Take it Outside: Maximize the Mental Health Benefits of your Workouts
Benefits of Outdoor exercise:
You are probably already aware of the multiple the positive benefits of physical activity on mental health but did you know you can get up to 50% more benefit from taking your workouts outdoors? Studies have found that outdoor exercise has the follow additional benefits compared to indoor exercise
up to a 50% greater positive effect on mental health
increased feelings of revitalization, increased energy, positive engagement, enjoyment and satisfaction
decreased tension, confusion, anger and depression
increased levels of Vitamin D
fresh air helps promote relaxation and to reduce stress and anxiety
increased concentration
promotes better rest and rejuvenation for your body at night. Exposure to natural light is helpful in promoting the body’s natural sleep/wake cycle. (Sleep problem are often a part of anxiety, depression and mental health concerns).
increased motivation : those who exercise outdoors declare a greater intent to exercise again
How much do you need? It might be less than you think:
to reap the physical and mental benefits: 30 minutes of moderate exercise 5 times a week (2 15 minutes or 3 10 minute sessions can also work just as well).
even a little = better than nothing
start with 5-10 minutes and slowly increase your time
commit to some moderate physical activity on most days
moderate means your breathing is a little heavier but you are not out of breath, you body feels warmer but you are not overheated or overly sweaty.
Tips for Maintaining Motivation :
Choose something you enjoy: If you don’t know what you like then try a few different things
Exercise with others: Make is a social activity:this increases accountability and motivations and included the added benefits of social connection
Make it a part of your lifestyle
Make it a priority: schedule the time
Start with small steps and build from there
Reward yourself: completing your goal is part of the reward but is you need a little extra motivation reward yourself with an extra something
Change your thoughts: notice any automatic negative thoughts and bring gentle awareness to these thoughts. You are not your thoughts and you can choose to tell yourself a more helpful thought.
(The information in this article is not a substitute for your own personal medical advice. Just your own good judgment. If you experience mental health concerns it may be worth talking to your doctor about incorporating exercise as a part of your overall treatment plan).
Sacred rage can be a powerful signal that something deeply important to us has been crossed, threatened, or violated. In this reflection, we explore what rage might be trying to protect, our values, boundaries, relationships, dignity, identity, or the things we hold most precious. Rather than viewing anger as something to suppress or overcome, we can learn to listen to its wisdom and discover what it reveals about what matters most.