Exercise and mental health: how to stay consistent with training

Exercise supports mental health by helping manage stress, anxiety and symptoms of depression, according to psychologist Douglas Oliveira, guest on the fifth episode of EGRCast, the podcast of EGR GYM in Carpina, Pernambuco (Brazil). For him, exercise works alongside psychotherapy and psychiatric care without replacing them, and consistency comes from starting with an activity you enjoy and gradually raising the challenge.

Watch the full episode on YouTube.

Body and mind work together, and caring for only one of them isn't enough. That was the starting point of the fifth episode of EGRCast, which welcomed psychologist Douglas Oliveira to talk about the role of exercise in mental health, in managing stress and anxiety, and in building healthy habits.

With 12 years in the profession, Douglas has worked in school psychology, clinical practice, teaching and public speaking. He says he chose psychology intuitively: he didn't consider himself a great communicator, but he was a good listener and noticed when the people around him didn't understand each other. Here are the key points from his conversation with host Valdênia Vasconcelos.

Why care for mind and body together?

According to psychologist Douglas Oliveira, the mind is one of several dimensions of health, alongside the body and social relationships. He points out that the World Health Organization treats health as a holistic experience and notes that many people care for dimensions in isolation: they go to therapy but eat poorly, for example. That's why, even in his practice, he usually asks about exercise, diet and relationships. In his view, we are biopsychosocial beings, and it is the integration of these forms of care that makes people healthier.

How does psychology help with eating habits and training?

Douglas explains that our life story shapes our relationship with food. Trauma, restrictions, emotional patterns, anxiety and sadness all affect that relationship, which for human beings also involves pleasure and meaning. When a health condition, such as diabetes or blood pressure problems, forces someone to change their diet without having that habit, difficulties, slip-ups, sadness and giving up are common. Psychology, he says, helps people deal with frustration, plan gradual beginnings and understand that there is no such thing as 100% perfection in this process.

Does exercise help with anxiety and depression?

According to Douglas Oliveira, research suggests that in mild and moderate cases, exercise can help as much as medication and psychotherapy. He uses the image of a three-legged stool made up of psychiatric care, psychotherapy and exercise: good professionals in each field, he says, recommend all three together, with none replacing the others.

Exercise is the little pill you'll never be able to stop taking.

His explanation is that when medication and therapy come to an end, exercise keeps helping the brain produce endorphins and other neurotransmitters linked to pleasure and well-being, maintaining the balance that was achieved.

How do you stay consistent with training and not give up?

For the psychologist, discipline can be developed, but many people didn't build it early in life. He points to a generation very focused on pleasure and quick entertainment, like that of endlessly scrolling social media. Discipline, on the other hand, means doing what needs to be done, even when it isn't enjoyable.

Common obstacles in the first few weeks

Douglas identifies a few common obstacles:

• Starting with the wrong activity: for some people, a more playful or competitive activity, or one connected to nature, may be a better way in;
• Fear of judgment: the belief that everyone at the gym is watching and comparing bodies, when in reality everyone is focused on their own workout;
• Frustration with early discomfort: some level of soreness is part of exercise, and the strategy is to start with something enjoyable and gradually raise the challenge;
• Chasing quick results: the first goal should be simply managing to exercise; results come later.

He notes that some say it takes about 90 days to cement a habit, and he likes to challenge his patients: the first 30 days are about adapting and discomfort; around 60 days, health benefits start to show; and close to 90, aesthetic benefits appear, along with better sleep, higher self-esteem and actually enjoying the new habit.

When should you see a psychologist?

Douglas explains that the signs are often diffuse and show up on three levels: social (difficulty relating to others, maintaining bonds or making friends), physical (skin changes, hair loss, stomach pain, bowel problems, changes in sleep and appetite) and psychological (sadness, anxiety, hopelessness, lack of purpose). He stresses that physical symptoms also need to be investigated by doctors, and tells the story of a patient with dizziness who, after being referred to an ear, nose and throat specialist, discovered an ear injury. The advice is to seek help when there is suffering on one or more of these levels.

For those who want to get started, his final tip is to see a physical education professional and ask for an activity that is enjoyable at first, with challenges added gradually, and also to check for hormonal and nutritional issues that may be causing low motivation. In Douglas's view, a gym that brings together body, mind and social relationships fully fulfills its mission.

For those seeking balance between body and mind, EGR GYM offers the Balance Center program, with yoga and mat Pilates. Another pillar of quality of life is the topic of the episode on nutrition and training with nutritionist Carolina Amorim.

To visit EGR GYM, located at Av. Pres. Getúlio Vargas, 923 (Rua dos Tamarindos), Santa Cruz, Carpina - PE, sign up online or chat with our team on WhatsApp. All other episodes are available on the EGRCast page.