We all know that working out and moving is an essential part of a healthy lifestyle. Exercise is good for our muscles, our metabolism, and of course our waistline, but it is also an essential component of our mental health. Our brain loves it when we get moving and use our muscles! It releases endorphins and dopamine, making us feel good! We all logically know that we feel great after we go on a hike, work in the yard, or move furniture (maybe, not in the moment of exertion but later).
Any professional who deals with the well-being of people will tell you they prescribe exercise to any patient as a strategy to improve mental health. So why are we not all taking this strategy and putting it into practice?
A major hurdle I see and hear all the time as a licensed professional counselor is that people don’t have time to go to the gym or the energy to get up at 5:00 AM to fit it in. There is a lot of black and white thinking surrounding the notion of exercise. It seems most people feel they must be all in, such as in joining a gym, going to a spin class, working out for 60 minutes, or running 2 miles. If they can’t do one of these preconceived options in their mind, then they’ll do anything at all. Yes, a lot of us feel like there are not enough hours in the day. We either work long hours, have long commutes, or have other responsibilities such as children, taking care of family, dogs, jobs, school, etc. So, how do we fit in this panacea of better health?
We must start to view exercise in shades of gray and let go of black and white thinking. Black and white thinking is a cognitive distortion or thinking error. We need to be psychologically flexible in the way we think about exercise.
So here is the idea: you only need to move for ten minutes, two to three times a week to see mental health benefits. That’s right, only 10 minutes will make a difference! These t10 minutes can be:
- Yoga video on lunch break with a quick Cardio component (20 jumping jacks).
- 10-minute dance party with your children or pets as you make dinner
- A little Flash Dance Maniac Fest Feet (1983 movie reference scene, is fun and a crazy good workout for 1 minute, then walk in place and alternate.
- Take the stairs at work.
- Park in the furthest parking spot and meander into work for 10 minutes.
- Clean the house in a fast-paced mode, by wogging (walking + jogging) or moving as fast as you can for 10 minutes.
- Watch any free YouTube video for exercise (Pilates, boxing workouts, HITT, good old-fashioned aerobics or Jazzercise)
- Keep a band at your desk and do some quick sets of resistance training at lunch, on break, or during a lull in your day. It’s great for those 3:00 PM circadian rhythms down swings.
- There are so many great gadgets these days for busy workers to keep in offices or under desks: balance boards, stress balls, desk bicycles/pedals, treadmills with standing desks, etc.…
You get the idea. It is time to be flexible in our thinking about movement! For those who Not sit at a desk all day, these above strategies are essential. Sitting all day at a desk is so hard on our body, it is not what we were meant to be doing all day. It leads to stiff and sore muscles (stiff neck or hunched shoulders, anyone?) tightness, and makes us feel sluggish.
Incorporating movement of any kind will help you feel refreshed and reenergized. We are right there with you on this journey and we believe in you!
