Imagine a situation where you have access to the best workout equipment, professional and proficient training expertise, the best nutrition and time to squeeze in a good exercise routine. Nothing should stop you from achieving your fitness goals, and yet you feel uninspired and ultimately unable to reach your full potential. At a time when chiselled physiques are considered the ultimate goal, mental health, a key component in any fitness journey, gets lost in the cacophony of schedules, nutrition charts and calorie counts. The role of mental health in fitness is often overlooked.
The mind-body connection
The body and mind are intricately interconnected and both operate in harmony, complementing each other, say experts.
“The connections between the mind and body are profound,” says Mumbai-based clinical and sports psychologist, Kunashni Parikh. “The mind will be impacted by anything you do with your body and the body will be impacted by whatever is going on in the mind.”
When the mind has control over the body, it can affect one’s physical abilities.
“To remain physically fit, you need to have full control over your body, which is also under the influence of your mind,” says Dr Hansal Bhachech, a consultant psychiatrist from Ahmedabad. “If your mind is unbalanced, your body will lose control. As a result, your hormonal system, neurotransmitters [chemical messengers that transmit signals between nerve cells in the brain and other parts of the nervous system] and bodily chemicals that maintain your physical strength will go haywire.”
Mental health and fitness motivation
Motivation is essential for any endeavour. It holds true when it comes to physical activities. Motivation acts as the catalyst for people to overcome challenges, maintain consistency and reach their fitness goals. Be it the sheer wish to lead an active life or the desire to stay ailment-free, one’s motivation is governed by many factors.
Parikh points out that these factors are two-pronged – intrinsic and extrinsic.
“Intrinsic factors are the internal factors when you genuinely want to work out because you personally find it effective and enjoyable,” adds Parikh. “At the same time, extrinsic factors are external factors when you are asked to work out by another person, or you get inspired to work out after observing someone else working out.”
Even though intrinsic and extrinsic factors can influence one’s motivation, how your mental health is at that point in time can have a big say in your action or inaction.
“For instance, if a person is going through mental health issues like depression or anxiety disorder, they might be experiencing symptoms of social withdrawal, lack of self-care and negative thinking. All these can negatively affect their motivational levels for working out,” says Parikh.
Taking counselling, positive self-talk (the practice of actively and compassionately speaking to oneself in a supportive, affirming and empowering way) and journalling are some of the positive measures through which you can improve your motivation levels.
How exercise enhances mental health
Regular physical activity has been shown to have a positive impact on various aspects of mental well-being, including reducing symptoms of depression, anxiety and stress.
According to a review paper published in the Annual Review of Medicine, training in aerobic and resistance exercise could be used in the management and treatment of mental health issues, including depression and anxiety. It also points to the emerging evidence that supports the possibility that underlying neuroplasticity (the capacity of the brain’s neuronal networks to adapt through expansion and reorganisation) alterations may play a significant role in determining an individual’s response to treatment for mental health conditions.
Exercise facilitates the release of neurotransmitters, which have a significant impact on mental health, helping neurons in the brain communicate with one another and altering mood, emotions, cognition and behaviour.
“Exercise releases dopamine, serotonin and norepinephrine, the neurotransmitters in the brain,” says Dr Bhachech, adding that that dopamine is crucial for motivation, serotonin has a key role in mood maintenance and norepinephrine controls anxiety. “With exercise, the levels of each of these neurotransmitters will balance.”
Exercise also helps release endorphins, the happy hormone. “Endorphins are intrinsic mood elevators. All kinds of physical activities help produce endorphins, which will boost your mood. It also works as an analgesic, making you relieved from pain,” he adds.
Building mental strength through fitness
Physical fitness can contribute to building resilience and mental strength in several ways.
The effects on the brain: “Exercise affects a variety of brain processes, including the release of neurotransmitters and endorphins. All of this help you to be in a positive mental state,” says Parikh.
Social factor: There is a social component to working out in a group. By meeting new people, connecting with them and appreciating one another for their accomplishments, people can become happier and more self-assured.
Accomplishment factor: “Regular exercise shows day-by-day improvements. When you can do one more rep of your daily workout, you will feel considerably better. These small accomplishments make a significant difference in your daily life,” says Parikh.
Takeaways
- Being physically healthy depends greatly on one’s mental health because the two are intertwined and can impact each other.
- Anyone who wants to exercise must be motivated; one’s mental health can also influence motivation levels.
- Regular exercise can have a positive impact on mental health and is also an important tool for managing conditions like anxiety and depression.
