Many of my coaching clients begin their calls by telling me that things are “crazy busy”. In today’s fast-paced world, it’s essential that we pay attention to both our mental wellbeing and our physical health if we want to thrive. This week for mental health awareness week I gave a corporate training to a business in the UK, and I’d love to share a summary of what I covered.
The Powerful Impact of Exercise on Mental Wellbeing
Imagine going to see your doctor and they tell you they have a pill that can not only improve your physical health but also your mental wellbeing. In addition, it will likely add to your life span and your health span. You’d likely say, “write my prescription now”. Well exercise is that pill… the downside is that it is not a pill, and it takes time and effort… but nevertheless the benefits are truly remarkable.
Let’s delve into how incorporating regular physical activity can profoundly influence your psychological and emotional wellbeing.
Boosting Brain Health
Exercise is not just about being able to run a 5K or have a beach-ready body. It significantly impacts brain health by several mechanisms including increase blood flow, the release of hormones such as BDNF and boosting beneficial neurochemicals. This enhancing cognitive functions and emotional resilience. Engaging in physical activities leads to neurogenesis, the growth of new brain cells, which enhances cognitive abilities like memory and learning. Moreover, exercise promotes neuroplasticity, allowing the brain to reorganize and adapt, which leads to improved cognitive functions and a reduced risk of cognitive decline such as dementia and Alzheimer’s.
Enhancing Mood and Reducing Stress
Regular physical activity is fantastic for your mood. It increases the production of endorphins, known as the body’s feel-good neurotransmitters, which help alleviate stress and promote a sense of wellbeing. Exercise also regulates the production of serotonin and dopamine, neurotransmitters that play an essential role in mood regulation and motivation. By reducing muscle tension and lowering the body’s stress response, exercise helps to fend off anxiety and depression, making it a potent natural anti-depressant and anxiety reliever.
Improving Sleep and Mental Resilience
When I was a junior physician, we believed sleep was for the weak! Thankfully today things have changed, neuroscience research has shown that sleep is one of the main foundations of good health. The benefits of exercise extend into the night as well. By promoting better quality and quantity of sleep, exercise helps to enhance overall cognitive function and mental health.
Exercise also fosters resilience, allowing individuals to handle stress more effectively, pushing through adversity with greater ease. This mental fitness is crucial for dealing with life’s challenges and can mitigate feelings of helplessness and hopelessness often associated with mental health struggles.
What Prevents People from Taking the Magic Pill of Exercise?
There are many reasons! Here are the most common.
- Lack of Time
- Mental Health Problems
- Fatigue
- Lack of Immediate Results
- Lack of Motivation
- Inconvenience
- Physical Limitations
- Low Confidence
- Perceived Complexity
- Practical Reasons: weather, kids, resources
- Lack of Enjoyment
If you are convinced by the vast benefits of exercise addressing these barriers involves a shift in mindset and the adoption of strategic planning to integrate physical activity into your lifestyle. Recognizing the long-term benefits versus the immediate inconvenience can motivate change. Asking oneself about the consequences of inactivity, such as deteriorating health and reduced quality of life, can propel you towards making more health-conscious decisions. By focusing on the positive impacts of exercise, such as improved mood, enhanced cognitive function, and better overall health, individuals can begin to view exercise not just as a task, but as an essential part of life that enhances daily functioning and well-being. Establishing this perspective is crucial in overcoming the mental blocks that inhibit a more active lifestyle.
Exercise Recommendations
For those looking to incorporate exercise into their lifestyle, the recommendations include engaging in at least 150 minutes of moderate-intensity activity per week (heart-rate raised but can still talk), or 75 minutes of vigorous-intensity activity (you can barely talk). Make sure you include cardiovascular or aerobic exercise, strength or resistance training and balance or flexibility training in your weekly routine for optimal health.
Conclusion
The link between physical activity and mental wellbeing is undeniable and well-supported by scientific research. Sure, it takes time and effort to exercise but it will give you an excellent ROI (return on investment). Regular exercise not only strengthens the body but also empowers the mind, making it an indispensable tool for anyone looking to enhance their mental health in a significant way. Make regular exercise a non-negotiable and watch your body, mind and life transform.