Note: This article is written by the ONE (Oncology – Nutrition – Exercise) team at Penn State College of Medicine as a first-person blog about their work. Learn more about the group here.
May is National Mental Health Month.
May 3, 2021
First developed in 1949, Mental Health Month aims to reduce stigma, increase awareness of mental health issues, and provide tools and education to promote well-being for all. Support for mental health is more important than ever, and organizations such as Mental Health America and the National Alliance on Mental Illness can help. Reducing stigma means more awareness, more conversations, and better healthy relationships with the people we love, as well as our own well-being.
What is mental health?
Several areas include mental health, including social, emotional, and psychological well-being. Lifestyle changes such as diet, exercise and stress reduction can all have a significant impact on improving mental health.
How can a healthy lifestyle help?
A healthy lifestyle can help prevent the onset or worsening of mental health problems. Several aspects of a healthy lifestyle can improve mental health, including changes in diet and physical activity. Some helpful resources describing healthy food choices and changes were featured in The ONE Group’s March blog describing National Nutrition Month. See these tips here.
How does exercise help?
Doing the recommended amount of exercise can lead to beneficial changes in mood, anxiety and depression.
Exercise improves mental health by reducing anxiety, stress, depression and negative mood, and improving cognitive function. Muscle strengthening activities should be included in an exercise routine, twice a week. This includes yoga, strength training with free weights, resistance band exercises, and bodyweight exercises such as push-ups, lunges, and squats. Aerobic exercise, such as walking, gardening, swimming, running, and cycling, has been shown to reduce anxiety and depression. One to two hours of exercise per week has been shown to reduce the risk of depression.
Should the exercise be structured or long?
No! You don’t need a gym membership to make exercise a part of your life. Try an exercise snack! What is this? Exercise snacks consist of a few minutes of activity spread throughout the day. See the exercise videos available on The ONE Group website and choose your favorite exercise to perform for 30 seconds several times a day. Aren’t you ready for this? Why not try a little walk? Even a short walk accompanied by a brisk 10-minute walk can increase mental alertness, energy and positive mood. Additionally, as little as 30 minutes of exercise per week can be beneficial for seeing changes in mood, anxiety, and depression.
How can I start?
Adopting a healthy lifestyle isn’t always easy, especially during these unique times. Remember, small changes go a long way. Making small changes gradually – like taking a walk, having an exercise snack, or choosing healthier options – can go a long way in ensuring that you’re focused on adding regular exercise to your life.
Health Benefits of Regular Exercise
Regular exercise can have profound effects on several aspects of mental health, including:
- Improved sleep
- Improved mood
- Prevention or reduction of depression
- Stress relief
- Increased energy and endurance
- Increased mental alertness and cognitive function
More from The ONE Group
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