The Oaks at Ojai
“Walk around the block, and call me in the morning,” the doctor says to a patient. Sound silly? Think again.

The psychological affects of exercise, often overlooked in our fitness conscious society are real. They’re not as measurable as body fat or endurance levels, yet by becoming more active and maintaining a higher fitness level you may be giving your body and your mind extra protection from a variety of mental health concerns.

Statistics indicate that one out of six working-age Americans is suffering from a mental health problem, often anxiety or depression. Look around your office, classroom or social group and if you’re attuned to your colleagues, kids and friends, you might understand the significance of that statement. It’s also been quoted that every woman over the age of 50, at one time in her life, has suffered with depression. Many of us attempt to shrug it off, but it need not be that way.

Even mild bouts of depression should be addressed, especially since it’s so common. Here are some ways to combat that blue and out-of-sorts complaint and to get you to think about the connection with increased activity and mental well being. I’ve heard these called “mental gymnastics” and like the idea a lot.

Get moving: even if you can’t make it to the fitness center, be sure to include physical activity into everyday. I call this “sneaky fitness” and it means taking the stairs, finding a parking spot far away from the office or shopping center, or taking a lunchtime walk rather than hanging out in the employee lounge. Because of her work, a friend drives a lot. Her secret to facing a 4 pm meeting without downing a cup of espresso? “I stretch, march in place and unless there are people staring at me, do 50 to 100 jumping jacks. You’d be surprised at the places I’ve done my workout: the ladies’ room in airports and restaurants, parking garages and of course hotel rooms.” She’s found that by increasing the oxygen and circulation in her body she feels refreshed and has a clearer head.

Walk away from it: a study at the Free University of Berlin (Germany) is being conducted to show the link between depression and activity. In the preliminary results, patients who had suffered from severe depression walked on treadmills for a half hour everyday for 10 days. Six patients showed remarkable improvement (this included five who found drugs did nothing to improve their conditions). The remainder of the group showed varying but helpful improvements. Yes, you may be able to walk away from depression, but you have to start. Do so slowly, say just a walk to the mailbox or the end of the block, and then make your goal at least two miles everyday.

Merry is the mood: in the journal of aging and physical activity, it was noted that men and women in the study who participated in a fitness activity three times a week for at least 45 minutes had consistent improvements in their mood. There were no other real changes in their situations. Now this doesn’t apply to “older” adults, but to all of us who feel a bit crabby at times.

Give a little: “good works”, that is doing something for others, is a great way to boost your mood and get yourself out of yourself. Check with your local Boys & Girls Club, the hospital or hospice for opportunities. You might be surprised that your local law enforcement agency, the courthouse and the public garden are crying out for people just like you.

Build your foundation: meeting people, connecting with others, spending time in any activity gives a chance to get active and away from feelings of depression. In a study of those who experienced the loss of a long-time marriage partner, the people who attended religious services reported less depression than those unable to have spiritual support. Always consult with your medical provider should problems seem too hard to handle or if you or a loved one you care for are involved in a behavior that may in any way be dangerous.

What’s the bottom line? Physical activity can improve your support system and physical and mental health. To be fit for life, you must take the first steps.