Exercise often boils down to one internal question: "will my willpower or my excuses win today when it comes to exercise?" Exercise is simply movement of our bodies, and that can be simple or complex...we each have the power within us to decide. Vincent Williams, Sr., said “Push harder than yesterday if you want a different tomorrow.”
Our life happiness is connected so deeply to our bodies! Our bodies house our brain, internal organs that keep us alive and which impact our energy level, ability to think and ability to move forward in life. Exercise and movement impacts each of us as we maintain our bodies.
If we have a treasure, say a beautiful ring, a super awesome car, a great pair of teeth, we tend to be proud of those things and take special care of them. We should do the same with our bodies. Self-care is not selfish...it is wise and will help us throughout life!
You don't have to join a gym to exercise. You can exercise in your home, in your car, in your office, in your neighborhood, by yourself or with friends. Some find that exercising with others inspires them, while some use exercise as a time to think and meditate. The cool thing about exercise is that you can pick and choose what works for you, know that any form of exercise will help you become stronger and more flexible. But did you know that exercise isn't just for the body? It's also impacting our brains and our mental health!
Exercise naturally impacts your brain, body, energy level, strength, and mental health!
As James Brown sang and shouted for us to do, “Get up offa that thing! Shake it 'till you feel better!" James knew that moving creates energy and he could sure stir up a crowd. He realized something important about energetic movement, exercise and its natural and immediate effects to improve create energy, make people smile, and relieve stress.
We’ve all had them…those days where we don’t want to get out of bed, where curling back up underneath the covers seems like a saner option than facing the world. Maybe it’s a dreaded work meeting, a homework assignment that’s fast coming due, the knowledge that after a busy workday, we'll be going home to make meals or juggle a family's needs. It may even the notion of having to go grocery shopping. You’re just so tired… whatever the “cause,” our self-talk and mental health can keep us from being the energetic people we'd like to be.
If you suffer from depression or anxiety, these “dark days” can become the standard. That’s not good. There’s some pretty simple stuff you can do to jumpstart healing, mentally and physically. Research indicates even light exercise increases health and life expectancy.
The real rub is that you know that’s true… intellectually. You’ve told yourself that hundreds, even thousands of times. We’re preaching to the choir on that. So, how do we beat that never-ending exhaustion, throw off the blankets, and tackle the world?
Get moving even if taking what may seem small, or insignificant steps initially. The trick is to keep taking steps to create a habit and gradually incorporating exercise into our lifestyle.
No matter our mental health situation, exercise helps! But as in all cases of life, moderation is the key. There are always extreme cases and some people obsessively over-exercise. There is such a thing as “too much” exercise, but that's not the issue if you’re anything like me.
Obsessive over-exercising is usually related to eating disorders and body image and that type of over-exercising impacts a lower percentage of people than does those who have learned to exercise moderately, which is wise, or those who never exercise, which can be dangerous. Non-exercising harms us as much as obsessive exercise. Both over or under-exercising can be deadly and kill.
Our brains are wired to respond to the movement of our bodies by releasing endorphins, and we need those. Seriously. endorphins are necessary to stabilize our mood, and if we get enough of them, some pretty cool stuff happens. The specific type of endorphins that exercise helps release in our brains are called “endocannabinoids,” as the name might imply; their purpose is to get you high, but in a natural way.
When we get enough of them, our brains kick into overdrive; exercise helps our neurons grow, meaning better memory, spatial awareness, and processing speed… we think better when we get our blood pumping and oxygenated. Not only that, but endocannabinoids also make us WANT stuff. The parts of our brain that control our motivation light up when we get enough exercise. Click on Ted-Talks image for great presentation by neuroscientist Wendy Suzuk to learn more about the natural chemical reactions our bodies give us when we exercise.
Your brain may take a while to get used to the increased endorphins, but when it does, look out world!
Now, imagine what you could do with a power-charged brain, better memory, and a renewed sense of purpose. Just imagine! Exercise helps kickstart your limbic system; you may have heard of the “runner’s high,” a feeling of intense bliss and increased energy that happens to joggers and marathon runners. Turns out, any exercise can have that effect, though aerobic stuff (rhythmic exercise that gets you breathing harder, like climbing stairs, cycling, running, and swimming) tends to get us there quicker.
Aerobic exercise is great for the brain's mood centers and easier than you may think.
Start out small, even if only 5 minutes a day and gradually add a few more exercises as you become stronger. If you set a goal of 30 minutes every day and take a walk, you’ll start seeing changes. It may take a few days but try it for a couple of weeks. Grab some headphones, pick a podcast (we recommend comedy podcasts because laughter helps get even more endorphins flowing!), or some upbeat music. Walk wherever you can, in your apartment, around the block, at your office, up some stairs rather than taking an elevator, in circles in the yard.
If you don't have a space to walk, dance in place. Sit at a desk or in a chair and exercise. Anything that keeps you consistently moving for a few minutes. It doesn’t have to be fast; you don’t have to break a sweat or lose your breath (though if you feel up to it, don’t let us stop you).
Get up and move! Make your goal small and start now if you can. Be consistent with your goal and do as much as you can. Set your iPhone or computer alarm to alert you or send you a reminder every 30 minutes or every hour to get up and move!
We're never too young or too old to exercise, stretch, or move! Children often exercise naturally through their play, especially outdoors. Running, hopping, skipping, especially with friends, builds body agility, socialization skills, and confidence.
Organized sports can later become part of a child's exercise routine but monitor if the sport is allowing your child to exercise freely or if it is putting undue stress or unnecessary expectations on a child. Having a child in a very structured sport at a young age may be damaging, rather than in a child's best developmental practice. Even though sports can teach valuable team building, discipline, and life habits, exercise should be for everyone, athlete or not.
Women can often exercise after giving birth, with a physician's approval (read more here). depending upon how the delivery went. They can also exercise prior to birth with their physician's approval. Moms can even exercise with their babies or children as part of their body restrengthening goals. Spouses can help with childcare or also participate in exercise classes to motivate their family members to have fun together while also building strength and agility together!
Families can have fun together on hiking or playing outside outings, exercising together inside the home, or making exercise a regular habit in their family's daily routine. This models an example for children and teens that carry through a lifetime, preventing disease, injury, and unnecessary medical costs related to obesity or poor health for all family members involved.
Individuals with arthritis, mobility, or aging issues often benefit by slower movements, stretching, or water-walking or water-exercises. Many insurance plans have preventive care coverage for clients, and many Medicare plans offer "Silver Sneaker" or other over 65 plans to help the aged increase exercise and mobility. Insurance companies have found that it saves their insurance company money, as well as improves quality of life for this particular age group. Mayo Clinic reports, "Aquatic exercise is a low-impact activity that takes the pressure off the bones, joints and muscles. Water also offers natural resistance, which can help strengthen the muscles. Aquatic exercise can have many health benefits, such as improved heart health, reduced stress, and improved muscular endurance and strength. Exercising in the water can be a great way to add physical activity into your life. It also may be a helpful way for older adults to stay active." (Click here for detailed Mayo report)
Other resources:
Free exercise workout music (YouTube has tons of free workout music!)
How to Exercise with Limited Mobility - HelpGuide.org
NHS (National Health Services-UK)-Exercise info & video workouts
We've seen some people overcome unbelievable obstacles in their lives, and you can be one of those people! It's your thinking, your mindset, that makes you get up in the morning to exercise, do the hard work you need to do, and reframe that negative mindset into one that visualizes the changes you are making even before they are made. That visualization is important, and I often tell my clients to visualize scenarios of success and you'll be more likely to obtain those results. “Just believe in yourself. Even if you don’t, just pretend that you do and at some point, you will.” – Venus Williams
Self-talk and mindset are so important, as is encouragement. Doesn't matter if that encouragement comes from others or it's coming from within you. It's refocusing your mind on what you can do and moving toward that goal, that vision, or that success.
So go grab a great pair of supportive athletic shoes, some water to stay hydrated, and get moving! Begin moving by yourself or find a friend or a group to join. Consider hiring a good trainer, begin watching a video, or get up and vacuum the house or mow the lawn! Just get moving!
Remember, it's your mindset that may be that extra push to encourage you to get moving!
To inspire you on your way, read some great quotes from some people who have faced the same challenges you may be facing, and see their mindset attitudes about moving forward!
"It is not the mountain we conquer, but ourselves." (Sir Edmund Hillary; first to reach top of Mt. Everest with fellow mountaineer climber, Tenzing Norgay)
“You miss one hundred percent of the shots you don’t take.” – Wayne Gretzky
“I’ve failed over and over again in my life and that is why I succeed.” – Michael Jordan