Exercise with Intention!

Studies have found that exercising with intention is crucial and plays a role in your mood. If you have a physically demanding job, you probably do not pay much attention to your physical activity (PA) because you're in the mindset of getting a job done. Additionally, being consciously aware of your movements is more important than you might think. According to a study done by Utsumi, et al., there is a negative association between walking duration and depressive symptoms in post-disaster settings (2020). So, as walking time increases, depressive symptoms decrease. Furthermore, this study also suggests that walking duration may affect your mood positively (we'll discuss more ways exercise can enhance your mood later on).

Another study that examined the relationship between PA and mental health reinforces this concept that exercising with intention is vital. The authors state, "a number of individual studies have shown that leisure-time PA has a stronger relationship with mental health and mental ill-health, compared with work-related PA, transport PA, and household PA," (White, 2017). It's important to note that leisure-time PA are the activities that aren't essential in your daily life: exercise, recreational walking, sports, etc. Moreover, it's important to remember that all these results come from being consciously aware of your movements and exercising with the intent to maintain a healthy lifestyle.

Exercise as Mood Enhancer

It's well known that increases in screen time is associated with increases in depressive symptoms. A study by Boers, et al. found that "for every increased hour spent using social media, adolescents showed a 0.64-unit increase in depressive symptoms" (2019). The younger kids are when they are exposed to phones, computers, and tablets and spend hours at a time on them, the greater the likelihood they are to experience depressive symptoms as they grow. This is why it's crucial to get kids of all ages to go play outside for at least 30 minutes a day.

Participating in team sports is also an excellent way to get children to exercise! It helps mitigate depressive symptoms, increases fitness, and includes a vast array of social health benefits, while improving their socioemotional development (click Social Health Benefits in the top bar for more information on this topic).

Exercise isn't just beneficial for kids, it's beneficial for people of all ages! Additional studies have found that after completion of an exercise program, people have a more positive outlook of the physical activity, moreover, their mood is enhanced (Waldron, 2009). This isn't just limited to time spent in the gym, but can be applied to sports and other forms of recreation such as hiking and walking. So take a break, stretch your

legs, and exercise! Even a 10 minute

walking break is proven to enhance your mood.

All in all, exercise can decrease depressive symptoms, enhance your mood immediately after exercise and over time, and significantly decrease levels of hopelessness.

Self-Esteem Boost Thanks to Exercise

Initially, exercising boosts self-esteem because you get a feeling of accomplishment after having completed the exercise regime and completing your goal. Over time, your physical competence and satisfaction with your physical appearance will increase as well. A study found that self-esteem levels increase after completing an exercise program compared with before the program (Yigiter, 2014).

Furthermore, walking and yoga have been found to "enhance aspects of subdomain self-perceptions related to body attractiveness" (Elavsky, 2010). The more you exercise and are more physically active, the greater your self-esteem increases because you feel better and thus feel more confident in your overall abilities. And if you feel better, you look better too.

However, long-term increases in your self-esteem and confidence don't just happen

after one exercise regime. Like everything else, it's a process. After a session at the gym, you can and most likely will feel better immediately afterwards, however, those long-lasting and, one could argue, most effective benefits come from regular exercise. Elavsky found that "decreases in self-esteem levels over time may be expected following the cessation of structured exercise programs, especially if physical activity levels are not maintained," (2010). Regular exercise is extremely beneficial for your physical and mental health. It's important to maintain a regular regime to receive those benefits.

Remember, exercise does not have to include spending hundreds of dollars on gym equipment-if you have the money that's fantastic, but if you don't then there's nothing to worry about. There are countless of cost-effective ways to still be physically active: practice yoga, go for a

hike with friends or family, walk 30 minutes a day, practice home exercises, etc.

Find what works best for you.