Exercise Away Your Worries

By Randi Rotwein, MA, MFT, CPT

As a trainer, I know the importance of regular exercise and being fit. As a Psychotherapist, I also know the importance of regular exercise for improved psychological well being. Research has shown for years that there are definite health benefits associated with regular physical activity and exercise (reduced risk of cardiovascular disease, hypertension, stroke, and general overall strength gains in lean muscle mass). However, not until recently has research confirmed that physical activity/exercise is also associated with lowering levels of depression, anxiety and stress, as well as assisting to increase one's self-esteem. I have been using walking and physical exercise in my Private Psychotherapy Practice for the past year and can attest to the psychological benefits (improvement) of physical activity, especially with my clients that are depressed, anxious, or suffering from low self-esteem.

Depression can cause one to isolate and lack motivation. Therefore, one of the best changes for a depressed individual to make is to "get up, get out, get going." Exercise affords this change. Not only does it decrease the time of isolation, but it also creates movement, which in turn impacts the body in a similar way to antidepressants. In fact, exercise has shown to increase levels of serotonin and norepinephrine, which is exactly what some of the prescription antidepressants do. Thus, exercise is, in its own way, is nature's antidepressant! A review in the British Journal of Sports Medicine stated that even single sessions of exercise had positive effects on clinically depressed individuals. Additionally, gender, age, nor health status impacted the outcome. In other words, psychological benefits from physical activity are not just for the young and/or "fit."

Exercise also has been shown to help lessen the stress levels of individuals, as well as reduce levels of anxiety. With regards to anxiety, it appears that aerobic type exercise is the best way to go, and in fact, some studies have shown that anxiety levels tend to increase with resistance training and flexibility. Although this information does not pertain to stress management, reports have shown that aerobic type exercise seems to be most effective in lowering stress levels. Thus the term "take a walk and chill out" actually has some validity!

With regards to self-esteem, exercise allows for the participant to set goals and then experience the positive changes as they work to attain those goals (realistic goals need to be set in order for there to be increase in self-esteem). Exercise/physical activity also allows for some forms of immediate gratification. Completing a task (ie: 20 minutes on the stair master; 50 sit-ups; lifting "x amount" of pounds while performing an exercise) gives one a sense of accomplishment and productivity. One of the "nice" things about the exercise/self-esteem connection, is that the goals don't need to be huge when working in this medium, and completion of each ‘activity session' is esteem boosting in and of itself. Additionally, there are the physiological changes that can take place when exercising regularly, thus allowing for improvement in physical appearance, and increased self-worth.

All in all, it appears as if exercise (movement) is a powerful, inexpensive medicine. So if you're feeling depressed, anxious, stressed or just wanting to "move your mood," GETUP, GET OUT, GET GOING!!!!! --and walk away your worries.