Is Exercise the Key to Unlocking Your Mental Potential?

A Holistic Approach to Performing Better Every Day

In recent years, the fitness landscape has undergone a significant shift. While many people still seek personal training to improve their physical appearance or heart health, an increasing number are recognising the profound impact exercise can have on their mental wellbeing.

The Mental Health-Exercise Connection

A recent survey found that the number one reason people cite for starting an exercise routine is "mental and emotional well-being." This marks a departure from pre-pandemic trends, where physical appearance often topped the list of motivations for joining a gym or hiring a personal trainer.

But just how effective is exercise in managing mental health? According to a comprehensive study from the University of South Australia, which analysed 1,000 research trials involving nearly 130,000 participants, exercise can be significantly more effective than standard treatments in managing a variety of mental health conditions. The study found that engaging in 2.5 hours of physical activity per week substantially reduces symptoms of depression, anxiety, and distress compared to conventional treatment options.

What are the ‘Actual’ Benefits for You?

Exercise offers both immediate and long-term benefits for mental health:

Immediate Effects:

1. Increased cerebral blood flow, providing mental clarity

2. Release of endorphins like dopamine, promoting a positive mood

3. Adrenaline release, offering an energising boost

Long-term Effects:

1. Changes in brain structure, particularly in areas related to mood stability

2. Improved sleep patterns, crucial for managing anxiety and depression

3. Enhanced immune function

4. Reduced physical tension

5. Improved self-esteem and confidence

6. Better posture, which has been linked to improved emotional wellbeing

Poor Posture Also Influences Your Mood

Research has uncovered a link between posture and mental health. A study by San Francisco State University found that students with poor posture demonstrated increased negative emotions and decreased mental performance. This connection is thought to be mediated by the neuro-myofascial web, which communicates body positioning to emotional centres in the brain.

At Club Forma, our personal trainers integrate postural correction techniques into all our training prescriptions, recognising its importance for both physical and mental health.

Is Exercise Really Better Than Traditional Therapy?

When asked if working out can be as effective as therapy for mental health, the answer is a resounding yes. An umbrella review of 1039 trials found exercise not only matches but can sometimes surpass traditional treatments in effectiveness. It offers several advantages:

1. Accessibility: Exercise is often more readily available than therapy appointments.

2. Cost-effectiveness: Compared to ongoing therapy sessions or medication, exercise can be a more affordable long-term solution.

3. No side effects: Unlike some medications, exercise doesn't come with unwanted side effects.

4. Social benefits: Gym environments and personal training sessions can provide a sense of community and shared experience.

So, What Is The Best Exercise for Mental Health?

While all forms of exercise can benefit mental health, some key factors can maximise its effectiveness for you:

1. Intensity: Higher-intensity workouts tend to be more effective, releasing more endorphins and providing a greater sense of accomplishment.

2. Consistency: Regular exercise over 6-12 weeks shows the most significant long-term benefits.

3. Personal enjoyment: The best exercise is one you enjoy and will stick with consistently.

Resistance training deserves special mention. When muscles contract during strength training, they release myokines into the bloodstream. These molecules can affect mood and emotional behaviour when they reach the brain. They also stimulate "muscle-brain cross-talk," which can enhance learning, memory, and executive thinking – important factors for performing well in the office.

What We Recommend

At Club Forma, our personal trainers recommend a balanced approach to maximize both physical and mental health benefits:

• 2-3 resistance training sessions (45-60 minutes each) per week

• 3 cardio-based activities (20-30 minutes each) per week

This combination helps ensure a comprehensive approach to health, wellbeing and improved daily performance.

Embracing Exercise as a Mental Health Tool

Exercise and personal training are not just about physical transformation; they're powerful tools for nurturing mental wellbeing. By incorporating regular physical activity into your routine, you're not only investing in your physical health but also fortifying your mind against the challenges of daily life. Remember, the journey to better mental health through exercise is personal - find what works for you and make it a consistent part of your life.

References:

Role of Physical Activity on Mental Health and Well-Being: A Review

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/

Exercise more effective than medicines to manage mental health

https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/

Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews

https://bjsm.bmj.com/content/57/18/1203?rss=1

Sarcopenia and Cognitive Function: Role of Myokines in Muscle Brain Cross-Talk

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926334/

Posture and Mental Health

https://www.health.harvard.edu/staying-healthy/in-a-slump-fix-your-posture

Why Most Winter Exercise Strategies Don't Work & How to Overcome Them

How to Win Your Fitness Battle During the Winter Months.

Winter often brings cold weather, shorter days, and a temptation to stay indoors. Many people find their exercise routines faltering during this season, despite numerous strategies designed to maintain consistency. Let's explore why most of these strategies fail and how you can effectively overcome these challenges.

Terrible Strategies and How to Fix Them

1   Setting Overambitious Goals

• The Problem: Winter's more difficult outdoor conditions can make it tough to meet lofty fitness goals. When goals are too ambitious, the likelihood of falling short increases, leading to frustration and demotivation.

• The Solution: Set realistic, achievable goals that accommodate the season’s limitations. Focus on maintaining rather than drastically improving your fitness. A good personal trainer will help you establish realistic goals and then break them down into the smaller, easy to achieve daily tasks required to attain your goals.

2   Ignoring the Need for Adaptation

• The Problem: Sticking to a summer routine without adjusting for winter’s demands can be discouraging. For instance, running in the dark or cold can be unappealing and less effective.

• The Solution: Adapt your routine to fit winter conditions. This might mean exercising at different times of the day, changing your workout type, or moving your exercise indoors – especially on those cold, rainy days.

3   Lack of Accountability and Support

• The Problem: Exercising alone can be particularly challenging in winter when motivation wanes. The absence of a support system can lead to skipped workouts.

• The Solution: Find a workout buddy or good personal trainer. Having someone to share the experience with can provide mutual motivation and accountability. At Club Forma we now have two-on-one sessions available if you would like to try training with a friend.

4   Underestimating the Importance of Mental Preparation

• The Problem: Winter blues and seasonal affective disorder (SAD) can sap motivation, making it hard to stick to any exercise plan.

• The Solution: Prioritise mental health by incorporating mood-boosting activities, such as sound frequency therapy, social interaction, and ensuring adequate sleep. A positive mindset will significantly enhance your commitment to exercising. Ask your Club Forma personal trainer which sound frequencies help boost energy levels and where you can easily access them.

The Best Strategies for Winter Success

1. Create a Flexible Plan: Develop a workout schedule that allows for changes. If you can't go for a run, have a backup plan like a strength training workout at a personal training studio or a yoga session.
   

2. Embrace Technology: Use fitness apps and trackers to keep your routine on track, exciting and varied. Tracking your workouts, in a fitness app such as Trainerize, and knowing that your trainer will see whether you have completed it or not also provides accountability, support and motivation.
   

3. Focus on Enjoyment: Find winter activities that compliment your gym routine and you enjoy, such as indoor swimming, dance classes, indoor rowing, or even winter sports like skiing. Enjoyment can be a powerful motivator.
   

4. Manage Expectations: If I’m not feeling like doing my workout, I tell myself I can take it easy and do an 80% intensity session. This gets me on the gym floor working out and fosters consistency. It’s not reasonable to expect to train full-blast every session. Next time you’re having an internal motivation crisis, give it a try!
   

5. Establish a Reward System: Give yourself something to look forward to after a workout. This could be a warm bath, a favourite healthy snack, or watching an episode of a beloved TV show.

By understanding why common strategies fail and implementing strategic solutions, you can maintain your exercise routine throughout the winter. The key is to stay flexible, find enjoyment in your activities, utilise the wealth of knowledge your personal trainer has for keeping things interesting, and adapt your plans to fit the season's unique challenges.

Tips on Exercise for Preventing and Treating Diabetes

Get Active to Control Blood Sugar and Counteract Pre-diabetes

Maintaining an active lifestyle is not just about shedding pounds or sculpting muscles; it plays a pivotal role in preventing and managing Type 2 diabetes. This chronic condition, characterised by insulin resistance and high blood sugar levels, is a growing global concern. Fortunately, the solution might be as simple as scheduling a resistance training workout with your personal trainer, along with lacing up your sneakers and hitting the pavement.

Exercise, the Ultimate Weapon!

Regular exercise acts as a potent weapon against Type 2 diabetes by addressing two key factors: weight management and insulin sensitivity. Engaging in physical activity helps control body weight, reducing the risk of developing diabetes. Moreover, exercise enhances insulin sensitivity, allowing cells to efficiently use glucose for energy.

Aerobic exercises, such as walking, running, and cycling, have been particularly effective in diabetes prevention and management. These activities not only aid in weight loss but also improve the body's ability to utilise insulin. Additionally, building muscle through strength training plays a crucial role in diabetes prevention. Mayo Clinic research underscores that an increase in overall muscle mass can reduce the risk of progressing to diabetes by an impressive 32 percent for individuals with pre-diabetes.

Effectively, when you exercise, you're instructing your body on efficient sugar storage within your muscles instead of the bloodstream. The more you engage in physical activity, the more efficiently your body utilises sugar.

To maximise the benefits, research has shown that completing two to three strength-training sessions weekly, preferably on nonconsecutive days works best. And for optimal results, combining these sessions with aerobic exercises in a single workout yields even more substantial enhancements in blood glucose levels.

NOTE: Ensure to have your water bottle within reach during extended periods of physical exertion, particularly in the warmer summer months. Inadequate hydration can significantly impact blood glucose levels.

Timing is of the Essence

Of course, the best time to do exercise is when you can fit it into your busy lifestyle, however exercises can often be relegated to the bottom of one's to-do list, particularly when managing the challenges of a chronic condition like diabetes. This underscores the significance of incorporating your workout sessions into your schedule with the same commitment as any other essential task.

Studies indicate that the optimal time for physical activity, especially for maintaining blood glucose levels, is one to three hours after meals when blood sugar levels tend to be higher. This is because exercise mimics the action of insulin in the body, directly reducing blood glucose levels, according to findings from a 2017 study in Diabetology & Metabolic Syndrome. The research revealed that individuals with type 2 diabetes who engaged in brisk 15-minute walks shortly after meals experienced lower blood glucose levels compared to those who opted for a single 45-minute daily walk before breakfast.

What We Recommend

At Club Forma, our fitness professionals typically prescribe three resistance training sessions, coupled with three to four 20-30min aerobic sessions, such as cycling, running, or elliptical, per week. This, varies depending on the clients goals and fitness levels.

Consistency and building your exercises routine into your lifestyle in a steady and sustainable way is the key to winning, so let's step into a healthier future, one comprehensive workout at a time.

Reference:

Mayo Clinic. (Year). Title of the Mayo Clinic Research Study. Journal Name, Volume(Issue), Page Range. DOI or URL