Mental Health and Fitness Are Connected
April 18, 2022
Written By: Jackie, General ManagerI am sure you have heard it before that fitness is good for your physical health. But did you know that fitness can have an equal or more profound positive effect on your mental health as well? For many years the fitness industry has only focused on the physical aspects of fitness such as weight control, better energy, decreased risk of certain diseases, better blood pressure, and so forth.
The focus now is also brain health as well as body health!
The psychological benefits of exercise can include:
- easing symptoms of depression
- reducing anxiety
- improve self-esteem
- improve confidence in self
- feeling more energized and accomplished
- improved sense of satisfaction with oneself (just to name a few).
Exercise not only changes your BODY, it changes your MIND, your ATTITUDE, and your MOOD.
Even simple, moderate exercise throughout the week can produce feelings of happiness. Being active will release chemicals in the brain that make you feel good, boosting your self-esteem. Being active will also help you concentrate better and improve your sleep.
Finding an activity that you enjoy doesn’t have to be complicated. It can be as simple as going for a walk in your neighbourhood or local trail. The key is to find something that you enjoy and can give you a goal to aim for. If you can get outside and enjoy the outdoors a few times a week, this can have even more positive effects on your mental health. Connecting with nature and fresh air can give you a sense of peace and calmness that you would otherwise not find.
Fitness is not about being better than someone else…. It’s about being better than you used to be.
One of the things I find people use as a deterrent is that they choose not to make time for themselves, or they compare themselves to others. I get that!! I have been there and used this same excuse myself. One of the worst things you can do for yourself is to compare yourself to others.
The only person you need to do better than is YOURSELF! Once you understand this reasoning, the rest will fall right into place.
Your fitness is 100% mental! Your body won’t go, where your mind doesn’t push it!
Exercise has so many positive effects on the brain and these last couple of years have proven to be challenging, not only emotionally and physically, but more so mentally. A fitness routine has been found to reduce those feelings of anxiety, depression, and mood.
Having this routine in my life has made a world of difference. I know other members of our gym have also commented that if it wasn’t for maintaining their fitness routine (virtually or in-person), they would not have survived the emotional ups and downs with the pandemic.
Your body can do it. It’s time to convince your mind.
Cognitive functions have also been shown to improve with a fitness routine. As you begin to exercise, you increase your heart rate, which in turn pumps more oxygen to the brain. As you continue to exercise regularly you will begin to promote the growth of new brain cells, as you increase the blood flow to the brain. There has been a lot of research done on this topic, especially in the aging population who may suffer from some sort of cognitive impairment.
Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning.
If you were to look around you and really focus on the people you see regularly participating in a fitness routine, you will notice that those same people show signs of better mental health and emotional well-being. They have a better outlook on the future, they are more alert and can concentrate better, and have a more positive outlook for the future.
The act of getting strong starts in your head.
I know it can be intimidating to start a fitness routine or exercising, but if you start building a plan to become active, you will have more success.
Choose an activity or activities that you enjoy and gradually build up from there!
Work with a coach if that holds you more accountable!
Exercise outdoors for increased stimulation and enthusiasm promoting self-esteem!
Most of all, plan to be active daily!
If you are struggling with starting a fitness routine, reach out to Degree Fitness to book a No Sweat Intro information session where an ideal plan can be customized for you!
Whatever your goals or aspirations are, we have the coaches that can help start your journey to better mental and physical health! Click HERE or email info@degreefitnessseaforth.com to get started!!
Written By: Mairead, Registered Dietitian Snacking causes a lot of worry for many people! Is snacking bad? When should we be snacking? What's the best snack? Snacking itself isn't a bad habit, unless it's not aligned with your health and fitness goals. Snacks can actually do a lot of good to keep our energy levels up throughout the day and help meet our nutrition needs. Let's check out four ways you can improve your snacking habits! 1. Think about why! If you're concerned about whether your snacks are a problem, it's worth thinking about why you're snacking. Are you hungry between meals? Do you need some fuel before or after a workout? Are you bored at work in the afternoon or need a pick-me-up? Do you need something to do with your hands while watching tv? Are you starving at the end of the day when you get home before you have a chance to make dinner? Snacks serve lots of purposes, from keeping our energy stable during the day, to meeting emotional needs. If you don't feel good about why you're snacking, it might be time to find some other way to meet that need. 2. Plan for your snacks! Often, we may know we need a snack, but not be able to make a healthy choice about it because we're too busy or just too hungry. A little planning goes a long way! Planning ahead for these times can help us make choices that align with our goals, and have something at the ready before we're too hungry to make that healthy choice. Pack a snack or have one at the ready during the times of day or situations when you know you'll need it. 3. Make them satisfying! If a snack isn't satisfying, we'll be reaching for something else soon. For longer lasting energy, choose snacks that have a combination of protein and carbs. This might include yogurt with berries, a higher protein granola bar, crackers and veggies with hummus, or even a couple handfuls of trail mix. If you find yourself finishing your snack without even noticing what you've eaten, try taking a minute to eat more mindfully and focus on your food. This will help you feel more satisfied with it! 4. Fill your nutrition gaps! Snacks are another opportunity to add nutrition to your day. Are there specific foods you're trying to add more of to your diet? Are there nutrients you feel you may be lacking? Use snacks as a way to add these in. If you're concerned about protein, try adding canned tuna, hardboiled eggs, or Greek yogurt to your snacks. If you feel you're lacking vegetables or fruit, include at least one in your snack. If you're trying to include more plant-based proteins, lean on bean-based dips or try roasted chickpeas. The options are endless! Remember, snacking isn't good or bad, and can serve a lot of different purposes. Try using these tips to help your snacking align better with your health and fitness goals! 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!
Written By: Mairead, Registered Dietitian As a Dietitian, I work with a lot of different people. One common thread is that we talk about excuses. So many people come in to a nutrition consultation and tell me about their challenges with nutrition and fitness, and then follow it up by saying something along the lines of "I know these are just excuses, I can do better". The things we often consider excuses can include having a busy job and a busy family life. Working weird hours. Struggling with the cost of groceries. Caring for loved ones. Managing health concerns, chronic diseases, or injuries. The list goes on. For my nutrition clients, I rarely consider any of these things to be excuses. It's not an excuse that you can't eat well because you work long hours and then take your kids to their sports practices - these are very real reasons why you're struggling to make healthy choices. It's not an excuse if you work nights and need to get some sleep so you didn't make it to the gym - it's as aspect of your life that makes getting enough exercise challenging. Think about the things you might consider to be your excuses for not "doing better" with your health and fitness. Are they really just parts of your life or the season you're currently in? None of these things should be making you feel bad or like you're making excuses. But on the flip side, these reasons also don't mean we need to throw in the towel on our goals entirely. They mean we might need to get a bit creative, decide what's really important to us right now, and ask for help when we need it! Instead of feeling bad about your "excuses" that aren't really excuses, it might be time to find some new ideas. Working with a Dietitian can be a great way to figure out what's actually important in your health and fitness goals, and come up with some new ideas to get you there. There are always steps we can take in the right direction to move past those "excuses" and work together for a happier and healthier you! 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!
Written By: Coach Kelly Have you heard... "You’re too old, you’re too tired, you’re too X Y Z" to workout? WRONG! Did you know that the more you move, the less likely you are to experience injuries? The less likely you are to trip, slip or fall. If these things happen, you are less likely to be severely injured. We’ve worked with many different people over the almost 10 years that Degree has been around; hip replacements, knee replacements, strokes, members that experienced an injury outside of the gym but still came to class, etc. We often put ourselves in a box that “I can’t because…”. But, is that true? What if you just tried? Moving keeps us healthy and independent; movement also promotes recovery when done appropriately. So, how do you stick to a fitness routine? Why does it matter? And believe me, it really, really does matter. Keep it simple. I saw the most changes in my fitness/health when I ate well and exercised regularly. I didn't starve myself, I didn’t do any low fat things, I didn’t have to take any extra supplements. I just ate well, trusted the process and moved my body. Now, keep in mind things are different for me than they were 3 years ago; I have a 14 month old and a 3 year old at home. Am I tired? Yep! Do I always get a full nights sleep? Nope, never. Do I have more stress now than then? 100%. However, my why stays true. I want to grow old with power and strength. I want to keep up with my boys and beat them in races as long as I can. I don’t want to be at the Doctors office all the time (even though our local Docs are amazing!). I don’t want to be at the mercy of someone else for my own health. You have the amazing opportunity to keep moving. You have friends, family, jobs, groups and an entire world that wants you to feel good. To feel happy, healthy, strong, and not question if you can go for the bike ride, or be scared to take the stairs. The next best thing you can do if you’re stuck? Ask for help. When our cars break down we take them to the mechanic. When we need a teeth cleaning we go to the Dentist. When we have a tax question we go to the accountant. The world is saturated with health and fitness fads - most of which isn't always the best. Ask for help - Talk to a Coach that can help you leaf through what Google is telling you to find out what will actually work for you, and help you create a habit that works. Ready to get started? Email info@degreefitnessseaforth.com or call/text 519-441-7492!