Mental Health- Facts and Stats
Each year 1 in 5 Australians will experience a mental illness.
Almost half (45%) will develop a mental illness during their lifetime.
Mental illness refers to a clinically significant disturbance in an individual’s cognition, emotional regulation, or behaviour, usually associated with distress or impairment in important areas of functioning (WHO 2022)
Mental health conditions can range from mood disorders such as anxiety & depression, dissociative disorders, psychotic disorders such as bipolar disorder and schizophrenia, substance abuse and personality disorders.
There is increasing evidence that suggests exercise is an effective treatment method for people suffering from acute and chronic mental illness
Some studies suggest that exercise is just as effective, if not more effective than pharmacological intervention in alleviating depressive symptoms (anyone on pharmacological intervention should not stop taking their medication unless instructed by a GP).
Even as little as 1hr per week of exercise has been shown to have therapeutic benefits and can help protect against depression.
How can exercise help my mental health?
When we exercise our bodies release neurotransmitters such as serotonin and dopamine-the ‘feel good hormones’ associated with motivation & pleasure.
In addition to the release of these feel-good hormones, Exercise has been shown to have several benefits for mental health, including:
Reduced stress: Exercise can help to reduce the physical symptoms of stress, such as muscle tension and headaches.
Improved mood: Exercise can help to improve mood and reduce symptoms of depression and anxiety.
Provide structure and routine for those with a mental health disorder such as bipolar or schizophrenia, where mood cycling can often make life chaotic.
Better sleep: Exercise can help to improve sleep quality and reduce the risk of insomnia.
Increased energy: Exercise can help to increase energy levels and reduce fatigue.
Improved cognitive function: Exercise can help to improve memory, concentration, and decision-making skills.
Social interaction and support allow the ability to forge connections and prevent social isolation and loneliness.
Improved confidence and self-esteem
Reduced risk of chronic diseases: Exercise can help to reduce the risk of developing chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.
Types of exercise for mental health
While all exercise and physical activity is beneficial, there are different types of exercise that can assist with improving or maintaining mental health. Also depending on the mental health condition being treated, exercise prescription may vary. In general, the main types of exercise are:
Aerobic exercise: Involves activities that increase your heart rate and breathing, such as running, cycling, or swimming. The recommended frequency for aerobic exercise 5 days per week at 150 minutes per week (30 mins per day) of moderate-intensity exercise, such as brisk walking, or 75 minutes per week of vigorous-intensity exercise, such as running.
Resistance training: Involves exercises that use weights or resistance to build muscle strength and endurance. Resistance training can also be performed in High intensity intervals, which has also shown promising results for mood enhancement. The recommended frequency for resistance training is at least two to three days per week, with a focus on all major muscle groups.
Yoga, Tai Chi and mindfulness practices: Yoga and mindfulness practices, such as meditation and deep breathing, have been shown to reduce stress, anxiety, and symptoms of depression, and improve overall well-being. These practices focus on breathing, movement, and mindfulness, and can be done in a class or on your own.
Take home message:
Some exercise is better than none!
Start small. For example, if your goal is to build up to 30 minutes of walking per day and you are currently sedentary, start with 10-minute increments.
Find an exercise buddy if it helps keep you accountable.
Find an exercise/sport that you enjoy.
Set realistic (SMART) goals.
You don’t have to join a gym –activities such as swimming, walking the dog, jogging whilst listening to music, riding a bike, gardening, bushwalking, yoga and weightlifting can all be beneficial.
Exercise is a great way to improve your mental health. Even if you do not have a diagnosable mental health condition, making exercise part of your daily routine can help you maintain your mental health. If you are struggling with mental health problems, talk to your doctor about how exercise can be a part of your treatment plan. An Exercise Physiologist is a minimum 4 year trained allied health professional. By consulting an Accredited Exercise Physiologist (AEP) you will be working with someone who cares about your wellbeing and can prescribe an individual exercise plan to help you get started!
Kylie Duff
BExSc. MClinExPhys
Accredited Exercise Physiologist
Grafton Physio & Sport
Ph:(02) 66435646
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