Exercise is a great way to improve mental & physical health. This concept of improving quality of life through exercise can be applied to toddlers, seniors & everyone in between. If applied correctly & made part of a lifestyle, it can serve as preventative medicine. This is not to say that exercise is the end all be all. However, exercise, without a doubt, contributes to improving how the human body functions. This blog will cover how exercising regularly improves mental & physical health. By looking at these two topics, we can holistically dissect what it takes to be healthier individuals.
Why is mental health important?
When we think about mental health, emotions such as stress, anxiety, & depression come to mind. These emotions strongly influence how we feel as they typically impact our lives negatively. Exercising for thirty minutes three times per week can decrease anxiety, depression, stress &, in return, promotes self-esteem/cognitive function. This is made possible by the release of endorphins during exercise. Chemicals released such as dopamine regulate mood patterns. In other words, more dopamine secretion as a result of exercise = more regulation in mood patterns. One example we see almost immediately in our clients is the sense of accomplishment. Something simple but underlooked. Accomplishment is related to a good feeling that can be recreated over & over again when exercising. The enjoyment of this feeling often leads our clients to become more consistent with training schedules, taking them a step closer towards their goals.
Why is physical health important?
Let’s take a quick look at some benefits of having healthier cardiovascular and skeletal muscle systems. Improvements to both of these systems are stress-induced. For example, running gets the heart pumping, which pushes blood through blood vessels & after repeated stress, the body adapts to become more efficient. Extremely important when it comes to reducing the risk for CVD. Lifting weights has similar effects on the skeletal muscle system. Adaptations occur when the muscle is regularly being exposed to stressors caused by resistance. Recent studies from Harvard have shown that exercising the muscular system will stress bone structures, forcing them to fortify existing bone mineral density making for a healthier skeletal structure. Lastly, to keep muscle integrity, make sure to stretch the muscles used during the exercise routine. Stretching can take place after exercise, spending 2-5 min on each muscle group. Unlike muscle growth & building bone mineral density, the benefits of stretching can be reaped immediately. For example: stretching hip flexors, hamstrings & lower back can alleviate tightness due to poor posture while seated for long periods of time.
Check List:
EXERCISE 3 X WEEK FOR 30 MIN
We recommend following a, M, W, F full-body exercise routine with one rest day in between.
Optimal rest in between exercise is between 24-48 hours.
The 30 minutes of exercise do not have to be consecutive. They can be broken down into 3 ten minute sessions.
PRACTICE EXERCISE THAT STRESSES THE CARDIOVASCULAR SYSTEM
Cardiovascular exercise: Running, biking, swimming, HIIT.
Talk test: try and maintain a conversation while doing cardiovascular exercise. If able to hold a convo, increase the intensity until talking is not possible.
PRACTICE EXERCISE THAT STRESSES MUSCULAR ENDURANCE
Resistance training: weight-lifting, calisthenics
In order to stimulate muscle fatigue, the parameters are 55%-65% of 1rm. (15-20 rep range) for 3-4 sets.
STRETCH TO KEEP MUSCULAR INTEGRITY
Stretching maintains ROM
Dedicate 3-5 min to each muscle group. Alternate between limbs if necessary after 30-second holds.
It would be amazing to start kicking ass right off the bat with three thirty-minute sessions per week followed by stretching. However, if this a big change in routine, best to take it slow. Try 1 ten-minute session M, W, F, make sure to keep it simple. For example: Plank = 1min, Floor glute bridge = 1min, Mountain climbers = 1min, Wall sit = 1min, Rest for 30-60 seconds & repeat). Remember that stretches should target muscles used during exercise. Follow the guidelines mentioned above with consistency, and changes will occur within the first few weeks. Expect to see improvements in energy & mental awareness.
Want more information on topics related to health & wellness? Make sure to look at our website for resources/services. Thanks for reading!
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