SWEAT SO YOU DON'T FRET!

The Powerful Connection Between Exercise and Mental Health

When it comes to improving your mental health, exercise is often overlooked in favour of other methods focused on your brain such as cognitive therapy or medication.   While these are certainly useful and have their place in our mental wellness, an increasing body of research shows that physical activity also offers profound benefits for mental well-being. From reducing symptoms of anxiety to boosting self-esteem, regular exercise can be life altering for mental health!  It is impossible for someone not to experience some form of stress/anxiety/depression or other mental/emotional troubles during their lifetime, and we as a society are getting better at recognizing this as “normal” and minimizing the stigma attached to mental health difficulties. Some of the key benefits are outlined below and are just a few of the many reasons why it is imperative that we look at total body wellness through the lens of movement as medicine. 

So let’s talk about the science behind this.  When you exercise, you are prompting your body to release endorphins, often called the “feel good” hormones - serotonin, dopamine and other neurotransmitters that help with mood regulation.  These are chemicals that help reduce stress and promote feelings of happiness.  Exercise also lowers levels of cortisol, which is your body’s primary stress hormone.  More endorphins, and less cortisol - yes please!  So whether you go out for a brisk walk, a hard-core run, a stretching or yoga session, any intentional movement will help calm the mind and reduce anxiety.  Any activity that gets you moving for a period of time and gets your blood pumping will help, but also really paying attention to the movement you are doing instead of zoning out will have even more benefits.  Try noticing your feet on the floor, the drop of your shoulders, the tension in your muscles as you lift weights, your breath with the movements.  Connecting your mind to your body amplifies the benefits inherent in exercise. 

Exercise doesn’t just make you physically stronger; it also sharpens your mind. Activities that increase your heart rate promote blood flow to the brain, improving cognitive functions like memory, attention, and problem-solving. Over time, this can even reduce the risk of neurodegenerative conditions like Alzheimer’s disease. Regular exercise also promotes the growth of new brain cells which helps with memory, focus and concentration.  Get smarter while you sweat it out! 

Do you have difficulty falling or staying asleep? Maybe you have restless nights where you wake up tired.  Then bring on the fitness!!  Physical activity regulates your circadian rhythm, making it easier to fall asleep and stay asleep.  The more consistent you are with your exercise routine, the more consistent your circadian rhythm will be.  It also improves the quality of your sleep, helping you wake up feeling more refreshed and energized - and ready to tackle your 6:15am Wake Up & Sweat class with me!! 💪 

If you’re looking to increase your confidence, feel like a part of a community and find more joy in your days, then fitness is a free/low cost way to achieve all of these things!  First of all when you achieve a fitness goal—whether it’s running a mile without stopping,  lifting heavier weights, or doing a certain number of push ups in a row—you will notice an immediate and significant boost in self-esteem. Exercise fosters your sense of accomplishment because literally every time you do any amount of exercise you feel better and fulfilled!  As we know, exercising will improve your strength and overall health which can drastically improve your body image, making you feel more confident in yourself on a daily basis!

When you are exercising with a group of people (online, in person), or even just communicating with an exercise buddy to hold yourself accountable, this is an opportunity to connect with others about shared goals and values. Building these social bonds can help combat loneliness and provide emotional support, both of which are essential for mental health.

Now we all have some mildly unhealthy coping mechanisms (eating sweets, having a glass of wine when stressed, bingeing on ice cream etc) and I am definitely not saying you must cut this out!  However, sometimes trying a quick sweat session can provide even more benefits than the fleeting benefits that food and/or alcohol provide.  Exercising is a positive and constructive way to manage stress, anger and frustration.  Even if you end up eating the ice cream, going for a brisk walk first to clear your head (or doing 20 burpees 😝 ) can give your body the physical outlet it needs to cope with the stress hormones circulating through your body. 

So, if you’re new to exercise or haven’t been active in a while, start small. Even a 10-minute walk can make a difference. Gradually increase the intensity and duration of your workouts as you feel more comfortable. Find activities you enjoy—whether it’s dancing, hiking, swimming, or cycling—to make exercise a sustainable part of your routine. Get connected with a group of people, online or in person, who enjoy similar workouts that you do and cheer each other on to stay connected, motivated and inspired.  

The benefits of exercise on mental health are undeniable. It’s a natural, accessible, and powerful way to improve your mood, reduce stress, and enhance your overall quality of life. So why not lace up your sneakers and start moving? Your mind and body will thank you.  Let’s sweat so we don’t fret!  

Melissa