Fitness | Mentalhealth Copy

Physical activity: “is any activity that works your muscles and requires energy and can include work, household, or leisure activities” (Mayo Clinic, 2017).

Physical Activity vs. Exercise

For information on the Physical Activity Guidelines, Click Here

Exercise: “is a planned, structured and repetitive body movement done to improve or maintain physical fitness" (Mayo Clinic, 2017).

No matter what form, it counts!

Any form of moving our bodies can improve anxiety and depression. It could be participating in planned exercise such as running, lifting weights, or pilates, or physical activity such as hiking up a set of stairs, doing yard work, or washing your dog (Mayo Clinic, 2017).
Although all types of exercise and physical activity are good for mental health, studies do show that moderate-intensity exercise will have the best effect on improving mental health (Paolucci, 2018).

How does it help?

Did you know that participating in physical activity can improve depression and anxiety disorders? This is due to the fact that when we workout our bodies release a chemical substance called endorphins. What are endorphins? Well, endorphins are what tell our brains to feel happy (Mayo Clinic, 2017).
Ever felt like you’re caught in a cycle of toxic thoughts? Yeah, anxiety and depression will have that effect on you. Don’t worry, incorporating exercise into your daily routine will help you relieve that vicious cycle, distracting you from any negativity.
Research amongst college students showed that students were more likely to have suicidal thoughts the less exercise they did (Grasdalsmoen, 2020). In addition, higher rates of depression were reported amongst the university students who exercised less frequently.

YOU +

But wait...there are more psychological benefits!

Boost your self-esteem. Making progress and accomplishing fitness goals can improve the way we feel about ourselves both emotionally and physically (Mayo Clinic, 2017).
Have human connection. Participating in physical activity and exercise can enhance your social life and help you make friends. Simply saying hello to a familiar face at the gym or waving while walking by a neighbor can boost your mood.
Establish coping mechanisms. Instead of drinking away your sorrows, physical activity is a great way to deal with anxiety and depression. Unlike drinking, physical activity will do more good than harm.

Getting Fit in College

In Your Dorm

Take the stairs. Instead of using the convenient way to get to your dorm, try taking stairs. This is an easy way to improve your cardio and strength performance.
Try wall workouts. Dorm rooms are usually tiny for performing exercise, but with this workout all you need is wall space. Click here to learn more about wall exercises that can be performed.

On Campus

Sign up for a physical education and activity course. This is a great way to not only receive college credit for a course, but also hold you accountable for getting active!
Join an intramural sport. Unlike the pressure and commitment of college sports, this a fun way to participate in physical activity. Students can participate with friends to join a sport they enjoy playing.

Off Campus

Join a gym. Does the university gym not provide you with fitness classes you enjoy? Joining a gym that specializes in a workout you like (pilates, jiu-jitsu, cross-fit) can be a great option.
Go hiking. There’s nothing like nature that can be a great escape from the stresses of college life. Take in the smell of the outdoors, breeze, and birds chirping, all while getting in a workout.

References

Grasdalsmoen, M., Eriksen, H. R., Lønning, K. J., & Sivertsen, B. (2020). Physical exercise, mental health problems, and suicide attempts in university students. BMC Psychiatry, 20(1), 175–175. https://doi.org/10.1186/s12888-020-02583-3

Mayo Foundation for Medical Education and Research. (2017, September 27). Depression and anxiety: exercise eases symptoms. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.

Paolucci, E. M., Loukov, D., Bowdish, D. M. E., & Heisz, J. J. (2018). Exercise reduces depression and inflammation but intensity matters. Biological Psychology, 133, 79–84. https://doi.org/10.1016/j.biopsycho.2018.01.015