Exercise is the heart (and mind's!) best friend
Trudi Edmeades
Last Update 3 months ago
Imagine having a tool that could simultaneously strengthen the heart, boost mood, sharpen the mind, and potentially add years to one's life. As fitness instructors, we use this powerful tool every day: exercise! This Heart Month, let's explore the significant impact of our work, not just on the physical health of our clients, but on their mental wellbeing too - and how these benefits work together to improve overall health.
In a world where heart disease remains a leading cause of death (on average, one Australian dies from cardiovascular disease every 12 minutes, accounting for 25% of deaths annually) and mental health issues are on the rise (around 14% of adults aged 60 and over live with a mental disorder), our role as fitness instructors has never been more important.
We're not just teaching exercise routines; we're offering a holistic approach to health that can transform lives.
From the busy gym floor to the calm yoga studio, every rep, every stretch, and every mindful breath we guide our participants and clients through is a step towards a healthier heart and a more resilient mind.
Let's examine how the simple act of moving the body can trigger a series of positive effects, creating a cycle of improved physical and mental health. As we uncover these connections, we'll see how our work as fitness instructors goes far beyond physical fitness - we're contributors to overall well-being, helping to build stronger, happier, and healthier communities.
The heart-pumping benefits of exercise
Regular physical activity is a powerhouse for heart health because it:
* Strengthens the heart muscle - Just like any other muscle, the heart becomes stronger and more efficient with exercise.
* Improves circulation - Exercise promotes better blood flow, reducing the risk of clots and improving overall cardiovascular function.
* Regulates blood pressure - Consistent physical activity can help lower both systolic and diastolic blood pressure.
* Enhances cholesterol profile - Regular exercise can boost HDL (good) cholesterol while reducing LDL (bad) cholesterol.
As fitness instructors, we're not just helping our participants move; we're literally strengthening their hearts with every session. You know this, but perhaps you can remind your participants in class this week too when they need a little encouragement to keep going!
The mental boost from physical activity
As fitness instructors, we’ve all witnessed the transformative power of exercise on our clients’ mental states. The smile after a challenging workout, the sense of accomplishment, and the overall improvement in mood are testaments to the profound impact physical activity has on mental well-being.
Reduces symptoms of depression and anxiety
Physical activity can be as effective as medication for mild to moderate depression in some cases. A comprehensive analysis of 97 reviews, 1,039 trials, and 128,119 participants found that exercise is 1.5 times more effective than counselling or leading medications in managing depression. This effect is particularly pronounced in shorter interventions, with exercise programs of 12 weeks or less showing the most significant improvements in mental health symptoms.
Boosts mood
Exercise triggers the release of endorphins, our body’s natural mood elevators. A study involving 1.2 million adults found that people who exercise report better mental health compared to non-exercisers. The mood-boosting effects of exercise are not limited to intense workouts; even household chores, carpentry, and childcare have been shown to provide mental health benefits.
Improves sleep
Regular physical activity can help regulate sleep patterns, which is crucial for mental health. Research has shown that exercise can improve various aspects of sleep, including total sleep time, sleep efficiency, and self-reported sleep quality. One study found that moderate-intensity exercise can help you fall asleep more quickly and improves overall sleep quality.
The mind-heart connection
The intricate relationship between mental and cardiovascular health is a fascinating aspect of human physiology that we, as fitness instructors, are uniquely positioned to influence. Understanding this connection can help us design more effective, holistic exercise programs for our clients. Recent research has shed light on the profound impact of mental well-being on heart health, revealing a complex interplay that goes beyond traditional risk factors.
Here are just a couple of ways that exercise creates a positive feedback loop for heart health:
Stress reduction
By lowering stress levels, exercise helps reduce inflammation in the body, a known risk factor for heart disease. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels, which affect focus and attention. This neurochemical boost helps counteract the effects of stress on the body. In fact, regular exercise can help relax muscles and relieve tension, breaking the cycle of stress between mind and body.
Better lifestyle choices
Improved mental health often leads to healthier lifestyle choices, further benefiting heart health. When people are stressed, anxious, or depressed, they’re more likely to engage in behaviours that increase cardiovascular risk, such as smoking more, being physically inactive, or drinking too much alcohol. Regular exercise can help break this cycle by promoting overall well-being and encouraging healthier habits.
Improved sleep quality
Better sleep, often a result of regular exercise, is associated with lower cardiovascular risk. A study involving adolescents found that those who practiced physical activity regularly showed better heart rate variability and sleep quality compared to sedentary adolescents. Poor sleep quality has been linked to various risk factors for cardiovascular disease, highlighting the importance of good sleep hygiene for heart health.
Social connections
Group exercise classes can foster social connections, which are linked to better heart health and longevity. Research has shown that strong social connections can increase longevity by up to 50%. Social support and integration are associated with lower relative odds of mortality compared to many other well-accepted risk factors for cardiovascular disease. Group exercise classes provide an excellent opportunity to build these crucial social connections.
Tailoring Exercise for Heart and Mind Health
Armed with the knowledge of how exercise benefits both mental and cardiovascular health, we can elevate our role and not just provide a physical workout, but a full mind/body workout. By strategically designing our programs, we can help our participants and clients achieve optimal results for both their heart health and mental health.
Here are some key strategies to implement:
#1 Diversify your routines by blending cardiovascular, resistance, and balance exercises.
#2 Encourage regular attendance, as consistent participation unlocks the full spectrum of health benefits
#3 Cultivate a supportive atmosphere in your classes to enhance the social benefits of exercise.
#4 Educate your participants and clients by sharing the mental and heart health benefits of exercise to keep them motivated.
This Heart Month, let's celebrate the incredible power we have as fitness instructors to positively impact both the hearts and minds of our clients. By promoting regular physical activity, we're not just building stronger bodies - we're fostering healthier, happier lives.
Remember, every squat, every jump, every press is a step towards better heart and mental health. Keep inspiring, keep moving, and keep making a difference!
Further reading and resources
Exercise more effective than medicines to manage mental health
Does exercise improve sleep quality in individuals with mental illness? A systematic review and meta-analysis
https://pubmed.ncbi.nlm.nih.gov/30513490/
The Link Between Exercise and Mental Health | UCLA Health
https://www.uclahealth.org/news/article/the-link-between-exercise-and-mental-health
Effects of Exercise on Cognitive Performance in Older Adults https://pmc.ncbi.nlm.nih.gov/articles/PMC7244966/
Exercise 1.5 times more effective than drugs for depression, anxiety https://www.medicalnewstoday.com/articles/is-exercise-more-effective-than-medication-for-depression-and-anxiety
Exercising to Relax - Harvard Health Publishing
https://www.health.harvard.edu/staying-healthy/exercising-to-relax
The effects of physical activity on sleep architecture and mood in naturalistic environments https://www.nature.com/articles/s41598-024-56332-7
Longitudinal effects of exercise according to the World Health Organization guidelines on cognitive function in middle-aged and older adults
https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2022.1009775/full
The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review
https://pmc.ncbi.nlm.nih.gov/articles/PMC5928534/
Depression and anxiety: Exercise eases symptoms - Mayo Clinic
Physical Activity Boosts Brain Health - CDC
https://www.cdc.gov/physical-activity/features/boost-brain-health.html
Working out boosts brain health - American Psychological Association https://www.apa.org/topics/exercise-fitness/stress
The Benefits of Mind-Body Exercises on Heart Health | Banner https://www.bannerhealth.com/healthcareblog/teach-me/the-benefits-of-mind-body-exercises-on-heart-health
Benefits of physical activity for your heart | Heart Foundation
https://www.heartfoundation.org.au/healthy-living/physical-activity/benefits-of-physical-activity
How social connections impact physical health - AHA Clinics
https://ahaclinics.com.au/2024/11/30/how-social-connections-impact-physical-health/
How Social Connection Can Slow the Ageing Process
https://renewedafter50.com.au/social-connection-slow-ageing-benefits/
Physical activity and your heart health | Heart Foundation
https://www.heartfoundation.org.au/healthy-living/physical-activity/physical-activity-and-exercise
Exercise and stress: Get moving to manage stress - Mayo Clinic
How Does Your Mental Health Affect the Heart?
Sleep quality and regular physical activity in reducing cardiac risk
https://pubmed.ncbi.nlm.nih.gov/35922614/
Make social connections that can help you live longer
https://www.steponefoods.com/blogs/news/make-social-connections-that-can-help-you-live-longer
Exercise and the Heart | Johns Hopkins Medicine
https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart
How to look after your mental health using exercise
Impact of Lifestyle Modifications on Cardiovascular Health https://pmc.ncbi.nlm.nih.gov/articles/PMC10460604/
Effects of exercise training on sleep quality and heart rate variability in middle-aged and older adults with poor sleep quality: a randomized controlled trial