Move. Take the walk. Lift the weights. Join the gym.


I am passionate about this. (I know I say that a lot) I don't talk much about my athletics career since its so far gone in the past. But ever since I can remember I have been an athlete. Even now 25 years since graduating college athletics, I am coaching female athletes. I was and still am an intense, competitive, active individual, so goes my personality.  There are a million stories I could share of my own path through athletics, movement, and how it has built a foundation around my life that has taught me the most important lessons through weakness, strength, teamwork, resilience, hard work, commitment and dedication. As you will read here it has SO many benefits but I included at the end how it literally can change your brain. 

Here's the caveat, what exercise looks like for me probably isn't what it looks like to you. So my suggestion for this MOVEMENT MONDAY is to MOVE. Everyone starts somewhere. Consistency is a challenge. But let today be the day you start something. Take the walk. Don't compare yourself to ANYONE else. But regardless, move. If you make it a part of your life much like eating dinner, you will find a way for it to work. 

So now less of my opinion and on to the science that backs this suggestion and why today you should add this one "health tip" into your life. 

“but I now consider exercise to be the most potent longevity “drug” in our arsenal, in terms of lifespan and healthspan. The data are unambiguous: exercise not only delays actual death but also prevents both cognitive and physical decline, better than any other intervention.”
― Peter Attia, Outlive: The Science and Art of Longevity

Exercise is important for overall health because it provides benefits to physical, mental, and emotional wellbeing. Here are a few key reasons why regular exercise is vital- not because I suggest it but because science says so. 

  1. Physical Health:

    • Improves cardiovascular health: Exercise strengthens the heart and improves circulation
    • Strengthens muscles and bones: Physical activity, particularly weight-bearing exercises, builds muscle mass and improves bone density, which helps prevent osteoporosis and muscle loss as you age. 
    • Boosts immune system: Exercise can improve immune function, making the body more resistant

  2. Mental Health:

    • Reduces stress and anxiety: Exercise increases the production of endorphins, chemicals in the brain that act as natural mood lifters. This can reduce stress, anxiety, and depression.
    • Improves sleep quality: Physical activity can help regulate sleep patterns and improve the quality of rest. 
    • Boosts cognitive function: Exercise improves brain function, memory, and learning, and may even reduce the risk of cognitive decline in older adults. WATCH THE VIDEO BELOW. 
    • Enhances mood: Exercise is linked to improved mental well-being by boosting confidence, improving self-esteem, and providing a sense of accomplishment.

  3. Chronic Disease Prevention:

    • Exercise can reduce the risk of many chronic conditions, such as type 2 diabetes, high blood pressure, Autoimmune function and certain types of cancer. PROVEN AGAIN AND AGAIN.

Exercise has a huge impact on both physical and mental well-being. Here’s a more thorough look into the science behind why exercise is so powerful for mental well-being:

Endorphins and Neurotransmitters:

  • Endorphins: When you exercise, your body releases endorphins, the "feel-good" hormones. These chemicals work by blocking pain signals and interacting with receptors in the brain to reduce stress, anxiety, and even symptoms of depression. 
  • Serotonin: Exercise also helps boost levels of serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Low serotonin levels are commonly associated with depression, and regular physical activity can help increase serotonin production, improving overall mood and emotional stability. OK! 
  • Dopamine: Known as the brain's "reward" chemical, dopamine plays a role in motivation, pleasure, and satisfaction. Exercise, especially goal-based activities like running a race or completing a workout routine, can stimulate dopamine release, enhancing motivation and feelings of accomplishment.

Cognitive Benefits:

  • Improved Cognitive Function: Regular exercise improves cognitive function by increasing blood flow to the brain. 
  • Better Sleep: Physical activity promotes better sleep, and sleep is crucial for mental health. Poor sleep is closely linked to increased levels of anxiety, depression, and cognitive issues. By improving sleep quality, exercise indirectly helps regulate mood and mental well-being. THIS WILL BE ONE OF MY MOTIVATION MONDAYS! 

Psychological which plays a role in mental health:

  • Sense of Accomplishment: Exercise gives you a sense of achievement, whether it's lifting a heavier weight, running a longer distance, or simply completing a workout. This builds self-confidence and boosts self-esteem. Especially for our younger generations. 
  • Social Connection: Group activities or sports can foster social bonds and provide a sense of community. Social interaction is important for mental well-being and can combat feelings of isolation or loneliness. We need this and its becoming less and less of a priority.

The "Exercise Effect":

In summary, the science behind mental health and movement is a complex but powerful relationship. Exercise promotes the release of chemicals that make us feel good, helps balance stress hormones, and supports brain health. It also offers psychological benefits, like improved self-esteem, better sleep, and reduces feelings of anxiety and depression. With all of these effects combined, exercise becomes one of the most effective and accessible tools for enhancing mental well-being.

SO MOVE. TAKE THE WALK. LIF THE WEIGHT. JOIN THE GYM. 




https://www.youtube.com/watch?v=BHY0FxzoKZE


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