Training to FEEL good

For years, diet culture has drilled into us that working out is a thing we do to change the way we look. 

Things are a BIT better now (I mean they're still pretty dire, but that's a rant for another time), but I remember as a teenager, seeing the glossy magazines my mum and sisters were reading. "Tone your arms in time for summer with this 3-move workout", "Get the abs of your dreams with this six week plan", "THE best exercise to get slimmer legs", etc.  

Alongside the disgusting pictures aiming to shame celebrities who had gained weight or conversely lost too much weight - well, it's no wonder a lot of us grew up with a twisted relationship with our bodies. No one was free from judgement, whether it was fat-shaming (vicious red circles drawn around TOTALLY normal cellulite and belly rolls) or skinny-shaming (headlines of "dieting gone wrong - she's gone too far"). 

Diet culture made us believe for SO long that food is something to restrict and avoid, and that exercise is just a way to change how you look. That is SO far from the truth - exercise has so, so much more to offer.  

It is of course ABSOLUTELY A-OK to have aesthetic goals when you're training - but I think it is suuuuuuper important to recognise all of the other AMAZING things that exercise has to offer for both our mental and physical well-being. I've listed a few here but really they're just the tip of the iceberg. 

Improves mood and reduces risk of depression and anxiety 

Studies show that individuals who exercise regularly report fewer symptoms of anxiety and depression, lower levels of stress and lower incidences of low mood. Exercise seems to act in a similar way to an antidepressant on some of the neurotransmitter systems in the brain. It has been shown to help people with depression re-establish positive behaviours. For those with anxiety disorders, exercise can have a calming effect and reduce behaviours such as palpitation and rapid breathing. 

Strengthens muscles and increases bone density

As we age, we naturally lose muscle (about 3-5% per decade after the age of 30). Our bones can also become weaker and more brittle, which is a particular risk for women but also affects men. 

Less muscle and more brittle bones means greater weakness and lower mobility, which increases our risk of injuries and falls as we age. This obviously has huge implications for our quality of life and independence in our later years. 

Exercise, especially strength training, can help to offset both muscle loss and bone weakening, to ensure that we remain strong and capable as we age. 

Improves sleep

The impact of exercise on sleep is well confirmed by research, with many studies confirming a strong link between frequent sleep activity and longer, better quality sleep. Physically active individuals typically fall asleep faster, experience fewer sleep disruptions and spend longer in deep sleep. 

Sleep and exercise have a two way relationship: better sleep promotes better recovery and performance, while being active promotes better sleep. 

Improves brain function and memory 

Exercise stimulates the release of growth factors - chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and the abundance and survival of new brain cells. 

Fascinatingly, the parts of the brain that control thinking and memory (the prefrontal cortex and the medial temporal cortex) have a noticeably greater volume in people who exercise regularly versus people who don’t. 

Exercise also has a further impact on brain health thanks to its positive impact on both mood and sleep. It has been shown to reduce stress and anxiety, both of which can contribute to cognitive impairment. 

Reduced risk of all round mortality 

Research consistently shows us that exercise reduces risk of all-round mortality, even when we adjust for other lifestyle factors. This is pretty incredible!

For example, one study found that the risk of all cause mortality was 11% lower in people who engaged in the recommended amount of muscle strengthening activity and 29% lower in people who engaged in the recommended amount of aerobic activity. 

The risk in those who engaged in BOTH activities was found to be 40% lower. 

Boosts confidence

Lifting something heavy, running further than you thought you could - whatever it is, exceeding your limits of what you thought you were capable of is incredibly empowering. 

One of - actually THE - best bit about my job is seeing my clients grow in confidence as they get stronger and learn what they are actually capable of. The beautiful thing is that this increased confidence in the gym transfers into other areas of your life, too - you build resilience, trust in yourself more and learn to enjoy a challenge. 

It’s fun!

This is all-too-often overlooked. Our bodies are designed to MOVE. Exercise shouldn’t be punishing, boring or regimented. It can and should be joyful. 

Guidelines tell us we should be doing 150 mins of moderate intensity, or 75 minutes or vigorous activity, across the week, plus strengthening activities on at least 2 days of the week. How and when you achieve this is up to you. Find the types of movement that bring you happiness. 

For moderate intensity, try walking, cycling, dancing, skating. For vigorous, maybe running, circuit training, spinning, group classes. Strength training doesn’t have to be barbell work - resistance bands and bodyweight workouts are also great. 

Want to chat about your training and nutrition? Drop me a message