Exercise. They have been married since 1974, have two college-age children, and live in Chapel Hill, North Carolina.  For more information, visit http://www.healingmoves.com/.