Here’s How Fitness Improves Mental Health 

What you do in the gym, doesn’t just stay in the gym. It transcends every area of your life – your relationships with others, your performance at work, the way you sleep – and, your mental health. 

The correlation between exercise and mental health is well-established; the more regularly you exercise, the better you’ll feel. In fact, some studies have gone so far as to use exercise as a tool to treat mental health disorders, much like you would a medication. Interestingly, these studies have found that exercise can alleviate symptoms of depression and anxiety in the same way (if not better than) a prescription medication. 

So how does fitness improve mental health? Let’s get into it. 

The Growing Need For Mental Health 

According to a 2019 study conducted by the American Psychological Association (APA), the rate of mental health issues has increased significantly in young adults over the last decade. 

Unfortunately, as you may have guessed, the pandemic exacerbated this. A 2020 follow-up survey conducted by the APA found that more than a third of adults admitted that the pandemic is having a ‘serious impact’ on their mental health.  

Even though a few years have passed since the pandemic, the elevated rates of mental health issues are still prevalent, with one in five Canadians experiencing a mental illness. 

What Happens In Your Brain When You Exercise? 

When you exercise, a number of biochemical, hormonal, physiological, and psychological adaptations occur.  

 1. Rush of feel-good chemicals

You may have heard about endorphins, but they’re just one piece of the feel-good puzzle. Endorphins are hormones that work alongside other neurotransmitters like dopamine, serotonin, and brain-derived neurotrophic factor (we’ll come onto this!). 

These chemicals are released during and after exercise and work by decreasing your perception of pain, improving mental clarity, and making you feel a sense of deep happiness. Runners often refer to this feeling as “runner’s high”, but it’s the same sensation produced during other types of exercise too! 

 2. Release of brain-derived neurotrophic factor (BDNF)

BDNF is a protein produced inside nerve cells, and it’s responsible for a process known as neurogenesis. Neurogenesis is the process by which new neurons are formed. Researchers have found that people with severe mental health issues like depression often have lower rates of neurogenesis and damaged neurons. Combating this by exercising more effectively hits a “reset” button in the brain, helping to heal your mind at the source. 

 3. Increases blood flow

When you start moving your body, blood flow increases. This delivers nutrient-rich blood to your mind and muscles, which can help to mitigate stagnant energy and brain fog. This helps your brain work better, specifically the hippocampus.

The hippocampus is the part of your brain responsible for regulating your mood, fear, motivation, learning, and memory recall. Hippocampal atrophy occurs in depression, and due to its role in fear mediation, can also exacerbate anxiety.   

Studies have also found that oxygen levels in the brain are a key predictor of depression and other mental health issues. Moving your body increases oxygenation, and as a result, alleviates symptoms and helps you feel better. 

 How These Changes Can Improve Mental Health 

Aside from the immediate changes that occur during exercise, regular physical activity also has a long-lasting effect on mental health, here’s how. 

 1. Gets you out of your head

Chronic stress, depression, and anxiety are all characterized by incessant thinking and being “in your head”. By simply exercising and moving your body, you’re focusing on movement and not your thoughts. This is why some experts refer to exercise as an act of mindfulness. 

Plus, if you’re exercising in a group class or with a personal trainer, you’re also interacting with others, which can help you feel connected. 

 2. Boosts self-esteem

Having low self-confidence can impact the way you show up in the world and worsen mental health. A clinical trial published in Neuropsychiatric Disease and Treatment in 2016 found that physical activity is directly associated with self-esteem, perceived physical fitness and body image. 

When you feel more confident in yourself, you’re more likely to practice positive habits like socializing, eating healthily, and taking care of yourself. 

 3. Increases social connectivity

We all want to feel connected socially, but unfortunately, when you’re struggling with your mental health, it’s difficult to feel comfortable or motivated to be around others. It’s a viscious cycle: the more time you spend alone, the worse you feel. 

Being part of the Gold’s Gym BC community, you’ll always have someone to talk to and like-minded people to be around. Many of our members build lasting friendships with the people they meet at the gym. If you’re feeling low, get involved. 

 4. Improves physical health markers

Your mental and physical health are closely connected. If you’re sedentary, eating unhealthy food, and not taking good care of yourself – you’re not going to thrive mentally. 

For example, eating highly processed food that is high in saturated fat and sugar causes inflammation. Inflammation is one of the markers of disease and mental health issues. That’s perhaps why studies have concluded that junk food causes depression. 

Similarly, excess body fat correlates with depression risk. A study published in Translational Psychiatry found that per 20 lbs of excess body, the risk of depression increases by 17 percent. 

Regular exercise helps to regulate your body weight and improve key health markers like triglycerides, blood pressure, and inflamamtion. 

 5. Improves work performance

When you’re struggling with your mental health, other areas of your life are also impacted, like your career. The good news is that exercise has been shown to increase work performance, by way of enhancing cognitive function and regulating mood. This is due to BDNF and the effect on the hippocampus.

 A study published in 2013 gave a group of participants a working memory test after before and after exercising for 15 minutes. The researchers found that compared to a control group, those who exercised saw an increase in their working memory. This gives an insight into how the hippocampus benefits from exercise, even if it’s just for 15 minutes. 

Final Takeaways 

Want to improve your mental health? Exercise! 

It may feel difficult to start a workout routine when you’re feeling low, which is why it might be beneficial to work with a personal trainer or join a group fitness class. Once you start exercising, you’ll feel the effects immediately. When it comes a regular habit, you’ll feel happier and healthier. 

 It’s time to take the first step. 

Cardio that can be done without the gym and without running – amp up your fitness routine!

Cardio doesn’t have to be hard, or on a treadmill, or eat up a significant part of your day. Did you know for general well-being and Cardiovascular health all you need is a minimum of 30 minutes per day?

There are simple ways of adding it in without needing to hit the gym, here are a few to consider:

• Taking walking breaks/lunches throughout your day
• Setting a daily movement goal such as steps or distance traveled
• Taking calls/meetings as you walk (if possible)
• Walking to run errands whenever possible

Sometimes getting outside isn’t an option, especially mid-winter in rainy Vancouver. If that’s the case and you’re looking for an easy option we’ve built out 2 Interval Cardio workouts you can perform anywhere!

Easy On The Knees

Plank Hop-Out
Start in the plank position, hop your legs towards your chest, then back out

Side Steps
Squat to a comfortable position and take 5 steps to your right, then 5 to your left

Jumping Jacks
If jumping is uncomfortable, step out one foot at a time while your arms swing overhead

Shadow Boxing
Punch across your body alternating arms

Butt Kicks
Think high-knees, but reverse it to kick your heel to your butt, alternating sides

Experienced HIIT

Squat Jumps
Add a pulse at the bottom to really feel the burn!

Reverse Lunge to High Knee *alternating legs*
Step back into your lunge, as you step back forward draw your knee up towards your chest

Mountain Climbers
For an added oblique burn, add a twist drawing your knee towards the opposite shoulder

Jumping Jacks
For more burn, add a band and jump out against the resistance

Plank Hold
You know it, hold it as long as you can. Up for a challenge? Try going from your hands to your elbows during the hold

Here is the timing to follow, depending on your goal and fitness level:

12 Minutes: 60 Seconds Each, 2 Rounds + 2minute break between rounds
21 Minutes: 60 Seconds Each, 3 Rounds + 2minute break between rounds
28 Minutes: 60 Seconds Each, 4 Rounds + 2minute break between rounds

We recommend trying it first for the 2 rounds, then slowly working your way up to 4 rounds.
If you’re still looking for more recommendations on your cardio routine, feel free to reach out to anyone of our Personal Trainers. They can assess your current levels and help recommend what cardio is right for you.

Most importantly, Try to have FUN with it!

Best foods to help you stay healthy through the winter months

With the emphasis on staying healthy and safe this year, more people are looking for tips to boost their immune system. COVID-19 has brought a lot of changes to our daily lives and one of those being the conscious effort in staying healthy. 

A healthy lifestyle has been proven to help build a strong immune system, which includes:

– Healthy foods 

– Regular exercises 

– Reduced alcohol

– Not smoking 

– Adequate sleep 

– Reduced stress 

On top of a healthy day to day life, you can also look to boosting some of the benefits through nutrition.

While there is no specific food that will prevent the contraction of viruses,  certain foods that are higher in specific vitamins and nutrients can aid in boosting the immune system. Focus on adding these 10 types of foods into your diet:

1. Cruciferous Vegetables: These are POWERHOUSE veggies that come with a list of beneficial nutrients for our bodies. This includes broccoli, cauliflower, kale, cabbage, bok choy, collard greens, rapini – the list goes on. These veggies include Vitamin A, C, K and Folate, the dark green ones have higher contents of A and C. 
2. Citrus Fruits: Lemons, oranges, limes and grapefruits are packed with vitamin C . Careful if you’re going for juices as they can be quite high in sugar Aim to get these fruits in their whole format.
3. Peppers: Green and sweet bell peppers are also high on the vitamin C content
4. Seeds & Nuts: These guys fill two categories with their great levels of Vitamin D and being high in Vitamin B. These are easy to add in to smoothies and salads, or  on their own as snacks. For some seeds and nuts,  you want to make sure they are either ground or broken when eating them.
5. Oily Fish: High in your omega’s, but again another Vitamin D super star. It has become clear as we learn more about COVID-19 that Vitamin D is a major player in preventing serious symptoms. 
6. Spinach and Leafy Greens: These are packed with Vitamin A and  many other nutrients. This fibre rich addition is a great foundation for salads, quickly added to smoothies and many more uses! 
7. Ginger Root: Most commonly known for its ability to ease stomach upset. Ginger is also a superfood when it comes to immune response. It is anti-inflammatory which aides in fighting off most viruses since inflammation directly affects our bodies immune response.
8. Turmeric: This is widely known for its bright yellow colour and mainly anti-inflammatory benefits. It has been found that turmeric activates the production of certain cells that are the force of your immune system! Try adding some to your tea, smoothies, or making a turmeric latte.
9. Whole Grains: These help regulate our digestive process, assisting in a healthy stomach and gut. They also come packed with B vitamins which are crucial for a healthy system but more specifically our energy levels! 
10. Water:  Saving the best for last! Water! It seems like an obvious part of the equation, but often it is forgotten how important this is.  Adequate water is crucial to our bodies to help eliminate toxins, in cellular function and aids in digestion.!

As you can see with a lot of the foods listed, there are multiple uses and benefits with the main message being eat a variety through your day. What are your go-to remedies through cold/flu season? 

We’ve all been there. Our energy has been great all day. We’ve had a productive morning all the way until 2 pm hits and we are  left wanting to check out and take a nap. We’re left getting that afternoon coffee which we know*will keep us up at night, or opting for a quick sugar snack to ease the slump. There are some simple tricks to help you overcome this midday slump. Below, we’ve compiled some tips from snack ideas and small activities to help you overcome the siesta hour. 

Water: 

If you are thirsty drink water, if you are hungry drink water, if you are tired drink water – this tends to be a catch-all for most of our bodily ailments. Usually, the thought is to have something with caffeine for that extra zing in the afternoon, but water may be the one thing we need. Not enough water in a day can lead to fatigue. On average most people need 2-4 litres of water a day depending on their activity level. 

Smaller Lunches: 

Eating a smaller lunch can assist in avoiding the midday slump. Although the research is unclear, it is assumed that a larger lunch provides a bigger spike in blood sugar with a bigger crash into the “slump”. Try something lighter, with more nutrients to help maintain your blood sugar better. 

Healthy, Whole Snacking: 

To maintain energy levels, it’s best to eat small meals more frequently throughout the day (yay for snacking). When adding an afternoon snack, focus on complete foods. For example, nuts/seeds, hard-boiled eggs, and smoothies can all offer you a great source of healthy fats, fibre, and protein. This will help keep you full and provide sustained energy levels. 

Stay Away From Sugar: 

Sugar provides quick energy, but can also provide quick crashes. It may feel good in the moment, but typically you’re left more tired than before. Try a piece of fruit such as a banana or apple, this will provide you with enough fibre and sugar to give  that boost without crashing shortly afterward.

Get Some Movement: 

It has been found that a midday workout can not only boost your energy but also increase productivity. If getting to your gym midday isn’t possible, try going out for a walk or use some online resources for desk yoga, stretches, or mini exercises. 

Take a Walking Meeting:

In our age of working from home and virtual meetings, this is becoming a larger trend where it’s easier to plug in and take a walk. A walking meeting is a great way to add some movement and variety into your day. Not to mention if it’s a bright sunny day, the boost you can get from some time outdoors.

Other Tips: 

Although the midday slump has more to do with our daily activities, you want to also check in on your sleep hygiene. If you sleep is impacted at night, you may be more prone to tiredness throughout your day. Try staying away from any screens an hour before bed. Take time to relax, This can be through reading, meditating, or any other self-care that allows you to relax.

What is mindfulness? 

“Mindfulness is the ability to be fully present and engaged in the moment, aware of your thoughts and feelings without distraction or judgement” – headspace

This practice can be in the form of meditation, journaling, gratitude practice, movement base with yoga or walking. 

Mindfulness practices can increase our ability to be present in the moment which in turn helps us regulate emotions, decrease stress, anxiety and depression. It does so by allowing us the time to observe our emotional reactions, assisting us to develop healthier and more compassionate responses. 

Mindfulness focuses on the present moment and all that is in our present control. The past has happened, the future is not yet here and all you have is this moment. 

Finding what works for you 

When we approach mindfulness, the most common tool used is meditation. Meditations is training our awareness and perspective, learning to observe our thoughts and feelings without judgement. Meditation has some physiological responses too that have been noted through scans such as MRI’s on brain activity. These show a slowing response in our processing, assisting in increasing focus and improving cognitive aging! This all acts like a muscle though and requires consistent work to reap the most rewards – just like our daily exercise.

Meditation is a practice, which requires daily work to get used to. For some people it may not be the easiest practice to start with and it might be better to start in some form of mindful movement to break up your day. This can be walking in nature or some stretching to recenter your mind. As you practice this movement the goal would be to focus on the moment, like the fresh air, how the sun feels, how your stretch deepens with your breath. Using meditative processes while practicing these movements will help you become more mindful about the activity. The goal is to be present and aware, taking time from our busy minds to refocus. 

Other forms of mindful practice can include journaling and gratitude. Journaling can help you focus on what you presently feel and align your emotions in a positive way. Let yourself recognize you have the power to choose how you feel and how you perceive your day. Write down your thoughts and experiences, describe what you felt or are feeling. which ones you want to feel. 

Gratitude is the appreciation of everything you have in life. This can be material, physical, well-being and security. Starting a day with writing down all you are grateful for is a perfect way to align yourself with the present moment. We often wish for more, without recognizing and being grateful for all that we have. 

How to practice this daily

Like exercise, mindfulness is a practice that requires consistent effort to reap all the benefits. You want to find the time of day that is best for you to have your own mindful practices. This can change depending on your schedule and what feels best for you. An example of a day of mindfulness: 

• • • In the Morning, meditate and journal first thing: Gratitude and Intention setting
    • Midday, take a break and move distraction free: Go for a walk outside, even just around the block without any devices and try to notice new things about your neighbourhood
    • If the weather does not permit walking, there are options to do some desk stretches or midday mindful movement. Even a quick breathing exercise: Inhale for 4, hold for 6, exhale for 10 repeated 3-times is a great way to reset your nervous system. 
    • Before bed, meditate or set some time to journal: Reflect on your emotional state, what good things happened through your day – find a positive thought to help carry you to sleep.

Our challenge to you is to add some mindfulness into your day for the next two weeks, we’ve prepared a handy calendar you can download below to track your own progress! Let us know how you feel after trying out some of these tips. 

Give this delicious Granola recipe a try!

1/2 c. olive oil or extra virgin coconut oil (melted)

3/4 c. pure maple syrup

2 tbsp. turbinado sugar (we used Sugar in the Raw)

1 tsp. kosher salt

3 c. old-fashioned rolled oats

1 c. unsweetened coconut flakes

3/4 c. raw sunflower seeds

3/4 c. raw pumpkin seeds

Best-Ever Granola

1. Heat oven to 300°F. Line large rimmed baking sheet with parchment paper. In large bowl, combine oil, maple syrup, sugar, and salt. Add oats, coconut, and sunflower, and pumpkin seeds and stir to evenly coat.
2. Spread mixture onto a prepared baking sheet and bake, stirring every 15 min., until granola is light golden brown and dry, 45 to 55 minutes. Let cool completely.
3. For Ginger-Pecan Granola: Omit pumpkin seeds and reduce sunflower seeds to 1/2 cup. Add 1 1/2 cups pecans (roughly chopped). Bake granola per recipe instructions, tossing with 1 1/2 tablespoon grated fresh ginger (from one 2-inch piece) when it comes out of the oven.
4. For Cumin-Thyme Granola: Omit coconut. Add 2 tablespoon each cumin seeds and fresh thyme leaves and 1 teaspoon ground cinnamon to the bowl along with oil and maple syrup.
5. For Spicy Sesame-Tamari Granola: Omit sugar, salt, and sunflower seeds. Use only 1/2 cup coconut and increase pumpkin seeds to 1 cup. Stir in 1/2 cup tamari with oil and add 1/2 cup sesame seeds and heaping 1/2 tsp cayenne along with oats.
6. For Coriander-Almond Granola: Omit sugar, coconut, and pumpkin seeds. Add 1/4 cup coriander seeds (lightly crushed) and 1 1/2 cups sliced almonds along with oats.
7. For Sweet and Spicy Granola: Omit coconut and increase pumpkin and sunflower seeds to 1 1/2 cups each. Bake granola per recipe instructions, tossing with 1 1/2 teaspoon ground cinnamon and 1 teaspoon chipotle chile powder when it comes out of the oven.