Tuesday, May 20, 2014

Exercise is Good for You

This past weekend was the 36th annual Rhody Run in Port Townsend.  Despite its hilly course and long distance (12k, 7.46 miles), over 1500 local runners of all shapes, sizes, and ages completed the event.  Every year I'm in awe of the energy that people pour into preparing for and participating in this race, and the therapist in me believes that I'd have to find a second job if everyone had something like the Rhody Run as a regular part of their life.

It's hard to have a therapy session without the topic of physical activity coming up at some point.  There is abundant research demonstrating that exercise helps with mental and physical health, attention, creative thinking, self esteem, and so much more.  Yet for many of us, when life feels overwhelming and unmanageable, exercise is often substituted with less effective and sometimes harmful alternatives (drugs and alcohol, junk food, risky sexual behavior, etc.).  A large part of what I do is help clients develop more effective coping skills and self care habits, and exercise is often at the top of that list of desirable behaviors.

Here are some approaches to both start and maintain exercise as a regular part of your day:

(1) Choose something fun and practical.  It doesn't have to be running or going to a gym.  How about dodgeball or gardening?  Walking the stairs instead of taking the elevator?  Biking to school or work?

(2) Focus on short term goals.  Feeling good after a walk on the beach or a trail run is immediate gratification.  Thinking only of that long term goal of losing weight or getting in shape can overshadow the pleasure in the moment and even cause anxiety when expectations are set too high.

(3) Involve friends that motivate you. Competition and accountability can provide that extra push when you're not up for it.

(4) Take it easy on yourself.  If you're starting from scratch, maybe 5-6 days/week is too much too soon.  Try 2-3 days/week to start.  Keep the time and distance short as well.  Your goal is to want to do it again.  Suffering is not required.

Below is a link to the CDC and the reported benefits of physical activity over the lifespan:
http://www.cdc.gov/physicalactivity/everyone/health/index.html#ImproveMentalHealth

Port Townsend Family Therapy was proud to be a Sponsor for the 2014 Rhody Run http://www.rhodyrun.com