Integrate exercise into a daily routine for mental and physical benefits

A lake with a sandy shore and grassy area in the foreground, trees and a small structure nearby, snow-capped mountains and a blue sky with clouds in the background.
A woman runs with her dog on the Lake Estes Trail on a spring morning in Estes Park, Colorado. (Credit: Dawn Wilson/Estes Park Health)

Stress can create the ability to be resilient, but left unchecked, it can physically impact our bodies, reduce quality of life and even shorten our lives.

One proven method for reducing stress, thus leading to improved mental health, and creating physical benefits is to incorporate exercise into a daily routine.

Not only does exercise create almost immediate positive effects on mental health and energy, the improvements in body image and reduced sluggishness over time can lead to better self-esteem and improved mood.

The Stress in America study, as reported by the American Psychological Association, found that respondents felt positive benefits from exercise, such as feeling good about themselves, being in a good mood and feeling less stressed.

The study also discovered, however, that one-third of adults (37%) reported exercising less than once a week or not at all and only 17% of adults reported exercising daily.

Developing a daily exercise routine can be as simple as taking a 20-minute walk at lunch or walking the dog before work rather than letting them run around the backyard. These short walks can improve mood, increase energy and boost vitality during an otherwise tiring day.

A daily exercise routine, along with a healthy diet (read A healthy diet goes a long way for physical and mental vigor for more tips on healthy eating), can also lead to weight loss, which can also boost mood, improve self-esteem, reduce fatigue and increase mental health.

As energy levels rise and weight declines, mental clarity may also improve and people may experience better sleep at night, which can also lead to improved mental acuity.

In addition, exercise has been associated with a reduction in cognitive decline in adults over age 50.

The Centers for Disease Control and Prevention recommends that most adults obtain at least 150 minutes of moderate-intensity exercise throughout the week, such as 30 minutes a day for five days. They also recommend muscle-strengthening exercise two days a week.

Here are a couple of quick tips for helping you integrate exercise into a daily routine:

  • Lay out clothing for a walk or exercise before going to bed, leaving sneakers at the front door for easy access.
  • Find a favorite path near home, such as a nearby park or neighborhood route, to reduce the time and effort required to access an exercise location.
  • Reach out to a friend, co-worker or relative with similar exercise likes and goals to schedule a specific time every day to exercise together, keeping each other motivated to stick to a routine.
  • If you live close to work, walk or bike instead of driving. For those that must commute, consider parking farther away from the building to get a walk in between the car and office.
  • Find the best time of day for you to exercise. Although the mornings may be cooler and can help you start the day off with more energy, walking in the dark may be dangerous at some times of year or work schedules may not allow morning walks.
  • Find exercises that you enjoy. If you prefer to be outdoors, consider something like hiking, walking or bike riding. If the thought of being in the sunshine, fighting the wind and swatting bugs make you cringe, then consider taking up swimming or signing up for a class at the recreation center.
  • Don’t overpromise yourself with what you can accomplish. Be realistic and set attainable goals. Achieving a goal feels better than constantly missing the mark.
Modern two-story building with "Recreation Center" sign, large windows, and minimal landscaping, under a clear blue sky with scattered clouds.

The Estes Valley Community Center is Estes Park’s local recreation center with exercise classes, weight training equipment, indoor track and more. (Credit: Dawn Wilson/Estes Park Health)

Estes Park Health will continue to explore the topic of mental health throughout May, providing background information about the impacts of mental health and helpful tips to reduce stress and anxiety.

If you are experiencing any signs of a mental health condition, call 911 in an emergency, call the Larimer County mental health hotline at 844-493-TALK (8255) or schedule an appointment with your primary care provider to start a dialogue. Remember, you are not alone. Speak up, raise a voice and help change the conversation about mental health.