Physical Recovery

Physical recovery involves establishing the physical foundations of mental health through optimizing overall body health and tapping into the mood and cognitive benefits of excercise.

Psychiatric and Medical Benefits of Exercise
Figuring Out What to Do

1. Psychiatric and Medical Benefits of Exercise

Below are direct quotes from Kaplan & Sadock's Comprehensive Textbook of Psychiatry (10th ed.). We have bolded some portions of the text to highlight salient features.

Benefits of Exercise on Depression

Physical exercise increases the levels of brain-derived neurotrophic factor and may enhance neural plasticity and new synapse formation.
Regular exercise is associated with increases in the relative size of the frontotemporal and parietal lobes, which are important centers for learning, memory, and executive functioning.
Brain levels of endorphins, dopamine, norepinephrine, and serotonin are increased following sustained exercise.
Controlled trials confirmed consistent positive effects of regular exercise on depressed mood.
The antidepressant effects of running or fast walking may be equivalent to those of CBT and conventional antidepressants for moderate depressed mood.

Benefits of Exercise on Anxiety and Panic

A period of 20 to 30 minutes of regular daily exercise significantly reduced symptoms of generalized anxiety.
A prospective 10-week study on exercise in individuals diagnosed with panic disorder found that regular walking or jogging (4 miles three times a week) reduced the severity and frequency of panic attacks.

Benefits of Exercise on Aging

Routine physical activity is associated with reduced risk of all categories of dementia.
A systematic review of studies on the relationship between exercise and sleep in the elderly concluded that exercise probably enhanced sleep quality and improved overall quality of life.

Negative Effects of Not Exercising

Infrequent physical activity is a risk factor for developing depressed mood.

2. Figuring Out What to Do

Getting started with an exercise routine can seem daunting, but there are numerous resources and approaches available. Below are some great options to help you figure out how to begin your journey toward physical recovery.

Excercise Basics

Basics of an Exercise RoutineThis Khan Academy video offers a comprehensive introduction to building a solid exercise routine, with practical tips for both beginners and seasoned fitness enthusiasts.
StravaTrack your progress and make exercise more social. Apps like this allow you to share your workouts with friends and join community challenges to stay motivated.

Outdoor Exercise

Outdoor activities offer a great way to stay active while enjoying nature. Whether it's hiking, cycling, or simply walking in a park, there are many options available in Saskatchewan. Explore provincial parks and trails using resources like:

Tourism Saskatchewan Outdoor Activities
SaskParks
Komoot: Cycling and Hiking RoutesFind the best hiking, walking, and cycling routes in your area, searchable by location.

Indoor Exercise

Indoor facilities offer structured environments for physical activity, whether you prefer swimming, fitness classes, or using gym equipment. Below are resources to find leisure facilities in Saskatchewan's major cities, but you can also search for local facilities in your area.

If your city isn’t listed here, check out your local municipal websites or search online using keywords like "leisure facility" or "community gym" along with your city’s name to find resources near you.

Home Workouts

If getting to a gym or outdoor facility isn’t convenient, home workouts are a flexible and affordable alternative. Many online resources provide guided exercises that you can perform in the comfort of your home. However, it’s always a good idea to consult a healthcare provider to ensure that the exercises you choose are safe for you.

There are countless home workout videos and plans available online, so feel free to explore different types of routines that suit your needs and preferences.