How much exercise is needed to improve mental health?

Just how much activity do you need to give your mental health a boost?

It's probably not as much as you think.

You can reap all the physical and mental health benefits of exercise with 30 minutes of moderate exercise five times a week.

Don't have 30 minutes? Two 15-minute, or even three 10-minute, exercise sessions can also work just as well.

Even just a few minutes of physical activity is better than none at all. Start with five or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you'll have, so eventually you'll feel ready for a little more.

The key is to commit to some moderate physical activity - however little - on most days. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.

What is moderate intensity? Exercise that makes you breathe a little heavier than normal, but not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.

Overcoming mental health obstacles to exercise

Taking the first step to exercise is still easier said than done. Here are some common barriers and how you can get past them:

Feeling exhausted. When you're tired or stressed, it feels like working out will just make it worse. But the truth is physical activity is a powerful energizer. If you are really feeling tired, promise yourself a five-minute walk. Chances are, you'll be able to go five more minutes.

Feeling overwhelmed. When you're stressed or depressed, the thought of adding another obligation can seem overwhelming. Just remember physical activity helps us do everything else better. If you begin thinking of physical activity as a priority, you will soon find ways to fit small amounts into a busy schedule.

Feeling bad about yourself. Are you your own worst critic? It's time to try a new way of thinking about your body. No matter your weight, age or fitness level, there are others like you with the same goal of getting fit. Try surrounding yourself with people in your shoes. Find a friend with similar goals and motivate each other along the way.

Focus on activities you enjoy. Walk a dog, window shop, garden, home improvement projects. Be comfortable. Choose a setting you find calm and relaxing.

Reward yourself with a hot bubble bath, a delicious smoothie or an extra episode of your favorite TV show.

Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will make the exercise more enjoyable and help motivate you to stick to a routine. In fact, when you're suffering from a mood disorder such as depression, the companionship can be just as important as the exercise.

Again remember, you don't have to spend hours in a gym or force yourself into long boring workouts to experience the many benefits of exercise. Think about physical activity as a lifestyle rather than just a single task to check off. Look at your daily routine and consider ways to sneak in activity here, there and everywhere.

Make exercise a fun part of your everyday life!

Kay Benward is an exercise specialist and supervisor at the Sam B. Cook Healthplex Fitness Center. She has been with Capital Region Medical Center for 29 years and inspired many people to lead healthy lives through exercise. She continues to teach classes and enjoys training the mature adult for balance, posture and functional strength, as well as educating her clients, staff and community on exercise as medicine.