In a world dominated by technology, screens and cityscapes, our bodies are yearning to break free and reclaim their natural rhythm. As the Mental Health Awareness Week 2024 approaches, we’re diving headfirst into the transformative power of movement. From stretching to dancing, walking, gardening to simply moving more, let’s rediscover the joy of being in motion and unlock the keys to better physical, emotional, social, and mental health. I hope you are ready to step into a brighter, more vibrant future with the healthy community.
The Mind-Body Connection.
Endorphins-Feel Good Sensation.
“Philip, if you exercise without engaging your mind, you are only doing half the workout” I was once told by one of my mentors. You might have also heard about the mind-body connection. Yes, you have to be fully engaged, when you exercise. But have you ever wondered what creates such a dramatic improvement in mood, mental health and even memory following a workout? Research has it that the brain releases endorphins- the neurotransmitters responsible for what some call the “runners high”. This results in the feel good sensation you get after a bout of aerobic exercise. I can confirm that I always feel happier and lighter both mentally and physically after every single workout.
Serotonin.
Secondly there is Serotonin, often referred to as the “happy chemical,” it plays a crucial role in mood regulation and overall well-being. Unlike endorphins, which primarily alleviate pain, serotonin directly promotes feelings of pleasure. Studies have linked low levels of serotonin in the brain to depressive disorders, underlining its significance in mental health. Consequently, many antidepressant medications aim to increase serotonin levels in the brain to alleviate symptoms of depression.
Dopamine.
Then there is the famous dopamine. It can be activated by simple activities like listening to your favorite hymns, reading a book, breaking a sweat and soaking in some Sun rays. Just by getting in some quality sleep as well will ensure you wake up a few dopamine molecules richer. How cool is that? Movement doesn’t just give you killer abs, it also gives your brain a high-five in the form of dopamine, serotonin and endorphins.
The Key Fitness Components.
Cardio Fitness.
There is a need that we create holistic exercise programs. We should not only focus on our cardiorespiratory endurance, but on flexibility, body composition, muscular strength and endurance components of fitness as well. In the house of movement, every room has a vital part of keeping our body in tip-top shape! Let’s take a tour of these key rooms, shall we? First up, we’ve got the cardiorespiratory room, aka the “Heart of the Matter.” This is where your heart, lungs, and blood vessels hang out, keeping things pumping and flowing smoothly. Think of it as the party room where all the action happens – cardio style! The swimming, jogging, rowing, cycling, aerobic group classes and the stuff that will keep your heart rate elevated for some time.
Next, we’ve got the muscular strength and endurance room. Flex those muscles and see how much they can handle! It’s like the weightlifting section of the gym, where your muscles show off their strength and stamina. Just remember, no pain, no gain… or maybe just a little pain, and then some gain! By simply using body weight moves we can improve the state of this particular room. Yes, push ups, sit-ups, squats, pull -ups don’t require any extra weight or equipment but they are just as effective. Get the right form and technique.
First up, we’ve got the cardiorespiratory room, aka the “Heart of the Matter.” This is where your heart, lungs, and blood vessels hang out, keeping things pumping and flowing smoothly. Think of it as the party room where all the action happens – cardio style! The brisk walks, swimming, jogging, rowing, cycling, aerobic group classes and the stuff that will keep your heart rate elevated for some time.
Coach Philip.
Stretching is just as important.
Now, let’s not forget the tiny but mighty flexibility room, also known as the “Kitchen of Limberness.” It may be small, but it plays a huge role in keeping you limber and injury-free. Think of it as the cupboard where you stash all your yoga mats and foam rollers. It is essential for reaching those high shelves without pulling a muscle! This is the main reason we must stretch after finishing our workouts. Last but not least, we have the body composition room, where fat and muscle wrestle it out for dominance. We should aim for less flab and more fab by kicking cholesterol and visceral fat to the curb, and beefing up those lean muscle gains! Stay active and consume less processed, fatty and sugary foods.
Outdoor Activities and Nature.
I love spending time outdoors and engaging in activities like hiking, biking, gardening, birdwatching or simply enjoying nature walks in Karura forest. Prioritizing time spend outdoors not only fosters a deeper appreciation of the natural world but also helps us nurture our mental and emotional health in today’s fast paced and urbanized world. Leisure recreational activities also create a sense of adventure and excitement as they create opportunities for physical exercise and social interaction. An activity as simple as gardening is not only therapeutic but also creates a sense of purpose, accomplishment and a connection to the natural world. After all, didn’t the good Lord give us dominion over all flora and fauna? We can take pride in catering to them as we appreciate them for the good of our mental health.
Setting Realistic Goals.
Your fitness goals must be realistic and within a given time frame. Being consistent as you work on your goals is important. Start gradually and build up slowly. To stay motivated, participate in group fitness classes, sports teams, or outdoor recreation clubs to foster social connections while staying active. Add variety to your routines to avoid boredom, get adequate rest in between tough workouts to avoid burning out as well. Create a balance between the intensity of your workouts, your rest and recovery and your caloric intake.
Seek Professional Guidance.
Ensure you find joy in movement throughout the day. Integrate mindfulness into everyday activities like walking, stretching or household chores. It helps in clearing your mind as well. It is important to not only consult with healthcare professionals but to seek the help of a fitness or mental health professional for personalized guidance and support in incorporating movement into our self care routine.