aTrue Mind + Body is a mental health clinic in Northbrook, Illinois where treatment goes well beyond the couch. Adult clients can book a “walk and talk” session with a therapist to work through their problems while taking a walk in the fresh air (or on the treadmill if bad weather calls for it). Alternatively, you can sign up for an in-house yoga class that promotes mindfulness followed by group discussion. You can schedule treatment while traversing courses or playing soccer.
The idea behind this holistic approach, according to co-founder and licensed clinical social worker Melissa Novak, is to supplement traditional mental health treatments with the healing power of exercise, not just physical health. Numerous studies have shown that it improves mental health as well.
“Science shows that we are one workout away from feeling good,” says Novack. Combining that workout with therapy is particularly beneficial, she says, because it allows clients to tap into “a sense of productivity and purpose on the move.” , you can rest assured even when you are active.
The idea of combining exercise and mental health is not entirely new. Naturopathic programs that combine behavioral assistance and outdoor adventures have been around for decades, with many clinics adopting a walk-and-talk model to keep clients moving. Other therapists incorporate nature into their schedules, such as hiking, gardening, and forest bathing.
Not all of these approaches have been formally studied, but some research suggests they are on to something. It concludes that it is more effective when combined with a physical activity program, supporting the idea that therapy is more than just talking.
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Combining exercise and therapy doesn’t have to be simultaneous to be beneficial, says Jennifer, a health and well-being researcher at Swansea University in the UK who has studied the benefits of combining exercise and therapy. Thomas says. Some of the studies she analyzed 2020 Research Review Some included programs that mixed exercise directly into treatment sessions, while others staggered the timing of treatment and exercise. As long as people receive both mental health treatment and a specific physical activity regimen during the same time period, the benefits tend to stack on top of each other, she says.
A graduate neuroscience student at the University of British Columbia, 2021 Research Review On the benefits of combining exercise and mental health treatment.
Why does exercise have such a strong impact on mental health? This is a problem researchers are still exploring, but it appears there are multiple pathways.Research has long shown that Working out releases feel-good endorphinsand animal studies suggest that it can also Increases the supply of neurotransmitters in the brainmay improve mood and reduce stress, anxiety, and depression. promote blood flow to and stimulate nerve growth It improves cognitive health and functioning and may lead to psychological benefits, including preventing or improving depressive symptoms.physical activity too lead to better sleepwhich is itself beneficial to mental health.
These effects are powerful.who report Estimates released on 17 February show that if everyone in the European Union did at least 150 minutes of physical activity each week, there would be 3.5 million fewer new cases of depression by 2050. Number of EU residents currently estimated to have depression.
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Depression appears to be a particularly strong target for combined exercise and mental health treatment regimens.a 2020 Research Review Behavioral therapy combined with exercise therapy, although not a symptom of anxiety, was found to alleviate depressive symptoms more than treatment alone. We also found that patients had fewer depressive symptoms when active treatment (pharmaceutical or therapeutic) was combined with physical activity. Yes, her research suggests.
According to Thomas, there’s no one exercise that is “best” for mental health, nor is there a set amount of exercise you need to feel good. Public health guidelines in the United States recommend at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity per week, but studies show that almost any amount of exercise can improve mental and physical health. has been shown to be improved.
Still, while any style of exercise can be beneficial, Thomas’ research found that physical activity helps people feel more competent, connect with others, learn tasks and skills, and more. , has been suggested to have the greatest impact on mental health when specific psychological needs are met. According to her, the most effective exercise programs are tailored to the person’s preferences, include a social component and lots of encouragement, are neither too difficult nor too easy, and are difficult without being overly difficult. It’s the sweet spot where you can accomplish your goals. Done right, Thomas says, any style of fitness can meet these values.
Researchers are trying to pinpoint why physical activity has such strong psychological effects, but Lee says there’s already enough evidence to support the idea of adding exercise to mental health treatments. said.
“There are very few diseases where exercise does not help patient outcomes,” Lee says. “There are no drawbacks, there are many advantages.”
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