The importance of exercise

* It is important that before starting any type of exercise routine that you consult with your Dr. first. New exercise routines as well as a change in physical activity levels may affect some medication blood levels. Another thing to take note of is some medications may also make one more prone to heat related illnesses. That is why informing your Dr of this is so important. He/she should be able to give you advice of what level of physical activity is appropriated as well as tips on staying hydrated.*

Exercise is a very important part of getting healthy and staying healthy. The physical benefits of a daily exercise routine range from reducing risks of cardiovascular disease, type 2 diabetes, and metabolic syndrome to improved mental health.

Often times unwanted weight gain is side effect of the medications used in Psychiatry. It might be as little a few extra pounds packed on to the almost stunning amounts of weight gain that is often seen with the use of atypical anti-psychotics. And while exercising does not guarantee that these weight gains won't happen it is still better than staying sedentary.

The first thing to remember is get moving. Yes some medications cause day time drowsiness even when taken before bed. I find that it helps if I keep moving through out the day. Even doing simple house hold chores and sweeping floors, mopping and scrubbing down counters burn calories.

Here is a brief list of chores and approximated calories burned. I have seen various different lists floating around that had different higher calorie burns but figured I would err on the side of caution as list the lower calorie burns just in case the higher numbers were wrong. Another thing to keep in mind is that calories burned is also dependent on the persons current weight, so consult with your Dr. for a better more detailed calories burned for your body type.

• Sweeping floors – 15 minutes = 39 calories
• Doing Dishes – 15 minutes = 22 calories
• Vacuuming – 15 minutes = 43 calories
• Making beds – 15 minutes = 17 calories
• Hand scrubbing floors – 1 hour = 190 calories
• Dusting – 30 minutes = 50 calories

For myself the above daily chores has me burning approximately burning 361 calories. This amount of calorie burn does include other physical activities that are part of my daily routine such as walking up and down stairs, walking to and from my mailbox and walking to and from the bus stop with my kid and my morning exercise program that I engage in.  And while those activities are below the recommended amount of walking per day there is still some minimal calorie burn associated with them.

If you are new to or just getting back into an exercise routine it may help to have a fitness buddy. Two or more people with same goal are more likely to meet that goal when it becomes a group endeavor. This could mean taking a walk or bike ride around the neighborhood with a friend or family member to engaging in sport activities. One thing my Dr always says is that if you have children get them outside and join them is games of tag, kickball, etc. It is not only a great way to get that exercise but also a great way to spend quality family time. In my house hold one of our summer time activities if weather permits is water balloon fights. Besides the actual physical activity of running we also get to blow off some steam by being silly. If you have fur children, play with them. Ifs its a dog take them for a daily walk or play in the yard.

If you decide to add aerobics, martial arts, gym equipment to you exercise regimen please take of your current level of physical activity and plan accordingly. If you have been sedentary then starting off with low impact and shorter durations is better than starting out big. This will allow your body to adjust easier and will help you stick to your plan rather than quitting because you have over done it.

Time of day is also important. If your morning medications make you too tired or dizzy consider fitting in the exercise before you take your medicine or later in the afternoon when the side effects subside. For some people exercise can be stimulating so don't expect to do it later in the evening and then hit the bed right after. Give yourself at least three hours to wind down from your work out before going to sleep.

So how can exercise help with improving mental health? First off it relieves stress, improves mood, and can help one sleep better. For a more in-depth article of the exact nature of the mental health benefits of exercise click here.

If you have a mental illness and are physically able to exercise then you should. The possible benefits of adding 15-30 minutes of moderate exercise into your daily schedule is worth it. It may help you along with diet to combat some of the weight gain associated with medicine. It may help you with stress reduction and even boost your mood. Most importantly it will give you something to do instead of sitting around all day and possible packing the pounds on. As my Dr said besides therapy and medication the next important key to keeping mentally healthy is exercise.