Shore Fit
By Bonnie Miller
Let’s face it, these times are tough. Now with the weather changing and daylight savings upon us, some of us will start to get the winter blues. For some, it’s so much more than that. Depression has been on the rise with all these changes we’ve been faced with over the last 8 months. Exercise can possibly help. It may not be the only form of treatment, but it works well for some people. Aerobic exercises, including jogging, swimming, cycling, walking, and dancing, have been proven to reduce anxiety and depression.
Exercising starts a biological chain of events that results in many health benefits, that we already know such as protecting against heart disease and diabetes, improving sleep, and lowering blood pressure. Physical fitness helps mental fitness and can reduce stress. It is very effective at reducing fatigue, improving alertness and concentration, and enhancing overall cognitive function. Exercise can be especially helpful when stress has depleted your energy or ability to concentrate.
When stress affects the brain, the rest of the body feels the impact as well. If your body feels better, so does your mind. High -intensity exercise releases endorphins (the body’s feel-good chemicals), resulting in that “runner’s high.” For most others, the real value is in low-intensity exercise sustained over time. Consistent activity releases proteins that cause nerve cells to grow and make new connections. The improvement in brain function makes you feel better. Exercise supports nerve cell growth in the brain improving nerve cell connections, which helps relieve depression. Getting up and moving just a little bit will help. Start with five minutes a day of walking or any activity you enjoy. Soon, five minutes of activity will become ten. Then ten will become fifteen. You should begin to feel better a few weeks after you begin exercising. This is a long-term treatment, not a one time fix. Pick something you can sustain over time. You must find what clicks for you. The key is to make it something you enjoy and look forward to. It must be something that you’ll want to keep doing. I love a variety of workouts, but my favorite is strength training. It makes me feel strong. Spin or indoor cycling is a close second because that sweat is unmatched and the whole vibe of a dark room with cool music just gets me going. I love teaching it!
Structured group exercise classes can be effective for individuals who are lacking in social interaction. Some are lonely or isolated and need this type of interaction with others. It’s like an extended family for so many. I see it all the time with my ladies and gentlemen in my water aerobics classes. They may have lost their spouse and need this type of support. They take it beyond the class and go to lunch, concerts, and movies together.
Exercise improves mental health by reducing anxiety, depression, and negative mood. It improves self-esteem and cognitive function. I can’t stress enough the importance of exercise for every facet of your life. There will be plenty of days when you don’t feel like doing it, but I promise you that you will feel so much better mentally and physically if you just go for it!
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and the JCC in Margate. She is a mom of three and resides Somers Point.
