Mental and Physical Health Benefits of Workout
If you are trying to be consistent with a workout routine, having the improvement of your physical appearance as your only motivation, I have bad news for you: you might not be able to stick with it. Physical appearance is not a strong motivator to workout, and for this reason it is important to start thinking about all the benefits of physical exercise to consider to build a routine that sticks.
In this article, we will explore some of the different types of workout and all their various benefits, with a particular focus on mental health.
Cardio
Cardio exercise aims to raise your heart rate and keeping it elevated for a sustained period. The primary goal of cardio is to improve the efficiency of the cardiovascular system, which includes the heart, lungs and blood vessels. Examples of cardio exercise include walking, running, cycling, swimming and dancing.
Physical benefits of cardio:
Improves heart health
Enhances lung capacity
Increases endurance and stamina
Controls blood sugar
Lowers blood pressure
Improves cholesterol levels
Enhances immune function
Strengthens muscle and joints
Improves sleep
Reduces the risk of chronic diseases.
Mental health benefits of cardio:
Release endorphins, which are hormones responsible for improving our mood
Reduces stress by lowering the body’s stress hormones (adrenaline and cortisol)
Improves sleep quality by regulating sleep patterns
Enhances cognitive function (including attention and memory) by increasing blood flow to the brain
Alleviates depression and anxiety by promoting neural growth and reducing inflammation.
Reduces the risk of cognitive decline
Increase mental clarity and alerness
Strength/resistance training
Strenght/resistance training involves using resistance to induce muscular contraction, which build strength, anaerobic endurance and the size of skeletal muscles. The goal of strength training is to improve muscle strength, power and endurance through exercises that challenge the muscles against external resistance. Examples of strength training include: free wights/machine training, reformer pilates and band training.
Physical benefits of strength training
Increases muscle strength
Improves muscle tone and mass
Enhances bone density
Better joint function and flexibility
Increases metabolic rate
Improve body composition
Enhances balance and coordination
Improves insulin sensitivity
Better cardiovascular health
Reduces the risk of injury
Increases physical performance
Mental health benefits of strength training:
It enhances resilience as overcoming physical challenges builds mental resilience and fortitude
Helps managing stressed by providing a healthy outlet for releasing physical and emotional tension
Increases sleep quality by regulating sleep patterns and promoting sleep-wake cycles
Enhances cognitive function by promoting the growth of new neural connections and improving brain plasticity
Increases self-esteem and confidence, as achieving physical improvements can boost our overall self-perception
Reduces symptoms of anxiety and depression by stimulating the release of endorphins and regulating neurotransmitters like serotonin and dopamine
Flexibility/Mobility Training
Flexibility training allows you to move your body through a range of motion. good flexibility can improve range of motion and improve recovery from other physical exercises. Examples of flexibility training include yoga, pilates and general stretching routines.
Physical benefits of flexibility training
Improves range of motion
Enhances physical performance
Prevents injury
Reduces pain
Improves posture
Promotes blood circulation
Enhances functional movement
Improves balance and co-ordination
Aids weight management through active recovery
Mental health benefits of flexibility training
Reduces stress by lowering cortisol levels
Improves mood by releasing endorphins, also known as “feel good hormones”
Enhances sleep quality by promoting relaxation
Increases energy levels by promoting blood flow
Improves mind-body connection by increasing awareness of body sensations
Improves resilience by helping you cope with physical discomfort
TIPS for sticking to a workout routine
Now that we have covered the benefits of the different kinds of workout, it is important to give some final tips to make sure you can stick to whatever type of physical exercise you choose.
Think about what you want to get out of working out, and choose your favourite type of exercise accordingly. When you are clear about your goals and the benefits you want to achieve, you are much more likely to find motivation.
Stop thinking only of the benefits physical exercise can have on your appearance, because workout can help you with so much more than that. Not only workout improves our physical and mental health, but it also promotes longevity, helping you age well and healthy.
Stop thinking of workout as a chore, by finding physical activity you actually enjoy. There are so many things out there: swimming, running, boxing, rock climbing. Engage in whatever exercise you like, as the important thing is that you get to move your body.
If you get bored easily of your workout routine, try mixing out different types of workouts and activity. This will help keeping your routine interesting and prevent boredom.
Find a workout buddy, such as a friend, that can act as an accountability partner and make sure that you show up consistently to your workouts.
Start small. If you start by wanting to workout for 1 hour 3 times a week, you are setting yourself up for failure. Begin with short workouts and build up from there - even a 2-minute run can be a great start.
conclusion
Different types of workout come with different benefits. However, in general, physical exercise can improve mood, reduce stress, improve concentration and overall enhance your mental health and wellbeing. By focusing on the broader benefits of working out, rather than just physical appearance, will ensure you stick to your workout routine for good.