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Beyond the scale: measuring fitness success through mental wellbeing

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Table of Contents

In the quest for fitness, the scale often becomes the ultimate judge of success. However, recent scientific studies reveal that mental wellbeing is intrinsically linked to levels of physical activity.1 Worry-warts and overthinkers look no further, exercise may be the simple answer to calm the mind, so get moving! Embracing a holistic approach to exercise that includes mental health practices can lead to a more sustainable and fulfilling fitness journey for you. Let’s explore how mental wellbeing can redefine your path to fitness success – it’s not about how you look, but how you feel.

Moving minds

Engaging in regular physical activity has a profound impact on mental health. It’s not just about building muscles or burning calories; It’s about how exercise can benefit your mood and contentment throughout the day. Exercise stimulates the release of endorphins, our body’s natural mood elevators, and reduces levels of stress hormones.2 Not to mention the benefits to self-esteem and feelings of accomplishment3 – give yourself a pat on the back! If ever you wanted another reason to help get up off the couch and get moving, the mental benefits of exercise may be it.

Muscle health for mental health

Enhancing muscular health can elevate your mental well-being, with magnesium playing a pivotal role. This essential mineral supports nerve signalling, crucial for muscle function and utilised in the stress response promoting feelings of wellbeing4 Additionally, protein is another key ingredient, which aids in muscle repair and growth and neurotransmitter creation to enhance mood and cognitive function.5 Consideration of these necessary nutrients reinforces that feeling good comes from within, in more meanings than one. By maintaining optimal levels of these nutrients, you can enjoy a harmonious balance between physical vitality and mental clarity.

Feel-good foods

We all know mental wellbeing doesn’t just come down to how much you’re exercising – but what you’re eating. This could encompass choosing more avocados, nuts, legumes, bananas, leafy greens, seeds, and wholegrain foods rich in magnesium.6 Foods rich in protein, such as lean meats, beans, and nuts, the primary nutrient supporting muscle growth and recovery, protein helps you get more out of your exercise!7 There are also herbs such as ashwagandha and ginseng which have been used traditionally to help with mental wellbeing and performance, respectively.8,9

The scale of wellness

True wellness lies in the everyday things, getting in-touch with how we feel, taking time to breathe and movement in all its forms. Taking a breather throughout the day or during your yoga or workout routines can go a long way, with focusing on breathing a principle mindfulness practice.10 Consider adding Yoga, qi gong and tai chi practice into your routines, or simply start moving mindfully in day-to-day life.11 Finally, incorporating any form of daily movement would be beneficial. This could be standing up from your desk, that little extra throughout the day can go a long way.

Moving toward wellness

In the journey to fitness, it’s time to look beyond the scale and embrace the profound impact of mental wellbeing. By prioritising activities that nourish both body and mind, you unlock a holistic approach to health. Imagine a synergy of physical strength and mental clarity, where each workout not only sculpts your physique but also elevates your mood and resilience.2 Start today by integrating mindful practices and regular exercise into your routine. Remember, true fitness success is measured not just in kilograms lost, but in the vibrant, balanced life you gain. Your journey to mental wellness is just a workout away!

References

  1. Mikkelsen K, Stojanovska L, Polenakovic M, Bosevski M, Apostolopoulos V. Exercise and mental health. Maturitas. 2017;106:48-56. doi: 10.1016/j.maturitas.2017.09.003.
  2. Dishman RK, O’Connor PJ. Lessons in exercise neurobiology: The case of endorphins. Mental Health and Physical Activity. 2009;2(1):4-9. doi:10.1016/j.mhpa.2009.01.002.
  3. Ellis NJ, Randall JA, Punnett G. The effects of a single bout of exercise on mood and self-esteem in clinically diagnosed mental health patients. Open Journal of Medical Psychology. 2013;2(3):81-85. doi:10.4236/ojmp.2013.23013.
  4. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672.
  5. Gasmi A, Nasreen A, Menzel A, Gasmi Benahmed A, Pivina L, Noor S, Peana M, Chirumbolo S, Bjørklund G. Neurotransmitters Regulation and Food Intake: The Role of Dietary Sources in Neurotransmission. Molecules. 2023;28(1):210. doi:10.3390/molecules28010210
  6. Muscaritoli M. The impact of nutrients on mental health and well-being: insights from the literature1. Front Nutr. 2021 Mar 8;8:656290. doi: 10.3389/fnut.2021.656290
  7. Carbone JW, Pasiakos SM. Dietary protein and muscle mass: translating science to application and health benefit. Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136.
  8. Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466
  9. Braun & Cohen, 2015, Herbs & Natural Supplements, Volume 2, 4th edition. PG. 452.
  10. Eisenbeck N, Luciano C, Valdivia-Salas S. Effects of a Focused Breathing Mindfulness Exercise on Attention, Memory, and Mood: The Importance of Task Characteristics. Behaviour Change. 2018;35(1):54-70. doi:10.1017/bec.2018.9.
  11. Wang C, Li K, Choudhury A, Gaylord S. Trends in Yoga, Tai Chi, and Qigong Use Among US Adults, 2002–2017. American Journal of Public Health. 2019;109:755-761. doi:10.2105/AJPH.2019.304998