Why Any Form of Light Exercise Can Make You Mentally and Physically Fitter
Healthy body, mind, and spirit
Everything is connected
Everything in life is not a function of cause and effect. Sometimes things are so densely intertwined that you cannot figure out where one ends and the other begins.
One such triquetra is — a healthy body, mind, and spirit.
I believe that when the body is strong the mind thinks strong thoughts. ~ Henry Rollins
Let me explain how.
Mental health issues crop up for a host of factors.
- Social factors such as job loss, poverty, racism, exclusion, bias, assault or abuse, death/ loss of family members
- Physiological factors such as poor nutrition uptake, vitamin or mineral deficiency, physical challenges, sleep deprivation or insomnia, hormonal imbalance, physical or brain injury, infection
All of the above factors begin either as a physical issue of the body or a psychological issue of the mind and spread around.
In no time, your spirit is shaken and in the worst cases shattered. But you can avoid or overcome it and remain healthy.
How do I attain this healthy state of overall well-being?
Exercise regularly. It is always better than not exercising at all.
Even a light form of daily exercise can produce amazing results for your overall health and well-being.
Healthy Body and Mind
A research paper states that physical activity improves cognitive processes (serotonin) and memory, has an analgesic (endorphins) effect, and induces a sense of well-being. The researchers found that it also helps regulate brain chemicals.
Exercise affects the balance of critical brain chemicals — the 4 musketeers who keep you in a happy, satisfied, contented, and cheerful state of mind.
One of the immediate benefits of moderate exercise is the thrust to the brain’s dopamine, norepinephrine, and serotonin levels. These chemicals influence your ability to focus on something and maintain the required attention span.
Physical exercise has wholesome benefits.
#1 Maintaining weight and muscles
Working out ensures that all three types of your muscles namely skeletal, smooth, and cardiac muscles are in prime health.
You need stronger muscles to perform your day-to-day activities such as pushing, pulling, and lifting items, carrying a baby in your arms, or even having sex.
If you are unable to perform simple daily tasks, your mental health starts deteriorating. You begin to lose confidence and become shaky.
Your self-esteem dwindles and your intellectual abilities such as thinking, reasoning, or even remembering stuff are impaired.
Result? You begin to isolate yourself from society.
When you exercise regularly, you will observe that you do not feel tired all the time.
Your brain releases dopamine in your system when you exercise. Your stamina is improving and your body is flexible. The aches and pains are less.
The link is simple. When you exercise, you feel better. This feeling of wellness makes the brain release dopamine. The right amount of dopamine in your body keeps you focused and motivated. In a healthy state of mind.
#2 Improved Mobility
Everyone loves their freedom and ability to do things their way.
You might be taking everyday acts such as walking, bending, running, or lifting for granted. If you are not stretching or exercising regularly, soon you will find these activities challenging.
The thought of walking to the grocery store or climbing a flight of stairs will make you anxious and you will begin to avoid those activities.
This seemingly innocuous worry will gradually manifest into a full-blown mental health challenge. You will become dependent on others for help and that will mess up your mind.
What your body needs before the onset of such pain is endorphins from performing pleasurable activities such as exercising. Lack of endorphins increases your pain sensitivity, produces a feeling of depression, and leads to poor sleep.
Endorphins reduce the feeling of pain or stress and improve our mood. When you are in a happy state of mind, your self-esteem improves and your mental health is stronger.
#3 Increased Socialization
When I moved to a new city, one of my good friends suggested “Go join a gym or a yoga class”. I furrowed my brows.
She said, “It is the one place where you will meet random people and become friends. The exercise will help your body, the friends your mind.” Her suggestion was good because I did meet some interesting people who later became my friends.
You will need people outside of work and family to be friends with. They open you to new ideas, thoughts, experiences, and a feeling of camaraderie.
Hanging around with such a group improves your mood and self-esteem. And these people are often less judgmental or critical than family and relatives.
Strong socialization has a positive impact on mood and emotions. These social connections form a kind of chosen family that is supportive and nurturing. Such interactions help maintain the oxytocin level in our body which produce a calming effect lowering our sense of anxiety.
#4 Better Digestion and Sleep Quality
I am sure you have read about the gut-brain connection. There is a direct communication link between your gut and brain. It is also known as the gut-brain axis (GBA). Your digestion affects your mood and health and vice-versa.
When you exercise, your body’s metabolism and digestion get better. Good digestion ensures that desired serotonin levels are sustained.
Yes, but isn’t serotonin a brain neurotransmitter? It is.
But, did you know that 90% of it is produced in our GI tract? And that it cannot be made by our body but only consumed through food. Serotonin is not only in our gut but it also aids in protecting the gut. It helps ward off depression, reduces anxiety, and controls our emotions.
The other thing is sleep.
When you get a good night’s sleep, you have a robust heart and better blood sugar levels, your immune system becomes stronger and so do your mood and energy levels. You can concentrate more and the brain works well. Sleep quality depends on serotonin and dopamine.
Weight management is indirectly controlled by the hormones leptin and ghrelin. These hormones affect our appetite and therefore digestion. If sleep is inadequate, these hormones can negatively impact your food intake. Exercise will help relax your body, improve your mood, and help you sleep the required 7–8 hours a day.
#5 Uplifts Mood and Gives a Burst of Energy
The whole mental health premise revolves around how you feel. Anything that makes you feel happier, better, and stronger will uplift your mood.
Bursts of energy produced by exercising enable you to do tasks of varying complexity. Such abilities in turn improve your self-esteem.
What you need to do is mix up your exercise regime by including aerobic exercises, strength training, yoga, tai-chi, and Zumba. Try cycling, walking, running, climbing stairs, swimming, skipping, etc.
Why?
- To break the monotony of doing the same thing every day
- To work on different sets of muscles
- To improve your cardiovascular health as well as the flexibility of your body
- To strengthen your cognitive abilities
- To build up your brain plasticity (the brain’s ability to change its structure and functions to adapt to new input) and make it resilient
Healthy Spirit
The feeling of well-being, a happy state of mind, ability to fight through challenges and come out victorious depends on a strong body and a stronger mind.
The body-mind connection is established. When you look at mental health, it is incorrect to treat the brain without thinking of the body. And when both are in sync, in a good state; our spirits are high and possibilities are abundant.
Something as bolstering as exercise can induce a profound state of well-being in all of us. It will ward off health issues. Keep our bodies strong and mobile. Uplift our mood and self-esteem. And keep us in a positive and happy state.
I hope this post motivates you to start moving even a little each day.
You must maintain strength of body in order to preserve strength of mind. ~ Luc de Clapiers
Ipshita Guha is an ambivert, who aspires to be a ghostwriter and pass the second half of her life vicariously through those who have exciting lives. She also writes about other stuff on Medium, LinkedIn, Twitter, and her website.
