Last month’s column focused on the many ways eating healthy, nutrient-dense foods can help promote mental well-being. Eating nutritious foods can help you cope better with stress, reduce mental fatigue, improve decision-making, and reduce depression and anxiety.
Similarly, this month’s article focuses on how physical activity can help promote mental well-being.
First of all, here are some of the recommendations for physical activity and its benefits for physical health. It is recommended that adults move their body at least 30 minutes a day, most days of the week. Moving your body improves your physical health by working your heart, lungs and muscles, and managing your weight. You don’t need to do a specific activity, but rather any activity that gets your body moving. You can choose to take a walk, cycle, swim, dance, do yoga, or play in your backyard. Choose to move your body however you want! As the saying goes, “If you do what you love, you will continue to do it.”
It is recommended that children move their bodies every day for at least 60 minutes. Again, your child’s activities do not need to be an organized lesson. This can be any form of movement, including playing with friends after school and on weekends. They can play tag, play ball, swim, ride a bike, etc. Like adults, it is important that children do activities that they enjoy.
While physical activity is greatly beneficial for your physical health, it is also beneficial for your mental well-being. When you’re active, your brain releases chemicals that help you feel good, boost your self-esteem, concentrate better, and even sleep better.
When practiced regularly, physical activity can help:
• Manage anxiety and depression.
• Managing other strong emotions, such as anger, sadness, fear and frustration.
• Reduce tension and mental fatigue.
• Improve focus, concentration and motivation.
• Increase pleasure.
• Increase hope in your situation and in the world.
Physical activity doesn’t necessarily require an expensive gym membership, formal exercise classes, or very long, intense sessions. Again, just 30 minutes a day is all that is recommended for adults. And if 30 minutes is too much to start with, start where you can and move your body the way that feels right and the way you enjoy.
Your mental well-being can also benefit greatly from making your physical activity social. You can walk with your spouse, a family member or a friend. You can also adopt a dog who will be happy to accompany you.
When possible, it’s great to be active in nature, such as in a park, garden, or at the beach. There is fresh air, fewer cars and the sounds of nature. You can add a simple and effective mindfulness practice to your activity. As you walk, first notice everything you SEE. So notice the things you HEAR. Then notice everything you smell or taste. Finally, notice what you FEEL – first what you feel physically, such as temperature, wind, sun or rain; and finally, how you feel emotionally. Are you happy, content, or feeling other emotions? Continue to breathe fresh air and observe your surroundings.
Again, being active can be very affordable. In addition to making sure you have a good pair of shoes, walking is free. Maui also has free swimming pools, tennis courts and of course free parks and beaches. The ocean can be ideal for swimming and other water activities. If you choose to be active in the ocean, make sure you know how to swim and have safety equipment, such as a life jacket, if necessary.
Here are some things to consider before starting a new physical activity:
• Be sure to talk to your doctor if you have any health concerns.
• Start with small amounts of activity and increase according to your physical capabilities.
• Make sure you drink plenty of water and protect yourself from the sun (when outdoors).
Physical activity is a great way to improve your mental well-being as well as your physical health. If you have any questions, please contact the Public Health Education Office at (808) 984-8216.
* Kristin Mills is a public health educator with the state Department of Health’s Maui District Health Office. No Ka ‘Oi Health is published on the fourth Thursday of each month.
