Do you hit the pavement, pump weights, bike, hike or do other workouts for the aesthetic benefits? That’s perfectly ok, if that’s what makes you haul yourself out of bed in the wee hours of the morning, fantastic. Or do you just love to move as much as your body and mind will let you?
There was a time when I loved to exercise; the high of instructing classes, the buzz of getting a sweat on. From the pulsing beat of a dance class and pushing the limits in spin class to the calm serenity of yoga and pilates. I also loved to run most days and lift weights in the gym. I never had to force myself to exercise, I absolutely loved it, so it made sense that I turned my passion into my vocation. I became a personal trainer and a group fitness instructor and work was never work. I had clients that hated to exercise and it was my job to motivate and encourage them. I never fully understood how some people didn’t like to exercise. Did they not feel the buzz I did?
Then I was hit with a lot of traumatic life events, I hit rock bottom and I spiraled into depression and chronic fatigue. The last thing I felt like was exercise, even though I knew it was the very thing to help me. Was this me? I had gone from instructing several classes a day, running, lifting weights and training clients, to not being able to get out of bed or have the motivation or energy to even go for a walk.
But, after two painful years, I did. I made myself; walking at first, a once a week yoga class, short HIIT workouts, and small 10 minute workouts where I told myself “just start and it will soon be over”. I always felt better afterwards. Little steps are the key. I have never exercised for a rockin’ bod, it’s never been my focus. Getting a great body is a great side effect! You see exercise is really important for mental and emotional health as well as physical. I came back from the darkness into the light with the help of my old friend, exercise. I have found that love of movement again! Is this you? Have you lost your movement mojo? You can get it back too. Read on to find out how exercise can benefit your mental and emotional health.
1. Beat The Stress
Tough day at work today? Get sweaty – take a dance class, go for a run or a walk, or unwind with yoga. Listen to your body, let go with your mind. Working out reduces muscle tension and general stress in the body, and relaxes the mind. Stress is a major inhibitor of clear thinking and exercise is a great way to manage it. Exercise moderates the negative effects of the stress hormones – cortisol and adrenaline. Over-production of these hormones affects all parts of the brain, in particular the hippocampus. Excessive stress hormones affect the work of the prefrontal cortex and hippocampus. These are the parts of the brain responsible for memory, understanding, judgment, and impulse control.
2. Improve Your ZZZ’s
Exercise boosts vitality and metabolism, relaxes the body and mind, and reduces daytime sleepiness. A good workout tires you out (not exhausts you), improving quality and quantity of sleep. Exercise improves sleep because it acts as a physical stressor to the body. The brain compensates for this stress by increasing deep sleep; people tend to sleep soundly after a good workout. It is important to time your workout so that your body temperature cools just as you prepare to go to bed, as this decrease in body temperature triggers the onset of sleep. Make sure you leave about 5 hours before you hit the sheets.
3. Get Your Happy On
You may not feel like exercising sometimes, but exercise supports a healthy emotional state. It stimulates the release of endorphins – “happy hormones” which promote feelings of joy. Working out lifts your mood and lowers anxiety levels, giving you a sense of vitality and wellbeing.
Health professionals frequently prescribe exercise for people with depression and anxiety, and in some cases exercise can be as effective as medication in relieving depression symptoms. Exercise is also a healthy distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
4. You Are Amazing
Maintaining a healthy weight gives you pride and confidence. When you workout you feel better about yourself, which puts you in a good frame of mind to handle any challenges that come up. Also, physical activity may give you the chance to meet or socialise with others which is a great confidence booster. Having social interaction at the gym or exchanging a friendly smile or hello as you walk around your neighborhood can really lift your mood. A little fresh air and sunshine can also work wonders for self-confidence and happiness. Get that Vitamin D for happy days!
5. Einstein Anyone?
Improving blood flow to the brain is just one of the many ways exercise supports cognitive function. Studies suggest that a tough workout increases levels of a brain-derived protein in the body, believed to help with decision making, higher thinking and learning. Regular physical activity boosts memory and your ability to learn new things. Getting sweaty increases production of cells in the hippocampus, responsible for memory and learning. As we get older, our brains can get a bit foggy. Working out boosts the chemicals in the brain that support and prevent degeneration of that hippocampus. Exercise can prevent cognitive decline thus improving quality of life. Having a sharper memory, being alert, attentive and thinking clearly helps you perform well as you age. Exercise is just as good for your brain as it is for your body. The smart people are working out and the people working out are getting smarter!
6. Be Inspired and Get Stuff Done
Working out boosts creativity and can get you out of a funk. Feeling uninspired? Writers block? The solution might be just a short walk or gym session away. Next time you are stuck on a project or task and need a burst of creativity, it may seem counter-productive, but take a break and take a walk on the beach if you can, or go for a quick jog to refresh the body and the brain at the same time.
Exercising can have positive effects far beyond the gym. Gaining self-confidence, managing stress, and even thinking smarter are some of the motivations to take time for exercise on a regular basis. There’s no such thing as a bad workout, isn’t that how the saying goes? A walk or run can blow all the cobwebs away. A yoga session can calm the mind and senses. A weight session can leave you feeling strong and energised. So what are you waiting for? Get moving today.
If you need any help with motivation check out the Online Gym; we have over 200 workouts to get you started, or if you have any questions flick me an email anytime, I’d love to help at holly@squareonefitness.tv.
