In today’s world, we all know that exercise is good for our bodies, but did you know it can also work wonders for your mind? With more people seeking help for mood disorders, healthcare professionals are increasingly recommending exercise to improve mental health. In fact, since 2019, the NHS has included exercise as a treatment for mild mental health issues. Despite this, many people find it hard to stay motivated or fit in exercise.
While the benefits of exercise are widely acknowledged, including better blood pressure, improved sleep, and a stronger body, the mental health benefits often get overlooked. Regular exercise can release endorphins, improve serotonin levels, and even promote the production of “hope molecules,” proteins that help reduce stress and improve mood. However, for some, exercising can feel like a difficult task, often perceived as boring or physically uncomfortable.
Fitness culture tends to focus on physical appearance, creating unrealistic expectations, while gym environments can feel intimidating. For mental health benefits, it’s essential to rethink the reasons behind exercising. Instead of focusing on aesthetics, shift your goal to gaining mental clarity, reducing anxiety, and improving your mood.
Mental Health and Exercise: Combining the Best of Both Worlds
Research has shown that blending physical exercises with mental awareness can create a powerful approach to boosting mental health. Trainers are now emphasizing exercises that not only build physical strength but also encourage introspection and self-awareness. This combination is more beneficial than focusing solely on the body or the mind.
With the right mindset, many people report an increased sense of energy, reduced anxiety, and improved mood after regular exercise. Building social connections during workouts is another added benefit, helping to create a sense of belonging. These exercises are simple, effective, and don’t require a gym membership to get started.
5 Simple Exercises To Boost Your Mental Health
At Soma Space in Shropshire, trainers Kevin Braddock and Jo Hazell-Watkins have developed five simple exercises that promote both physical strength and mental well-being. These exercises are known as “atomic movements,” small movements that, when practiced regularly, lead to long-term physical and psychological benefits. The five exercises include squats, lunges, twists, hinges, and push-pull movements. These can be done with or without equipment and can be tailored to suit your current fitness level.
Here’s how you can get started with these exercises to boost your mood and improve your overall well-being:
1. Squats: Embrace Discomfort for Growth
Squats are a great starting point to get comfortable with discomfort. The key is to focus on pushing through the challenging moments. Begin with a basic bodyweight squat: stand with your feet shoulder-width apart, bend your knees, and push your hips back while keeping your feet flat. Avoid leaning forward and use your heels to push yourself back up.
As you progress, you can add weight by holding a kettlebell or dumbbell at chest height. Reflect on how your body feels during the squat. Do you notice any discomfort, or do you feel stronger as you push through?
Go further: Try holding a deeper squat or consider joining a yoga or martial arts class that involves similar movements.
2. Lunges: Move Beyond Stuckness
Lunges help break the mental and physical “stuck” feeling often caused by stress or anxiety. Begin by stepping forward with one foot, lowering the back knee to the floor, and returning to a standing position. As you progress, try side lunges or reverse lunges. Keep your torso raised to maintain proper posture.
Reflect on the feeling of moving forward in your lunge. This simple movement is symbolic of moving beyond mental blocks and anxieties.
Go further: Consider taking part in a walking or running program, such as Couch to 5K, which involves lunging motions with each step.
3. Twists: Achieve Flow and Flexibility
Twisting exercises, such as those used in boxing or tai chi, help improve fluidity in movement and promote mental clarity. Try shadowboxing with simple punches or a tai chi-inspired twisting movement where you rotate your torso while keeping your arms relaxed.
Reflect on the smoothness of the motion and how the twisting movement feels in your body. Notice how your balance changes as you twist, allowing yourself to focus on the present moment.
Go further: Explore boxercise or yoga classes that incorporate dynamic or static twisting motions. Dancing can also help promote flow and coordination.
4. Hinge: Strengthen Your Core and Posture
The hinge movement is key to developing strength in your legs and back. This movement is the foundation of the deadlift exercise, often performed with a barbell, but it can be done with lighter weights or no equipment at all. Stand with your feet shoulder-width apart and bend at the hips while keeping your knees slightly bent and shoulders pulled back.
Reflect on how it feels to stand tall after completing the hinge. This exercise encourages proper posture and self-assertion, reminding you to stand up straight and face challenges with confidence.
Go further: Progress to more advanced movements, such as the kettlebell swing or deadlifts at a gym.
5. Push and Pull: Release Frustrations and Build Strength
Push and pull movements, such as the press-up or pull-up, are excellent for building upper body strength while also releasing pent-up frustrations. A simple push-up can be modified by lowering your knees to the ground or using a counter for support. Similarly, pulling exercises, such as the Superman (lying flat on your front and drawing your elbows toward your sides), can be done to target your back muscles.
Reflect on what you’re pushing away or pulling closer in your life. These movements can help you release tension and build both physical and mental strength.
Go further: Try rock climbing, swimming, or rowing for a full-body experience that engages both push and pull movements.
Conclusion
Incorporating these five exercises into your routine can have a significant impact on both your physical and mental well-being. By focusing on how the body feels during the movements and using them as opportunities for self-reflection, you can create a balanced and sustainable fitness practice that supports mental health. Remember, it’s not about achieving a perfect body, but about moving your body in ways that make you feel stronger, calmer, and more connected to yourself.
Related articles:
- Losing Weight Improves Health Physically But May Affect Mental Wellbeing
- 10 Clear Signs Your Mental Health Needs Attention
- 10 Good Habits To Develop Your Mental And Emotional Health
