As we are all at home during this period of the Circuit Breaker, things can start to get a little gloomy at home or with yourselves. There are chances that our mental healths take a toll during this time as we’re not able to go out for anything. We totally understand how that feels too and which is why we put together this article on some exercises you could do to boost your mental health during the circuit breaker.

Benefits of exercise for mental health

Exercise isn’t all just about the size of your muscles. It improves your physical health as well as your physique. Those who regularly exercise will tell you that they feel much more energetic throughout the day, sleep better, improved memory and they feel more optimistic and positive about themselves.

Exercise & depression

There are proven studies that show exercises helps in treating mild to moderate depression as an antidepressant would. Not only that, maintaining an exercise schedule prevents you from relapsing too. How it does that is it promotes changes in the brain that includes neural growth, reduced inflammation as well the ability to stay calm. Exercise also releases endorphins that energises your spirits and helps make you feel good.

Exercise & anxiety

As exercise relieves tension and stress, it is said to be an effective anti-anxiety treatment. It not only boosts your physical as well as your mental energy, but it also enhances your well-being through the release of endorphins. Additionally, with exercise, you would be able to interrupt the flow of constant worries and troubles running through your head.

Exercise & ADHD

When you exercise, it is proven that you will be able to tackle your Attention Deficiet Hyperactivity Disorder. How? It helps improve your concentration, memory, motivation and your mood as well. As you exercise, your brain’s dopamine, norepinephrine and serotonin levels are all boosted.

Exercise & PTSA and trauma

How this works is, when you exercise, you help your nervous system to become free and unstuck. That starts to move out of the immobilization stress response that characterises PTSD or trauma. Rather than having your mind wander, you should pay close attention to the physical sensations in your muscles and joints.

Types of Exercises

Running

Documentary photographer, Martin Eberleen found that running helped him after he was diagnosed with ADHA. He explains how running helped him control his thoughts, slowed him down an provided him with the opportunity to focus on the things he needs too.

Not only that but generally, running also helps those who have bipolar disorder as runnings provide the runner with calming effects that help in facilitating mood regulation.

Walking

Yes, running and walking are two very different actions and exercises. It doesn’t have have to be long hours of walking, but 10 – 20 minutes of walking every day can bring a huge difference to your mental health. What’s vital to remember while walking is to move your body in ways that are effortless and enjoyable.

There is research that has been concluded that low-intensity aerobic activity is the best form of exercises to encourage positive thoughts while improving alertness. Hence, start off slow and build up your pace as you go. Additionally, gentle and low-impact exercises are also the best choice to get the ball rolling if you have a physical health problem or are prone to panic attacks.

Cycling

We don’t actually mean taking your bicycle and riding it out. If you have the exercise bicycle at home, then it will be very beneficial during this circuit breaker. When you cycle, your motor skills works and that keeps your brain healthy and allows you thinking processes to run smoothly.

Not only that, cycling has been shown to significantly improve many different aspects of your mental health like relieving stress, mental clarity and better concentration and memory. Additionally, it decreases your stress hormones that affect your mood in a negative way whilst increasing your happy hormones.

Also, cycling has shown to delay cognitive decline and dementia in the elderly and helps them improve their reasoning, problem-solving skills along with the executive function.

Pilates

Even though pilates usually gets overlooked as its main focus is on back health and core strength, there is indeed a connection between mental and physical health. It is known as “Contrology”, which is the control of the mind and body.

Not only that, learning the skill of Pilates as well as focusing on technique and how the body feels during Pilates is a very mindful exercise. This exercise is a brilliant and effective way to reduce stress and promote relaxation. Aside from mobilising and moving your body, Pilates also focuses on breathing and relaxation that switched the body’s parasympathetic nervous system, that is responsible for sleep and relaxation.

Source: PsycheTruth

Yoga

One of the reasons yoga helps in creating better mental health is that it integrates the mind and body while being a form of therapy and meditation as well. Yoga looks like it’s only exterior a actions but it actually works effectively within as well. For those of you who find it difficult or scary to sit and dwell in your own thoughts, yoga is the gateway in helping you comprehend what they need emotionally, mentally and physically.

Also, the continued focus on the breath brings you into the present moment and instigates a parasympathetic response from our nervous systems. If you are someone who loves the gentle moment, yoga is definitely something you should try as it is soothing and it gets you to be in touch with yourself. It is a therapeutic exercise that helps you both internally and externally. Hence, this makes yoga one of the best exercises for mental health.

Source: Yoga With Adriene

HIIT

HIIT stands for High-Intensity Exercise that is known for increasing stress levels but owing to a surge of adrenaline and cortisol. However, as you become more active, you will find you body adapting to this exercises and you will also learn to cope and become more resilient over time, which will then help you with coping with stress on a daily basis.

Doctors recommend that HIIT exercises are an amazing way to getting out of your own headspace for some time and it stops you from stressing ad helps you focus on something positive. Then, the endorphins hit you from the exercises and that helps improve your mood overall.

Source: Group HIIT

Zumba

Zumba is an aerobic fitness program or exercises that combines Latin and international music with dance movies. The routines incorporate interval training and they alternate between fast and slow rhythms to help improve your cardiovascular fitness.

Not only that, Zumba aids in promoting your psychological well being. It relieves stress, improves your cognitive skills as well as prevents cardiovascular diseases. Also, as Zumba is a dance, it also helps you improve your self-esteem and your dance movies. Additionally, you’d be surprised that it even helps you improve your posture, which in fact makes a huge difference when it comes to self-confidence.

Source: LIVELOVEPARTY.TV