If you’ve been looking long and hard for an exercise program to boost your mood, a new study offers good news: you don’t have to exercise long and/or hard to notice the benefits of physical activity. In fact, as little as 20 minutes of any physical activity per week is enough to boost mental health.
Although regular physical activity is thought to be associated with better mental health, there is a lack of consensus regarding the optimal amount and type of activity to achieve these benefits, say researchers at University College in London who reported their findings in the British Journal of Sports Medicine.
The researchers examined the association between mental health and physical activity behaviors among a representative sample of 19,842 men and women from the Scottish Health Surveys. They identified psychological distress, as gauged by responses to a questionnaire, in 3,200 of the participants. Any form of physical activity – including housework, gardening, walking and sports – was associated with lower levels of distress.
While the study offers good news for those who are minimally active, it also offers an incentive for them to exercise more. The results show that while a minimum of 20 minutes improved mental health, a high level of activity decreased the chance of psychological distress even more.
I truly understand your feeling of helplessness. I've only been diagnosed with RA recently, so my journey is nothing compared to yours. The one thing I can suggest has to do with your concern about your weight. In 2007 I weighed 218 lbs; today I'm down to 170 (I had been at 155, but had some issues and regained some weight). I learned to change my eating patterns mainly by portion control. I invested in a food scale and followed the portion sizes on labels -- we usually dish out larger portions if we're not careful. I also switched to whole grains, which helps with slow and steady weight loss. Losing weight doesn't have to be expensive and if you can get the rest of your family to eat more healthily, everyone will be better off. The one thing I continue to do well -- like you I have issues with strength and energy -- is to eat as well as I can. Good luck.
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