Everyone is aware of the fact that good exercise leads to better muscle growth. What is not known to most is that it also promotes better sleep and a more focused mind. And can also help in several mental conditions.
The benefits of exercise are not just limited to increasing body capacity and muscle size. Sure, it can enable you to grow muscles, cut loose some fat, improve sex life, and even helps in ageing better. However, that’s not all the reasons for people to stay motivated.
People accustomed to exercising daily describe the fantastic health benefits of exercise. They feel better surges of energy throughout the day, better sleep at night, more focused mind, better memory capacity and overall better mood. It also provides several benefits against the rising mental concerns.
Routine exercise has been known to impact mental conditions such as anxiety, depression and even ADHD. It relieves stress, improves mood, induces better sleep, and boosts memory. And it doesn’t require any substantial amount of fitness frenzy to reap all these benefits. Research backs up the normal routine exercise for making a huge difference in human life. No matter the age or capability of exercising, one can easily get familiar with the patterns and improve energy and efficacy to get more and better out of life.
Studies indicate that normal and moderate depression can be treated with routine exercise as effectively as anti-depressants. For example, a study done by Harvard T.H. Chan School of Public Health showed that running or walking for 15 mins to an hour respectively, can significantly reduce the likelihood of depression by 26%. Exercising can also help you maintain the energy levels and prevent relapsing.
Moreover, it is also effective as an anti-anxiety treatment. It eases the muscles, improves muscular efficiency and mental health. All of these benefits can be felt if you start paying attention. The surge of energy flowing inside, the wind touching your face, and the relaxing element of the breeze, all these greatly impact physical condition and make you forget about worries or stressful times.
In addition to this, if you have ever paid attention to the condition of your body under stress, you’ll feel the tensed muscles in your face, neck and around your shoulders. Your back starts to hurt more, and headaches are more unforgiving. Tightness in muscles causes fatigue, and cramps are more likely to happen. All these can lead to insomnia, stomachache, diarrhea, heartburn and increased urination. The discomfort from these ailments can further increase stress levels.
Exercising is effective in breaking this wheel. It can relax the tightened muscles, improve physical activity and relieves tension occurring on muscles. In addition, it can help in the release of endorphins, a potent stimulator of energy for the brain, allowing better feelings of power.
Exercise is known to increase the body levels of dopamine, norepinephrine and serotonin and also increases hormonal levels. All of these, in turn, increase physical activity, the focus of the mind and improved concentration. In this regard, exercise is good in treating ADHD better than some medications.
In another aspect, focusing on the body during exercise is said to help in waking up the nervous system from stress response or trauma. Instead of allowing the mind to keep fixated on thoughts, it brings attention by improving physical sensation in joints and muscles.
Most outdoor activities like climbing, running, cycling, rafting, skiing have been shown to decrease the symptoms of PTSD or traumas linked to it.
Including exercise in your daily routine is not limited to when you’re suffering from any mental health issue. Regularly performing healthy physical activity can still bring lots of good energy to mental and physical well-being.
The same chemical that helps you stay active can also improve concentration and make the memory sharp. It also helps in the growth of brain cells and decreases their pre-age death.
Routinely exercising brings multiple changes in mind, body and soul. When the body gets used to it, it gets more focused, making you feel strong and confident. It helps you meet your goals and provides a rewarding feeling of achievement.
Including exercise in a routine can help you regulate better sleep patterns. For example, at night, yoga can help you relax and promote better sleep, while in the morning, an adequate amount of walk or jog can overall increase activity and energy throughout the day.
Exercise can help in increasing the resilient factor present inside. It can boost your confidence in facing life issues and challenging times. Instead of going to alcohol or drugs, resorting to exercise can help you increase your activity, boost your immune system and give you strength to overcome anything.
To get all the amazing benefits of exercise, you don’t have to put countless hours in the gym or on the mat, sweating through your shirt or getting exhausted sick. Instead, just a routine activity for half an hour to a full hour, five or six days a week, can be enough in improving your physical and mental well-being.
You don’t have to put your body through strenuous activity to get the most out of exercise. If your body demands rest after 5-10 mins, then rest a while to start again. More exercise leads to more energy, and the body quickly gets ready for another round. The key to success here lies in remaining consistent and making exercise a habit. Slowly you can add more activities, and it will all start to pay off.
Research indicates that an average amount of exercise is enough for most people—normal indicating you are experiencing heavy breathing but still able to chat with a friend. In addition, you feel exhausted and warm but not overly exaggerated or dripping in sweat.
If you cannot find enough time on your weekdays, make the most out of your weekends. The main objective is to include a moderate level of exercise in your daily routine so your mind can stay sharp and your body in optimum shape from outside as well as inside.
The first initial step towards a healthy routine is easier to talk about but hard to implement. Overcoming obstacles and crossing mood boundaries is where the real weakness starts and not in actual exercise.
Some common examples are:
First, there is the feeling of tiredness or constant stress that stops you from moving even a muscle. The muscle fatigue and brain drama give you the feeling that you can’t do any activity, but instead, exercise is the real energizing formula. It increases energy levels and boosts your confidence so you can do more and keep on going.
When the body is tired, and the feeling of stress or depression overwhelms the brain, the body feels weak and unable to perform day-to-day tasks. Lifting yourself at this moment can be a game-changer. If you are unable to do it yourself, find a companion to exercise with you or boost your morale.
The feeling of pain due to any illness or disease can also lead to decreased activity. Instead of ignoring the pain, cope with it, do what you can and leave the rest.
Even as little as doing pushups and pull-ups can lead to greater benefits and increased physical and mental health, and you can gradually include more activity.
Most people are unable to find motivation for exercising or staying in a fit shape. When the body feels stressed or suffering from a psychological issue, it can make things even worse. Even the sense of truth that exercise will make everything better and boost your health doesn’t feel enough to get up from comfort, and depression and anxiety take away all the energy.
But following a few basic techniques can bring about a great change. Here’s how
You don’t have to pick up a heavyweight on your first day and start counting reps. It doesn’t even have to be a full hour of continuous activity. Starting with as low as a few multiples of five push-ups or pull-ups or crunches or lunges can be enough.
The best way to start including routine exercise is beginning when the body is feeling most energized. The dopamine and hormonal levels are on the rise, and the body is more resistant to pain or stress. In the morning the body is fully recharged, so going for a jog or a walk can help you get on the track, followed by yoga can relieve all the tensed muscles and revitalize your levels
The best thing to start with is the activities you love to do. For example, if you like to ride a bike, then go for a spin in the morning. If you like to take care of pets or are interested in gardening, then take your pet for a walk or start watering the plants. It will be much more easily included in the routine than learning a new thing.
Don’t make a hassle out of exercise. Stay clean, hydrated, wear comfortable clothes, and exercise where you find easy (home or park or the gym). Then, after a good time, reward yourself by flexing in the mirror or taking a nice swim in the pool or a cozy nap in the bubble bath. That’ll boost your energy even further and make you come back to exercise more often.
Most people don’t like to go to the gym or dedicate even half-hour to running or riding. Start including it in your daily activities and make a list of to-dos so it is easily manageable. Consider staying up to the mark and not miss any training.
If you like to move around, try cleaning your room or washing your car or use stairs once in a while rather than waiting in or for the elevator. When out of grocery, try walking to the supermarket and back home.
Start socializing more with family or friends. For example, try taking your nephew or cousin to the market for candy or offering a pet walk to your elderly.
Start investing more in healthy activities, picking up flowers, buying fruits or groceries, taking classes of yoga or dancing.
If you are not the person to invest multiple hours exhausting your body and weight lifting till the pain stops you from lifting, then don’t do it. Exercise at your comfort, but do include it in your routine. It will help you remain in healthy shape and keep your mind focused and healthier. Find things you love to do, and it will help in easing the troubles of exercise.