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:
Increased cerebral blood flow, providing mental clarity
Release of endorphins like dopamine, promoting a positive mood
Adrenaline release, offering an energising boost
Long-term Effects:
Changes in brain structure, particularly in areas related to mood stability
Improved sleep patterns, crucial for managing anxiety and depression
Enhanced immune function
Reduced physical tension
Improved self-esteem and confidence
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:
Accessibility: Exercise is often more readily available than therapy appointments.
Cost-effectiveness: Compared to ongoing therapy sessions or medication, exercise can be a more affordable long-term solution.
No side effects: Unlike some medications, exercise doesn't come with unwanted side effects.
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:
Intensity: Higher-intensity workouts tend to be more effective, releasing more endorphins and providing a greater sense of accomplishment.
Consistency: Regular exercise over 6-12 weeks shows the most significant long-term benefits.
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
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
Sarcopenia and Cognitive Function: Role of Myokines in Muscle Brain Cross-Talk
Posture and Mental Health
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