EXERCISE & MENTAL HEALTH Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity Exercise and ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.
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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call St. Luke’s & East Tennessee Rehab Center for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Anodyne Therapy • Aquamed Dry Hydrotherapy • Aquatic Therapy • ATM (Acute • Back Pain • Carpal Tunnel • Fibromyalgia • Graston • Industrial Rehab • Integrative Dry Needling • Lymphedema • Neck Pain • Nerve Function • Osteoporosis • Pediatric Therapy • Pregnancy • Rheumatoid Arthritis • Shoulder Pain • Wound Care HAS YOUR PA I N COME BACK? Therapeutic Movement) • Hand Therapy • Incontinence 1 2 3
EXERC I SE ESSENT I AL S HELPS STRETCH LEG AND KNEE
Exercises copyright of
KNEE EXTENSION STRETCH
901 E. Morris Blvd Morristown TN 37813 423-586-6866 1526 Bridgewater Lane Kingsport TN 37660 423-276-5431
While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground.
407 Fourth Street Newport, TN 37821 423-248-3240
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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