Exercise therapy

Regular exercise has psychological benefits for individuals with good mental health, but is especially good for people with poorer psychological health. It has been shown to help people with alcohol problems, depression and schizophrenia. For example, a review of studies looking at the effects of exercise on depression found active people to be less depressed than those who are not active, and the individuals who were the most depressed benefited the most from exercise. People who have been helped by participating in regular exercise reported the following benefits:

• Elevated mood
• Reduced stress
• Higher energy levels
• Improved concentration
• Improved self-esteem.

How does exercise help?

There are various suggestions as to why exercise has beneficial effects.

1. A common idea is that your body releases endorphins during exercise which give your body a boost and leave you feeling more relaxed afterwards.
2. Regular exercise can help boost self-esteem, especially if you have negative feelings about yourself and your body. By losing weight and toning muscles, you should feel a sense of achievement.
3. Exercise is something you can do by yourself. By motivating yourself to exercise, you may feel empowered about your health and in control of your well-being.
4. In the same way as many other hobbies, exercise can help focus your mind

(e.g. on getting to the end of the session, losing weight, meeting targets, building up body strength) and take your mind off other stressful stimuli. Also, by taking up exercise as a hobby, it may make you feel more part of your community. Therefore, particularly useful activities are: becoming a member of the local swimming pool or leisure centre; or even just going walks in your area, around the block, through a park, or up a hill.

Getting involved

It is difficult for most people to exercise regularly and it is easy to slip into lazy habits, especially if you find it difficult to motivate yourself or feel that you lack the energy. Therefore, it is important to have support from a therapist.

All that is required is 30-40 minutes of moderate exercise twice a week, or 20-30 minutes moderate exercise three times a week. You will likely need to build up to reach this 20 minutes, but will find that it gets easier as your fitness improves and you will become aware that you are resting less. In order to notice this change, you should try to stick to your plan for at least 4 weeks.

One to one and half hours per week is not a long time, and you will hopefully feel satisfied for hours afterwards, but only do as much as you feel you can. An exercise regime should be specific to you, allowing you to progress at your own rate. Don’t push yourself too hard and don’t do something you feel is too uncomfortable or unpleasant. Have rests when you feel you need to.

Some suggestions for moderate exercise are:

• Cycling
• Walking briskly
• Swimming
• Joining a sport’s group.

A good idea is to use a wide range of different exercises and activities so it doesn’t get boring and feel like a chore. You may find it easier to motivate yourself if you get involved in a sport, or become a regular visitor at a leisure centre, swimming pool, or other local amenity. Also, as ever, try to eat a healthy diet, eat enough fruit and vegetables, and drink plenty of water.

Rainy days

If it is raining, you don’t have enough money, or don’t feel up to going to the leisure centre one day, there are plenty of exercises you can do at home: Spend a little time stretching then...

• Put music on and do housework (vacuuming, cleaning carpets and dusting can be quite a workout)
• Put on a fitness video
• Try marching or jogging on the spot
• Dancing
• Skipping
• Or, if you have stairs, walking up and down them for 20 minutes classifies as a very good workout.

Cool down using gentle stretching exercises after your workout.

Side effects

Exercise can’t do any harm! Unlike drugs, which may have negative side-effects, such as making you lethargic, exercise can only increase your fitness and give you more energy. However, if you suffer from poor physical health or have an eating disorder, you really should speak to your doctor before taking up exercise.

More information

1. The Edinburgh Psychology Centre can help you. Contact us on 0131-668-1440 to find out more or to arrange an initial session.
2. Alternatively you may wish to speak to your GP who should be able to refer you to someone suitable.
3. See our links at www.edinburghtherapy.co.uk/links.htm for details of organisations who may be able to provide assistance or information.
4. Go along to your local leisure centre and see what they have to offer. Alternatively there is a lot of information available online and in the library about ways to keep fit and stay healthy.

Click here for a pdf version of this exercise therapy information sheet.

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