How Health and Fitness Tie Into Mental Health

Good mental health is essential for everyone. Reports show that 1 in 20 U.S. adults experiences serious mental illness yearly. Anyone can have mental health issues, and research has shown that frequent exercise can help improve mental health. Regular exercise reduces the risk of long-term health conditions, including diabetes, cardiovascular diseases, dementia and some cancers. This article discusses fitness and mental health, the benefits of staying healthy, and how to integrate exercise into your day-to-day life.

Psychological Connection Between Physical Activity and Mental Health

It can be tough to exercise when you have a mental health condition, but that may just be what you need. Studies on depression, anxiety and exercise found that exercise can improve mood and reduce anxiety.

Exercise reduces stress hormones, such as adrenaline and cortisol. It increases the production of endorphins, which create the relaxed feeling and optimism you get after strenuous workouts. Here are some more ways mental health benefits from fitness:

Reduces Stress

Have you noticed how your body feels when you are stressed? The muscles in your face, neck and shoulders tense up, leaving you with back pain or headaches. You may also feel tightness in your chest, muscle cramps or a pounding pulse. For some, it could lead to insomnia, heartburn, diarrhea, constant urination or stomach aches. The worry and discomfort of all the physical symptoms can cause more stress, which creates a vicious cycle in your mind.

Exercise breaks the cycle. In addition to releasing endorphins, physical activity helps to relax the muscles and reduce tension in the body. Since the mind and body are connected, the mind follows suit if the body feels good, the mind follows suit.

Increases Self-Esteem and Confidence

Regular exercise involves several physical achievements, including improving endurance, losing weight and increasing muscle tone. All these changes add up to a boost in self-esteem and the confidence that follows it. Your goal may not be a slimmer physique or the ability to run a marathon without getting winded after the first mile, but the confidence and self-esteem boost creeps up on you before you even realize it.

Improves Sleep

Studies on sleep deprivation have shown that even healthy people can experience mental health problems like increased anxiety and distress levels after poor sleep. People with mental health problems are more likely to experience chronic sleep problems, increased psychiatric symptoms and higher risks of suicide.

The good news is that exercise is an excellent solution if you have trouble sleeping. exercise is a great solution. Physical activity increases body temperature, which calms the mind and helps you sleep better. Exercise also connects with your circadian rhythm, a built-in alarm clock that controls how you feel when you are tired and when you are ready for a new day.

Helps Depression and Anxiety

Exercise is a natural mood booster that decreases symptoms of both depression and anxiety. Physical activities improve endorphin levels. It is a powerful depression fighter for many reasons. It is also a great distraction that allows you to find some quiet time to break out of negative thoughts that cause more depression.

Even just moderate exercise weekly can improve depression and anxiety. It works so well that many doctors recommend trying out an exercise regimen before turning to medication. Even 15 minutes of running or an hour of walking daily can reduce the risk of depression by 26%.

You can also add some mindfulness techniques to your workout routine. Notice how your feet touch the ground, the feeling of the wind or the rhythm of your breathing. Mindfulness can help you remain calm.

How to Tie Fitness Into a Mental Health Routine

It’s one thing to want to exercise and another to actually get to it. We all have busy schedules, responsibilities at home and loved ones we care for, and quitting after a few weeks or months of exercising is common. So, how do you tie health and fitness into your mental health routine? Here are some tips.

Start Small

If you do not have time for an hour’s exercise or your body tells you to quit 10 minutes into the workout, that’s fine. Start with 10-15 minute sessions and slowly increase your time. The hack is that the more you exercise, the more energy you will have. The key is to commit to some physical activity, and as exercise becomes a habit, you can slowly add extra minutes or try more types of activities. As time passes, the benefits will start to be evident.

Know When to Rest

It’s common to frontload with exercising after hearing all the benefits, but knowing when to rest is crucial for hitting your health and fitness goals. Research suggests that an effective exercise regimen for depression and anxiety includes both aerobic and resistance training across four to five 30-45 minute sessions per week.

Write Your Goals in a Diary

Your diary is key to tracking your workouts. It should include things like how much you lifted, how long you ran and your other activities. Plan your workout regimen at the beginning of the month so it stays fresh in your mind and is easier to stick to. Furthermore, you want to check in with your goals regularly to monitor your growth, review new learnings about your routine and make adjustments.

Choose an Activity You Like

Choosing the activity you like depends on your goal. Do you want to build muscles, lose weight or improve endurance? Then, you follow this up by choosing one that fits your fitness levels and abilities. When you pick an appropriate activity, you are more likely to follow through with the plan and reap the benefits, as incorporating the right activities gives you the desired results.

Get a Personal Trainer

The benefits of a personal trainer are immense. They are great if you struggle with staying motivated and accountable for your workouts. They can also help if you are not seeing the desired results while working out alone. With the guidance of a personal trainer, you enjoy the mental health and fitness benefits of exercising.

The Role of Nutrition in Mental Health and Well-Being

Diet is the bedrock of your overall health. As they say, you cannot outrun a bad diet. Certain foods significantly impact your brain function and mood regulation.

• Nutrient-rich foods: Diets rich in vegetables, whole grains, lean proteins, healthy fats and fruits are associated with better mental health outcomes. These foods offer needed vitamins and minerals that support brain health.
• Gut-brain connection: The ecosystem of bacteria in the digestive tract plays a significant role in mental health. Foods that include probiotics, such as yogurt and fermented foods, and prebiotics in fiber-rich foods can promote a healthy gut microbiome and improve cognitive function and mood.
• Steer clear of harmful substances: Ultra-processed foods, refined sugars, alcohol and unhealthy fats can negatively affect mental health. These foods can cause inflammation and stress, which can be linked to depression.

Integrate Health and Fitness for Your Mental Well-Being

Integrating health and fitness into your routine is crucial to your mental well-being, and at 5 Bridges Health & Fitness, we can help you eliminate your gym anxiety. With our personal training program, we are ready to help you build confidence in a welcoming atmosphere. We do this while offering a variety of amenities constructed to help you train and achieve your goals.

Ready to launch your health and fitness goals? Try out a free day at the gym or sign up for a membership plan today!