Hope everyone had a great "World Run Day" yesterday! I can't wait to hear what you did to celebrate. What? You've never heard of "world run day"? Oh. Okay, me neither until I stumbled across it yesterday while lounging lazily on my couch surfing the internet.
Despite being unaware of the momentous significance of this day, I still managed to muster up enough energy in the blustery early dawn hours to lace up the old shoes, stumble out the door and slog on down the trail for a short lap around our local State Park. I didn't feel like doing it at the time, but I knew I'd feel better after I did. And I did. I've been a runner for as long as I can remember, and I've learned over time that I almost always feel better after a run. I generally feel happier and have more energy throughout the day. I tend to stay healthier during cold season than my non-running friends, and I feel proud of my health at 38. I also know that I'm pretty unpleasant to be around when I don't run.
Do a Google search for "exercise and mental health", and you'll likely find countless article touting the benefits regular exercise has on mental health. Research has linked regular exercise to enhancing the brain's ability to cope with stress, a powerful treatment for depression, improved sleep, increased self-esteem, and many others. This of course, is all in addition to the more commonly known positive physical health impacts regular exercise has on decreasing risk of heart disease, high blood pressure, diabetes, and cancer. So how can you work regular exercise into your daily routine? Doctors have been trying to get their patients to exercise for years, so why would a therapist have any better luck?
For one, a doctor telling their patient to lose 50 pounds and change their diet to prevent future illness sounds hard. This sort of commitment takes time, an incredible amount of discipline, and an immediate change in lifestyle. The gratification is delayed and often seems far away and out of reach. I'm not saying it's impossible, but for many that don't sense immediate risk, this may feel unattainable. Exercise for mental health, however, involves instant gratification, and the brain likes instant gratification. A brisk 5 minute walk can have an immediate impact on mood and self-esteem that lasts for hours. By focusing on short term goals (i.e. happiness and better sleep), the benefits of exercise feel more within reach. Here are some ideas for setting yourself up for success:
• Start Small: Take a close look at what you're doing now and make small changes. A common mistake is to do too much too soon. Don't do that. It will hurt, and you'll probably stop. Effective exercise doesn't mean donning sweatbands and short shorts and huffing and puffing all around town for hours on end or plugging into a treadmill like a hamster on a wheel in front of gym gawkers. If you typically drive to the mailbox, try walking. I'm serious, keep it simple. Consider taking the stairs instead of the elevator. Park your car at the far end of the parking lot instead instead of the closest space you can find. Make a change that you can stick to, and add to it when you're ready. 5 minutes feeling easy? Add another 5 or try jogging for 1 of those 5 minutes.
• Keep it Fun & Make it Social: Keeping it fun is critical. For me, the times I've been stuck somewhere that my only outlet is on a hotel treadmill, I suffer through my runs. If this were my daily reality, I would have given up running a long time ago. Don't take up running if you hate running. What about biking, walking the dog, swimming, yoga? Get your friends involved too. Not only will this make your time exercising more fun, but it will also help you stick to it. And not to mention having the potential side effect of building stronger, more rewarding relationships.
• Reward Yourself: Try setting a goal that seems hard but within your reach. For example, if I take the stairs instead of the elevator at work 4 of 5 days a week, I'll treat myself to. . . (insert something not junk food here.)
• Take Note: Keep a journal of what you did and how you feel. Giving credit where credit is due is an important piece to maintaining healthy behaviors. A journal can also let you track your progress and provide incentive to keep doing what you're doing.
World running day? So you missed it. What are they all running from anyways? Maybe pogo sticking is more your speed! Be safe out there.
