Exercise Is Mood Medicine
How to Rediscover the Joy!
Pamela Alma Weymouth, MSW, MFA
We all know that exercise is free mood-boosting therapy. Aerobic exercise, or anything that makes you break a sweat (other than hot flashes, parenting or standing over a hot stove) releases all kinds of feel good brain chemicals--for free! You know this. I know this--but still it's often easier for some of us to reach for that bag of chips, that drink, that cigarette, that drug, that phone or video game--because they push away the pain without any effort.
Yet if you push through your resistance, exercise can provide the same stress release while making your body and brain healthier and more resilient. I am nicer to my kids and I deal with their drama a lot better after yoga, a swim, or a good dog walk! They will happily tell you that I'm a royal mess if I've not had my exercise fix.
Why do we fight it and make excuses? It's all about habit. Did you know it takes 23 days to build a new habit?
Here's the exercise my students are doing this week. Want to join us?
Write for 5 minutes:
What form of exercise brings you joy?
What is the story you're telling yourself about why you cannot do it?
What CAN you commit to now? ____minutes a day/week of _________
Start small. Pick something you love doing or have always wanted to do! 10-20 minutes is more do-able than 1 hour. You can increase it once you're ready. Is your mobility limited by a disability or an injury? Rather than focus on what you cannot do--focus on what you CAN do. During the pandemic while dealing with Zoom School I found that Gaia.com offers 10, 15 and 20 minute yoga sessions on demand. These mini-sessions have been a lifesaver.
As most of us know, doctors believe that exercising outside--at a social distance--is safer than any indoor classes right now. Of course wear your mask if other humans are near. Zoom classes are safer than in person indoor classes right now and there are a wealth of zoom classes available. Try a new sport from the safety of your living room (Karate? Dance? Pole vaulting?)
Can’t leave the house due to SIP? I know a New Yorker who gets her 10,000 steps in by walking on her roof each day, and a rare mom who walks several miles in her own backyard! It’s not easy—but it’s possible.
Who is your accountability buddy? Text your friend, post to the journaling group "activity feed", tell us what you're doing and how it's going!
Post Exercise, Write on this:
How did exercising change your mood? What obstacles did you encounter?
What will you commit to doing tomorrow?
Remember your self-care benefits everyone you touch. It’s not a luxury it’s a necessity.
Ground Rules: You cannot beat yourself up if you don't meet your goal! Congratulate yourself for tiny victories.
Podcast worth a listen: Download 10% Happier, the meditation app for cynics! Listen to "Healthy Habits" (under Courses) They'll teach you how to build a habit most easily--avoiding normal pitfalls. Short meditations to support your new habit!
Come to the Journaling & Resilience group next Thursday at 11:00 PST/2pm EST to report how it went and learn something new! (Every Thursday at 11 except holidays.)
Visit me at https://www.facebook.com/mightykidscan/ or mightykidscan.com
Note: Always follow your medical team's recommendations and your own gut. If your area has a high Covid Rate or if your doctors don't recommend you exercise outside please honor that.
