Enhance mood with exercise, cool-down stretch
The mental health benefits of physical activity have been well documented. Anxiety and (mild) depressive symptoms are decreased, and mood improves after a moderate intensity exercise session. With each year that passes, I find myself increasingly grateful for these benefits. This week, I will share a few tips for maximizing the “warm and fuzzies” after a workout.
For years, I read articles about the “runner’s high” that so many endurance athletes experience during a long cardiovascular work- out. But because I’ve never engaged in this kind of workout, I never felt it. But that endorphin-fueled surge that runners enjoy isn’t the only psychological benefit to exercise, and I think it’s an important distinction. The fact is, anyone can enjoy the mental health benefits of physical activity.
When I haven’t exercised for a few days, my family notices. I become a little less patient and my energy level decreases a few notches. I don’t always pick up on these changes right away — until my next workout. Mental acuity increases, I’m more joyful, and I find that I’m more productive at home and work. So, remaining physically active is imperative to my overall effectiveness and quality of life.
But I recognize that it’s not that easy for some. It can be challenging to figure out which kind of physical activity suits a person in terms of access, capability and mental health. As an example, I love hiking in the mountains, but I live in Kansas City where it’s pretty flat. So, my lack of access to mountain hiking is a limiting factor for that particular form of exercise.
One thing we know is that moderate intensity cardiovascular exercise generates mental health benefits. Those types of exercise include elliptical, cycling, swimming, really any kind of activity that increases the heart rate for long enough, which is around 15-20 minutes at minimum. So, that’s exactly what I do for the first part of my workout. I’ll set my favorite music station (usually ’80s country or ’90s hip hop), adjust the elliptical machine to 20 minutes and cruise through about four to five songs.
Most days, I’ll do another 20 minutes of weight training immediately after the elliptical session — but not always. And I’ve found that my mood improves either way. I’ve tried to reverse that, but it’s not quite the same. The weight training alone isn’t enough for (my personal) mental health benefits to kick in. So, I’m more determined to include the cardiovascular session to ensure I’m receiving the psychological benefits that have become so valuable.
This week, I’m presenting a cool stretch that opens up the nerves running through the shoulder and arms. It’s a great way to cool down and really sit with the enhanced mood state that accompanies a great workout.
1. Stand with your feet shoulder width apart and your arms resting at your sides.
2. Lift the right arm up to the side with your elbow bent to 90 degrees.
3. Your arm should be parallel with the floor with the 90-degree elbow angle maintained.
4. Now, simply extend the arm out to the right side and rotate your palm up toward the ceiling.
5. Continue pushing the arm back until you feel a stretch in your right shoulder.
6. Now, extend the hand down toward the floor to feel a stretch in your forearm muscles.
7. Pause here, then switch sides and repeat.
8. Perform three repetitions on each side.
The Median Nerve Stretch is about as close to yoga as I’ll get, and I really enjoy the pause it adds to my cool-down routine. It’s sort of the icing on the cake that completes a good workout and gives me a chance to be thankful for the moment, my health and my family. Enjoy!