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One step at a time: how to improve mental health through fitness
Mental Health on the Rise
Mental health issues are on the rise globally, due to a complex life that has us pursue perfection in every aspect of our lives.
Cases of chronic depression and anxiety are normally treated using antidepressants and therapy, but they may have a limited effect.
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Exercise to treat Depression
Regular exercise can treat mild to moderate depression, as good as the antidepressants.
Exercise provides us with feel-good chemicals made naturally inside our body, as the brain releases endorphins, dopamine, and serotonin.
Exercising for Self-Esteem
Exercise also has a psychological benefit of making us feel great.
Using exercise as a social activity, we improve our self-esteem and get to meet new people, forming healthy and positive connections
Nature Therapy
Just by being in nature, out in the sun, doing any outdoor activity has been shown to have benefits for our mental health.
Getting out, getting your Vitamin D and some fresh air works wonders for your mood.
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Avoid the "all or nothing" mindset
Exercise doesn't have to be complicated. Doing something is better than doing nothing. Don't let optimal be the enemy of good enough. Do what you can do consistently and worry about o...
Wellness is a personal science
Accept advice, but remember you're in this for you—no one else, and you're the only one who'll know what really works. Having an abundance of options isn't a bad thing, but remember who you're in this for.
Whatever you do, enjoy it
Choose something rewarding enough to make you feel good about doing it. If you're having a good time, mistakes feel like learning experiences and challenges to be overcome, not throw-up-your-hands-and-give-up moments.
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Psychological Effects of Working from Home
- Loneliness and isolation. And loneliness is associated with higher rates of depression, anxiety, and somatic symptoms like random pain.
- Anxiety and pressure. The bounda...
Symptoms of Depression
- Angry outbursts, irritability, or frustration, even with unimportant matters.
- Loss of interest or happiness in activities such as sex or hobbies.
- Sleep disturbances, including insomnia and sleeping too much.
- Tiredness and lack of energy for even the smallest activities.
- Increased cravings for food.
- Anxiety, agitation, and restlessness.
- Trouble thinking, concentrating, making decisions, and remembering things
- Unexplained physical problems, such as back pain or headaches
- Avoiding people.
Take Care of Your Mental Health
...while working from home:
- Create a schedule and stick to it. Scheduling your tasks (and breaks) will help you to mentally prepare for the day.
- Have a dedicated comfortable workspace, with a door that closes, preferably.
- Fight the urge to stay sedentary and schedule active time to get your heart pumping.
- Foster social connections (on the phone or via the internet, if physical contact is not possible).
- Learn to say no. Know your limitations, set boundaries based on your schedule and workload, and don’t extend yourself beyond them.
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Less than 5 % of adults...
... participate in 30 minutes of physical activity every day.
More than 80 percent of adults fail to meet the guidelines for both aerobic and muscle-strengthening activities, ac...
Staying physically active
... can reduce your chances of coronary heart disease, high blood pressure, and type 2 diabetes.
It can also give you more energy, help you handle stress, and activate your mind for productive tasks – all important skills to succeed in your professional career.
Implement a Workout Session
Implement a workout session in your organization, such as a free cycling session every month or a discount to a yoga class.
It’s even better if you can make this physical activity a communal effort to motivate everyone to take part in strengthening their health. Workout sessions will release these happy chemicals and create a stronger bond among coworkers and make the everyday work atmosphere fun and exciting.
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