The connection between physical activity and mental health has been discussed since our early history. The Greek and Roman philosophers frequently commented on the importance of a sound mind in a sound body, and made explicit note of the negative effects on mood that could be alleviated by vigorous and consistent physical activity. These observations of course still hold true for us centuries later. If anything, the marked differences in our daily lives from those of the ancients make it even more important for us to focus intentionally on increasing our regular physical activity.
There are many, many research papers that demonstrate clearly the positive impacts of physical activity on mental health. It seems clear that physical activity improves mood functioning through several related pathways. Exercise provides direct positive impact through biochemical pathways, through the increased activity of endorphins and other neurochemicals. However, there are several other beneficial aspects of intentional physical activity that are more psychological in nature. For someone who suffers from anxiety and/or depression (probably the most common and perhaps even endemic disorders across countries and environments today) incorporating physical exercise as part of treatment for these issues can provide benefits through providing distraction from negative thoughts, an increased sense of efficacy and through improved self-esteem.
There are a few key principles involved in using exercise to improve mood. First, it is important to follow this simple rule: Some Is Always Better Than None. One of the most common barriers to engaging in exercise is our natural habit of setting unrealistic goals for activity, then giving up on the activity because we know we won’t be able to meet those goals. It is important to convince yourself (or your patient) that even a very small amount of intentional physical activity is completely acceptable. I always let people know that it is a useful thing to simply go to the gym, even if they don’t complete any physical exercise after they get there. Similarly, a walk down to the end of the block before returning home is considered a valid effort even if it seems inconsequential. The purpose of using exercise to improve mood is not to train yourself for a marathon or a bodybuilding contest, although some people may find dramatic goals attractive. It is to begin developing a habit of self-care that can be broadened and deepened over time. Feelings of inertia and inadequacy are very often triggered by the thought of exercise and it is vital to address these directly through education. Carrying out an intentional self-care behavior, however brief or low-intensity, is the important part. Just as with shaping any other behavior, the way to start is to encourage approximations of the desired end state.
Second, select rational activities. This means that you must choose a physical activity that can reasonably be accomplished on a regular basis. Any activity that requires someone else to participate with you is not really going to work, because you automatically put up a barrier to engaging by relying on the availability of another person. While it certainly does help many people to make agreements with friends, family members or co-workers to exercise together, too often this requirement becomes a significant reason to delay and ultimately avoid the activity. Similarly, any activity that can only be done with significant equipment or in specific locations will not work as well as those that do not have these limitations.
Finally, set only performance goals, not end state goals. We are often initially determined to reach a specific end state goal that we see as being the clear solution to our problems, such as losing a certain number of pounds or inches, or running a notable distance like a half-marathon. While it may make sense to aim to reach these end states, it can get in the way of accomplishing what we really want, which is to establish effective self-care behaviors that will improve our experiences for the long haul. Instead of setting yourself up for disappointment and likely abandonment, set goals based on something you can achieve relatively readily. For example, instead of aiming to lose 5 pounds, set a goal to walk for 10 minutes, twice a week. Instead of deciding that you will have succeeded only when you have reduced your waistline by 3 inches, set a goal of completing 20 sit-ups. It is essential to make the target something you can hit through effort rather than requiring sustained effort across several settings. When you reach your performance goal you can easily bump it up. Each time you reach these smaller goals, you will reap the benefits of not only the physical activity, but of the internal reward of accomplishment. It really is not possible to over-estimate the positive impact on mood of reaching small goals repeatedly.
https://www.tandfonline.com/doi/abs/10.1080/00223980.2018.1470487