Exercise and Mental Health - A Personal Trainers' Guide
As personal trainers, we get to see the different ways and reasons people work out. For a long time, exercise has been seen by many as a purely physical endeavour; one pursued by bodybuilders, marathon runners, athletes and the chronically narcissistic. Thankfully, however, this perception is starting to change, and lots of people are waking up to the idea that everyone can, and should, include some kind of regular physical activity in their routine. The physical benefits of this are obvious and undeniable - lower blood pressure, more physical capacity for daily tasks, stronger bones, reduced chance of many injuries and a lower risk of many chronic diseases to name but a few. This isn't the whole picture though! As more people enter the world of fitness, they are realising the myriad mental and emotional benefits of physical training, and how they can improve your day to day life.
From a scientific perspective, the exact mechanisms of how physical exertion affects mental health are unknown. The leading hypothesis is as we exercise, blood flow to the brain increases, levels of the stress hormones (specifically cortisol and adrenaline) are lowered, stimulating hormones like serotonin and dopamine are released, and the production of endorphins is stimulated. Endorphins are the body's 'feel good' chemical - reducing your perception of pain, and alongside serotonin and dopamine, encourage positive sensations such as pleasure, euphoria and happiness. This potent chemical cocktail lifts your mood, and this can last long after your workout session ends!
Beyond the neurochemical, there are many other factors as to why exercise has a powerful positive effect on mental health. Oftentimes, you will meet like-minded peers as you engage in fitness. Whether these be teammates at football, sparring partners at Brazilian Jiu-Jitsu, or fellow lifters at your local gym, this sense of camaraderie can help us at our lowest. Struggling with your mental health can be a very isolating experience, so finding a way to surround yourself with supportive, driven friends can be massively beneficial. Additionally, humans are goal orientated creatures - we do well when we have a destination in mind, a roadmap to show us the way, and a reliable vehicle to get us there. Having long-term goals can provide us with routine and structure, and help us establish positive habits to build up over time. It doesn't matter if it is to squat 100 kilos, run a 5K, do a pullup or touch your toes - having a concrete, actionable goal will help you to stay motivated, achieving it will make you feel amazing and encourage you to set your next target!
"Well-being is realized by small steps, but is truly no small thing." Zeno
Just like our muscles adapt, grow and become stronger when placed under stress, we can grow mentally and emotionally by the same method. When we're lifting weights, we don't have heavy loads thrown at us at random times when we're not expecting it - we prepare, we lift based on a prearranged programme, and gradually increase the load over time. The same goes for mental growth; if we are randomly placed under immense stress without time to prepare, we won't grow, we will break and get hurt, but if we gradually, methodically expose ourselves to challenging stimuli, we can become more resilient and ready to take on the challenges of the world. One method to do this is by following the first half of this metaphor - exercise! By engaging in a consistently challenging, but manageable exercise routine, we will not only become fitter, but we will become more capable of dealing with adversity outside the gym. As we make gradual steady progress and surpass what we were previously capable of, this positive reinforcement echoes into every part of our life. By building up small victories, we can become more confident of our ability to face down challenging circumstances and come out victorious - and even if we don't finish every set, we know that there is always tomorrow, and we can try again.
The Project PT - Oxford Personal Trainers
In order for us to get the most mental health benefit out of fitness, we should examine the way that we frame it. Do you see exercise as something that you 'have' to do, a chore at best or a terrifying ordeal at worst? Or do we see it as something that we 'get' to do, that we're fortunate to be able to do? Try to look at fitness, not as a trial, a test, or a judgement of your worthiness as a person - see it as a chance to express your body, to move, to achieve new things, to get stronger! This little bit of mental gymnastics can totally change the way we look at exercise and make the experience far less daunting.
To conclude, there is nothing wrong with exercising purely for the physical benefits - we as personal trainers will always be evangelists for the sake of your body. Despite this, the effects it can have on your mental health should not be ignored. If you're already sold on the idea of making gains, hitting a new PR, or learning to move better, great! We're waiting for you with open arms. But if you don't see yourself as the stereotypical fitness aficionado, but you want to make a positive change in your life, make friends and feel better in yourself, give us a chance - you won't regret it.
About The Project PT
The Project PT uses fitness to empower people. Through our Oxford Personal Training Studio, we use 4 pathways to achieve our mission. Our first pathway started in August 2019 creating accessible and fun fitness events in unusual settings, making fitness enjoyable for all. Our second pathway offers free fitness classes for young children, helping them to build a positive relationship with exercise and sport. The 3rd pathway comes in the form of our Movement Studio, a nature-inspired space teaching people how to move their body's in a welcoming and non-judgmental environment. Our 4th pathway is still in the development stages, Youth Lift will engage with young people on the periphery of being excluded from school. Using the medium of lifting weights to empower them to make other positive changes in their lives.
