A Therapist’s Guide to Exercise as Self-Care
Written by Kendall Sapiro, LMSW Psychotherapist at Wavelength Psychotherapy
KEY POINTS:
Self-care is essential for mental health
Exercise can boost mood and much more
Start slow and find movement you enjoy
“Exercise gives you endorphins. Endorphins make you happy.”
Whether or not you can relate, we all know Elle Woods's famous words. What you may not know, is just how vital exercise is for your mental health and overall well-being.
Before we start, let me address the elephant in the room: You might not like exercising. You may be surprised to hear this, but the most important part of exercising is that you love what you’re doing. Sweating or being unable to catch your breath is not as critical. We’ll get into what you can do in a bit.
So, let’s dive in and explore how getting moving may do wonders for your mind and how you can start.
Embrace the Mind-Body Connection
Once you realize that your mind and body are deeply intertwined on almost every level, it makes sense that exercise is connected to happiness.
On a purely chemical level, moving your body releases feel-good chemicals (endorphins @ElleWoods) and reduces stress hormones (cortisol). It also promotes the production of serotonin and dopamine. The result is a calmer, happier, and more relaxed state of mind.
Exercise Is Self-Care
Enough of the science; let’s get to the fun stuff–self-care. What is self-care? Self-care is simply making time to do something for yourself.
The importance of self-care cannot be understated. Whether you call a loved one, wear a face mask and light a candle, or take a walk for mental health, self-care is the best way to prioritize your overall well-being.
Exercise Supports Mental Health
If you’re wondering how to help someone with low self-esteem, exercise may not be your first thought. However, going for a run or to a yoga class makes us happier and boosts self-esteem and self-worth. Who doesn’t feel happy when they feel good about themselves?
While it's not a cure-all, its mood-boosting powers also make it like a natural antidepressant. Exercise can be a powerful tool for managing symptoms of anxiety and an integral component of a depression treatment plan.
Exercise Brings Mental Clarity
If I have yet to sell you on exercise's benefits to mood and overall well-being, it has also been shown to improve cognitive function. Specifically, it enhances our ability to focus, concentrate, and make decisions.
Next time you're feeling a little foggy-headed, try going for a walk instead of napping (and then maybe let yourself doze off for a little when you get home, because who doesn't love a good nap).
How to Start Exercising for Your Mood
Try Movement You Like
You don't need to push through something you hate. The most important part of exercising for self-care is doing something you enjoy.
Go for a leisurely stroll, dance in your living room with your roommate, or try that pilates class on your block. There’s something for everyone; your only job is to have fun finding what works for you in your routine!
Start Slow
Before you go out for a run, let me remind you to start slowly! If you’re new to working out, start with a few minutes and gradually increase the duration and intensity of movement once you feel ready.
Instead of holding yourself to some unrealistic standard or focusing on achieving your dream body, have fun, trust the process, and do what makes you feel good. It’s not about pushing yourself to the limit or doing what you see on Instagram; it’s about creating little habits that help you find joy through caring for your mind and body.
Get Those Endorphins!
So, the next time you feel down, anxious, overwhelmed, or foggy, consider incorporating some movement into your day! But, as you lace up your sneakers and establish exercise as a valuable tool in your self-care routine, remember to have fun and be grateful for everything your body does!
Kendall
Kendall Sapiro, LMSW, is an associate therapist at Wavelength Psychotherapy in downtown Manhattan and NJ! Her therapeutic approach is highly motivational and fun, and she loves working with her fabulous patients. After work, you can find her walking the dogs she babysits, trying out new restaurants with friends, and being outside as much as possible!
