Developing a health and wellness regimen can seem like a marathon. Often, many people get frustrated too soon, they feel like accomplishing their health goals are just too difficult. However, with the right resources and team anyone can accomplish their goals, and soon see that it’s a process not a marathon. Having a positive mindset will determine just how far you can go with your health and wellness plans. First, understand that there are five aspects to health and wellness; emotional (mental), physical (body), social (engagement), spiritual and intellectual (thinking). Next, create a custom plan that fits your schedule, one that works for you. In understanding the fundamentals of health and wellness, health is a state of being, while wellness is a state of living a healthy lifestyle. Once this is established the process to restoring your health can began.
DEVELOPING A EXERCISE PROGRAM
It is vitally important to find an exercise program that fits you. This will determine your success with your fitness program. Exercise not only helps the physical body, but it improves mental health. New research shows that getting regular physical activity is powerful in treating depression. When incorporated effectively, the results of an exercise routine can greatly improve your overall well-being. And just knowing the possibilities of your personal improvement goals is only a decision away can do more for you than expected. Start with exercises that are fairly easy to do, like walking, light cardio, stretching exercises and yoga. Then gradually move towards running, swimming, bike training, weight training and pilates. Remembering it’s a process not a marathon will help with maintaining a great routine. Taking days off to allow your body and muscles to rest before the next session is equally as important, consistency is the key.
Can Exercise Help With Depression
Exercise has been known to lower feelings of depression. Doctors have noted an increasingly positive reaction to the number of patients suffering from depression. Exercise helps to release stress and tension stored up in the body. It’s not new that exercise affects mental health, more recently scientist and researchers are looking at how exercise plays a pivotal role in decreasing depression and anxiety. According to the Anxiety and Depression Association of America (AADA ) organization, roughly 20 percent of all patients undergoing treatment for anxiety and depression were given information on how the benefits of exercise can help to manage depression. Research on exercise and depression revealed that non-exercising individuals were more likely to show signs of depression, compared to those who exercised for a full hour or more every week and are 44% less likely to become depressed.
Here are a few reasons given by psychiatrist for the lack of discussion around exercise:
- More serious cases surrounding mental health needed a more detailed direct service.
- The majority of psychiatrist did not have a regular exercise routine themselves.
- Some viewed exercise as a less effective treatment compared to in person therapy sessions and social support.
HOW MUCH EXERCISE SHOULD YOU GET?
An exercise program should consist of 3-5 days a week and at least 20 -30 minutes per session to start. You can begin immediately with small exercises and increase the intensity once your body has gotten adjusted to the routine. Whatever exercise suitable and more favorable for you. A general goal is to aim for at least 30 minutes per day of moderate physical activity (exercise) such as walking, aerobics, or cardio. Exercise should not be all about weight loss but fitness management. However, if you are looking to lose weight, than you should increase the time and intensity of your exercise routine. If you are not self-motivated, finding an accountability partner or coach to exercise with is greatly encouraged. Keep a fitness journal of your progress, and over time you will soon see how much improvement has been made. This is a great tool to have for gauging and tracking your fitness milestones, move more and sit less. If you have a job that requires you to sit at a desk for 4 hours or more, get a minimum of 30-60 minutes a day of physical activity that gets your body moving. At least 150 minutes a week of moderate intensity activity such as brisk walking, and at least 2 days a week of activities that strengthen muscles. Maintaining a successful fitness regimen is not a marathon, but a process. Remember, some exercise is better than none at all.
Laronda Dawson Publications 