What is a Routine?

A routine is “a mode of behavior acquired through repeated experiences, readily reproduced in similar situations, and a way of feeling and thinking that prepares for those actions”. In other words, it’s the capability to work on a particular action persistently without strain.

Why Are We Resistant to Routine Changes?

If we’ve never played soccer before, there are many obstacles to overcome before it becomes a part of our routine. We need to first learn the skills, prepare equipment, and find an appropriate playfield. It’s difficult to make a habit of something that requires a certain set of conditions like this.

There are several other factors that make daily routines and habits difficult to stick to.

• Lack of enjoyment
• Having trouble concentrating and getting distracted
• Lack of motivation to continue because there’s no goal or end in sight
• Feeling as if there’s little return for the time and effort you put in

Once any of the above points are felt, most people struggle to continue with their new routine, resulting in failure.

Mental Health Benefits of A Routine Walk

Walking is a great way to get started without the need for equipment or space. It’s an activity that anyone can get into, at any time. The following are the benefits of making daily walks a part of your life.

1. A Change of Pace

Daily walks can serve as a change of pace in your day. According to one study, members of all ages and genders recognize exercise as being fun, helpful in relieving mental stress, and increasing concentration. Try to enjoy the scenery of the walk and avoid looking at your phone during walks. It could lead to new discoveries in your own neighborhood and bring mental clarity to some thoughts.

2. Making Friends

A walk can be a great opportunity to create connections with others. Once daily walks become a habit, you might find people who appear around your route at a similar time. You may end up forming friendships and more acquaintances by saying “hi” along the way. This will raise our spirits and sense of community, creating a positive effect on our mental health.

3. Getting in Shape

Routine walks create confidence. Walking is a form of exercise; inevitably, regular walks will help us get in better shape. As society becomes more convenient giving us fewer excuses to leave the house, it’s much easier to gain weight. This can lead to stress and a decrease in self-confidence. Regular walks can help burn calories, form healthier muscles, and boost self-confidence, all aiding to better health.

How to Make Walking a Habit

Even after we understand the positive benefits, it’s still a challenge to create healthy habits. This is especially true for people who do not already exercise on a regular basis. Here are some tips on how to make walking a habit.

1. Never Push Too Hard

Try to find a “purpose”, but don’t set too many strict “goals.” To form any routine habit, it is important to hold a purpose. The purpose will determine the walking course, speed, and method of walking. A person who wants to experience joy through new discoveries within their neighborhood and interacting with people would have a different kind of walk from someone who wants to get in shape and work on self-confidence.

Be mindful not to set goals that are too specific. For example, committing to goals like setting how many “hours/miles every day” can actually be counterproductive. High goals set from the beginning can lead to high pressure, stress, and failure to form a habit. Start small in setting specific goals. For instance, a goal like, “I will enjoy my walk every day,” is a great simple place to start.

2. Have a Walking Buddy

The best way to make walking a habit is to work on it with a friend. One of the appeals of walking is that we can start on our own right away. However, for some people, walking alone is not enjoyable enough to form a habit.

Try forming a group of friends to walk with or find a walking buddy. When we have someone walk together with us, it becomes a more social habit that’s easier to adapt without a struggle. Additionally, communicating with others while exercising brightens our mood and will excite us towards the next walking session!

Regular Walks for a Healthy Mind

If you are in a mental rut, regular walks are excellent in turning your mental health around. Adaptation of the habit may not be immediate and challenging if we don’t exercise regularly. The key is to have a solid purpose and to work with buddies to make it an enjoyable habit.

Go for a walk today and see if you can make it part of a self-care routine!

Looking to improve your mental health? Try the SELF MIND app for a FREE trial!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Izumi, T. (2001). Application of Behavior Analysis to Lifestyle Improvement: A Study on Habit Formation of Walking Exercise. The Bulletin of the Graduate School of Social and Cultural Studies Nihon University (2), 212-221.

Miyamoto, M. (2016). Mental Health and Life Habits: Lifestyle-Related Diseases as a Mental Dysfunction. Journal of the Japan Academy for Health Behavioral Science, 31(1), 13-21.

Ohara, S., & Matsushita, T. (2015). Research on Habituation and Continuation of Exercise and Sports. Bulletin of Aichi Institute of Technology (50), 58-70.

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Stress: The Enemy of Weight Loss

We secrete a hormone called “Cortisol” when we feel stressed. The higher cortisol levels there are, the more visceral fat we store in our bodies. Higher cortisol also decreases the amount of growth hormone in our bodies, makes it hard to build muscles, lowers the metabolism, which overall creates difficulty to lose weight.

At the same time, stress makes us want to indulge in bad habits such as overeating, smoking, binge drinking, and staying up late. Stress is a big factor in whether or not we can succeed in achieving our weight loss goals.

Effective Stress-Relief Activities

The following activities are known to help with stress:

• Spend time to relax
• Laugh from your heart
• Get quality sleep
• Concentrate on an activity
• Get adequate exercise

When we carry stress our hearts are being weighed down. Every person has a different level of stress resilience and there’s no one answer in how to resolve it. What’s most important is that we have ways to keep our distance from our stress source.

Dancing is gaining attention as it checks off many of the points above.

The Benefits of Dance for Weight Loss

There are many types of dancing from competitive dancing to casual fun dances for weight loss. The dances we will mention here are anything short enough to practice within 5-10 minutes.

The following are the benefits we gain from dancing:

A Stress Reliever

According to studies of dance movement therapy, participating in expressive and communicative body movements with others creates a sense of safety and stress relief. By letting go of stress, our mental capacity becomes better prepped for taking on the challenges of a weight loss journey.

A Fun and Painless Way to Exercise

There is a unit called “MET” that measures exercise intensity based on our oxygen consumption. Our inactive resting state is measured at 1 MET and we can measure our activity intensity by MET units to figure out a metabolic rate.

For example, jogging is 7 METs, tennis is 6 METs. Every activity has a MET measurement. The higher the MET is, the more calories are burned in the same amount of time spent on it.

Dancing, which can be categorized as aerobic exercise, is about 8 METs. This is a higher MET than jogging. If the usual exercise of weight lifting and running seems stressful, dancing could be a great way to exercise in a fun and painless way.

Infinite Variations to Try

When we’re trying to lose weight, oftentimes our diet and exercise can become repetitive and mundane. That alone can be a cause of stress. However, dancing is a great way to switch up your mood!

To dance, we need music, and this can easily bring our mood to a high. What makes dancing unique is its variety in the types of dance movements. From hip-hop, ballet, jazz, salsa, ballroom, dubstep, or just freely dancing however you feel, dance has so many means of expression. This also why Zumba has gained popularity as an exercise.

If repeating the same kind of dance bores you to the point of stress, there’s no need to continue. You can always try different styles of movements to keep things interesting.

Dance for Stress Relief and Weight Loss

Weight loss exercises are only effective when we continue them, but it can also become painful and stressful to do the same movements every day. Stress is the enemy in achieving weight loss goals.

Therefore, dancing is an excellent way to relieve stress, get exercise, and refresh our mood. We hope you find a fun dance to incorporate as part of your exercise routine so that you can combat stress while trying to lose weight.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：
Clements, A. (2020, August 12). How Laughter Can Relieve Stress + Ideas to Laugh it Off. University of St. Augustine for Health Sciences. https://www.usa.edu/blog/how-laughter-can-relieve-stress/

Jeong, Y. J., Hong, S. C., Lee, M. S., Park, M. C., Kim, Y. K., & Suh, C. M. (2005). Dance Movement Therapy Improves Emotinal Responses and Modulates Neurohormones in Adolescents with Mild Depression. International Journal of Neuroscience, 115(12), 1711–1720. https://doi.org/10.1080/00207450590958574

Koch, S. C., Riege, R. F. F., Tisborn, K., Biondo, J., Martin, L., & Beelmann, A. (2019). Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes. A Meta-Analysis Update. Frontiers in Psychology, 10, NA. https://doi.org/10.3389/fpsyg.2019.01806

Miyachi, M. (2019). Physical activity, METs, and energy expenditure. Nippon Shokuhin Kagaku Kogaku Kaishi, 66(2), 57. https://doi.org/10.3136/nskkk.66.57

Physical Activity Guidelines Resources. (2020). American College of Sports Medicine. https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines

Tamashiro, K. L. K. (2011). Metabolic syndrome: links to social stress and socioeconomic status. Annals of the New York Academy of Sciences, 1231(1), 46–55. https://doi.org/10.1111/j.1749-6632.2011.06134.x

Tsujimoto, H., Yamada, K., & Morioka, I. (2013). Experience of Weight Loss and Its Related Factors of Thin Females Who Still Wished to Lose Weight among Junior High School Students. Nippon Eiseigaku Zasshi (Japanese Journal of Hygiene), 68(3), 197–206. https://doi.org/10.1265/jjh.68.197

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Pandemic Depression Symptoms During COVID-19

Throughout the pandemic, there have been numerous reports on varying symptoms:

・Poor sleep
・Poor appetite
・Prolonged low moods
・Difficulties going to work or school
・Lack of motivation in work, studies, or housework
・Diminished focus leading to increased mistakes
・Diminished enjoyment in previously fun activities
・Increased consumption of alcohol or tobacco products

There are many other symptoms, but in general, the more of these symptoms that apply, the higher the risk of developing depression.

Excessive worry and overcautiousness can also cause additional stress. In a study across the elderly population in Japan, one woman reported that she wakes up many times throughout the night to make sure her sense of smell is still functional. She lost her job due to the spread of COVID-19, and when she finally found a new job, she was nervous about whether or not she was infected before her first day of work.

Many of us have become more sensitive to the little things, more easily irritated, and more short-tempered. This pandemic has changed our lives so drastically. The challenges in adapting to these new circumstances could manifest into increased sensitivities to what we were okay with previously. This is why we could be much more susceptible to depression than usual.

3 Ways to Prevent Pandemic Depression

Regular stress relief becomes essential to avoid pitfalls into depression. Below are three useful techniques for relieving stress.

1. Write Down Anxieties

Write down all fears and worries that come to mind on a piece of paper. Then, divide them into two groups of “resolvable” and “unresolvable.”
The COVID-19 pandemic is something that no one could have predicted. Sometimes there are limitations to what we can resolve under these unforeseen circumstances beyond our control. Make the decision to let go of what cannot be fixed and focus on what’s possible. Organizing these thoughts will help calm the mind because it visually clarifies our fears. Once we’re clear on our next steps towards bettering a situation, our follow up action will help combat these depressive states.

An easy stress relief method similar to this is the “negativity trash can” technique. It’s as simple as writing down the negativity we feel and physically throwing it away. It can be practiced simultaneously, so give it a try as well!

2. Journaling to Create Healthy Routine Habits

Keeping a daily journal is known to improve mental health. Journaling helps reconsider the way we live our lives and assists in stabilizing healthier routine habits. This can serve as a deterrent to excessive drinking, mild addictions, and binge eating.

A color-coded format for journaling is encouraged. For example, we can categorize by color:

• Black ink for work-related
• Blue ink for family relationships
• Yellow ink for personal matters
• Red ink for health-related

This way, it’s easier to reflect and reevaluate the activities we go through and develop alternative ways to make improvements.

3. Exercise

The spread of COVID-19 has made it challenging to communicate in person. As a result, many of us have fewer opportunities for physical activity.

Here’s an interesting study result. A large cohort study in the United Kingdom in 2020 found that people who walked slower had about a 66% higher risk of contracting COVID-19 than those who walked faster. It’s still unclear what the causal relationship is between walking speed and the risk of infection. Yet, studies have shown that walking speed is closely related to aerobic capacity. People with high aerobic capacity are reported to have higher respiratory, circulatory, and immune function, which suggests that people with slower walking speed may be more susceptible to infection due to lower levels of these functions,

Physical exercise is known to help with depression and improve our mental state. A lack of exercise can lead to various adverse effects, such as hormone imbalance and sleep disturbances. As we spend more time indoors, we need to find creative solutions to keep ourselves physically active while maintaining social distance regulations.

Surviving Pandemic Depression with an AI Counseling App

Unlike physical discomforts, mental discomforts are much more difficult to recognize. If discomforts persist and you still feel “off,” don’t be afraid to ask for help. The special circumstances and restrictions under COVID-19 can quickly cultivate a state of isolation and depressive moods. Make sure to communicate with family and friends by phone, email, and social media. Don’t be afraid to reach out to a specialist if support is necessary. There are plenty of online counseling services and medications available, so don’t hesitate to consult a doctor.

However, some people may feel uncomfortable talking to friends, family, or a counselor. For such people, we recommend an artificial intelligence (AI) counseling app. In the era we live in now, an AI can easily provide personalized counseling and support our daily journey towards bettering our mental health. Since it’s an AI app, there’s no fear of judgment, and we can seek help anytime, anywhere, whenever the need arises. SELFMIND is a fantastic AI counseling app if you’re facing mental struggles and have no one to talk to.

Let’s make sure we care for our mental health as we survive through this pandemic and navigate through the mental pitfalls.

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image: Unsplash
Reference:
Kimura, M., Ojima, T., & Kondou, K. (2020). Implications for Older People’s Lifestyle During the Coronavirus Disease (COVID-19) Pandemic: The Japan Gerontological Evaluation Study (JAGES). Japanese Journal of Health & Research, 41, 3-13.  doi:10.32279/jjhr.20200602

The post Pandemic Depression: COVID-19 and Mental Health appeared first on SELF MIND.

Everybody enjoys dancing. Whether it’s alone in your room or out with friends; rocking out to an upbeat tune, or rolling your hips to an R&B jam. Moving our bodies to the rhythm of music makes us feel energized, liberated, and can be great for stress relief. Moreover, many of us have heard of brain chemicals such as serotonin or dopamine, which are imperative to our happiness. However, did you know that dancing releases serotonin, dopamine, and other happiness hormones?

Not that you need any more of a reason to dance, but there is research to prove that dancing is good for the mind and body. Simply put, science says that dancing is good for you! A special combination of ‘happiness hormones’ react together to improve physical and emotional health.

Get Your DOSE of Happiness Hormones

There have been many studies that show the positive effects of dancing on human health. In particular, there are unique benefits to dancing together with other people as we synchronize our bodies to the sound of music. UC Berkeley's Greater Good Science Center (GGSC) released a report that highlights the effects of four ‘happiness hormones’ in our brains – dopamine, oxytocin, serotonin and endorphin – that make up the shorthand ‘DOSE’. A special combination of these DOSE chemicals are released during dancing, each of which have a unique and positive impact on the health of both mind and body.

Dopamine

Dopamine is released when we enjoy, remember, or anticipate pleasurable moments. It is a hormone that stimulates our motivation, and curiosity to explore. It’s also believed that routinely activating dopamine pathways through daily activities can help people to generally feel more joy and optimism in day-to-day life. In terms of dancing, the act of dancing releases dopamine when we listen to enjoyable, rhythmic music, which is imperative for a good dance party. This means that playing your favorite song and singing at the top of your lungs is scientifically proven to make you happier!

Oxytocin

Oxytocin is released in the brain when we experience interpersonal connections with other people in close proximity. For example, friendly eye contact, amiable touch, or coordination of movement. Increased Oxytocin promotes feelings of trust and human connection, as well as diminish the impact of anxiety. Dancing together with friends in close proximity, mirroring each other’s motions and moving shoulder-to-shoulder, oxytocin is released, strengthening the interpersonal connection and amicable emotion between dance partners.

Serotonin

Serotonin is a chemical that promotes emotional contentment and ease of heart. A healthy and steady level of serotonin will act as a protector against depressive and anxious moods, as well as improve quality of sleep. It is sometimes known as the ‘happy chemical’, for its contributions to positive temperament and general wellbeing. But how exactly does dancing release serotonin? First, exercise stimulates the brain to increase serotonin production. Furthermore, the physically enduring act of dancing will increase the circulation of serotonin around your neural pathways.

Endorphins

The endorphin system, similar to serotonin, is activated during exercise. Endorphins are the secret behind what is described as ‘runner’s high’; the euphoric and exhilirating feeling that washes over us when running long distance. In terms of effects, endorphins act similar to dopamine, in that they represent pleasure in the brain. Endorphins will inhibit any unpleasant feelings, allowing you to feel more positive and optimistic. On top of that, endorphins will limit feelings of fatigue and pain, creating a sense of lively energy. Dancing will release these endorphins, getting you in the zone of feeling tireless and energized!

Dancing Increases Serotonin for Sustainable Happiness

Dancing releases dopamine, oxytocin, serotonin, and endorphins. However, interestingly enough, none of the DOSE chemicals act individually. Instead, they combine and influence one another to create the cycle of happy hormones and positive emotions in the brain. Exercise is typically recommended for the maintenance of a healthy mind and body. The act of dancing in particular, however, releases a healthy combination of happiness hormones that benefit you emotionally, physically, and socially.

Dance Party for One

While the GGSC’s report recommends dancing in social situations as effectual for mental wellbeing, dancing on your own is just as beneficial. Dancing – regardless of whether it is in a social situation or in isolation – will release these ‘happiness’ chemicals, creating positive benefits inluding contributions to improved self-esteem and healthy coping strategies. Sometimes, the thought of exercise can be a drag – but now you know, all you need to do it just turn up your favorite song and jam out!

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Simon-Thomas, E. (2019, September 21). Dancing and Sustainable Happiness Go Hand in Hand. Retrieved June 25, 2020, from https://lgexperiencehappiness.com/resources/dancing-and-sustainable-happiness-go-hand-in-hand/

Kosik, A. (2019, October 11). Here’s why dancing is good for your brain. Retrieved June 25, 2020, from https://www.theladders.com/career-advice/heres-why-dancing-is-good-for-your-brain

Murcia, C. Q., Kreutz, G., Clift, S., & Bongard, S. (2010). Shall we dance? An exploration of the perceived benefits of dancing on well-being. Arts & Health, 2(2), 149-163. doi:10.1080/17533010903488582

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What is A Flow State?

Have you ever heard athletes talk about “being in the zone”? This “zone” is the hyper-concentrated focus state, also known as the “flow state.” This is where a person’s sense of awareness rises while distractive thoughts and sounds disappear from consciousness. Some people describe this moment as people and objects moving slowly, or as if time stops. Many athletes set personal best records and make incredible moves when they are in this unique state.

A flow state is not limited to sports and could be applied to studies, work, and hobbies. The flow maximizes concentration and brings out the best performances. Wouldn’t it be great to harness this power? In fact, anybody can enter a flow state using tactics of mindfulness in sports.

Mindfulness in Sports: How to Enter a Flow State

There are 7 known ways to enter a flow state:

1. Have a dream or goal – increase excitement and positivity
2. Cherish feelings of fondness – enhance concentration through interests
3. Prepare – create an environment for focus and eliminates distractions
4. Imagine – imagine the entire process from preparation to the sense of accomplishment when finished
5. Focus on the NOW – do not think of past failures, future concerns, etc.
6. Believe in yourself – act with confidence even no matter what
7. Decide on a timeframe and push yourself – give yourself many tasks to complete in a short period

Conscious awareness of these points will help induce an easier entrance into a flow state. Applying mindfulness in sports practice will help with this whole entire process. Mindfulness meditation teaches us how to control our consciousness while eliminating negative thoughts. With training, we can successfully inspire ourselves from within to enter flow states.

Athletic Burnout and Mindfulness

Physical or mental burnouts are common among athletes as they push themselves to the limit. Many work hard to achieve goals and continue to perform despite their physical limitations. Some athletes can lose motivation and enthusiasm when results don’t match their efforts and expectations.

In academic terms, people prone to burnout conditions are believed to have “alexithymia” tendencies. These individuals have difficulties in recognizing and discussing emotional and physical sensations when abnormalities are present.

The following characteristics are found in people who are prone to alexithymia:

• ・Easily nervous
• ・Easily anxious
• ・Perfectionist
• ・People-pleaser
• ・Too serious and overly responsible
• ・Overly sensitive
• ・Has not learned any stress-coping mechanisms

If these characteristics sound familiar, you’ll need tools to face your inner thought process objectively. This is another area where mindfulness becomes helpful. A reflection inwards to accept different emotions and objectivity to our thoughts builds excellent strength to deal with our challenges.

Mindfulness and Cardio as an Anti-Depressant

Research shows that mindfulness meditation and aerobic exercise (cardio) work together very well. It increases neurogenesis in the brain and helps improve depression. Until now, psychotropic drugs have been the most common treatment for depression, but mindfulness meditation and aerobic exercise can be practiced for a lifetime without serious side effects.

It’s unlikely for stress to completely disappear from this world. Anyone can develop depression and mental disorders under certain circumstances. As a preventative measure, it’s important to practice good self-care. Mindfulness has many possibilities in maintaining both physical and mental health. Applying mindfulness in sports practice, studies, and hobbies can enhance our fulfillment in all activities and overall life quality.

If you’re looking for other ways to regulate your emotions, check out some of our past blog posts!
Looking to improve your mental health? Try the SELFMIND app FREE for a week!”

References:

Alderman, B. L., Olson, R. L., Brush, C. J., & Shors, T. J. (2016). MAP Training: Combining Meditation and Aerobic Exercise Reduces Depression and Rumination While Enhancing Synchronized Brain Activity. Translational Psychiatry, 6, e726, 1-9. doi: 10.1038/tp.2015.225

Amemiya, R., & Sakairi, Y. (2015). The Role of Athletesʼ Mindfulness in Alexithymia and Burnout. Japanese Journal of Sport Psychology 42(2), 81-92. doi: 10.4146/jjspopsy.2015-1416

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Exercise in the Evening for Better Sleep

A study of 99 patients with depression in the United States showed improvement in their depressive state after they had done an hour of exercise, aerobic or anaerobic, 3 times a week in a duration of 8 weeks. Although transient (one day only) exercise did not have much effect on stress relief, people with regular exercise habits had a lot of deep sleep, so-called non-REM sleep.

How and when we do our exercises matters for good sleep. In general, sleepiness occurs strongly when our body temperature begins to drop. Elevated body temperatures gradually fall for a few hours after exercising, and the amount of melatonin, a hormone that controls the sleep cycle, increases at night. The synergistic effects of physical activity and our biological rhythm makes it easier to sleep when we exercise in the evenings. In other words, exercise later in the day can act as an effective stress-reliever. However, experts do not recommend exercising right before bed, as it can cause physical stress. Excessive exercise is also counterproductive because the sympathetic nerve becomes stimulated and excited. As for the appropriate kind of exercise, experts recommend jogging and fast walking for moderate exercise that is effective for stress relief. Soaking in a lukewarm bath is also adequate.

Sleep Deprivation Leads to Mental Crisis?

There seems to be a very strong relationship between sleep deprivation and depressive symptoms. In Finland, a survey of 40,791 non-depressive individuals found that those who experience insomnia more than five nights a week were more likely to develop depression. Experts generally recommend adults to sleep about 7 hours a day. Shorter or longer sleep tends to result in higher mortality rates over the course of 6 years. Chronic sleep deprivation can interfere with our daily well-being through symptoms of constant fatigue, lack of focus, and increased irritation. It’s very important to encourage healthy sleeping habits and moderate exercise for stress relief.

Fun Exercise Improves Brain Function

According to recent research, excessive stress causes thinning of the hippocampus, a part of the brain which can lead to various mental disorders. On the other hand, animal studies have also shown that spontaneous exercise promotes the growth of hippocampal nerve cells while reducing depression, thereby acting as a stress-reliever. Other studies demonstrate that forced activities do not promote hippocampal nerve cell growth as much as willing activities.

17 people answered a survey after they had exercised for 1 hour, once a week. Most people who found the lesson enjoyable had a higher tendency towards improved mental health. Hip-hop dance classes had a particularly high satisfaction rate. Perhaps the participants enjoyed it because they could do their best within a reasonable range by using the basic steps of hip-hop dancing. In order for physical activity to act as an effective stress-reliever, it’s important to exercise with interest rather than being forced to do it.

Incorporate a Little Exercise Into Your Daily Life

Disability-adjusted life years (DALYs) is the summary measure used by the WHO to indicate the overall burden of diseases. Since 2004, unipolar depressive disorder is now the 3rd burden of diseases globally. It’s even projected to become the leading cause of DALYs by 2030. Anyone can develop depression. Working out potentially improves sleep and creates positive change for both our mental and physical well-being. We can say that exercise is an effective means of self-care and stress relief. (Figure 1)

The development of transportation and the internet has made human life more and more convenient. However, as technology develops, we have fewer opportunities to demonstrate our fundamental motor ability. Therefore, it is vital to actively move our bodies. Try some light stretching if you are busy, or try walking a little bit further if you aren’t good at exercise. Regardless of your skill level or intensity of activity, exercise is one of the best natural stress-relievers. The sum of these small efforts will surely help improve your general health in the long term.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Image：Unsplash
References：

Uchida S., Ganeko M., Shioda K., Takeda N., Umezawa J., Tashiro S., Sato D., Abe T.,(2011).Introduction of Exercise for Depression Prevention in Company Workers Japanese Society of Psychosomatic Medicine, 52, 718-725.

Yoshimoto, Y., Akezaki, Y., Nomura, T., Sato, A. Effects of Therapeutic Exercise Combined with a Behavioral Science Approach for the Treatment of Patients with Mental Disorders.(2009).Japanese Physical Therapy Association, 36(5), 287-294 https://doi.org/10.15063/rigaku.KJ00005654287

Sensui, H., Nagamatsu, T., Ihara, K., Nakagawa, M.(2009).Exercise Therapy for Recovering Psychiatric Patients : A Preliminary Study.Bulletin of the Physical Fitness Research Institute, No.107, 15-22.

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