by DR. ALISON YOUNG-TAN
Mental health has become a growing concern in today’s fast-paced world. In recent years, there has been a reported increase of people suffering from poor mental health in the United States. Recent data shows a similar increase in Florida across age groups; children and adults are equally affected. According to the Florida Behavioral Risk Factor Surveillance System, the percentage of adults reporting poor mental health on 14 or more days per month increased from 9.7% in 2007 to 12.3% in 2020. Among youth, 34.3% of middle and high school students reported feeling persistently sad or hopeless, which increased from 22.4% in 2010.
There are many ways to alleviate the mental pressures life often brings, and one accessible way is by staying physically active. For decades, research has highlighted how physical activity benefits not only the body, but the mind, too. Because the mind and body are connected, movement can ease symptoms of depression and anxiety by improving mood and lowering stress. Exercise helps stimulate the production of endorphins and neurotransmitters like serotonin and dopamine, which are known to improve mood and decrease stress levels.
Physical activity also supports better sleep, sharper cognitive function, and improved self-esteem. These all contribute to stronger mental health. For older adults and retirees, a significant portion of Florida’s population, regular movement can slow cognitive decline and reduce the risk of Alzheimer’s disease. For young people, sports and movement-based activities, especially with others, can help build emotional skills and create a support network.
While the terms “physical activity” and “exercise” are often used interchangeably, they aren’t exactly the same. Physical activity includes everyday movement like household chores or walking the dog. Exercise is more structured like attending a fitness class. Both forms of movement support mental wellness.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
But what does that look like in practice?
Moderate activity includes brisk walking, biking at a casual pace, swimming, or mowing the lawn. You’ll breathe faster but still be able to talk. Vigorous activity includes running, swimming laps, aerobic dancing, or heavy yard work. You’ll sweat quickly and find it hard to speak more than a few words without pausing for breath.
Living in Florida as we do, we’re often blessed with sunshine and good weather year round. The weather often leads many of us to venture outside. We walk, we bicycle or run around after our kids in play. Physical activity doesn’t have to mean gym workouts or running marathons. Even short bouts of movement of 20 to 30 minutes a week can make a difference.
Physical activity can be a powerful tool in creating a more resilient community, one step at a time.
About the author: Dr. Alison Young-Tan, an internal medicine/pediatrics physician, currently serves the community as medical director for the Florida Department of Health in Polk County (DOH-Polk).