The silly season is well and truly upon us and while going into a break either in the sun (yay Southern hemisphere) or in the snow (I love a winter break in the Northern hemisphere) will be welcome to many of us, the reality is also that the end of the year holidays can be a very stressful and sad time as well. Not everyone has family or friends close by to spend time with, and some of us might struggle with family or grief at this time of the year. So let’s look at what science tells us about approaches to managing (better).
Aerobic exercise, the ‘huff and puff’ type of exercise, has long been shown to be beneficial for (prolonged) low mood (see my earlier post on how this might work). Getting out for a brisk walk might make you feel less down – in addition to being good for your heart, lungs and leg strength. A lesser-known but similar (and even more powerful) effect has been shown for strength training. That is, compared to no training or what is called ‘usual care’ (speak antidepressants and medical advice) or advice only, strength training can be as effective as antidepressants. If you are somebody who has been taking antidepressant or you know of somebody who does, you will know of the side effects of some of these medications. Often people struggle with weight gain and changes in sex drive just to name a few. I would say, one of the best arguments for strength training for mental health is the absence of any side effects – perhaps except for looking more lean and feeling empowered. Woohoo!
So, how does that work? Many people taking up strength training report a boost in their confidence and in the feeling of being alive. In the case of training in a group or in a gym, new social connections can be made which can boost mood. Aside from these, there are studies showing that strength training can reduce inflammation in the brain, which is often found in people affected by mental health concerns. Lifting heavy weights can also increase neuroplasticity leading to growth in areas of the brain that may be less active in depression, for example.
But wait, there are more good news! The above seems to be independent of the amount of resistance training you might be able to fit in and whether there is an actual increase in your strength or muscle size gain.
So, here are a couple of pointers of where to start:
- Start a block of resistance training accompanied by some low level aerobic training, then plan a block of aerobic exercise (rather than mixing up your training).
- Learn some basic lifts and strategies before loading heavy.
- Functional movements such as squats translate best to everyday life – hello lifting your growing child, grandchild or dog!
- Moving through the whole range is best and can increase flexibility (no need for stretching if you don’t like it)
- Once you feel safe in a few basic lifts, don’t do too light – watch for upcoming blog on bone health, ladies!
Don’t be afraid – everybody starts somewhere 🙂
If you are keen to learn more about training for strength over the next months, keep an eye on this spot, follow me or subscribe to the blogpost. Also, feel free to reach out to me via my website to arrange for a free call to see whether you would like to work with me in rehabbing an injury or getting you underway toward a health goal. I look forward to hearing from you.
References (for the extra keen)
Church et al. (2016)
Gordon et al. (2018)
Heissel et al. (2023)
Marinus et al. (2019)
Xie et al. (2021)