Mental wellness is becoming the new motivating factor in exercise, say London’s personal trainers.
As it turns out, personal trainers may have much more to offer than just weight loss and fitness expertise. With nearly a billion people across the globe grappling with mental health issues, physical fitness and exercise are becoming the new drug-free approaches to overcoming anxiety and even addictions!
Today, people are making “mental wellness” a priority and showing more interest in exercises that can suppress anxiety and symptoms of depression. Surprised? It gets better. There are, in fact, myriad studies reflecting how exercise can be used to treat symptoms of depression just as effectively as antidepressant medications, and without the unwanted side-effects of haziness or drowsiness.
And that’s just scratching the surface. One personal trainer from Canary Wharf on the eastern end of London told us that she’s seeing more clients interested in how clients are using exercise to help stave off unhealthy addictions.
Ultimately, our society is sick and tired of feeling so anxious and depressed…and a lot of them are choosing the gym to find a solution.
It’s a strategy that’s working…
The Science of Mental Wellness
Physical activities like brisk walks or resistance training have a profound positive effect on the sections of our brain that are responsible for regulating our moods. In other words, whenever we engage in physical activity, it stimulates the release of “feel good” endorphins that play a role in boosting our outlook on life. Over the long term, the consistent release of these “happy” chemicals promotes changes to the physical structure of our brain, thereby helping with our overall mood and cognition.
Personal Training, Physical Fitness, and Mental Wellness
Unfortunately, some personal trainers told us their clients are still wary of the cultural stigma that’s associated with seeking mental health services. A lot of them would rather adopt “lifestyle changes” as an alternative to consuming pharmaceuticals. For some, working out with a personal trainer can be one of those alternatives.
And why not? Personal trainers can provide guidance that extends well beyond weight loss and slimmer figures. Based on conversations we’ve had with Canary Wharf personal trainers and other fitness professionals around England, exercise and physical activities are becoming the focal points in achieving an overall psychological sense of well-being for many people.
In fact, personal trainers are equipped with expertise that can make a remarkable difference in the lives of their clients. By introducing new ways in which physical exercise can have a positive effect on the mind, these fitness professionals can provide empowering tools for battling anxiety and achieving mental calmness without having to rely on pharmaceuticals.
Here are a few of the best exercises that personal trainers recommend for people hoping to reach a healthier mental state.
Strength Training
Strength training and weightlifting have made remarkable strides as a panacea for many of society’s ills. Not only has strength training gained substantial ground against cardio as a bona fide weight loss solution for busy professionals, it’s also emerging as an ally in our ongoing quest for mental wellness and self-confidence.
Personal trainers tell us that there’s more to treating anxiety than just trying to “burn it off” off with heavy lifting. To understand the value of strength training as a means of achieving mental wellness, consider the Cortisol hormone. It’s produced by our adrenal glands whenever we encounter stress. Essentially, it’s the body’s “fight or flight” fuel and it can cause roiling levels of anxiety whenever it’s consistently elevated.
Strength training plays a vital role in lowering the amount of cortisol in our bodies by releasing certain endorphins that offset its negative effects. Over time, strength training builds more lean muscle tissue which can soften cortisol’s impact on our mind and body.
Outdoor Walks
Surprisingly, outdoor walking is still wildly underrated when it comes to stress management and mental wellness. Fitness professionals tell us that a simple exercise like talking a brisk walk offers all the mental health benefits of traditional low-intensity cardio workouts, and a walk can be so convenient.
“When you take a brisk walk, our heart rate and our body temperature are both elevated as a result. This reaction in our body releases hormones which suppress feelings of discomfort,” said one personal trainer with a fitness studio in Canary Wharf.
Yes. We’ve mentioned Canary Wharf extensively in these fitness articles. While it can be considered a footnote, it’s undeniable that this beautiful city on the eastern end of London has become the new mecca of modern fitness in England. While London's Canary Wharf may play home to much of the city’s financial activities, it has undoubtedly become a premier location for outdoor fitness activities. Waterside boardwalks and beautiful parks make walking and running a joy to experience for fitness enthusiasts.
But getting back to our mental health, an outdoor walk also exposes us to sunlight which promotes the production of serotonin in our bodies; a chemical secreted in our brain that regulates our moods. In the proper amounts, serotonin can lower feelings of anxiety and enhance the stability of our mood.
Yoga
Yoga has become a fixture in mainstream society today with approximately 80 million people now making the practice a part of their lifestyle. Frankly, with a society as stressed out as ours, it’s hard to find a wellness trend that’s had more hot air pumped into it than yoga has – nearly half a million Brits participate in some kind of formal yoga class each week.
In recent years, an increasing number of studies have emerged suggesting that yoga can be an effective fitness routine for easing the effects of depression and anxiety. And it’s very easy to adopt yoga routines into even the busiest lifestyles. There are an array of resources online including apps and YouTube videos that offer routines for complete beginners.
Even a brief 10- to-15-minute yoga routine will allow us to stretch our back, legs, and the core of our bodies leaving us feeling focused and refreshed.
Nutrition & Anxiety | A Crucial Connection
One personal trainer told us that she encourages her clients to think of their diet as a form of medicine for depression and anxiety. The substantial impact of a protein-rich diet that is devoid of processed carbs can do wonders for our mental health. Here are a few dietary improvements that you can make immediately:
Focus on eating more protein at breakfast. Protein helps regulate blood sugar levels which gives you more energy as you start your day.
Focus on complex carbohydrates. These healthy carbs increase the amount of serotonin in your brain, which has a calming effect. Complex carbohydrates include whole grains like oatmeal and whole-grain cereals.
Temper caffeine intake. Too much can make you feel jittery and nervous, not to mention how it can interfere with your sleeping patterns.
Every Little Bit of Physical Exercise Can Help
It’s important to distinguish between what is normal “mental strain” and levels of anxiety that merit professional treatment. When we’re stressed and anxious, the idea of committing to an intense exercise regimen can seem overwhelming. Personal trainers always recommend starting with small and realistic goals. For example, getting in just 10 to 15 minutes of physical exercise per day, like a yoga routine in your living room or a brisk walk around your block can have immediate positive effects.
The key is consistency.
Whether you work with a Canary Wharf personal trainer or one from another city, it’s important to understand that nothing replaces the advice of a medical practitioner.
If your battle with anxiety feels too intense it may be time to speak with a professional.