Exercise and Positive Mental Health. Dr Mary Margaret Meade University of Ulster

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1 Exercise and Positive Mental Health Dr Mary Margaret Meade University of Ulster

2 Aims for today... To explore the: Case for exercise Challenges we face To consider: How exercise works The link between mind and body The way forward: How can we make a change?

3 Mental health is a public health issue The statistics speak for themselves

4 Mental health is a public health issue Mental illness is not a trivial issue affecting small proportions of the population. Recent Health survey NI 1in 6 (280,000 people affected) WHO has predicted that depression will create the greatest burden of disease by 2020

5 People with serious mental illness are at an increased risk of physical ill health. Mortality rates are around twice those of the general population They have higher levels of cardiovascular disease, metabolic disease, diabetes, and respiratory illness (Pearsall et al, 2014) What we know

6 Health?..a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.. (WHO, 2005, p.2)

7 How we cope...?

8 There are many other options...

9 To describe one option we have... It s free, Easy to take, Has an immediate effect and you don t need a GP to get some. EXERCISE...! Its name?

10 The many benefits of exercise List is endless..

11 Physical Health Benefits of Exercise and Physical Activity: Reduce the risk of premature death Reduce the risk of developing and/or dying from heart disease Reduce high blood pressure or the risk of developing high blood pressure Reduce high cholesterol or the risk of developing high cholesterol Reduce the risk of developing colon cancer and breast cancer Reduce the risk of developing diabetes Reduce or maintain body weight or body fat Build and maintain healthy muscles, bones, and joints Enhanced work, recreation, and sport performance

12 Effects of exercise on mental Decreases: Depression Anxiety Stress health and well being Enhances: Psych well-being Cognitive function Mood Self esteem Self efficacy Self confidence Sleep Quality Body Image Refs: Psychology of Physical activity (Biddle & Mutrie, 2008) Exercise can seriously improve your mental health: Fact or fiction? (Donaghy, 2007). Chief Medical Officer s Report

13 No doubting the evidence...

14 What the research tells us It is known that even a short burst of 10 minutes brisk walking increases mental alertness, energy and positive mood states (Pasco et al.,2011).

15 What the research tells us there is an approximately 20 30% lower risk for depression and dementia, for adults participating in daily physical activity (Department of Health PA, Health Improvement and Protection,2011).

16 How does exercise and PA impact on mental wellbeing? Endorphins Mastery experiences Distraction/Time out Increased social interaction Improved sleep

17 Despite the many benefits current only 1/3 of the population meet the recommended physical activity guidelines..

18 Health Survey NI (2011/12 35% of respondents were classified as meeting the recommended level of PA, with males (40% more likely to be active than females (31%). survey)

19

20 Recommended PA Guidelines? Anyone know what the recommended guidelines are?

21 Minutes per week? 120 minutes per week 150 minutes per week 180 minutes per week 240 minutes per week

22 Minutes per week? 120 minutes per week 150 minutes per week 180 minutes per week 240 minutes per week

23 Intensity level? Low Moderate Vigorous

24 Intensity level? Low Moderate Vigorous

25 How often? Frequency? 2 days a week 3 days a week 4 days a week 5 Days a week Every day

26 How often? Frequency? 2 days a week 3 days a week 4 days a week 5 Days a week Every day

27 Recommended PA Guidelines? It is recommended that in order to improve and maintain health, adults should undertake 30mins or more of PA of moderate intensity on at least 5 days a week (DOH, 2010)

28 The burden of the worry Terms being used capture this.. the silent enemy sedentary death syndrome (Bauman, 2004)

29 Consequences of Physical Linked to a range of chronic health conditions: Diabetes Cancer Obesity Hypertension Osteoporsis Osteoarthritis Cardiovascular disease (DOH, 2010 ; Warburton et al, 2006) Inactivity

30 Consequences of Physical Inactivity (Psychological Inactivity and sedentary behaviour linked to a range of MH conditions across the lifespan in young children right through to old age (Ahn & Fedewa, 2011; Windle et al, 2010) perspective)

31 The Impact. Leading a Sedentary Lifestyle..? Equivalent to smoking one pack of cigarettes per day. Physical Activity and Health: A Report of the Surgeon General,

32 So, we have experienced change in work conditions.

33 Added to this, society has changed also

34 Is this the future we re facing.?

35 When this is the future we want..!

36 What the experts say With the possible exception of diet we know of no single intervention with greater promise than physical activity to reduce the risk of virtually all chronic diseases simultaneously (Booth et al, 2000)

37 Physical inactivity Abnormal reaction to a normal environment? Normal reaction to an abnormal environment?

38 From X Factor to P Factor The question of whether exercise has a purpose and context has important implications for people s willingness to adhere to it. Factor P..a sense of purpose.. (Morgan, 2001) (Morgan, 2001)

39 I hate the gym but have to go Does exercise really have to be so nonpurposeful? walking or running on a treadmill to nowhere, climbing stairs to nowhere, cycling and rowing to nowhere

40 From going nowhere to going somewhere.. Maybe what we simply need is to rediscover the joy of purposeful activity!

41 From going nowhere to going somewhere.. Purposeful activity? Active living?

42 Make exercise fun..?

43 The psych value of green space has long been appreciated & access to it associated with longevity and decreased risk of mental illness and ill health (Pretty et al, 2007) The Green Gym

44 Fresh air impoverishes the doctor. Proverb

45 An early-morning walk is a blessing for the whole day. Thoreau

46 There are so many ways to become more active Your thoughts.?

47 Sometimes we just need reminding...

48

49 Set your goal. Then put plan in place.. What does a typical day look like for you.? Is there a way you could build PA into your day?

50 What are the things that might prevent you achieving your goal? Barriers How to deal with these?

51 Getting started...and keeping up the habit! A little help from a friend..? Work at your own pace.and working with what you ve got GP exercise prescription schemes The green environment or green gym

52 Alfie...

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