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I can go on quoting many more prominent figures but it will not change the fact that the majority of the population looks at fitness only for physical health. As per Google Keyword Planner, keywords like "exercise for weight loss" or "belly fat loss exercise" are searched 50-100 times more compared to "exercise for mental health" or "how to reduce stress levels". There is sufficient research and video available today that talks about fitness going beyond usual health benefits. Let's revisit and remind us of these benefits. Also some real-life examples of everyday people benefiting beyond physical fitness. But let's start with the science behind it.
The Biological Science Behind Exercise
Ever wonder why a good workout leaves you feeling so relaxed? Well, it's not just your imagination. Science has the answer, and it's a fascinating one. How we feel depends on several chemicals called hormones and neurotransmitters produced in our body. These chemicals influence happiness, stress, threat, feeling loved, etc. Exercise is known to trigger the release of many of these hormones and neurotransmitters. Thus bringing the same positive effects. Let's look at the most known ones in science.
The Endorphins effect
Endorphin is produced by your pituitary gland and central nervous system. Etymologically the word endorphin is created using two words - endogenous (within the body) and morphine (a pain reliever). In simple words - "Endorphins are natural painkillers and stress-fighting superheroes. "Among other activities, they are released when we exercise. These natural mood elevators interact with receptors in your brain, reducing your perception of pain and triggering positive feelings.
Antidepressant - Serotonin
Serotonin is a neurotransmitter that controls mood and is responsible for happiness. Not surprisingly helps reduce depression and anxiety. There are other serious benefits like help with obsessive-compulsive disorder, social anxiety disorder, panic disorder, and post-traumatic stress disorder (PTSD). Exercise is the natural way to increase serotonin levels in the body.
Reward center - Dopamine
Dopamine, yet another neurotransmitter, is responsible for creating a sense of pleasure, satisfaction, and motivation. Aerobic exercise and strength training are easy ways to increase Dopamine levels including, a few other hacks like exposure to natural light, and avoiding processed food.
Cuddle hormone - Oxytocin
(NOTE: Readers interested in team building activities, should take special interest in this one)
Oxytocin has many functions around relationship building like parent-child, and romantic relationships. It also plays a vital role in building trust and recognition. These hormones prompt us to put our peers and group before us as individuals. Team sports and group activities are known to boost oxytocin levels.
There is still a lot for us to know and learn in this fascinating area of the brain. Recent research has shown few other hormones and neurotransmitters (e.g. GABA inhibitors) that are generated during physical activity which has a positive impact on mental health.
Last but not the least - Oxygen
Let's not forget the basics. Exercise increases oxygen levels in the blood. The brain too gets more oxygen. More oxygen implies a more active and alert brain. This is why morning exercise is so highly recommended to have a productive day
Now that we understand what happens inside our body when we exercise let's check out the mental benefits. Though this should be obvious by now!!
Mental benefits of exercising
A Sharp Mind, Thanks to Exercise
Remember that time you couldn't find your car keys? Exercise might help with that. Regular physical activity has been linked to better memory and cognitive function. It's like giving your brain a tune-up. Exercise increases blood flow to your noggin, promoting the growth of new brain cells and enhancing cognitive function.
I have often found solutions or new ideas during my solo runs.
Exercise for a Happier Mind
Exercise isn't just about looking good; it's about feeling fantastic too. When you move, whether it's dancing, yoga, a brisk walk, or functional fitness training your brain showers you with these wonderful chemicals that we mentioned in the previous section.
Battling Stress, One Workout at a Time
Feeling frazzled? Exercise can be your secret weapon against stress. It's like a mini-vacation for your mind. We now already know that exercise encourages our brain to produce chemicals that help you relax and feel happier.
The Anxiety-Busting Workout
Got worries on your mind? Exercise can help you kick anxiety to the curb. When you move, you're distracting your mind from anxious thoughts. Plus, those endorphins we mentioned earlier? They're natural stress-busters, reducing feelings of anxiety and even improving sleep quality.
Depression? Exercise Can Be a Game Changer
Struggling with the blues? Exercise can be a ray of sunshine on your gloomiest days. It's not a magic cure, but it can be a powerful ally in managing depression. Remember the neurotransmitters we mentioned earlier? These neurotransmitters play a crucial role in regulating mood.
A Natural Confidence Booster
Exercise can do wonders for your self-esteem. When you see the progress you're making, whether it's lifting heavier weights or running longer distances, you'll feel a sense of accomplishment that spills over into other areas of your life. Plus, the physical changes that come with regular exercise can boost your body image and self-confidence.
Increasing team collaboration
Team sports and group activities have been known to increase trust among team members. Such teams produce high quantity and quality output as compared to regular teams that do not develop such trust.
Replacing non-productive, addictive habits
Most addictive habits, like social media addiction, eating disorders, smoking, and drugs, involve the same chemicals in an uncontrolled manner which are generated in controlled healthy quantities when we exercise. Research has found regular exercise to help in coming out of these habits.
I don't need research to know this. Many years ago I was hooked to smoking. Fortunately for me, I also got hooked on running. As my running increased, the urge to smoke died naturally. I stopped smoking without any fight or resurgence.
Discipline, patience, grit
These benefits that are mentioned towards the end of the list take time to manifest. Once in place, they pay big dividends. A marathon or Ironman preparation easily goes over 9 months. During this time the participant manages several different training parameters alongside regular life. This requires a fair amount of discipline.
The road to becoming a master in a new parkour stunt is often laid with setbacks and slow. Anyone going through this journey will learn the art of patience and grit. What you learn in your fitness hobby will shine through other aspects of your life as well.
Now comes the big questions,
- how to make exercise and fitness a habit
- how to employ simple hacks in routine to benefit from it
Making fitness a part of your life
Start small but be consistent
Like many other things in life start small. In general starting with activities that have low impact is good like walking or cycling. A 30-minute session every alternate day would be a good start. If you know how to swim and have access to a pool nothing like it. Yet another full-body exercise with zero impact and meditative effects
Increase gradually. Follow the 10% weekly increase rule often used by runners for their training. If you walk a total of 90 minutes during the first week, increase it by around 9-10 minutes next week.
Listen to your body. It will give you feedback. If you are like me in your forties or more, then pay attention to this point. Recovery is slow at this age. It is better to have slow and consistent progress than a setback.
Find a group. A bunch of like-minded people can help a lot in bringing consistency, especially during your initial days of forming a habit
Make it fun
In my personal opinion, having fun is the most important element to sustain the habit. What will tickle me might not work for you. It might take a while to understand your like.
Try different forms. Fortunately, there are a lot of options to try out. If stability appeals to you go for yoga or Pilates. Cycle, if you like exploring. If competing kicks you go for racquet sports. Dance if you like to express yourself creatively. If you enjoy dynamic movement and surprises try some non-conventional and yet very effective forms like Functional fitness calisthenics. If you are an adrenaline buff and have age on your side, go for Parkour.
Experiment with technology to your benefit. The list of fitness-related apps is long. Running plans, strength training, meditation, yoga, nutrition, music, you name it there is an app for it. See what works for you - Music, Podcast or just nature un-edited?
It's okay to get bored with just one type of activity. I belong to this category. I have a mix of functional fitness with running and cycling. The combination gives variety and prevents any boredom. It also is a very good mix of aerobic exercise and strength training. So go ahead and find your fitness cocktail!
The right mindset
One of the most popular preaching from Indian ancient books of wisdom Geeta is "Keep doing your karma without worrying about the result". Easier said than done, at the minimum we can have reasonable expectations when starting something new. Don't expect overnight changes. Be prepared for some setbacks. This will allow you to think objectively and clearly about the next steps.
Use the information on social media or from groups as encouragement - if so many before me have done it so can I. Don't let all the noise create pressure for you. Each one of us is different. Just because someone was able to do it in 3 months, doesn't mean it will take you the same. You can take longer or shorter. It does not matter.
Special note for button pushers like me
For the office-going crowd that is mostly stationary for 8 to 10 hours a day, it would be highly recommended to engage in some activity while sitting all-day
The net is flooded with exercises that you can do on the chair. Pick the ones that you are comfortable with - maybe the ones that don't catch too much attention.
Lunch breaks often turn into hasty bites at your desk. But what if you could turn that midday meal into a mental health booster? A short stroll outside during lunchtime can work wonders for your mood and focus. The change of scenery, fresh air, and a dose of natural light can re-energize your brain and leave you feeling invigorated for the afternoon ahead. Plus, it's a great opportunity to practice mindfulness by savoring each step and appreciating the beauty of the world outside your office walls.
Unlocking the Mind - Yoga at Your Desk: Picture this: a yoga session right at your desk. No need to change into workout gear or roll out a mat. Yoga poses, like the gentle chair twist or the peaceful seated forward bend, can be done right in your office chair. These desk-friendly moves promote relaxation and flexibility, helping you stay calm and collected during those high-pressure moments. Imagine taking a deep breath, stretching out your spine, and letting go of stress—all without leaving your desk. It's your mini yoga retreat amid the chaos of the workday.
Good things take time. So be patient and enjoy the journey. Be consistent and you will get all the great results that are being talked about in this article. Share your positive experiences to encourage others. Share your challenges you might find an alley or solution.
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