“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of a dynamic and creative intellectual activity.”  – John Fitzgerald Kennedy

Most of us know that exercise is good for us. We’ve heard about the many benefits of being active, such as, increased energy, stronger immune system, increased muscle tone, weight loss, and better overall health.

We’ve also heard about the types of health problems that can occur as a result of a lack of exercise, including heart disease, diabetes, and obesity – to name a just a few ways we compromise our health, according to the Public Health Agency of Canada (PHAC). Being inactive can have a profound impact on our physical health. However, it can also impact our mental health.

Mental health is a critical part of our overall health and livelihood. It involves our thoughts, feelings, and actions, which in turn affects how we function on a day-to-day basis. It includes our ability to deal with demands, which involves areas such as decision-making, and how we adapt and cope with difficult situations. Without good mental health we would have difficulty meeting the challenges of our daily lives.

Some of us have trouble sleeping when we feel overwhelmed, others find themselves more irritable than usual, and many people feel they just don’t have the mindset to cope with some of the demands they face on a regular basis.

Many of us are faced with daily challenges that can leave us feeling stressed or overwhelmed. We’re often faced with too many demands and not enough resources to meet them. Challenges in areas such as work, family, and financial, can be mentally exhausting at times, and can leave you feeling worse-for-wear.

Building and maintaining mental fitness includes taking care of your physical self. Exercise not only keeps you physically fit, but it has many psychological benefits as well, according to the Canadian Mental Health Association (CMHA).  They add, “Exercise can reduce anxiety – many studies have come to this conclusion. People who exercise report feeling less stressed or nervous.”

A basic fitness program can improve your ability to manage stress. Exercise burns off the hormones, sugars, and fats that are released into your system when you’re stressed. And when you’re physically active, there is an increase in the hormones, called endorphins, which are responsible for improving your mood. And when we feel better, we cope better.

The following are some exercises that will not only help you to feel better but will contribute to improving your health overall.

Relaxation exercises will help minimize your heightened sensations during those particularly stressful times. Try techniques such as deep breathing, visualization, meditation, and muscle tightening-and-release exercises.

Stretching promotes relaxation. It helps prevent the muscles from tightening up which produces common indicators of stress – aches in the areas of the head, neck, and back. It also increases flexibility and mobility. Yoga is a good example of a stretching exercise that combines movement with deep breathing.

Strengthening exercises increase the strength in your muscles and bones, improve your posture, create lean muscle tissue, which increases metabolism and reduces body fat. Exercises include weight lifting, climbing stairs, and any other activity that creates resistance. Warming up is important, along with learning the proper technique, to protect your back and joints from stress and injuries.

Cardiovascular exercise moves oxygen through the body, benefits the heart, lungs, and arteries, and results in biochemical changes that elevate your mood and encourage a healthy self-concept. Exercises include swimming, and cross-country skiing. These activities are noncompetitive and less psychologically stressful than other sports such as golf or tennis. The best cardiovascular fitness program involves daily aerobic or rhythmic, repetitive exercise three times a week.

Physical activity doesn’t have to be difficult. It can be quite easy and enjoyable. Think about exercises you’d like to try, gradually add them to your daily routine, and do them at your own pace. You can also vary the type of exercises you do each week to keep it interesting. It’s worth the effort to feel better. Just a few minutes a day can make a great difference.

Other Options

Alternative exercises, that you can do individually or socially, and that provide strength, aerobic, and flexibility, are:

Aerobic

Brisk Walking

Square dancing

Canoeing/ Rowing

Team Sports, such as, tennis and golf

Strength

Landscaping

Swimming and other water exercises

Flexibility and Relaxation

Tai Chi

Ballroom dancing

Gardening

Some of these exercises provide you with more than one benefit. For example, swimming can provide both strength and aerobic benefits, and so on. MSM