Bold Guide: Exercise and Mental Health

Mental well-being plays an important role in overall health and quality of life, especially as we age. Mental health conditions like depression and anxiety impact about 1 in 4 older adults. At Bold, we’re here to talk about mental health to reduce stigma and encourage our members to prioritize this important aspect of life.

What is mental health?

Mental health refers to our psychological and emotional well-being. It encompasses how we think, feel, and behave, as well as our ability to manage stress, relate to others, and make choices. Our mental health is influenced by many factors, including our environment, relationships, diet, and physical activity.

Mental health is often not discussed as we get older. Some mistakenly believe that poor mental health is a natural consequence of aging, while others may hesitate to share their mental health with friends, loved ones, or a provider for fear of appearing weak. This stigma, unfortunately common across all generations, can lead to feelings of shame and reluctance to seek help, often worsening symptoms of conditions like depression and anxiety.

The fact is, mental health is a critical part of overall health. Just like our physical health, we can support and even improve our mental health by seeking care and by practicing healthy habits, like regular physical activity.

The mind-body connection

According to the CDC, physical and mental health are equally important to our overall health. They are also interconnected — a study with over 10,000 older adults found that physical and mental health have both direct and indirect effects on each other. For example, poor mental health can lead to physical health issues like disrupted sleep patterns, weakened immune system, and increased risk of chronic conditions like heart disease and diabetes. The opposite is also true: maintaining good physical health through regular exercise, balanced nutrition, and sufficient sleep can positively impact mental health by reducing stress, improving mood, and improving cognitive function.

How mental health changes with age

As we age, our mental health may change in different ways:

Cognitive decline: As we age, it's normal for some types of memory and thinking skills to decline. For some older adults, this can lead to frustration, anxiety, and depression.
Neurological changes: In the brain, structural and chemical changes as we age can increase our vulnerability to mental health conditions.
Chronic health conditions: Conditions like heart disease, diabetes, and stroke can impact brain health and increase the risk of depression and anxiety.

Other factors that can affect mental health in older adults include:

Major life events
Social isolation
Financial stressors
Stigma surrounding aging and mental health issues

Tips to prioritize mental health in your routine

Exercise is a powerful tool for improving mental health. Here are some strategies to incorporate physical activity into your routine for better mental well-being:

Start small: Begin with just 10-15 minutes of moderate-intensity exercise per day. This could be taking a gentle Bold yoga class, or even dancing to upbeat music with Bold.
Practice mindful movement: Incorporate mindfulness into your exercise routine through meditation and yoga. Pay attention to your breath and body sensations during movement to reduce stress and improve focus.
Set realistic goals: Establish a routine that fits into your existing daily life, even if it is just 1-2 days of movement per week. Stick to your plan and celebrate small victories along the way.
Mix it up: Vary your exercise routine with Bold to keep it interesting and engage different muscle groups. This can also help stimulate your brain in new ways.

The bottom line