By Anna Pecoraro, PsyD, RN — It may seem obvious that physical activity and fitness are important to mental health. However, many busy people lose sight of taking care of their bodies. There are many priorities in life, and if we are not careful, physical activity and fitness — and basic physical self-care — can be overlooked.

Why do physical activity and fitness matter?

According to the U.S. Centers for Disease Control (CDC, 2023), “Regular physical activity is one of the most important things you can do for your health.” Regular exercise gives us significant benefits, such as improvement in mental health (improved thinking/cognition; reduced anxiety; reduced risk of depression and anxiety; better sleep). Of course, physical activity helps us to maintain a healthy weight because we lose weight when we ‘burn’ more calories than we consume. Regular exercise also reduces the risk of Type 2 Diabetes, Metabolic Syndrome, and poor outcomes from infectious diseases (such as COVID-19). It can also reduce the risk of developing various cancers (CDC, 2023). Regular exercise is associated with better mood and improved overall quality of life (Mahindru, Patil, & Agrawal, 2023).

How are physical activity and fitness spiritual?

As Fr. Benedict Groeschel, CFR, was fond of saying, “Faith is a gift.” To those who see with the ‘eyes of faith’, such as Catholics and other Christians, it is apparent that God made us, and that we are embodied. In other words, we are not just ‘souls’ or ‘minds’ floating around the world that we inhabit. In Psalm 139, we read, “You formed my inmost being; you knit me in my mother’s womb. I praise you, because I am wonderfully made.” In 1 Corinthians 6:19-20, we read, “Do you not know that your body is a temple of the holy Spirit within you, whom you have from God, and that you are not your own? For you have been purchased at a price. Therefore, glorify God in your body.”

As students of the human body know, the human body is amazingly complex. We may come to understand this when something ‘goes wrong’ with our own or loved ones’ bodies. With the eyes of faith, we see that our embodiment is a gift. How do we show gratitude for such a precious gift? We say, “thank you.” We are sure to use and take care of the gift.

To take care of our bodies, we should eat the right foods in the right quantities and drink sufficient fluids. Did you know that healthy fluid intake is “about 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) of fluids a day for women?” (Mayo Clinic, 2022). We should go to our primary care physicians for regular check-ups and have appropriate preventative care done (i.e., blood tests, mammograms, colonoscopies, etc.). We should go to bed and get up at reasonable times and get enough sleep. We should also exercise regularly.

How much exercise do I need?

According to the CDC, children and teens (ages 6-17) require one hour or more of moderate to vigorous intensity physical activity daily — including bone and muscle strengthening activities. Adults and older adults (ages 18+), need at 150 minutes per week or more of moderate activity, including two days per week of muscle strengthening activities. Older adults (ages 65+) also need to do activities that improve balance. Some examples of vigorous activities include running, soccer, and basketball. Examples of moderate activity are yard work and brisk walking. Activities to improve balance include things such as standing on one foot. Bone-strengthening activities include jumping rope and weight-bearing exercises, etc. Activities such as roller and ice skating, dance, and martial arts are ‘fun’ ways to work out.

How can I start to exercise?

If you are not physically active or if you have health conditions or concerns, it would be good to see your primary care physician, to ensure that you are capable of exercising without causing harm to your body. Assuming that you have been cleared to exercise, it is good to begin in a group class, such as at a community center, gym, or “Y.” Pilates can give you a good workout; it is specifically designed to work all muscle groups (Persaki et al, 2024). There are also many resources available on the Internet. (Try typing “exercise class” or similar search terms into YouTube). To work, exercise should become a daily habit. Like anything else, it takes effort to form a habit. I recommend having an accountability partner, such as a spouse, friend or relative, who will exercise with you and/or ask you if you have exercised every day. Exercising with a group of people (for example, in a class) can also be helpful because the relationships that you may form with other people in the class could motivate you to keep going.

What if I have body-image concerns?

Many people, especially females, have body-image concerns (Mental Health Foundation, 2023). Once common body concern is body dissatisfaction. Another involves not seeing your body in a realistic way. Yet another involves over-focusing on specific areas of your body to an unhealthy extent. These concerns are often associated with shame, guilt, and negative thoughts about oneself. If your body-image concerns have caused unhealthy eating or fasting patterns or recurrent emotional distress, you may wish to see your primary care physician and also seek counseling or psychotherapy. Getting appropriate treatment, such as discussing these issues with a trained professional can help.

References

Groeschel, Benedict. (2009). Interview at Trinity Retreat House. Larchmont, New York.

Centers for Disease Control (ND). How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Centers for Disease Control (2023). What are the benefits of physical activity?
https://www.cdc.gov/physical-activity-basics/benefits/?CDC_AAref_Val=https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475.
https://doi.org/10.7759/cureus.33475

Mayo Clinic (2022). Water: How much should you drink every day?
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=So%20how%20much%20fluid%20does,fluids%20a%20day%20for%20women

Mental Health Foundation (2023). Body image report — Executive summary.
https://www.mentalhealth.org.uk/explore-mental-health/articles/body-image-report-executive-summary

Persaki, D. G., Nieri, A., Apostolidis, N. G., Konstantinou, E., & Myrianthefs, P. (2024). The effect of Pilates on quality of sleep, aerobic capacity and anaerobic power in premenopausal women. Sleep science, 17(1), e75–e81.
https://doi.org/10.1055/s-0043-1776742

 

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