ONE FOOT IN front of the other. How can something so simple sometimes feel like a giant leap?
Getting up and at ‘em is something we all know is good for us – for healthy hearts as well as making us look good. But the way it makes us feel to get some exercise in… well, that’s another level of satisfaction altogether and worth getting out the door for.
There are three ways in which being physically active has a positive impact on your mental health:
In previous studies, people have been asked to rate their mood immediately before and after a physical activity AND after periods of physical inactivity (eg, sitting watching telly). According to Mental Health UK,
Participants reported feeling more content, more awake and calmer directly after being physically active compare to periods of inactivity. They also found that the largest beneficial effect of physical activity on mood (ie, greatest change in mood score) occurred when mood was initally low.
Ciaran Lynch, a mental health nurse in Galway, told TheJournal.ie this week: “Years ago, people naturally did a lot more physical activity but that’s been cut down because of the conveniences we have and modern life. And we know that exercise affects the level of dopamine and seratonin in the body, and makes us feel better.
It does affect your mood.
“We’re not talking about running marathons here – anyone can get out for a walk.”
Start when you feel well, benefit later
Importantly, he notes, it’s vital to kickstart your plan to get moving at a time when you’re feeling okay – it should be a proactive thing, not a reactive one.
That’s a message taken to heart by athlete Gary Seery, who is an ambassador for the #LittleThings campaign. He has been running seriously for the past four years – and this year completed the North Pole Marathon.
But, when he first ran a marathon, it was 2008 and, as he told TheJournal.ie, as soon as those 26.2 miles were up he dropped running “like a hot stone”.
Second time round though, in 2010, he had a different motivation. The previous year he had been suffering from depression. “I was really unwell for six or seven months,” he said.
As he emerged from the bout of ill health, he began to look for solutions beyond anti-depressants (which he did find helpful to enable him “to look above the weeds”). He wanted something that he could begin to foster when he was well which might see him through low times.
He thought he might try running again – small goals, one at a time.
And he wants people not to be disheartened if getting moving – whatever activity you choose – seems difficult at first.
For the first few months, it was crap. I couldn’t run down the road. I would have been overweight, eating badly, self-medicating with alcohol and smoking. Running has given me back the sense of wanting a better lifestyle overall. You end up wanting to eat more healthily, to me those natural endorphins are powerful and addictive.
So it’s all plain sailing once you get moving?
Not necessarily, says Gary. “You have to force yourself outside the door some days. The big battle is when you are standing in the hall, making the step outside. But make just one step and you’re outside. If you planned a 10k run but you can’t do it, that’s okay. Just go a small bit.
“Some days the negativity has won and I’ve sat here and felt guilty about it. You have to put that day behind you and move on.”
Come on, start me up
Ciaran Lynch is helping organise an event on 14 June aimed at spreading the ‘get moving to improve your mood’ message in Galway. It will go out loud and clear to the 30,000 or so GAA fans attending the crucial Connacht SFC semi-final at Pearse Stadium between Galway and Mayo.
The GAA, Galway Sports Partnership, HSE LittleThings, Galway local authorities and mental health organisations are all teaming up to push the event, which will encourage fans to ditch the cars or buses a little further out than normal and walk together to Pearse Stadium after all meeting up at Claddagh Hall.
The Get Ireland Active site is also a brilliant resource to let you know about events happening in your area that will give you the jumpstart you need to get a move on.
Wondering what exactly is the right exercise for you? We like this article from WebMD which gives you options depending on what you want to achieve and what you enjoy (with inclusive sections such as ‘If You’re Seriously Out of Shape’ to ‘If You Have No Time’).
Irish people have been sharing their experiences on what gets them going over at yourmentalhealth.ie – lots of great inspiration there!
If you feel you are – or someone you know is – experiencing a significant dip in mental wellness, you may need some more direct help:
The #LittleThings campaign from yourmentalhealth.ie is a national effort by the HSE National Office for Suicide Prevention and scores of partner organisations and support groups to bring information, awareness, advice and support around mental health for you and your loved ones.
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