Media  Jan 03 - Move your body


Move your body, tone your mood
by Kate F. Hays, PhD, CPsych
Active Woman Canada, January/February 2003
 
   
Research suggests that exercise has a direct and positive impact on our mood.

For women, this information is particularly important: we're twice as likely as men to experience clinical depression. In addition, Seasonal Affective Disorder (SAD) can affect many of us at this time of year. And we all experience moments of distress, grief and simply feeling down.

Typically coping mechanisms for all of these situations include, thinking positive thoughts, talking with friends, consulting a therapist or taking medication. But why not deal with negative feelings using exercise? Exercise is not only effective in positively altering our moods, but also provides many familiar physical benefits.

The best toning exercises

What kind of exercises should you do to "tone" your mood? The simple answer is to do whatever works for you. Do the type of exercise that you like and are willing to do on a regular basis. If you grew up without regular exercise and without role models for physical activity, you may need to do a bit of exploring.

Research shows that for many women, aerobic exercise impacts mood. Brisk walking, running, group exercise classes, tennis and swimming are all activities that provide a great aerobic workout. If you're already active, but need more of a mood boost, increasing the intensity of the exercise may work for you.

There are other mood related benefits of exercise. It can enhance your sense of self as a determined and persistent person. Some women find that strength training increases self-esteem as well as muscular power.

The time factor

How long and how frequently should you exercise, to experience these mental benefits? In general, mood changes happen within just a few minutes and last longer if you exercise for at least 30 minutes. Moderation is an important key. For many people, three times a week is a good number of workouts. If you exercise seven days a week you're probably driving yourself too hard.

Try keeping a "mental temperature chart" to help you create the ideal workout. Which types of exercise were most enjoyable? How long did the mental benefits last? What stopped you (if anything) from doing your workout regularly? What motivated you to do it and do it on a regular basis?

When you begin an exercise program or modify your current routine, enjoy the physical results. But remember - there's more to it than just the physical benefits. Because when you move your body you also tone your mood.