Mounting research is showing the importance of optimism in reducing your risk of cardiovascular disease. Recent studies show that a tendency towards a more optimistic psychological outlook significantly reduces your risk of heart attack and stroke. This growing body of research is showing that we cannot separate your health from your emotions. In fact, having an upbeat and positive perspective can help you live a longer and healthier life. Unfortunately, the antithesis also holds true: a research study back in 2000 (Mayo Clinic Pro) demonstrated that if you have a more pessimistic outlook you have a 19% increased risk of mortality over 30 years. Watch the video to learn more about these powerful findings: Written by Brendan Rigby, Accredited Exercise Physiologist.
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Stress is sometimes thought of as a mild form of anxiety. Unfortunately for many, it has become an accepted part of their daily existence. During one-on-one sessions, it is common for my clients to tell me about the pressures they feel at work, at home, within the community…not to mention the pressures they have put on themselves. It can become a cycle of unease which can become a downward spiral that negatively impacts all domains of health and wellbeing. To better understand how you get stressed, think about what typically triggers your stress response. Sometimes stress comes about because we are faced with a situation of high personal importance, and we may feel unable to cope with the pressure and unable to perform at our best. The biological response is to increase our preparedness to deal with the stressor, what’s known as the “fight or flight” response. An increased release of stress hormones occurs, which then increases sweat rate, heart rate, muscle tension, and alertness. When we are constantly exposed to stressors, we find ourselves functioning like an army…constantly preparing for battle and seeing threats everywhere! I’m sure you’ve heard that exercise is a great stress reliever, but do you know why? Let’s look at 5 ways that exercise reduces stress. EXERCISE IS A GREAT FORM OF DISTRACTION Whether it be a 5 km run, several laps of the pool, or undertaking personal training or exercise physiology sessions, the day’s pressures can dissipate when you shift your focus to your body’s movements and physical tasks completed at moderate to vigorous intensity. While you cannot run away from your stress, you can give your brain and body the chance to “reset”, so that you can address the source of your stress with a clearer and calmer mind set. Exercise triggers endorphin release Exercise releases “happy hormones” known as endorphins, which lead to feelings of euphoria and contentedness. These “feel good” neurotransmitters can help to combat the negative effects of stress. EXERCISE IMPROVES SELF-CONFIDENCE Regular exercise can boost our self-esteem and decrease symptoms of anxiety and depression. Exercise can also help to build our stress tolerance, which can change our view of what constitutes a stressful experience. EXERCISE CAN IMPROVE SLEEP QUALITY Exercise can help maintain or improve sleep quality and healthy sleep patterns, which can become disrupted by stress, anxiety, and depression. EXERCISE ALLEVIATES PHYSICAL TENSION Stress can contribute to aches and pains developing in the neck, shoulder, and back. By engaging in appropriate exercise that is tailored for your body, exercise can actually alleviate physical tension. If you are feeling the pressures of life and are interested in undertaking physical activity, feel free to have a chat with one of our friendly Exercise Physiologists. We’ll teach you how exercise can help you get you back on track. Remember, it’s about feeling good! Written by Jessica Luke, Accredited Exercise Physiologist.
Did you know…spending time with a good friend and undertaking regular exercise together are two of the most crucial elements for ageing gracefully and living a longer life? It makes a lot of sense. How much better do you feel when you are socially connected, surrounded by like-minded people undertaking interests you all enjoy?
One of the most compelling findings from this work? Social isolation in elderly people carries with it two times the risk of death compared to obesity! Social isolation research has also revealed that loneliness and limited social interactions are associated with high blood pressure, problems getting adequate sleep, depression, and an impaired immune response.
Exercise on its own is a fantastic way to improve your physical health. Exercise combined with a social element is even better: it can help maintain your motivation to lead a healthy lifestyle, and often provides great opportunities to meet new people! TIPS FOR BUILDING YOUR SOCIAL EXERCISE CALENDAR
Written by Jessica Luke, Accredited Exercise Physiologist.
IT'S ABOUT FEELING GOOD!
The world in which we live today is highly focused on the first 5 domains. However, there is a wealth of research indicating that our emotional and mental patterning have a powerful influence on how we perceive our wellbeing, which in turn can lead to physical changes in our health state. what is the mind-body connection? The word “psychosomatic”, formed from the Greek words “psykhe” and “somatikos”, literally translates into “mind-body”, and describes how the connection between the body and mind heavily influence each other. This connection reflects the idea that your state of mind is reflected in the state of the body. No two minds are identical and therefore no two physical bodies will be exactly the same…not even identical twins! We all have different characteristics that stem from our genetics and our interactions with physical, social, and environmental factors, ultimately making our physical experiences unique. a change for the positive The concept of the mind-body connection suggests that our thoughts, emotions, and attitudes influence how physically healthy we are, how effectively we move, how healthy our day-to-day behaviours. And it works in reverse, too: changing your behaviours by engaging in regular exercise and healthy eating habits improves your mental health! Here’s an overview of how this process can work: 1. Understand your body: shape, size, abilities, strengths and weaknesses. Example: “I know I am a ‘pear shape’ and tend to carry weight around my hips.” Which brings... 2. Greater awareness of mental and emotional tendencies. Example: “Because of my pear shape, I am less likely to wear tight fitting bottoms because I think they make my hips look wide.” Which leads to... 3. A look into our own personality and why we do the things we do. Example: “I am actually stoping myself from wearing certain clothes as I am self conscious about this and it is repetitively making me feel negative towards my shape.” Which sparks... 4. A change in our attitudes, behaviours, and actions. Example: “To make myself feel better and stop these negative thoughts, I am going to do something about it. I will set health-related (rather than image-related) goals to help me achieve my ultimate goals: positive self-esteem, self-worth, and self-respect.” YOU ARE TELLING US MORE THAN YOU THINK! As Corrective Exercise Practitioners and Exercise Physiologist, we are trained to observe and help you improve your posture, muscle imbalances, range of motion, and your movement patterns. Through these observations over time, your quality of movement give us clues about how you are feeling! To the trained eye, this is what your body can tell us: what should i do to balance my body? The way you treat your body can have an incredible impact on your overall sense of wellbeing. The body has its own natural rhythms, cycles, and processes that are designed to maintain healthy function and homeostasis. This includes the natural cycles and circadian rhythms that influence your sleep, diet, and exercise. However, just as it is important to do good things for your body, it is essential that you are thinking good things, too! Positive thinking is associated with decreased stress, increased sense of happiness, greater self-esteem, positive body image, and improved confidence, just to name a few. DIET A fundamental rule when it comes to your consumption of food is ensuring that you feel good about why you are eating, what you are eating, and when you are eating it. Emotional eating is the exact opposite of this. When you are stressed or feeling down, you might reach for “comfort foods” to help you feel better. Eating these foods – often high in sugar, fat, or salt – gives a short-term boost to the reward and pleasure centres in your brain, but what follows shortly after is a longer-lasting hollow feeling of regret and disappointment. SLEEP
EXERCISE Physical activity kick-starts your metabolism, stimulates the release of endorphins (our “happiness” hormones), strengthens and conditions your body, and focuses our mind on our physical selves. It is very important to vary your exercises periodically, and to choose activities that you enjoy in order to stimulate your mind and promote positive feelings about physical activity. Another tool to promote a stronger positive association with exercise is to get outside in a natural and relaxing environment – who doesn’t enjoy being out in the sun and breathing in fresh air? You can also incorporate activities that strengthen your mind-body connection, such as Tai Chi, yoga, or Pilates. The common philosophy shared by these movement styles is the notion of the mind and body being a single force. THINK POSITIVELY TO FEEL GOOD A great example of how the mind can impact the wellbeing of the body can been seen with Norman Cousins, a former adjunct professor in the School of Medicine at UCLA, who was diagnosed with a terminal illness and given 3 months to live. Norman quit his job and went and did exactly what he wanted for the next 3 months: watch episode after episode of M.A.S.H. With the help of his laughing therapy, he was able to live for years beyond his 3-month prognosis! Norman went on to write a book about his experiences, “Anatomy of an Illness”, and actively promote the idea that a positive frame of mind can significantly improve the health status of the body. And this isn’t a one-off story. If you are ever in doubt about how you should feel, just come into the gym and read our shirts: "It's about feeling good." Written by Jessica Luke, Accredited Exercise Physiologist.
The beneficial effect of exercise for your physical health is well-established. But did you know that regular exercise also has enormous benefits to your mental wellbeing? Research in the medical literature demonstrates the overwhelming benefit of exercise for your mental health, including improving depression symptoms, increasing relaxation, and preventing cognitive decline. The following infographic highlights the value of exercise in establishing long-term mental wellbeing: Written by Nicole Marlow, Accredited Exercise Physiologist.
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