We All Want a Fit Body. How About a Fit Mind?
Updated: 4 days ago
Mental health and physical activity- have you ever seen a training program that includes both?
Even though we all know how physical activity can impact and benefit our lives, we still don’t pay much attention to this for some reason- a still-taboo subject: mental health. The definition of fitness rarely includes factors related to the topic, and few fitness professionals will take it into account.
But isn’t our mental health a part of us being healthy?
Simply feeling good, motivated, confident, energized. How about the role played by the endocrine system? All the hormones being produced during physical exercise? All the mood changes and psychological aspects related to fitness activities? Can we really define “being fit” by just numbers estimating our body fat % or the amount of muscle mass? Is the term “fitness” really only physical? I think there’s so much more to this subject than we usually consider.
Physical Fitness Influences Our Bodies...
What we all do know is that maintaining physical fitness can help with the diversity of diseases, ailments, pains, and aches. Physical fitness can change our body composition drastically while also changing our appearance. Muscle hypertrophy will add shape, cardiovascular training will strengthen our hearts, and stretching will increase flexibility, resulting in easing a number of medical complaints.
So yes, all the above will definitely make us physically fit. But how about our mentality? Can we have a fit body without a fit mind?
...but What About Mental Fitness?
The distinctions between mental health, mental ill-health, and mental illness are often unclear and overlapping. "Mental illness" typically refers to situations where there are evident signs and symptoms (a syndrome) and a noticeable decline in a person's ability to function. Aside from definitions, it's understandable that we have limited ways to comprehend mental health and ill-health. Maybe that's why we tend to ignore it?
A general lack of awareness, fear, discomfort, and ignorance pushes us to label people and sweep the subject under the carpet. Very often, we unconsciously adopt a stereotype and exclude mentally ill people from our circle.
The Mental Health Foundation reports that 70% of people with mental health conditions have experienced discrimination (including from family, friends, and healthcare professionals). In addition to that, 42% choose not to tell anyone about their condition, which means they are lacking crucial support. These numbers show how much awareness and understanding are needed in the mental health subject.
Most likely all of us know at least a person or two struggling with a certain condition, but we are just not aware of it, or what’s worse we might be ignoring the signs.
As a personal trainer myself, I would like to highlight that I believe fitness professionals should not be trying to diagnose their clients; however, I cannot emphasize more how important it is to be aware of mental health conditions they might be suffering from.
We should also be aware of our own behavior influencing their mental state. The holistic approach in treating mental illness should include not only medical and psychiatric professionals, but also non-medical professionals, who have complementary knowledge, like us, fitness trainers, plus the support system – family and friends of a client.
Fitness Components We All Know
When we think about “fitness,” we often recognize several key components that we're all familiar with. Typically, the focus is on various skills, as well as age- and health-related needs.
However, I believe that a truly comprehensive fitness program should also take into account mental, social, and emotional health. After years of experience in the fitness field, I've seen how these components significantly contribute to overall health and fitness levels.
Engaging in physical activity not only transforms our bodies—affecting muscle mass and body fat—but also has a profound impact on our mental well-being. For some, exercise can help alleviate sleep issues, while for others, it can work wonders in managing mood disorders. I've witnessed improvements in mental health among individuals facing more severe challenges, such as depression, anxiety, and disordered eating habits.
In many textbooks, you’ll find physical, emotional, and mental fitness represented as a triangle, highlighting the interconnectedness of these three aspects. I strongly believe that this holistic approach should always be taken into consideration when assessing an individual's fitness level and developing any training program.
How Does Exercise Benefit Mental Health?
We don’t have to think much when someone asks us about the physical health benefits of exercise.
However, when it comes to mental health, we usually think of it as “feeling better”. What other benefits could we think of?
Reduced risk of depression. (The Chief Medical Officer Report (2004) states that physical activity is effective in the treatment of clinical depression and can be as successful as psychotherapy or medication, particularly in the longer term.)
Reduced tension and feeling of stress (better control of cortisol levels).
Reduced paranoia and phobia episodes, stabilizing mood and energy levels.
Reduced anxiety, feeling happier, more satisfied with life (production of endorphins during the exercise can calm anxiety and lift the mood).
Clearer thinking and a greater sense of calm.
Increased self-worth and self-image (improvements in body composition, sense of achievement from reaching fitness goals).
Decreased cost of medication.
Physical Activity and Mental Health in Numbers:
83% of people with mental health problems have used physical activity and exercise to help lift their mood / reduce stress.
75% of gym members used exercise to reduce stress.
68% of gym members thought their general mental well-being would suffer if they stopped exercising.
65% of people with mental health problems said the exercise had helped to relieve depressive symptoms, while figures for symptom relief of other conditions are also high (62% stress, 56% anxiety, 12% manic depression, 10% schizophrenia).
57% of people with mental health problems reported improved motivation from being active, 50% improved self-esteem, 24% improved social skills.
35% of gym members reported improved performance at work.
Survey by mental health charity Mind (2001), (Lawrence & Bolitho, 2015)
Now I’d like you to take a break and think about your emotional well-being. Think about your demands or stresses. Think about the way they are affecting you. Take a break from your concerns, evaluate your emotional health, and try to dedicate some time to your mental fitness, so in combination with the physical one would give you the benefit of feeling healthy, rejuvenated, and more confident.
References:
Lawrence D., Bolitho S. (2015) The complete guide to physical activity and mental health. London, Bloomsbury Publishing Plc
The National Institute of Mental Health (2016) Depression – definition of depression. Retrieved from https://www.nimh.nih.gov/health/topics/depression/index.shtml
Colman A.M. (2015) A Dictionary of Psychology (4 ed.). Oxford University Press. Anxiety – definition. Retrieved from http://www.oxfordreference.com/view/10.1093/acref/9780199657681.001.0001/acref-9780199657681-e-551?rskey=EEnuih&result=1
Colman A.M. (2015) A Dictionary of Psychology (4 ed.). Oxford University Press. Depression – definition. Retrieved from http://www.oxfordreference.com/view/10.1093/acref/9780199657681.001.0001/acref-9780199657681-e-2201
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