Global Health Asia-Pacific July 2020 July 2020 | Page 77
Column
How exercise benefits mental health
Kanika Sabhani offers tips on improving mental health with exercise
In times like this when the entire world finds itself
in new and increasingly uncertain circumstances,
everyone’s mental health can be greatly impacted.
�efore addressing the issue, it’s important to first
have an understanding of what exactly is meant by
mental health.
The World Health Organization (WHO) defines
mental health as a state of well-being in which every
individual realises his or her own potential, can cope
with the normal stress of life, can work productively
and fruitfully, and is able to make contributions to his
or her community. Good mental health is not simply
the absence of a mental disorder. It’s also about
having a healthy well-being in all facets of life �
relationships, leisure, body, and work.
�nder the current COVID-19 pandemic, the ma�ority
of us have found ourselves in social isolation, which
not only tends to negatively impact our mental health
but also limits our access to mental health resources.
It not only impacts us as an individual but extends to
our family and communities. �oor mental health is one
of the biggest causes of disability, decreased quality
of life, and reduced productivity.
�ortunately, in the era of modern technology,
various forms of support can be found via the internet
and social media. And there are also numerous ways
to improve our mental health with small modifications
to our daily routines at home. One of the simplest
ways of improving our state of mind is to incorporate
some form of daily exercise.
�ou might be wondering how exactly does
exercise help� �or starters, exercise releases the
body’s feel-good endorphins, which can reduce
stress and cause an increased sense of well-being.
In addition, exercise over time increases nerve cell
growth and neural connections in the brain in a
similar manner to taking an antidepressant. That
is why in many countries exercise is the first line of
treatment in people with mild to moderate depression
or anxiety. Additional benefits that accompany
exercise include improved mood, energy, cognitive
function, and self-esteem. The recommended dosage
of physical activity is 150 minutes of moderate or 75
minutes of rigorous exercise a week. If this seems
unachievable, do not worry. Any increase in activity,
even by ten minutes a day, has been shown to
positively impact one’s mental health.
The key to reaping the most benefits from exercise
is to maintain some form of a consistent routine.
In order to do that, first identify what activities you
en�oy doing. �et reasonable goals � start small and
slowly build up. It’s important not to think of exercise
or physical activity as a chore that needs to be done
but rather as a medication to make you feel better.
Identify possible barriers that may stop you from being
active and brainstorm possible solutions. �or example,
ask a friend to exercise with you or find easy home
workouts to do without any equipment. �astly, prepare
for setbacks that are bound to occur and be kind to
yourself as you keep trying.
In some cases, people find involving a professional
useful in helping them stay on track. �hysiotherapists
and personal trainers are both skilled in the area and
can offer proper advice and strategies to help you
get started. They can help tailor a programme to your
needs and abilities, ensure realistic goals, and keep
you motivated. �rofessionals can also offer good selfmanagement
strategies to help maintain routines in
the long term. These services are also increasingly
being offered online due to the pandemic. Contact a
local professional today to see how they can help get
you started! n
�anika �abhani is an Australian-educated
physiotherapist currently practicing in
Canada. With a background in exercise
science, her special interests lie in
paediatrics and neurology. Currently, she
practices in a community clinic treating
a wide variety of in�uries across all ages.
�abhani’s passion is in empowering
people with knowledge to take control
of their own rehab, promoting health
awareness, and advocating for the
profession.
The key to
reaping the
most benefits
from exercise
is to maintain
some form of
a consistent
routine
GlobalHealthAndTravel.com
JULY 2020
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