Maryland Bar Bulletin
Publications : Bar Bulletin : February 2013


Author’s Note:
Before you start any kind of exercise program please consult with your doctor.

Have you ever noticed that when you exercise you feel better?

Why is this? 

Exercise has actually been proven to improve your mood and reduce your stress. When you think about how you are feeling, think holistically. Don’t just look at your mood, stress, or other day-to-day events as individual entities; when it comes to your overall well-being, they all are connected. 

You can improve your mood and lower your stress, the key is to exercise.

Exercise in combination with eating right, resting, and learning to take care of yourself will improve your overall health. 

When choosing exercise, pick ones that increase your heart rate.

If you are just starting to exercise set a small goal, for example to exercise once a week. Over time, increase to several times a week. To keep from getting bored, vary your exercise and try to exercise with a friend or, for example, join a walking or running group. When you have made a commitment to exercise with someone else it’s harder to not follow through.

Keep an exercise schedule and plan out your exercise in the beginning of each week. Schedule it as if it is a meeting. Keeping a schedule will help motivate you and keep you on track.

If you’re exercising at least several times a week, you will see improvement week to week.

Studies have shown that consistent exercise increases self-esteem, decreases anxiety, reduces depression, improves your sleep, and helps you improve your overall outlook on life, as well as reduces worry and stress.

So while exercise alone may not cure a serious mental health condition, it is a healthy adjunct to your mental health treatment.

A Duke University study, after studying a group of individuals suffering from depression for four months, found that 60 percent of the participants who exercised for 30 minutes three times a week overcame their depression without using antidepressant medication. This is the same percentage rate as for those who only used medication in their treatment for depression.

Even if you are not suffering from a mental health illness, regular exercise can reduce sadness, stress, tension, and anger. Exercise can also improve your confidence and can prevent illness.

Exercise outside when you can. It has been shown to be very helpful in reducing anxiety and sadness. Exercising out in nature can be both energizing and soothing at the same time. It can calm the mind and senses.

Be patient. It can sometimes take several weeks to really feel the improvement. It’s important to stick with it and choose exercises that are more strenuous to elevate your heart rate and increase blood flow. The good news is that some studies have shown that even short bursts of activity, as little as eight minutes, help individuals feel better. This is good especially if you don’t have time to spend hours at a gym.

Be creative, try something new, and mix it up to add variety to your workout and keep it fun.

Find exercises that allow you to vary the intensity within your workout. For example, if you like to bike, start off biking slowly and then increase and decrease your speed throughout your workout. This challenges you on a cardiovascular level.

So don’t just think about exercise as a way to tone up or lose weight. Exercise causes natural chemical changes in your body that improve your mental health and your physical health.  Whether you like to bike, run, walk, swim, kayak or rock climb set a goal and start exercising. Ultimately you will feel better.

LAP offers free, confidential counseling. Jim Quinn, LAP Director, can be reached at (443) 703-3041 or Lisa Caplan, Program Counselor, can be reached at (443) 703-3042 or

Lisa Caplan, LCSW-C, CAC, is Program Counselor for the MSBA Lawyer Assistance Program.

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Publications : Bar Bulletin : February 2013

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