When you take care of your body, you are also taking care of your mind. Whether you prefer to garden, bike, or play with your dog, moving your body can boost your mood, motivation, and confidence.
In this article:
Key points
Physical activity helps your body and mind: Moving your body can keep you healthy by preventing sickness, helping you sleep better, and making your immune system stronger. Exercise also helps your brain by reducing stress, improving focus, and making you feel happier.
Any movement counts: You don’t have to go to the gym to be active. Walking, dancing, playing, cleaning, or even moving while watching TV can help. Find activities you enjoy so you can stick with them.
Stay safe and keep going: Start slow, warm up before exercising, and don’t push too hard. Drink water, cool down after workouts, and listen to your body. If you miss a few days, don’t give up! Give yourself compassion and start again.
How physical activity helps
Moving your body regularly has many physical health benefits, such as preventing heart disease, improving sleep, and boosting your immune system. But physical activity can also play an important role in helping you manage your mental health.
Las investigaciones muestran that aerobic movement (like walking, running, or swimming) can improve anxiety and depression symptoms. This happens because physical activity releases feel-good chemicals in the brain, like serotonin y dopamina. Moving your body can also help you think more clearly, improve your focus, y decrease stress.
How much physical activity do you need?
For your overall health, the American Heart Association (AHA) recommends:
- At least 150 minutes per week of moderate-intensity aerobic activity o de 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
- Adding moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least two days per week.
But if you are just starting out or don’t have the time, the AHA also says that any activity is better than none. Taking a brisk walk for five or 10 minutes a few times a day will add up. Short bursts of activity can still have a positive impact on mental health.
Choose what works for you
Physical activity comes in many forms. While things like taking a yoga class or lifting weights are beneficial, these may not be accessible for you. You may also not enjoy them.
Instead, try opening your mind about what counts as “physical activity.” Things like washing your car, mowing the lawn, or taking the stairs can all increase the movement you do throughout your day. Try to find activities that are enjoyable for you and/or easy to work into your routine.
Some examples of activities you could work into your routine are:
- Really running errands: Walk a bit faster or farther in the parking lot when you stop at the store.
- Playing: Race the kids, shoot some hoops, or tune into your inner child and play some games you used to enjoy.
- Scrubbing: Instead of a few wipes here and there, clean energetically for 10 minutes.
- Dancing: Turn on your favorite music and let loose; allow yourself to have fun!
- Watching TV: Yes, watching TV- while walking in place, doing leg lifts, or punching the air.
Health considerations
- Before starting to exercise, it might be a good idea to check with your doctor if you haven’t been active in a while. Also, you’ll likely need to build up slowly. For example, during the first week, you might try walking on two days for 15 minutes each. Then, you can gradually increase the number of days and minutes per session over a few weeks.
- Gently warm up your body before beginning your movement routine. Starting slowly gives your muscles and joints a chance to loosen, which prevents injuries. Some warm-up activities you could try are: jumping jacks, stretching, arm circles, light jogging, etc. Around five or 10 minutes of warm-up is usually enough.
- Remember to work out in moderation. It can feel satisfying to reach new goals during your workout, like lifting heavier weights or running further than usual. But don’t push yourself to the point of pain, dizziness, or shortness of breath.
- Cool down by moving more slowly for around five to 10 minutes at the end of your workout to bring your heart rate and body temperature back to normal.
- Stretch to relax the muscles you’ve used. Don’t force past the point of tension, and don’t bounce.
- Drink water before, during, and after a workout. If you wait until you’re thirsty, you’re already getting dehydrated.
How to stay consistent
Being physically active regularly can feel challenging, especially if you are dealing with a mental health condition. It may feel hard to motivate yourself or to get back into a workout routine after you’ve stopped for a while. Here are some tips to help you stay consistent and get all the mental health benefits that come with physical activity:
Keep a record: Write down why you want to exercise, some realistic goals, and your achievements. Seeing on paper what you hope for and what you’ve accomplished can boost motivation. You can print a weekly tracker to track your progress.
Put it in your calendar: Schedule physical activity like any other important appointment. This signals to your brain that physical activity is a priority for you.
Make it fun: You’re much more likely to stick with something you enjoy. If you’re finding your routine boring or burdensome, try something new. You can also gamify your workout with things like Pokémon GO or Just Dance.
Find a friend: Working out with a friend can make things more exciting. Plus, it’s sometimes harder to break a commitment to someone else than to ourselves.
Eliminate barriers: Think about what’s really getting in your way of staying consistent. Then find ways to address those barriers. If you’re too tired at the end of the day, try working out in the morning instead. If you’re intimidated by working out in public places, work out at home. Find options that work best for you and your needs.
Practice Self-Compassion: Just because you missed a few days- or even a few weeks–doesn’t mean you have to give up entirely. Remember to acknowledge yourself for any steps forward, no matter how small.
Reward yourself: Yes, sticking to your goals is its own reward, but a little gift is pretty good, too. Rewarding yourself can also help with motivation. For example, once you’ve met a running goal, maybe you could treat yourself to some fun new socks or new running shoes.
The hardest part about physical activity is usually getting started. Do your best to give yourself compassion as you make moves forward and reach out for support whenever you need it.
Recursos de MHA
- When changing exercise is hard: Worksheet (PDF)
- Exercising can be hard but good for mental health! 9 easy tips
- Diet and nutrition
- Llevar la actividad física demasiado lejos durante el verano
- 10 formas saludables de liberar la ira
- Can yoga help improve my mental health?
- Can you have an eating disorder if you aren’t skinny?
- Stop chasing perfect: Building lasting habits in 2025 (Blog)
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