How Physical Fitness Transformed My Mental Health

Shortly after reaching 2 years of sobriety, the depression that I had handled so well for so long began to rear its ugly head once again. I was taking an antidepressant, I was still going to my meetings and staying sober, and I was meditating each day. I had begun eating a healthy diet without any processed foods and thought I was taking care of myself. I was in therapy at the time, and I let my therapist know exactly how I was feeling. I was terrified that my recurring depression would lead me back to the bottle, which would, in turn, lead me directly back to the needle. I didn’t want to drink or get high, but I knew that if I left my mental health untreated, relapse was inevitable. 

After a long talk about self-care and the consideration of changing medications, my therapist made one simple suggestion to me: start going to the gym.

Depression, The Gym, and Me

The first time I went to the gym, I was as nervous as can be. I sat in the parking lot for nearly 20 minutes trying to build up the courage to walk in. I called a close friend who gave me some encouragement, got out of the car, and went inside. It wasn’t as if I didn’t know how to work out - I was a star basketball player in high school and was in the best shape of my life. I know how to build muscle, lose weight, and act at the gym. However, since getting sober, I had let my physical health go downhill. I was overweight for the first time in my life and terribly self-conscious, so getting back into an exercise routine wasn’t easy. 

First, I stepped on the treadmill to start slow. As I slowly increased the speed and incline, I felt a sense of accomplishment. A smile swept across my face as I felt an overwhelming sense of determination. My weight had taken a serious toll on my self-esteem and I was finally doing something about it - and it felt great. As soon as I left, I can honestly say I was excited to go back. 

How Exercise Impacts Mental Health 

According to the Mayo Clinic, exercise eases symptoms of depression and anxiety. While it is well-known that exercise is critical for preventing and improving a slew of physical health problems, many people overlook how exercise improves mood as well. Regular exercise helps treat mental health and boost your mood by releasing feel-good endorphins that enhance your sense of well-being. In addition, it can take your mind off of worrisome or anxious thoughts, making exercise a great outlet for coping with emotions. 

Furthermore, exercise impacts many areas of life that are affected by low self-esteem, depression, and anxiety, including: 

• Improved sleep
• Heightened sex drive
• Stress relief
• Mood improvements
• Increased energy levels
• Weight loss
• Increased mental alertness

While starting to exercise can be difficult, especially when you throw depression or anxiety into the mix, its okay to start slow. Evidence shows that simply taking a brisk walk 3 days a week is enough to reap the effects of exercise. In addition, three 10-minute walks are just as efficient as one 30-minute walk - so you don’t have to overdo your workout to reap the psychological benefits of exercise. 

Seeing Results

Before I even saw any physical changes, the psychological effects of working out began to shine. I was far more confident - maybe it was because I walked through something fearful or maybe it is because exercise just does that. I’m not a doctor, but the evidence is there, and it was true for me. I stopped thinking so much of what others thought about me and I found that I was more energetic throughout the day. It was suddenly easier to get out of bed, less dreadful to go to work, and I was just happier. 

In addition to the gym, I began going on hikes with my dog. She never gets tired, so it’s a great motivation for me to keep going when my body wants to give up. Exercise has given me a certain mental endurance that I never had before. It has not only empowered me, but it has become an important asset in treating both my mental health and supporting my recovery. Depression typically interferes with sleep, eating, self-image, energy, and concentration. However, working out has changed all of these life aspects for me.