The worldwide Covid-19 pandemic is wrecking havoc in our lives. In such situations, it can get difficult to maintain mental well being. The status of mental health depends on a number of factors, including physical fitness. Daily exercise or even other physical activities are important to maintain your body. If you a healthy internally and externally, then only your mind will be able to function properly. Onlymyhealth editorial team talked to Mr. Vipin Bhadana Certified Fitness Expert, about how physical fitness improves mental health, and exercises that you can do daily for the same.
How does physical fitness help in improving mental health?
Physical health and mental well being go hand in hand. Poor physical activity leads to bad mental health gradually and vice-versa. Why is physical activity important? The area of physical activity includes the release of endogenous opioids. Since there is an increased release of beta-endorphins after exercise, physical activity positively impacts common mental disorders and depressive symptoms. The function of endorphins is connected to uplifting mood. With a positive mood, you can get an overall greater sense of well-being.
Because of thermogenesis, exercise creates a warmer and comfortable temperature of the body. This further helps a person to have a relaxed mood. Despite knowing about the benefits of exercise, many barriers may restrict you from exercising. Psychological barriers include distress, depression, poor motivation, and low self-confidence. Physical barriers can include high cost, lack of access to facilities, lack of time, and lack of social support, having insufficient information or knowledge, and a poor environment. There is a way that we can overcome these barriers.
Also read: Brain Exercises To Keep Your Mind Active And Healthy During Lockdown
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Exercises that you can include in daily life
There are certain forms of exercise that you can include in your day to day life easily. We have here 5 five exercises that can help you improve your physical health and hence, your mental health as well.
1. Walking
It is the most simple and basic form of exercise that one can practice daily. We shall never underestimate walking. It is powerful and helps you stay in fitness and improves cholesterol levels, and strengthen bones. Walking also helps to keep blood pressure in check, lifts your mood, and lowers your risk for several diseases such as diabetes and heart disease. It can help you resist age-related memory loss. Start with 10-15 minutes a day and proceed to 30 to 60 minutes a day.
2. Kegel Exercises
Kegal exercises help in strengthening the pelvic floor muscles that support the bladder. Strong pelvic floor muscles help in preventing incontinence and maintaining the self-confidence of the person in concern. Along with women, these exercises can benefit men too.
3. Swimming
It is one of the best forms of exercise since the buoyancy of the water supports your body. By supporting your body, it takes the strain off painful joints so you can move them more fluidly. Swimming can be an effective way to maintain your physical fitness and freshen up the mood as well.
4. Strength training
You shall always begin strength training under a trainer. It is believed that not using muscles will make you lose strength over time. Hence, exercises such as weight lifting are important. It is advised to practice strength traning under the guidance of an expert.
Also read: Check Out The 9 Amazing Benefits Of Regular Exercise
5. Bicycling
This is a known and easy exercise that adults and children can do alike. Begin with small intervals and extend the time. According to fitness expert Mr. Vipin, this helps in strengthening the thigh muscles as well. You can bicycle around the society or block for an hour everyday.