Exercise improves emotional health

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By Marjie Gilliam, Contributing Writer Updated 6:08 PM Monday, January 16, 2012

When colder weather hits, many people give up their regular exercise routines. Shorter days, less sunshine and uncomfortable temperatures can combine to make it more difficult to stay on track. If you find yourself losing motivation to exercise, here are some tips that might help:

Exercise is important to your emotional health. If demands placed on your time and energy leave you feeling out of sorts, know that stress, anxiety, sadness, anger and fatigue can all be relieved with exercise. It can relax you when you are feeling anxious and energize you when you need a boost. Studies have shown that individuals who are physically active feel better about themselves, are more motivated and generally much happier than those who are inactive. This is because exercise is a powerful antidepressant, helping to normalize brain chemistry, restore mental and emotional balance, improve sleep quality and calm nerves.

Regular exercise and a healthier diet often go hand in hand. Rather than trying a fad diet as a way to lose weight, try working out as your first step. Typically, people who exercise find that they naturally pay closer attention to what they eat and drink. Making the association between the amount of food eaten and the amount of effort necessary to burn calories makes it less likely that they will sabotage progress by overindulging.

There is also a clear link between diet and emotions. Some people overeat when they experience unpleasant emotions, while others lose their appetites. Working out can reduce food cravings in people prone to overeating, and improve the appetites of people who don’t feel like eating.

When do we eat the most? When we stop moving, such as while sitting at the computer or watching television.

During winter it is easier to make excuses for lack of exercise. Statistics show that nearly one-third of all Americans are sedentary during the winter months. To reduce the chances of this happening to you, make a point to seek out a fitness program that piques your curiosity.

Adhering to a year-round plan of exercise, even if workouts are light in intensity, is significantly better for your health and well-being than suddenly stopping your normal routine. Staying with an established exercise program will allow you to maintain your current level of fitness and continue enjoying the results that you’ve worked so hard for. It’s a far better option than dropping out altogether and risking losing your desire to get fit.

Heart problems, stress fractures and tendonitis are more common for people who try to pick up where they left off with their exercise routine after a winter of inactivity. Heart attacks are particularly common in sedentary men and women who engage in sudden activity such as shoveling snow. In the cold, arteries in the heart constrict and blood pressure rises, significantly increasing heart attack risk, especially in the elderly and those with cardiovascular disease. Reduced amounts of sunlight associated with winter can trigger depression in some people, which may also increase heart attack risk.

Be smart. When exercising in the cold, dress appropriately, pace yourself, stay hydrated, and listen to your body. Ask your doctor for guidelines before beginning an exercise program, and if you experience pain, excess sweating, shortness of breath, nausea and/or lightheadedness, stop immediately and seek medical attention.

Marjie Gilliam is a personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services, LLC. Write to her in care of the Dayton Daily News or send email to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.

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