Exercise helps with both depression and anxiety symptoms, says a recent study in the British Journal of Sports Medicine, and not just any specific exercise. Regardless of age, many types of physical movement naturally help with the common issues of depression and anxiety, including both high- and low-intensity effort, walking, jogging, stretching/yoga and strength training.
Exercise alone has its limitations. If clinically depressed or suffering from anxiety disorders, exercise is not enough to replace therapy and/or medications, but it still has enormous benefits and can supplement (not replace) traditional therapies for all levels of stress.
The results from the study “reflect that aerobic exercise demonstrates the most substantial impact on both depression and anxiety symptoms. The greatest benefits by population group for depression were seen in emerging adults aged 18-30 and postnatal women. Greater reductions in depression were associated with exercise in groups and supervised settings. Exercise of shorter duration and at lower intensity was most strongly associated with anxiety reduction.”
Find a Group, and Keep It Short and Sweet
If you need to unwind from a stressful day, or if you struggle with depression and anxiety, the “go hard or go home” approach may worsen symptoms. Instead, take an easy walk with neighbors, or take a yoga, water aerobics or other fitness class at a fitness center; just find a group or workout partner and do a 20- to 30-minute, low-intensity exercise event several times a week. These have shown to be more effective for mental health than intense individual workouts.
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Here are some ideas to find your tribe and keep it short and sweet:
Improve quality of life by asking neighbors or friends to walk. Group workouts lower stress, combat feelings of isolation, and are generally easier to keep up consistently, ensuring long-term health benefits (both mental and physical). The best things about this option are that it is free and easy and provides immediate social and cardiovascular benefits. This will reduce stress and improve mood throughout the rest of the day. Find a park in your area, and you will likely find workout, walking/running or hiking groups that use it for outdoor fitness activities, providing sunlight and fresh air to support mental and physical health.
Get outside. Many studies have shown that exposure to sunlight and fresh air greatly benefits mental health by boosting mood, lowering stress and anxiety, improving cognitive performance, and enhancing sleep quality. These effects are associated with physiological changes, such as elevated serotonin and vitamin D levels, resetting circadian rhythms and restoring psychological well-being, according to an article by the American Psychological Association.
Join a local community center or gym class. Search for group classes in your community. Typically, you can find aerobics, yoga, Tai-Chi, martial arts, body pump, Pilates and spin classes in these types of businesses. Exercise in a social setting is the health-and-wellness hack we all need.
Read More: The 3 Phases of Fitness Provide a Lifelong Approach to Performance
Quality of Life Improved
Mental, physical, and emotional health improved with a once-a-week group exercise course by the following percentages, according to a study from the University of New England College of Osteopathic Medicine:
- Mental, 12%
- Physical, 25%
- Emotional, 26%
The study found no significant changes in stress level and only a limited improvement in quality of life for those who did individual workouts.
Short and Sweet Routines
The goal is to move your body in a way that is stress-relieving (not stress-increasing), connect with other people, clear your mind and avoid pushing yourself to exhaustion. If 30 minutes is too long, do three 10-minute walks spread throughout the day. Try during a break or after every meal for increased digestive benefits. A realistic goal is to start with 15-30 minutes of easy movement three to five days a week. Even if you are an advanced athlete, these 15- to 20-minute walks in nature are just as therapeutic to you as they are for beginners to exercise.
Check out the Military.com Fitness Section for more group training workouts for all fitness levels. While widely considered a “first choice” option for treatment of mental and physical health, the unfortunate issue with prescribing exercise as a treatment is that there is a high dropout rate for exercise, regardless of the reason prescribed. We are meant to move, so break the bad habit of sitting all day, and let’s make today Day One!
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