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: 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!