Who doesn’t need a mood-boost?A routine prescription for women with depression and anxiety is exercise. Regular physical activity of any sort can lift sagging spirits.
A glad heart makes a cheerful face, but by sorrow of heart the spirit is crushed. Proverbs 15:13, ESV
Even Exercise-Lite Boosts Your Mood
At the Cooper Aerobics Research Institute, 120 volunteers followed the standard gym recommendations and another 120 volunteers tried exercise-lite. Both groups on average reduced their blood pressure by eight points, lowered total cholesterol, and gained about the same amount of muscle and dropped about the same amount of fat.
What about boosting endorphins while exercising-lite? They got that too.
Pick an exercise you like! For me, walking wins. Early in the day, I grab my sneakers and walk. In the evening, I stretch and do some simple exercises like push-ups. Once you figure out which exercise works best for you, make a plan and do it.
Making a New Mood-Boost Habit
Making a new habit and sticking with it is the most difficult part for most of us because new habits must be formed. Beth, a soft-spoken, 20-something who has mild anxiety, would like to lose five pounds and feel physically better.
Then I told her about the mood-boosting effects of exercise, and she said she’d start for sure. Awareness is the first step, isn’t it?
What’s next? Here are 3 quick tips toward making a new mood-boost habit:
1. Put it on your calendar. You write “dentist visit” on your calendar, don’t you? So why schedule exercise? Be specific. Select a time, days, and place.
2. Be realistic. Be safe.Most people the greatest success in forming a new exercise habit when they build on beginning successes. If you choose walking and are a healthy beginner, start with a daily 10-minute walk at a moderate pace, for instance. The next week add 5 minutes to your daily walk. Add another 5 minutes the following week and so on. Once you reach 30 to 60 minutes of walking daily, you’ve developed an amazing mood-boost habit. (Check with your doctor before beginning an exercise program.)
3. Reward yourself. Each time you complete your exercise, give yourself a small reward. It could be as simple as a smiley face on your calendar to something a bit more extravagant, such as $5 toward a purchase. At the end of the week, grab your stash and go for lunch with a friend, take in a movie, or buy something fun.
Today debuts “A Minute of Hope with Lucy,” my short hope-filled weekend videos.
I’d love to do a video on a topic close to your heart. Leave your idea in Comments. Scroll to the very bottom of this post and you’ll see “Leave a Reply.”
By the way on Tuesday I’m running a wonderful — and thought provoking — blog post by Bob Kellemen on the downside of psychology. You’re going to love it or hate it. On Thursday, I announce the winner of my June giveaway. There’s still time to enter. Bop here to get in on the fun.
I used to “prayer walk” regularly then paused. How come? I had noticed I was spending less time praying through my neighborhood and more time coveting. Sure, I tossed up a few “Keep my kids safe, Lord” and “Help me be patient.”
But instead of praying
I spied
this neighbor’s shiny new car
and that neighbor’s
lush, jungle green grass.
My prayer walk was all wrong. Something had to change.
My prayer revealed a covetous heart
My focus on other people’s stuff revealed my covetous heart. I began to complain, not outwardly but inwardly.
Then I received a challenge from my author-friend Donna Partow, who wrote Becoming the Woman Wants Me to Be.
On day 22, Donna’s online accountability community read the chapter “Walk to Boost Energy.” While everyone knows walking is good for your health, she recommends we use our walks to pray.
Oh, NO! Not THAT!
So I prayed about praying. Then tried again, using a particular strategy: Recite Psalm 23 while walking.
God used Psalm 23 to renew my mind
Before the walks led me to awful places, like in-my-head yelling matches: Me versus me. Not peaceful!
Now I lingered in lush grass and by quiet waters. These word pictures from Psalm 23 soothed my soul and calmed me. It proved the perfect antidote to a stressful day of getting the kids off to school, working at my laptop, doing household chores, making dinner, and negotiating siblings’ squabbles.
My new prayer walk went like this:
“The Lord is my Shepherd, I shall not be in want.”
Okay, God, you know I’m sick of my minivan. It’s 10 years old and banged up. I’d love the silver Audi I just walked by, but you know my needs. And I don’t need an Audi. I’m thankful I have a car that runs.
“He makes me lie down in green pastures.”
Oh, yes, rest! Thank you, Lord, for the reminder that I need rest and that it’s good. It’s not a luxury. I don’t have to run around like a manic squirrel, digging holes to hide my acorns. I can say “No!” (nicely, of course) to the book fair coordinator at the school. I can and should breathe.
Or, later in the psalm: “You prepare a table before me in the presence of my enemies.”
Not everyone is going to like me, Lord. I know that. I will have “enemies” for one reason or another. Maybe my kid teased my neighbor’s kid and now she gives me the cold shoulder. I am thankful that you act as the host and place me at the table with lots of food – and chocolate, of course – while those who hate me cannot touch me. You are my protector.
As my prayer walk ends, I feel a little sad. Praying through this psalm has cheered me. I sensed God’s peace.
Tomorrow? I think I’ll find a longer route.
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Who doesn’t need a mood-boost? A routine prescription for women with depression and anxiety is exercise. Regular physical activity of any sort can lift sagging spirits.
