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What is Mental Health and Why Does It Matter

by: Lydia Webb

When you hear someone refer to mental health, what they are really referring to is the state of emotional, psychological, or social well-being, affecting how one thinks, feels, and acts (CDC, 2023). While most people think of being healthy as physically fit, most don’t typically think about the state of their mind. When it comes to overall health, mental and physical health are both equally important. For example, depression increases the risk for many physical diseases, typically long lasting conditions like diabetes, heart disease, and stroke (CDC, 2023).

How Common are Mental Illnesses

 

According to the Center for Disease Control and Prevention (2023) :

❖ More than 1 in 5 US adults live with a mental illness

❖ Over 1 in 5 youth (ages 13-18) either currently or at some point during their life have had a debilitating mental illness

❖ About 1 in 25 US adults live with a serious mental illness (schizophrenia, bipolar disorder, or major depression)

The Effects of Physical Activity on Mental Health
Studies have shown there to be positive effects in regards to exercise and mental health. According to Mayo Clinic, regular exercise may help to ease or reduce depression and anxiety by releasing “feel good” endorphins and taking your mind off of the worry. But, how much exercise and or physical activity does one need to feel these effects? While the ACSM recommends up to 150 minutes of moderate intensity and 75 minutes of vigorous intensity physical activities, this is just the recommendation to meet the goals for aerobic capacity. Any amount of exercise is beneficial in regards to building a healthy mind.

 

 

How to Get Active and Stay Active
There are many ways to get started with physical activity, the questions becomes, how does one get started with activity and avoid the cycle of getting started, falling off, and ending back up where they started. Below are a few ways to maintain physical activity after getting started:

❖ Find something that you enjoy: Finding a form of physical activity that you enjoy keeps it from feeling more like something you “should” do. But, this can be avoided if you look forward to physical activity because it is fun for you.

❖ Get support: Having friends and family to support you in your journey will help keep you motivated to stay active.

❖ Set reasonable goals: By setting obtainable goals for yourself will help to keep you focused rather than disappointed.

❖ Think of physical activity as something that is helping you: Thinking of physical activity as something that is benefiting you will make it easier to stay consistent, rather than something you should do just because you are told to.

❖ Prepare for obstacles: Knowing that there will be obstacles at some point in your journey will help you to better prepare for when those occur and minimize discouragement.

References
“Depression and Anxiety: Exercise Eases Symptoms.” Mayo Clinic, Mayo Foundation
for Medical Education and Research, 23 Dec. 2023,
www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.

“About Mental Health.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 25 Apr. 2023, www.cdc.gov/mentalhealth/learn/index.htm.

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Overcoming Barriers to Physical Activity

By. Shaylin Boling

Physical activity is essential for maintaining good health and well-being. However, many individuals face barriers that hinder their ability to engage in regular exercise. These barriers can range from personal obstacles to environmental challenges. There are many different barriers one may face, and in this blog we will go over four common barriers.

Lack of Time is one of the most common barriers to physical activity. Many people lead busy lives with work, school, family responsibilities, and other commitments that leave little room for exercise. However, finding time for physical activity is possible with proper planning and prioritization.

  • Schedule exercise sessions: Treat exercise like any other appointment and schedule it into your day. Just 30 minutes a day, 5 days a week to reach the physical activity guidelines (How

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Burning Calories: A Look at Cardio vs. Resistance Training

by: Bryson Winterbottom

Cardiovascular training and resistance training are the two primary forms of exercise that contribute to an overall healthy body. Both of these forms of exercise produce different adaptations to help facilitate a strong healthy body. With the percentage of adults in the United States who fall in the category of obese being 41.9% we must understand which form we may reap the most benefits from in regards to calories burned (Stierman et al., 2021). Depending on your preferences, one could be better than the other in regards to helping you reach your body composition goals.

Resistance Training

Resistance training is a form of exercise that is performed against a type of resistance to improve muscular strength, endurance, and size. Engaging in resistance training does not burn nearly as many calories during exercise as cardiovascular training. However, it has been shown that resistance training can improve one’s resting metabolic rate by 7% after several weeks (Westcott, 2012).  In other words, resistance training might not burn as many calories during exercise as cardiovascular training but can lead to a higher metabolism overall causing you to burn more calories throughout the day when at rest.

Cardiovascular training

Cardiovascular training involves activities that get your heart rate up for extended periods such as walking,  jogging, cycling, etc. Cardiovascular training burns significantly more calories during exercise than resistance training. However, in regards to increasing one’s resting metabolic rate (calories burned at rest), it is lower than that of resistance training (MacKenzie-Shalders et al., 2020).

Conclusion

Overall these two forms of exercise are a great way to improve your overall body composition. It is important to understand that this is a general idea and that the total amount of calories burned also heavily depends upon the duration and intensity of exercise for each modality. A fair comparison can only be made if duration and intensity across both forms of exercise are of equivalence. Including both types of exercise in your training is great for overall health but depending on your preferences you may want to place a larger emphasis on the one that you think can help you reach your body composition goals more effectively.

​​References

MacKenzie-Shalders, K., Kelly, J. T., So, D., Coffey, V. G., & Byrne, N. M. (2020). The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. Journal of Sports Sciences, 38(14), 1635–1649. https://doi.org/10.1080/02640414.2020.1754716

Stierman, B., et al. (2021). National Health and Nutrition Examination Survey 2017–March 2020 Prepandemic Data Files Development of Files and Prevalence Estimates for Selected Health Outcomes. (158).

Westcott, W. L. (2012). Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209-216. https://doi.org/10.1249/JSR.0b013e31825dabb8

 

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How Staying Active Can Improve Quality of Life as You Get Older

How Staying Active Can Improve Quality of Life as You Get Older

by: Jayson Kottunjalil

While aging is a natural process, it doesn’t mean that we have to accept a decline in our quality of life. In fact, staying active through regular exercise can be one of the most powerful tools for maintaining physical and mental well-being as we grow older.

Physical Benefits of Exercise

Engaging in regular physical activity offers numerous benefits. It helps maintain muscle strength and flexibility, which are essential for performing everyday tasks. Exercise also supports bone health, reducing the risk of osteoporosis and fractures. Cardiovascular activities like walking, swimming, or cycling can improve heart health, lower blood pressure, and reduce the risk of chronic diseases such as diabetes. According to the National Institute on Aging (NIA), regular physical activity can reduce the risk of developing chronic diseases and improve overall health in older adults. (National Institute on Aging, 2020)

Enhancing Mental Well-being

In addition to its physical benefits, exercise plays a crucial role in helping mental health and cognitive function as we age. Studies have shown that consistent physical activity can ease symptoms of depression and anxiety, improve mood, and sharpen cognitive functions like memory and focus. Engaging in group exercise classes or outdoor activities can also provide opportunities for social interaction and reduce feelings of loneliness or isolation. According to a study published in the Journal of Aging and Physical Activity, participating in regular exercise programs among older adults was associated with improvements in mood and overall well-being. (McAuley et al., 2006)

 

Tips for Starting an Exercise Routine

  1. Determine your motivation to start exercising and understand your reasons for doing so.
  • Identify personal health goals such as disease risk reduction, improved heart health, weight loss, better sleep, or maintaining physical abilities.
  • Consider factors like enjoying outdoor activities, or continuing sports interests.
  • Clarify your “why” to stay committed and motivated during challenging times.
  1. Set achievable fitness goals that are measurable and realistic.
  • Start with

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FUNCTIONAL TRAINING

by: Morgan Dickey

WHAT IS FUNCTIONAL TRAINING?

Many individuals get fearful about exercising due to injury, feeling awkward, or perceiving that the exercises they are doing are pointless. Functional training is a way to incorporate exercising in the gym to correlate back to activities of daily living. Each body is meant to push, pull, rotate, squat, lunge, and bend. Whether you do these movements everyday, or you never do them, it is important to work out intentionally and consistently.

THREE BENEFITS OF FUNCTIONAL TRAINING:

  1. IT HELPS WITH EVERYDAY ACTIVITIES

Functional training directly correlates back to our everyday activities. For example, a n individual does a squat every time they get in and out of a chair and training for that can make those movements easier and reduce risk of injury.

   2. REDUCES THE RISK OF INJURY

When there is a heavy amazon box on the front porch, many people will lift it without bracing themselves and may hurt their back. If you notice the two photos, the same movement between a deadlift and carrying a heavy box. Functional training is ensuring you know to have a straight back, chest upright, and knees bent to reduce the risk of injury.

   3. IMPROVEMENTS IN BALANCE, MOBILITY, PROPRIOCEPTION AND CORE STABILITY

            Current research is showing that functional training shows improved function of the kinetic chain, improving balance, mobility, proprioception and core stability. (Beckham, 2010)

WHAT DOES A FUNCTIONAL TRAINING WORKOUT LOOK LIKE?

For most beginners, 12 repetitions and 1-2 sets is sufficient for a functional training workout. (Mahaffey, n.d.) Some ideas for workouts include:

●       Squats ●       Lunges ●       Push-ups ●       Deadlifts

All of these can be used with household items like books, canned goods, or plastic water bottles. Functional training has to be functional for YOU! So even if that looks like bicep curls with canned corn, you’re moving and strengthening your muscles!

References: 

Beckham, Susan G. Ph.D., FACSM, RCEP, CSCS; Harper, Michael M.Ed.. FUNCTIONAL TRAINING: Fad or Here to Stay?. ACSM’s Health & Fitness Journal 14(6):p 24-30, November 2010. | DOI: 10.1249/FIT.0b013e3181f8b3b7

Mahaffey, K. (n.d.). Functional training: Compound workouts for fitness. NASM. https://blog.nasm.org/functional-training-compound-workouts

Basics of strength and Conditioning Manual. (n.d.). https://www.nsca.com/contentassets/116c55d64e1343d2b264e05aaf158a91/basics_of_strength_and_conditioning_manual.pdf

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The Impact of Exercise on Mental Health: Unveiling the Connection

by: Ondrej Blaha

In today’s fast-paced world, maintaining good mental health is paramount. Among the various strategies available, exercise stands out as a powerful tool. Research continues to shed light on the profound impact exercise has on mental well-being, revealing notable differences between individuals who exercise regularly and those who do not.

Understanding the Exercise-Mental Health Link

Numerous studies have investigated the relationship between exercise and mental health, consistently showing a positive correlation. Anderson and Shivakumar (2013) highlight that exercise triggers the release of endorphins, the body’s natural mood elevators, leading to feelings of euphoria commonly known as the “runner’s high.” Additionally, regular exercise improves sleep patterns, cognitive function, and self-esteem, while reducing symptoms of anxiety, depression, and stress.

Contrasting Mental Landscapes: Exercise vs. Sedentary Lifestyles

Comparing the mental health of individuals who prioritize exercise with those leading sedentary lifestyles reveals significant differences. Those who exercise regularly exhibit greater resilience against mental health disorders and enjoy a more positive outlook on life (Rosenbaum et al., 2014). Conversely, sedentary individuals face a higher risk of developing mental health issues due to increased stress, anxiety, and depression.

In conclusion, exercise plays a crucial role in promoting mental health and well-being. Whether through cardiovascular activities, strength training, or mindful practices like yoga, incorporating regular exercise into one’s lifestyle can foster resilience, alleviate stress, and enhance overall quality of life. Embracing physical activity not only nurtures a healthy body but also cultivates a resilient and balanced mind.

References:

Anderson, E., & Shivakumar, G. (2013). Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry, 4, 27. https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2013.00027/full

Rosenbaum, S., Tiedemann, A., Sherrington, C., Curtis, J., & Ward, P. B. (2014). Physical activity interventions for people with mental illness: a systematic review and meta-analysis. Journal of Clinical Psychiatry, 75(9), 964-974. https://www.psychiatrist.com/jcp/physical-activity-interventions-mental-illness-systematic/

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Feature Story: Celebrating Women – A Shared Journey of Support and Empowerment

Erika Cerda, associate vice president for Human Resources

My only daughter was born in 2022 on International Women’s Day, a global celebration of the social, economic, cultural and political achievements of women. She entered this world as a remarkable force and continues to enjoy life at her own pace and style. Watching her forge her own path, just like countless other women, reminds me of the diverse . . .  read more