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search, exercise
increases levels of serotonin, dopamine, and norepinephrine in the brain (Biddle & Fox, 1989; Chouloff, 1994, 1997; Meeusen & de Meirleir, 1995);
increases endorphins, which are associated with
improved mood and energy (Durden-Smith,
1978; Riggs, 1981);
enhances mood: going for a walk when were feeling fatigued and irritable, or lifting weights when
feeling anxious, can reduce tension and increase
energy to help us feel happier (Thayer, 2001);
reduces and helps us manage stress, and leads to
deeper relaxation: exercise helps us calm down,
rest, and relax more effectively, increasing our
ability to withstand daily hassles and enabling us
to manage stress more effectively (Mayo Clinic,
2012);
lowers rates and symptoms of depression: regular exercise has antidepressant effects that are as
effective as psychotropic medications or psychotherapy for mild to moderate depression, making
it a worthwhile adjunct, or alternative, to traditional depression treatments; exercise can even
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exercise seem particularly helpful in alleviating depres- can improve eating disorders. The positive effects exsive symptoms in those suffering from bipolar disorder ercise can have on self-esteem and depression can also
(Alsuwaidan, Kucyi, Law, & McIntyre, 2009).
reduce the risk of (and help treat) eating disorders (Cook
et al., 2011).
Schizophrenia. Research shows exercise improves
mental clarity and helps those suffering from schizoPersonality disorders. For those who learn to manphrenia feel less overwhelmed by their symptoms. Ex- age and stick with an exercise routine, exercise is asercise can alleviate depression and anxiety symptoms in sociated with improved insight, judgment, and mental
those with schizophrenia and also works to calm symp- clarity, all of which alleviate the more intense symptoms
toms like auditory hallucinations (Faulkner & Biddle, of personality disorders. Exercise can also treat under1999; Gorczynski & Faulkner, 2010). Exercise has also lying conditions such as anxiety or depression that can
been shown to improve physical health and wellbeing in worsen personality disorders. Finally, exercise has the
schizophrenic individuals (Bernard & Ninot, 2012).
potential to positively impact and even improve personality traitsfor example, sociability, internal motiDrug, alcohol, and process addictions. Exercise is a vation, assertiveness, neuroticism, placidity, emotional
valuable addition to addiction treatment programs for stability, and self-confidence (University of Minnesota
many reasons (Faulkner & Biddle, 1999). First, it has Duluth, n.d.).
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Cognitive decline, Alzheimers, and dementia. Exercise earlier in life has been shown to prevent cognitive
decline later in life, improving mental clarity and functioning and keeping the body and mind healthier and
more vibrant (Larson et al., 2006). Aerobic exercise has
also been shown to increase oxygen flow to the brain
and thereby decrease brain cell loss in the elderly. Additional benefits may be gained from engaging in physical
activities that also involve focus, planning, or thinking
(Alzheimers Association, 2016).
Grief. Endorphins help with the depression and sadness of grief: getting outside in the sunlight and seeing
people remind us of the good in the world around us.
Exercise also increases self-confidence, to help us feel
more in control of life again (Moving Through Grief,
2012).
The list is seemingly endless: exercise is powerful in
the prevention and treatment of a multitude of mental
illnesses. This is great news for those who do not seem
to respond to traditional treatments; it is also great news
for those who do respond since exercise complements,
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and in many cases improves, the efficacy of these treatments (Leith, 2009), making exercise an outstanding alternative or addition to traditional treatment methods
in either case.
Exercise also overcomes many of the barriers to traditional mental health treatments, for example:
the stigma of traditional treatments: exercise has
no negative stigma;
the side effects of medications: exercise has only
positive side effects when done correctly, under a
doctors care; and
the cost involved in mental illness treatment:
other than perhaps a pair of good shoes, exercise
can be completely free.
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our expectations of what exercise is, we find we can exercise by gardening, doing housework, playing with our
kids, or dancing, and a host of other ways. Exercise can
be redefined and reimagined. As long as it gets us moving, exercise can be fun, which can boost our motivation
and help us persist.
It is also helpful for clients to understand their intrinsic and extrinsic motivators for exercise. Extrinsic motivatorsor doing something for an external reward,
such as being able to eat more, gaining the approval
of friends or a loved one, or exercising in a class to earn
high marksare helpful for getting us started. However,
intrinsic motivatorsexercising because it makes us feel
healthy and strong or because we want to live a long life
and model mental health and wellness for our children
is linked with longer term dedication. Studies show we
are most likely to start and keep exercising when we are
motivated by both intrinsic and extrinsic factors, and we
can aid clients in uncovering and building these motivators to increase adherence to overall exercise for mental
health (Ryan & Deci, 2000).
2. Help clients identify unhealthy beliefs about exercise
and change them. This includes family beliefs as well as
personal beliefs. Some of us may have been raised in a
family that believed exercise was pointless or, on the flip
side, in a family where we were forced to exercise intensely. These experiences shape how we view exercise
and activity today, and it is important to identify, challenge, and alter those thoughts and beliefs that stand in
our way.
Cognitive behavioral therapy (CBT) is a great tool for
teaching clients to hear, challenge, and alter unhealthy
and untruthful thoughts. First, help them listen for and
then write down automatic thoughts. Hearing and writing down thoughts, such as: I cant do this . . . Its too
hard or I feel panicky every time I exercise can help
identify what is really going on. Perhaps they need a dif-
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