by Lauren Muhlheim
June 2009

I used to exercise regularly. But here in Shanghai, I can’t find a routine. Just getting by in China takes all my time and energy. On top of that, I don’t like gyms, but I’m afraid to exercise outdoors given the heat and air quality.

Establishing a regular exercise routine as an expat can be a challenge. Culture shock increases stress, challenging career goals demand more of your time, and the harsh environment is just one more incentive to cut exercise time from your schedule.

If this is the issue, change your perspective:  Exercise isn’t adding to your problem – it’s part of the solution. Exercise is one of the simplest, least expensive ways to manage stress and maintain life balance. And it helps you win back that time by increasing your ability to focus and concentrate during the rest of the day. Don’t let Shanghai be an excuse. With a little creativity, you can build exercise into your routine here just like you did in your home country.

Among its many benefits, exercise invigorates, improves mood, reduces anxiety and stress, boosts self-esteem and improves focus and concentration. Of particular note to stressed expats, regular exercisers may inoculate
against symptoms of depression and anxiety. For one, researchers believe exercise increases the supply of certain neurotransmitters in the brain that keep one happy, as well as having a more immediate effect of boosting endorphins (the feel-good chemicals behind the “runner’s high”). Additionally, it removes the build-up of stress hormones that produce the muscle tension, aches and pains frequently reported by anxiety sufferers.  

Exercise also shares some of the properties of meditation. The exerciser’s attention shifts from diffuse worries or repeated negative thoughts to close awareness of the body’s movements.

This change of focus can give a feeling of release from one’s problems. Exercise also provides a change of scenery, gets you out of the house and routine, allows you to meet new people and feel less isolated.

Published studies have concluded that individuals with improved levels of fitness report less stress and are capable of managing stress more effectively than those who are less fit. Exercise has also been associated with improved sleep and has been shown to have a positive influence on self-esteem. It provides a sense of accomplishment, self-worth and improved body image as new skills are mastered.

Tips  
»  Put it on the schedule. Starting out is the hardest part, so at the beginning you need to treat exercise as a priority and schedule it into your day. Many people find that once they start exercising it quickly becomes a welcome part of their routine and scheduling becomes easier.  

»  Give yourself a reason. Make a list of the reasons exercise will be beneficial to you:  
I will feel better about myself; I will be healthier; I will be less stressed; I will look better in my clothes; and so on. Keep this list in your wallet so you can pull it out and remind yourself why you’ve committed to exercise.

»  Set reasonable goals. Start small and set gradual improvement objectives. Each target you meet is another opportunity for a sense of accomplishment.

»  Pick an activity you like or try something new.  If the cost of a gym is an issue, try an exercise video or walking.

»  Plan around the weather. Shanghai’s heat and air quality is most forgiving in the early morning – try to schedule your exercise accordingly. You’ll be surprised how easy it becomes to rise early once you make it your exercise time. If this isn’t possible for you, focus on indoor exercise – swimming or gym workouts.  

»  Find ways to make it fun. To make a solitary activity like running or walking more enjoyable, bring headphones and good music. Alternatively, make it social – exercising with a partner or joining a class can keep your motivation up.  

»  Give yourself an incentive plan. If you don’t already enjoy exercise itself, treat yourself to an additional reward for your efforts. Plan something you enjoy, like a cup of tea, immediately after exercising. Or treat yourself to a foot massage to reward yourself for your efforts after a whole week of exercise. Give yourself credit for every effort you make.

As with any lifestyle change, if you haven’t been engaging in regular exercise, it’s a good idea to consult a medical doctor and have a physical checkup before embarking on a new exercise program.   

Adding or increasing exercise is often one of the most potent lifestyle changes you can make to improve your emotional life. It can catalyze other positive lifestyle changes – and it may even make the difference in your adjustment to life in Shanghai.

Lauren Muhlheim, Psy.D. is a clinical psychologist from the US who practices at ParkwayHealth and Community Center Shanghai.