Exercise and Mental Health
December 12, 2020
Written By: Coach James Everyone is aware of the physical benefits of exercise. Improved physical appearance, weight loss, muscle growth, increased heart and lung function, which can all lead to added years to your life. There is so much more to regular exercise then just physical benefits and that is how it makes you feel mentally and emotionally.
It is the mental and emotional feelings that motivates us and keeps us coming back to the gym.
We all start going to the gym for a lot of the same reasons, “I want to get stronger”, “I want to lose weight”, “I want to look better”. These are all great reasons to get yourself started, but that is not what keeps you coming back. You come back because of the mental connection you create with exercise.
The sense of well being that is created, the increased energy you feel throughout the day, better sleep at night and an improved self image are what motivates us.
This year has been very challenging for all of us, We are all dealing with the unknown when it comes to Covid-19 which has lead to tremendous levels of depression, anxiety, stress, and fear; the likes of which many of us have never had to deal with before. This is where exercise makes the most sense. When we exercise, the body releases chemicals in the brain called endorphins. These endorphins are the body’s natural pain relievers. They minimize pain and discomfort and maximize pleasure.
Endorphins can help us alleviate depression, reduce stress and anxiety and boost our self-esteem. Other benefits include a sharper memory and thinking.
The endorphins help us to concentrate and feel mentally sharp. Exercise also stimulates new brain cell growth which can help us to prevent age related memory decline. Regular exercise can also boost your immune system and reduce the impact of stress on the body, making you more resilient and more capable of dealing with life’s challenges in a positive way.
We can all come up with excuses or barriers to avoid starting to exercise, things like, “I’m tired, I’m overwhelmed, I’m sore, I don’t have time”. These are simply excuses! You know the benefits of regular exercise, now you just need to get started.
The best idea is to start small. Start with 5-10 minutes of exercise 3 times a day and build from there.
Find a time in the day when you have the most energy. Most importantly, do something you enjoy and you will stick with. If you can, include a friend or a group, this will help to keep you accountable and less likely to find excuses to stop.
It is never too late to start to exercise on a regular basis, you just need to start! Not only will your body thank you, but your mental health will thank you also.
Are you ready to reap the benefits of exercise? Email Coach James at james@degreefitnessseaforth.com
to book your Free No Sweat Intro!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!