5 ways that exercise improves mental health

5 ways that exercise helps mental health.

Here at Three Pillars of Fitness we are passionate about the ways in which exercise and movement can improve our lives, not just in a physical way but also from a mental health perspective. As a trained Mental Health and Exercise Coach (MHEC). I have the skills to help you look and feel better, so that you have the best chance of sustaining a happy and healthy lifestyle. If that floats your boat use the button below to get in contact, Today.

1. Exercise increases mindfulness:

One of the greatest benefits of movement is mindfulness, often seen as a “fad” or passing trend, mindfulness can allow us to focus on an exercise just enough to move our focus from our day to day challenges to the present moment. Being mindful helps us to realise we are seperate from our problems, our problems are external to us. The best bit? Being mindful requires no gym equipment, but it is a skill, meaning that the more we practice being mindful the easier it becomes. Try standing on one leg tapping your head and rubbing your tummy, I bet in this moment you are really having to concentrate? in doing this you are “aside” of your problems and challenges (mindful). Who knows, by the time you go back to your normal day you might even have some ideas of how to solves a problem or embrace the discomfort a problem is causing. You know what they say….. “A change is as good as a break”.

2. Improved sleep:

Sleep is the cornerstone of all human existence, sleep is when the body rests, digests and restores itself (both physically and mentally). Exercising regularly can mean that we are becoming busier (investing in our health). For those that struggle with sleep, exercise can make a real difference to sleep patterns and hormone regulation. Investing in your future will not only make you more tired but may also bring about a sense of peace that you are investing in your future health.

According to sleepeducation.org vigorous exercisers are almost twice as likely as non-exercisers to report “I had a good night’s sleep” every night or almost every night during the week.

3. Lifeskills are created and practiced:

Workouts and visits to the gym can really help us to build and practice life skills. For example:

Going to the gym or working out when you don’t feel like it is a great example of resilience.

Adapting workout regularity, content or duration during a particularly busy time at work shows problem solving.

Showing up in a gym environment or exercise with other members (even Family and Friends) could create confidence in social settings for someone who is anxious.

4. Endorphins (feel good chemicals) are created:

Endorphins are hormones created in our brains during and following exercise. These awesome compounds give us a sense of well being and are the bodies natural pain relievers. I think of this mood elevating as a Thank You signal from the brain to encourage movement, after all we are designed to move (we have lots of bones, joints and muscles exactly for this purpose). Endorphins can also regulate our hunger, reduce anxieties and boost our confidence. Boosting our endorphins can be done through exercise, it can also be achieved through laughter, meditation and sex.

Some people don’t produce enough endorphins naturally, symptoms of low endorphins can include: Depression, aches and pains as well as impulsive behaviour and addiction. To read more about endorphins, click here.

5. Progressions feel good:

One of the coolest things about working with me as your Mental health and exercise coach / Personal Trainer, is that I support you in progressing your workouts (and lifestyle) in a way that is challenging but also doable. We’ve all been there, going to the gym just to “tick the box” but if we can gently progress, motivation to keep working hard increases. TIP: Avoid letting your workouts become boring, stick to your planned movements, but keep trying to progress your resistance or the complexity of your movements, once your are confident in a squat (sit to stand movement) add a weight, around 6 weeks later add a weight, either increase your repetitions, or move to a more complex movement like a smith machine deadlift.

As a Certified Mental Health and Exercise Coach I pride myself on conversations which help you to improve your quality of life, not just your fitness. I always say, “I can teach you to squat in 1 or 2 sessions, but helping you to break down your blocks and see your potential is where the real progress is made!”

What makes a mental health and exercise coach different to a regular personal trainer?

This is a great question. As a mental health and exercise coach I have an understanding of common mental health challenges such as: Neurodiversity (A.D.H.D, A.D.D), autism, anxiety and depression. I understand how making slight changes to a coaching programme could be helpful for people with different learning styles. This could include visual learning, perhaps meeting a client outside of a gym before a session to help them feel more comfortable.

During sessions with me all of life’s challenges are welcome to be shared, in confidence. If I feel that you would benefit from a counselling or more therapeutic approach, I will offer to refer you to a suitable service provider, this might include an NHS provision for mental health or a trusted private therapist.

Another thing that forms the basis of training with me as that although weight loss may be necessary we will focus on daily habit/ behavioural patterns and the life skills (or bi-products of exercise) such as Problem solving, confidence, independence and belonging etc. If we concentrate on daily actions, weight loss will follow. This approach ensures that exercise is not purely about aesthetics but about personal development, this style of coaching also supports your mental health.