Exercise

The importance of exercise in improving or maintaining one's mental and physical health cannot be overstated. It is one of the single most effective interventions. A few 30 minute sessions of movement per week amounts to a daily antidepressant, anxiolytic, anti-inflammatory, antihypertensive, statin, vasodilator, sleep aid, and memory booster. A 2023 study published in the British Journal of Sports Medicine found that "physical activity is effective for improving depression and anxiety across a very wide range of populations. All modes are effective, and higher intensity is associated with greater benefit. The findings underscore the need for physical activity, including structured exercise interventions, as a mainstay approach for managing depression and anxiety" (Singh et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine, 2023; bjsports-2022-106195).

The American Heart Association and World Health Organization recommend getting at least 150 minutes per week of moderate physical activity. A recent study published in Circulation reports maximal decrease in mortality by doubling those numbers: 150-300 minutes per week of vigorous exercise (running, biking, swimming), or 300-600 minutes per week of moderate exercise (walking and weight lifting). This resulted in a 30% reduction in all cause mortality (Lee et al. Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults. Circulation, 2022;146:523–534).

I'll be sticking with the 150 minutes per week. Even with a really busy schedule, I think 150 minutes is do-able, 600 not so much. Here are some tips and tricks on how to fit in your 150:

1. Shoot for a combination of resistance training, cardio, and yoga. For example: 2-3 thirty minute sessions of resistance training, 2-3 thirty minute sessions of cardio, and 1 session of yoga weekly.

2. Find the time of day where you feel more naturally inclined to work out. Moving your body at a time of day that is not natural for you will take much more effort. Get creative about how you can add in activity to the middle of your work day if that is when you are at your best.

3. Make it easily accessible. Work out at home, or at a facility very close to home or work. Minimize the hurdle of getting there.

4. Sign up for accountability. I love my small group weight training sessions led by a coach at my gym. If I'm not there, they know it and text me to check on me. Find a place that will charge you for missed classes. Find a morning group that relies on you to be there before they get started.

5. Develop community by regularly attending the same gym, doing group classes, going on walks with friends, or taking sports lessons. The great benefits of community and connection will continue to be a driving force for showing up, and will make the exercise seem less strenuous and more fun.

6. Momentum is better than motivation. Just shoot for a ten minute walk, or five minutes of stretching. I guarantee you will feel so much better with only this small amount of movement and will be tempted to go further and make other healthy choices throughout the day.

7. Remember that no one is watching you. Really. They're all just focused on themselves. Unless you show up to the gym wearing jeans, a substantial sweatband, and a mesh crop, no one will look twice.

8. If you're in a state of overwhelm or intimidation, focus less on the numbers. This may go against what everyone else advises, but I'd suggest when you're getting started to focus way less on your weight, your calories, your macros, your heart rate, your personal best, your miles per hour, etc etc. Leave the smart watch and headphones and heart rate monitor and scale. Just walk for 30 minutes. Just start doing some squats. Eat more vegetables and protein. Keep the big picture in mind. All the tracking and monitoring can get in the way of actually moving.

9. Find a powerful reason to work out that is not related to weight or image. Increased mood, decreased joint pain, prevention of dementia, treatment for anxiety, longevity for your children and grandchildren are all powerful motivators. Exercising with the primary goal of being a certain size or looking a certain way is far less likely to result in a lasting positive habit or to be fulfilling. Exercising to more fully engage with life gives almost immediate results and is far more rewarding.

10. As a total shoe addict, I must leave you with this: the shoes matter. Find shoes that are super comfortable and ridiculously cute. If you love putting your fabulous shoes on, you'll more quickly overcome a large barrier - the activation energy required to move your body.