Cultivate a healthy lifestyle through psychotherapy
In the context of psychotherapy and mental health, there is often a tendency to focus on the use of techniques and tools aimed at providing the patient of the valid resources to be relying on the management and resolution of their difficulties.
However, each path must necessarily consider the person before the patientrequires a wide evaluation comprising life areas that appear not always directly related to the pathology shown.
The analysis of the lifestyle, food habits, the sleep-wake rhythm, hobbies and recreational activities, in fact they represent in all respects of the elements that seems necessary to investigate and evaluate in the structuring of a personalized path to measure the patient.
In this sense, cultivate a healthy lifestyle It represents one of the objectives very often inherent within a path of psychotherapy precisely because mental health also passes through the health of one’s body and vice versa.
Inform the person compared to those that can be good habits in the management of sleep, food and, last but not least, of the own physical activity It can constitute an important starting point for help to the structuring of a large therapeutic path and which allows to develop functional resources to the promotion of the well -being of the person.
Physical activity as a tool to support well -being
In this article specifically we will focus on an aspect that is gaining increasing attention and that has a crucial role in improving psychological well -being: thephysical activity.
In fact, numerous scientific studies have shown that exercise not only benefits physical health, but also has profound and lasting effects on mental health.
But what is meant by physical activity?
Physical activity refers to any body movement that involves a expenditure of energy. It can be practiced both in structured contexts (such as sport, exercise, workouts) and unstructured (such as walking, climbing stairs, doing household chores).
Is a large concept that includes a variety of activitiesregardless of the specific purpose, intensity, frequency and duration with which it is made.
Some examples of physical activity may be: run, swim, dance, gym, play, bicycle.
It differs from the concept of motor activity which is instead a more specific concept and which refers to all the actions and movements of the body, volunteers or involuntary, which involve fundamental motor skills (such as walking, running, jumping, climbing, etc.) , often related to physical growth and development.
It is therefore mainly focused on learning, development and improvement of motor skills in educational (schools, children’s programs) and therapeutic (rehabilitation and physiotherapy) contexts.
In the same way, a clarification must also be made for the concept of sport which represents a structured physical activity and aimed at rules, objectives and need for specific preparation.
Sport, in fact, compared to the concept of first defined physical activity, is one highly structured shape which stands out for the presence of competition, rules and performance objectives.
The impact of physical activity on the management of anxiety and stress
Exercise is known to be a powerful ally against stress (Betti, 2014).
During physical activity, the body releases endorphins, which are neurotransmitters associated with the feeling of well -being. These “hormones of happiness” not only improve mood, but can also reduce cortisol levels, the hormone mainly associated with the response to stress.
Precisely for this reason in many therapeutic protocols physical activity represents a real strategy for the management of particularly stressful situations for the person.
I quote for example the Tip strategies (temperatures, intensive physical exercise, progressive relaxation) of the dialectical Behaviour Therapy (DBT) of Marsha M. Linean for the borderline personality disorder that include intense physical activity as a regulation strategy in front of the crises that the /The patient may have.
Scientific studies have in fact documented how regular physical activity can reduce symptoms of anxiety and stressincreasing psychological resilience.
Research conducted by Herring E Coll. (2014) has shown that aerobic exercise, such as running or swimming, can significantly reduce anxiety symptoms, even in individuals with generalized anxiety disorders.
Exercise and depression: a complementary aid
The depressive disorder is extremely widespread within the general population with estimates ranging from 10% to 15% (Stopani, 2024). An extremely delicate and frequent clinical condition that needs particular attention.
Also in this case, studies demonstrate the benefits that physical activity can involve in treatment of depression.
In fact, although exercise cannot replace psychotherapeutic or pharmacological treatments in terms of effectiveness, it has been recognized as an effective complementary intervention.
Physical activity can have a positive impact on depressive symptoms.
In a study published on Archives of Internal Medicine by Blumenthal and coll. (1999) It has been shown that aerobic exercise (such as fast walking or cycling) can be equally effective in antidepressants in Reduce the symptoms of depression. Also reporting that in some cases exercise has had more lasting effects than drugs especially if practiced regularly.
The protective effect of the exercise against cognitive decline
Another less discussed but equally important aspect concerns the effects of physical exercise on cognitive decline and on the prevention of neurodegenerative diseases, such as Alzheimer’s.
In fact, it is widely demonstrated how regular physical activity better the blood circulation to the brain, favors neuroplasticity and production of neurotrophin, a protein that promotes the health and growth of brain cells.
Studies such as that conducted by Norton and coll. (2014) have shown that Exercise can reduce the risk of developing dementia and cognitive decline linked to age.
Physical activity not only improves memory and concentration, but also has a positive effect on emotional well -being and mood, contrasting social isolation that often accompanies cognitive disorders.
In the third age, practicing physical or motor activity in a regular basis within groups helps significantly in the cultivation of those social bonds whose absence instead does not contribute to the promotion of the well -being of the person.
The same World Health Organization (WHO) recommended before 2020 to adults and ultra 65 -year -olds to practice at least 150 minutes per week of moderate physical activity or 75 minutes of intense activity or equivalent combinations of the two modes, in sessions of at least 10 minutes to obtain cardio-respiratory benefits.
Today the most recent recommendations do not consider the minimum limit of 10 consecutive minutes and physical movement is considered useful for health even if practiced for short sessions, with the aim of counteracting complete sedentary lifestyle (epicenter, 2023).
Integrate exercise into daily life
It therefore appears clear as within a psychotherapy path is important Encourage patients to integrate physical activity into their daily life.
This does not necessarily mean becoming sports or athletes, but rather helping the person to find a space for himself in which he can take care of his body thanks to a type of exercise that is pleasant for her and that adapts to her lifestyle.
The activity can vary from a daily walk to a yoga lesson or a training session in the gym. Even small quantities of physical activity, as 30 minutes of walking per day, can have a positive impact on mental well -being Especially if you practice regularly.
Furthermore, as previously highlighted, with practice physical activity can become a resource and management tool in all respects, helping patients managing their situations and difficult emotions.
The implementation of a physical activity routine can therefore become a way to positively restructure daily habits and create virtuous circles aimed at Promotion of the psychological well -being of the person Thus going to accompany the care paths with a view to improving the quality of life.
Positive effects that also find greater response if the activity is practiced in company and contact with nature.
Essential bibliography
- Betti, F. (2014). Physical activity and stress management.
- Blumenthal, Ja, Smith, PJ, & Hoffman, BM (1999). Exercise and Depression: A Review of the Evidence. Archives of Internal Medicine, 159(3), 1109-1116.
- Herring, MP, O’Connor, PJ, & Dishman, RK (2014). The Effect of Exercise Training on Anxiety Sympetoms Among Patient: A Systematic Review. Archives of Internal Medicine, 172(1), 27-38.
- Linehan, mm (1993). Cognitive-behavoral treatment of borderline personality disorder. New York: Guilford Press. Trad. It., Cognitive-behavioral treatment of borderline disturbing: the DBT model. Milan, Raffaello Cortina Editore, 2021
- Marsigli, N. (2024, June 14). Borderline personality disorder (BPD).
- Norton, S., Matthews, Fe, Barnes, De, Yaffe, K., & Brayne, C. (2014). Potential for Primary Prevention of Alzheimer’s Disease: an analysis of population-based data. Lancet Neurology, 13(8), 846-849.
- Stopani, E. (2024, March 22). Depression: symptoms, causes and care.
External link of deepening
- Epicenter – physical activity data
