As the Commonwealth Games kicks off later this month, top athletes from around the world will be descending on Birmingham.
Competing at the highest level requires peak physical fitness, but the right mindset is essential too.
Exercise can help us all to lose weight and get in better shape, especially when combined with a balanced diet.
But there are mental benefits to exercise too.
Here are five of them.
1. Getting into nature can induce feelings of calm
Outdoor exercise means fresh air and the chance to get out into nature.
Nature prescriptions are increasingly a part of NHS provisions across the UK, recognising the link between nature and emotional and mental wellbeing.
Mental health charity Mind also encourages “ecotherapy”, and recently found that 70% of Brits that enjoy outdoor exercise experience significant increases in wellbeing.
It’s a concept understood around the world, from the Japanese practice of “shinrin yoku”, or forest bathing, to the Scandinavian concept “Friluftsliv” which roughly translates as “open-air life”.
Whether you’re fell running or taking a walk in the woods, the wellbeing effects of any form of exercise can be improved by the fresh air of the great outdoors.
2. Low-impact yoga or meditation can improve mindfulness
The body’s natural painkillers, endorphins are released when we feel pain or stress, and at happier times, such as when laughing or eating. They can relieve pain, reduce stress, or simply give you a feeling of wellbeing.
While high-impact sports and aerobic exercise are great for releasing endorphins, so too are low-impact activities like yoga or Pilates. Not only that, but they also improve flexibility and concentration levels, and can help you get better quality sleep.
Mindfulness is an awareness of the present aligned with a calm acknowledgement of our own thoughts and feelings. It can be achieved through mindfulness meditations.
As a therapeutic technique, mindfulness can reduce stress, control anxiety, promote self-awareness and emotional health, lengthen your attention span, and could even help to slow age-related memory loss.
3. Making new friends via sport can release endorphins through laughter
Whether you join a local running club, play five-a-side with your mates, or walk to a local coffee morning, exercise is a great way to increase your social interactions.
One of the reasons that play is so important for children is that it can develop social skills through competition, teamwork, and sharing. Experiencing the highs and lows of competition in adult life is a great way to expand your social circle and release endorphins through the laughter and enjoyment of being around like-minded people.
Your teammates can also help to give you accountability, making the chore of exercise a shared experience. You won’t want to let your teammates down and so you’ll be more likely to stick to your commitments.
4. Sport can train your brain to improve concentration and slow cognitive decline
As we get older, it’s important that we keep our brains active.
Regular mind exercises like memory games or puzzle-solving can improve brain function and help to slow cognitive decline in later years. Training your brain as you would your muscles can help to spark creativity and force your brain into new situations that require it to adapt.
While board games like chess, and puzzles like crosswords and sudoku, can help, why not incorporate fresh air and the chance to socialise by engaging in sport?
You might be learning the playing style of a new opponent or remembering the winning tactics used on a former foe. You’ll also be thinking on the spot and improving your split-second judgement, keeping your mind as active as your body.
5. Regular exercise can improve your sleep, but only if timed right
The right amount of good quality sleep is crucial for our mental wellbeing.
On average, we need around seven to eight hours of good-quality sleep a night, although this can vary considerably depending on individual factors including age.
Poor sleep can increase your risk of obesity, heart disease, and diabetes and even decrease your life expectancy.
It controls your productivity, cognitive ability, and concentration meaning that you could experience tiredness, irritability and trouble staying focused.
Regular exercise, though, is a great way to tire yourself out, de-stress, and generally prepare your body for sleep.
Try not to let exercise meddle with your usual sleep patterns though, as routine is crucial.
As with caffeine, tobacco, and alcohol, engaging in physical exercise too close to bedtime is to be avoided. The endorphins exercise release could make dropping off to sleep more difficult so timing is everything.
