Elevate Your Mind: The Profound Mental Health Benefits of Intentional Exercise

With all the busyness and distractions of modern life, it’s easy to overlook the significant connection between physical activity and mental wellbeing. While the benefits of exercise on our physical health are well-documented, its impact on mental health is equally important, yet sometimes overlooked. In this post, we’ll explore the transformative power of intentional exercise on mental health and strategies to incorporate it into your routine.

Mental Health Benefits of Intentional Exercise

Stress Reduction and Mood Elevation

• Exercise alleviates stress through various physiological and psychological mechanisms. Physical activity stimulates the release of neurotransmitters which act as natural painkillers and mood elevators, decreases production of stress hormones like cortisol and adrenaline, and promotes muscle relaxation, signalling to the brain that you are not in danger. Exercise also provides you with a healthy distraction from negative thoughts and feelings and can be an outlet for frustrations. All these factors work together to significantly reduce stress and anxiety and contribute to a more positive mood.

Increased Self-Esteem

• Exercise can improve your self-esteem through the achievement of fitness goals that you set for yourself, increasing your feelings of competence, self-efficacy, and mastery. By reaching a specific weight you can lift or running a certain distance, you can foster pride and confidence in yourself and your abilities. Regular exercise also supports a positive relationship with your body, decreasing the likelihood of engaging in negative self-talk, and further increasing your self-esteem.

Improved Cognition

• Exercise has been found to increase cognitive functions such as learning, memory, attention, and problem-solving. It does so by increasing blood flow to the brain, influencing the release of neurotransmitters that play key roles in cognition, and increasing brain plasticity (the brain’s ability to adapt to experiences and environmental changes). Regular exercise has also been found to reduce the risk of age-related cognitive decline.

Improved Sleep Quality

• Regular exercise contributes to better sleep quality by helping regulate your circadian rhythm (which governs the sleep-wake cycle), making it easier to fall asleep and wake up. Exercise also improves the structure of sleep by increasing the length of deep sleep and increasing REM (rapid eye movement) sleep, resulting in improved physical and mental benefits. By depleting your energy, exercise can also make you more tired by the end of the day and more likely to sleep longer during the night. The benefits that exercise has for sleep are also related to its other mental health benefits. By reducing stress and anxiety, which tend to interfere with sleep quality, exercise can help you have a more restful sleep.

Increased Energy Levels

• Regular exercise increases your energy levels. This may seem counterintuitive, especially because exercise improves sleep partially by depleting your energy, creating a greater sleep debt by the end of the day. However, that is a short-term effect and over the long term, exercise leads to improvements in mood, sleep, physical fitness, and metabolic function that work together to boost your energy levels.

Strategies to Incorporate Exercise into Your Routine

1. Find Activities You Enjoy

   • Choose Activities that bring you joy. Whether it’s dancing, hiking, yoga, walking, or swimming, finding joy in exercise will help it become a sustainable and fulfilling part of your routine.

2. Start Small and Gradually Increase

   • To avoid feeling overwhelmed or discouraged, start with manageable goals. For example, your initial goal may be to walk for 30 minutes a day, then to start alternating between walking and jogging, and gradually increase the time spent jogging as your fitness level increases. You can increase intensity or duration to help build exercise as a habit.

3. Prioritize Consistency Over Intensity

   • Consistency with physical activity is key to receiving its benefits. Strive for regular moderate-intensity workouts instead of sporadic, intense sessions. Consistent workouts that are moderate in intensity are also gentler on your body, allowing you to properly recover and reducing the likelihood of injuries.

4. Incorporate Exercise into Daily Activities

   • There are many opportunities to add intentional exercise into your day. For instance, choosing to take stairs over elevators if you have the physical ability to do so, adding stretch breaks into your day, cycling instead of driving to work if possible, or even doing some crunches or jumping jacks while you watch TV.

5. Create a Routine

   • It can be helpful to set and commit to a specific time for exercise every day, such as yoga in the morning or a walk after lunch or dinner. Having a designated time to exercise can help you build a consistent routine.

6. Make it Social

   • Try joining a workout class, exercising with a friend, or participating in group sports to make exercise more enjoyable. Making your physical activity social will also add accountability, making you more likely to commit to your workout session.

7. Combine Exercise with Mindfulness

   • Integrating mindfulness into your physical activity will enhance the mental health benefits of it. There are many ways to do this, whether you focus on how the movement feels, your breath, or your surroundings. Another way to incorporate mindfulness into your workout routine is to track your progress through an app, journal, or calendar. Being able to see how far you’ve come allows you to celebrate your hard work and success.

8. Reward Yourself

   • It’s important to reward yourself for your commitment to physical activity and overall wellness and health. Rewarding yourself will also help you stay motivated to continue tackling your exercise goals. Whether it’s treating yourself to a favourite snack or meal, buying some new workout clothes or equipment, or planning a fun activity, find a reward that will work for you and keep you motivated.

It can be intimidating to start exercising regularly; however, it is a powerful tool in enhancing your mental and physical health. Remember, exercise is a personal journey, and there’s no one-size-fits-all approach. Find what works best for you and prioritize it in your routine. Whether it’s a morning yoga session, a daily walk, a dance class, or whatever else you can think of, embrace the journey, and discover what brings you joy and fulfillment. And remember, every small step forward is a victory worth celebrating.