Exercise & Mental Health
As we all do the best we can to try and get through the challenges of the current COVID-19 pandemic, we most likely have all had moments where we have struggled to stay positive because of the monotony of lockdowns and restrictions. In this blog I am talking about the benefits exercise can make to our mental health which will help us get through the challenges ahead of us and feel less fatigued both mentally and physically.
Over the past 2 years I have spoken a lot via my social media channels and to my clients about the importance of keeping up a regular exercise and diet routine and how it is key in making you feel better by improving your mental health. Looking after ourselves is something that is within our own control and by doing this we can improve our mental state, this is absolute key in helping us get through lockdowns. Allowing your body and mind to feel good is the most important thing you can do to help you think clearly about what's ahead and again feel positive about life after lockdown.
As many of us around Australia are still affected by long enduring lockdowns, or in again and out again lockdowns, we need to use the tools within reach and within our control to set up a regular routine to avoid us feeling negative and instead feel good about ourselves.
So what are the tools we can use to help set up a regular routine?
- If you don't think you can motivate yourself on your own to exercise there so many options to get moving, and these can help you be accountable. This includes joining online group sessions (Like the Bootcamps & Yoga we run :)), or asking a friend or neighbour who lives near you to go for a walk/run. These types of activities you don't necessarily need to think about doing it as you just need to show up, you also will feel great being able to interact with others - even if it is virtual.
- Plan 4-5 days & times per week where you know there is time in your schedule and book it in your calendar. If you have a plan you're more likely to stick to it rather than just thinking about it day by day. Once it's in the diary, make sure you get it done and treat it like any other important meeting. Time shouldn't be as much of an issue in lockdown, we often have more time on our hands as we are stuck at home!
- Plan your menu and meals for the week, then do 1 weekly shop. Once you have the ingredients to cook with all you have to do is cook. Once you have a plan there's less you have to think about and then less chance of getting takeaway!
- Sleep! This also helps you think clearly and make better decisions. A clear mind is what we all need right now. Aim for 7-8 hours a night.
I spoke with Orly Miller a local Psychologist who provided some of her expert insights as to why she thinks this topic is so important, she says;
"When we are confronted with stressful situations our stress response systems are activated as a way to respond to the trigger. Our stress response is an ancient system that has evolved over time to keep us safe. It is responsible for the secretion of cortisol and adrenaline which gives us the necessary energy required to effectively deal with the trigger by fighting it off or running away. Once we have used up the energy to avert the stressor, the parasympathetic nervous system can then kick in to calm us down. The problem with modern day stressors, including the effects of the current pandemic is that the threat is pervasive and lingering. We can’t fight it off or run away from it which means that the stress hormones continue to circulate throughout our systems without end. Physical exercise is crucial at these times because it offers a release for the stress hormones and an opportunity for us to calm back down in the face of a pervasive threat. Mindfulness practises like mindful breathing are also a really effective way to bypass the stress response. It is essential that people are engaging with these practises at this time because there can be some really detrimental physiological and psychological effects of prolonged stress in the body. Physical exercise becomes a crucial release for the stress hormones that are secreted due to the stressful circumstances we are currently faced with."
Orly also talks about how we deal with our stress response, which I think is also something we should be aware of especially during lockdowns and learn how to manage it. As we know exercise can have a massive positive impact in helping anxiety and stress - another reason why it's so important to keep moving!
You can read more about what Orly has to say about stress response here: https://www.orlymillerpsychology.com/post/bypassing-the-fear-response-a-key-to-human-evolution
I hope you found these tips and insights helpful!
For any advice about your training or for any questions please feel free to reach out.
You can also find me on socials @terminator_fitness_melbourne. I'm always sharing lots of fun & interesting content.