About mental health awareness and fitness

Mental health and physical fitness are intrinsically linked. When a person engages in physical activity, their body naturally releases hormones that can aid sleep, reduce stress, anxiety and overall lead to an improved standard of mental wellbeing. Regular exercise can reduce the risk of depression by up to 30%, so the impact of physical activity and fitness on a person’s mental health is clear to see, which is why it is vital to promote physical wellbeing, as well as mental health awareness. The effects fitness can have on a person’s mental wellbeing is vital to maintaining a healthy lifestyle and remaining present in each aspect of their lives.

The science of movement and wellbeing

Overall, most people understand the clear link between mental and physical wellbeing. More than four in five people agree that physical activity is important for mental health and wellbeing. If an individual is struggling with one element of their physical or mental wellbeing, in all likelihood, they will also be struggling with both elements of their wellbeing. r. An example of this might be if a person is feeling stressed, burnt out and depressed, they are less likely to maintain a fitness routine. The same applies in reverse, where a person who is struggling with their physical wellbeing due to injury may feel depressed that they are not able to be physically active, which could possibly lead to anxiety over self-image.

The hormones and endorphins released when exercising can aid in combating the negative feelings of stress, anger and depression. Ensuring we release these positive chemicals on a regular basis lifts our mood for longer periods of time and keeps us focused and committed to maintaining said mood. When we move our bodies, dopamine is released, which helps regulate intense emotions. This process is the body’s own reward system and aids during times of ill-mental health. This sensation can inspire individuals to continually maintain a fitness regime to effectively manage their mental wellbeing. It is recommended that healthy adults should be aiming to do 150 minutes of moderate activity a week as it has been discovered that 30 minutes of exercise a week can noticeably improve a person’s mental health.

Why is physical activity important for supporting better mental health?

Beyond the benefits of the release of endorphins and dopamine to assist with managing strong emotions, physical activity can be key to self-regulating and focusing. Something that is regularly underestimated when dealing with mental health struggles is a person’s ability to self-regulate their behaviours and find the necessary motivation. When someone is dealing with depression, anxiety or a neurodiverse condition like ADHD, their focus may be affected. If a person is struggling with their mental health, they may not be able to focus or be present in a working environment. This can bleed into their professional lives, which can affect productivity and engagement. Exercising regularly and maintaining a routine can not only stave off these negative emotions, but it begins to build up body awareness and allows a person to regain their focus and increase productivity.

Benefits of physical activity on mental health

Regular and suitable physical activity can have a variety of benefits on a person’s mental health and wellbeing. One such benefit is improving a person’s quality of sleep due to how closely linked sleep is to stress, anxiety, depression and overall quality of life. The reason the body and mind need sleep is for rest and repair. During sleep, the immune system is strengthened, and internal systems for regulating emotions are recharged. By using up excess energy during physical activity, a person can better maintain a healthy sleeping pattern, meaning that these systems for regulating emotions such as depression and anxiety are recharged and better prepared to overcome them.

As has been previously mentioned, regular exercise ensures a person is better equipped to self-regulate, which is especially important for dealing with substance use and abuse. It has been found that those who struggle with conditions like depression commonly struggle with substance abuse as they are using these substances to self-medicate. This is often contradictory, as the substances may provide short-term relief but will result in long term, intensified negative feelings. Among other appropriate therapies, regular exercise and the positive endorphins released through it can help an individual gain a greater perspective on and ensure they are better equipped to combat their struggles. The same can apply to overeating as they are more dedicated to their fitness and aim to maintain a healthy diet. Simple and regular practice of physical activity can ensure a person’s wellbeing is maintained.

Practical tips for incorporating physical activity into your daily routine?

It can seem difficult to find the time to take part in regular physical activity. Whether it be in a team or on your own, finding time between personal and working life can be difficult to be physically active. However, there are ways to stay physically active throughout everyday life.

Schedule time for physical activity

When looking at a professional and personal schedule, it can seem as though physical activity is the third priority and should be squeezed in if possible. However, to make the most of either of these aspects of life, a person needs to be physically active to maintain their mental health. Making time for physical activity is key for personal development and wellbeing, so time should always be carved out for some physical activity where possible. It could be 30 minutes each day, some time at the gym, a run, brisk walk or even some basic exercises at home.

Make fitness social

Solo physical activity might be slightly off-putting to some and may disincentivise them from regular everyday activities. But, if they are doing it with someone close or partaking in a team sport, they may feel more comfortable and inspired to stick to a routine. When a person is afforded a social aspect in their fitness regime, they may see it as less intimidating or serious, or if it is for a team sport, they may feel responsible for team success and experience positive stress, ensuring they commit to assisting others.

Make use of breaks at work

With an approximate third of our lives spent in a working environment, it is vital that we can incorporate physical activity and wellbeing into our working lives. Some things that can be done to encourage physical activity in the workplace could be as simple as regular walks from a person’s desk or simple desk yoga. However, for physical activity that may be more strenuous, it may be best to consider physical activities that can be done during a lunch break. This could be something like going to the gym for a quick workout, following an exercise video, going for a walk or a run nearby. Utilising this time will allow for a quick burst of endorphins and refocus an individual’s mind for the remainder of the day.

Simple exercises

The thought of daily exercise can seem very off-putting when thinking about activities that are demanding on the body. But not every activity needs to be extensive or intense. Sometimes, doing simple and basic activities which can be carried out each day are the most effective. It could be a short daily walk; it could be doing some muscle exercise such as push-ups when waking up or before going to bed. Some of these tasks can be undertaken at a desk or in an office environment.

HA | Wisdom Wellbeing and help with our EAP

Regular exercise to sustain mental health can be difficult to maintain and very often, people require support. Using HA | Wisdom Wellbeing’s Employee Assistance Programme (EAP), individuals can access a host of resources and accredited counselling to provide expert advice for effective support. For example, if a person is struggling with their mental health and this is impacting their ability to regularly exercise, our counsellors can provide the necessary support to ensure they are able to effectively overcome their struggles and get back to focusing on their physical wellbeing, which will, in turn, benefit their mental wellbeing.

As well as expert support from counsellors, individuals will have access to the Wisdom App where they can access a host of fitness resources. This includes step counters so that individuals can effectively track their walking statistics and set goals for themselves. To further this, if individuals are seeking access to simple physical activities, the Wisdom App comes complete with short fitness videos to encourage physical wellbeing in an incredibly accessible manner. With our EAP, individuals can focus on their physical wellbeing to improve their mental wellbeing.

Conclusion

Fitness and physical activity are integral to mental health and wellbeing. Being aware of this can inspire those struggling to focus on their physical fitness and overcome the struggles they have been facing. Each person must focus on their overall wellbeing, which means ensuring they are maintaining a healthy fitness regime.