Resistance is not so futile
In my opinion, the most complete and
health-promoting programmes will be
inclusive of both strength/weight-based
training with aerobic exercise. Below are
some of my top tips for utilising your
workouts to aid your mental health. Get
up. Get out. Sweat on. Let it out!Focus
Allow yourself to focus on your body.
Making mind-to-muscle connections will
help you grow and develop your body, and
help ward off those wandering thoughts.Work out early
Get up early and get a workout in before
you start your working day. Take it from
me, there’s nothing better than feeling fired
up for the rest of the day, pumped full of
endorphins and adrenaline! You’ll awaken
your mind and body, and stimulate your
brain early in the day – reaping creative
benefits later on.Find a plan. Stick to it
Write yourself an exercise plan which
incorporates one or two restful days,
with a few days of weight training and a
few including cardiovascular exercises.
But the golden rule? You have to stick
to it. No excuses. Showing self-efficacy
and commitment to your fitness will
heighten your self-esteem and sense of
accomplishment more than hitting that
snooze button. Just remember to be
realistic in your goals.Heal Yourself
According to research by Oxford University,
regular participation in exercise whereby the
heart rate is elevated for an extended period
of time can be as effective at helping control
and diminish the symptoms of mild anxiety
and depression as commonly prescribed
medications. Ranging from insomnia, racing
thoughts and low mood – exercise has been
shown time and time again to aid in recovery
from mental illness.
Even recovery from more severe disorders
such as schizophrenia have been proven to
be aided by exercise. Participants took part
in an intervention study whereby a course of
regular exercise was incorporated into their
treatment programme. Their symptoms were
compared to those of a control group who were
given medication only. The results showed the
exercise intervention group to have reduced
social withdrawal, reduced mental
and physical lethargy and a heightened
self-esteem.
To me, it makes sense. Get people moving
and their bodies respond positively over
time. Including a structured exercise
programme into mental health treatment is
something that I believe is grossly overlooked
by regular medicine.
Exercise Those Demons
A revolutionary new therapy of self-healing:
Dynamic running therapy involves a session
with a qualified therapist or counsellor, where
you will be guided on a route through not only
the chosen running area, but also through
your own thoughts and feelings. Dynamic
running therapy (DRT) is designed to help aid
mental clarity, by allowing more oxygen to be
pumped around the body and encourage you
to use mental frustration to fuel your workout
further. The feeling of running forwards allows
you to associate talking therapy with making
(quite literal) positive steps forward. The
result? You’re more likely to open up and feel
a sense of release, relief and contentment with
your therapy. DRT has been anecdotally shown
to aid in stress, anxiety and bereavement relief.No Pain. No Mental Gain.
There’s nothing I hate more than the gym
selfie. This being said, no one can deny the
immense feeling of accomplishment you
achieve by sticking to a regular exercise
programme. Seeing yourself grow stronger,
fitter, faster and more muscular – it gives you
a sense of pride in what you are doing and
how far you will be able to go. Self-esteem is
enhanced by regular exercise, and when we feel
better about ourselves, we approach our lives
with more positivity. It’s not just about looking
better – the physical or shape-enhancing
benefit of training is an afterthought for most
of my regular gym-going friends!