There is a significant connection between your physical and mental health—while we often focus on exercises and diet to help improve our physical appearance or lose weight, we forget that it also benefits our mental state—sometimes more than our physical state. It helps in improving our mood, reduces stress, and even helps with mental health conditions like anxiety and depression.
Understanding the Link Between Physical and Mental Health
We may not notice or think about it, but if you neglect either your physical or mental health, the other often suffers. This is because when we physically move our body, we release endorphins, which are the body’s natural ‘feel-good’ hormones. These chemicals are responsible for helping with stress, anxiety, and depression. Not to mention, when you work out, there is an increased flow of blood to the brain, which helps in improving cognitive function and preventing mental decline that happens with age.
However, as we get older, we may not be able to exercise as rigorously as we used to—that’s why low-impact and gentle exercises come into play. It’s important to choose exercises that work for your body and have little to no strain on your muscles and joints; some of these include activities like yoga and simple stretching exercises. They help with balance of physical movement and mental relaxation.
The Benefits of Yoga in Mental Wellness
Yoga has been practiced for generations and is very prevalent in the Indian community where it originated from—it’s known for its benefits for overall health but especially physical and mental. This anxiety practice focuses on breathwork, meditation, and physical postures to help instill calm and improve emotional stability.
- Reduces stress and anxiety: When you are practicing yoga, you activate your parasympathetic nervous system (PNS), which is responsible for relaxation. Certain breathing techniques, like the pranayama (controlled breathing) and certain poses (asanas), help in lowering cortisol levels (the stress hormone), which helps reduce feelings of anxiety and stress.
- Improves sleep quality: Yoga poses make sure the whole body moves and allow for deep relaxation, which is great for restful sleep. They also help in managing insomnia!
- Boosts mood: The endorphins give you a natural mood boost, but more importantly, yoga encourages mindfulness and a deeper connection to your emotions, which allows you to manage feelings of sadness or frustration better.
- Increases self-awareness: Yoga forces you to be present in the moment and be mindful of your body and breathing—this helps with emotional regulation and helps you understand your thoughts and feelings better through introspection.
Gentle Exercises to Complement Mental Health
While yoga does have great benefits, some people may not be interested in it, but there are other forms of gentle exercises that help support mental health. They are best for those that are looking for low-impact physical activity that is easy on the joints but is powerful in its results if done consistently.
Walking
Walking is one of the best and most accessible ways to help improve mood—taking regular walks, especially around and in nature, has shown to help reduce symptoms of depression and anxiety. It allows people to clear their minds, enjoy the fresh air, and appreciate the beauty of things around them. A gentle walk—in the evening or morning—also helps improve sleep patterns, which is important for mental health.
Swimming
Swimming, although a full-body workout, is a low-impact option that is great for weak joints and muscles. The rhythmic movement of swimming and water soothing properties help in relaxing the mind, reducing stress, and also supporting heart health, which contributes to better brain function.
Tai Chi
Tai Chi originated from China and is a popular form of exercise that focuses on deep breathing and meditation with slow and deliberate movements. It’s especially great for seniors that want to help maintain or improve their balance, flexibility, and mental clarity. Tai Chi’s fluid movements have been shown to reduce stress and improve mood and cognitive function.
Stretching
Including stretching in your everyday routine helps reduce any muscle tension and improves flexibility—all of which can affect the mind. You can do simple stretches with your neck, shoulders, and back (common spots where stress is felt the most) to help ease discomfort or pain in those areas.
Yoga Practices and Poses for Mental Clarity and Relaxation
Sukhasana (easy pose)
This seated pose helps with relaxation and mental clarity—it is best for calming the nervous system and prepping the body and mind for meditation.
Sit on the floor with your legs crossed and spine straight. Place your hands on your knees, palms facing up or down. Close your eyes and focus on deep, slow breaths.
Adho Mukha Svanasana (Downward-facing dog)
This pose helps in strengthening the entire body and calming the mind; its inversion helps with blood flow to the brain, which helps in mental clarity. It also eases tension in the back and shoulders.
Start on your hands and knees. Lift your hips up and back, creating an inverted V-shape with your body. Keep your hands shoulder-width apart and feet hip-width apart. Press your heels down towards the floor and straighten your arms and legs. Hold and breathe deeply.
Setu Bandhasana (Bridge pose)
This pose helps stretch the back, hips, and chest gently, which helps reduce stress and tension built up in those areas. It also helps in circulation, which encourages better brain function and mental clarity.
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides. Press your feet into the floor, lift your hips toward the ceiling, and squeeze your glutes. Keep your thighs parallel and hold the position.
Balasana (Child’s pose)
This is considered to be a restful yoga posture and is often done during breaks—it encourages deep breathing to help relax the back and neck, relieving tension and anxiety.
Kneel on the floor with your big toes touching and knees apart. Sit back on your heels, then fold forward, bringing your forehead to the floor and extending your arms in front or by your sides. Relax into the stretch and focus on your breath.
Viparita Karani (Legs-up-the-wall pose)
This is another inversion pose that helps reduce anxiety—it regulates blood flow and reduces any swelling in the lower limbs.
Sit next to a wall and lie on your back. Swing your legs up against the wall and rest them there while keeping your body relaxed on the floor. Place your arms by your sides, palms facing up. Breathe deeply and relax in this restorative pose.
How Regular Exercise Helps Fight Mental Health Challenges
- Depression: Physical movement helps fight depression with the release of serotonin and endorphins that help boost mood and reduce feelings of sadness.
- Anxiety: Gentle exercises are a great way to manage anxiety because they help quiet the mind, yes, but also regulate your body’s stress response.
- Cognitive decline: Working out, even in slow movements, improves brain blood flow, which helps maintain cognitive function, especially as we age. Regular exercise has been linked to a lower risk of dementia and Alzheimer’s disease.
- Emotional resilience: Exercise helps build emotional resilience because it can instill feelings of well-being. With regular practice, you develop a stronger mental state, better equipped to handle life’s challenges.
Including Yoga and Gentle Exercises into Your Routine
- Start small: Start with 10-15 minutes a day, and depending on your comfort levels, you can increase the time.
- Routine: One thing about health is that being regular matters; changes won’t happen overnight. Try to include physical movement into your daily routine with simple activities like a morning walk, yoga session, or stretching routine.
- Listen to your body: Don’t overwork yourself; listen to your body—if you feel any pain or discomfort, stop the exercise. Your body has its limits, and yoga and gentle exercises should feel good and provide relief, not strain.
FAQs
1. Should I do yoga in the morning or evening for my mental health?
There is no correct answer to this—you can practice yoga at the time of day you are most comfortable and relaxed. Some people do it in the morning to help set the tone of their upcoming day, while others like to wind down with exercise after a long day. Find what’s best for you and your daily schedule.
2. How many times a week should I do yoga?
Try to do at least 3-4 sessions per week, but even once or twice a week has great benefits. It’s always important to listen to your body’s needs; don’t overexert yourself.
3. Should I worry about anything before starting yoga when it comes to my health?
If you have any physical injuries or diagnosed health conditions, always speak to your doctor before starting any new exercise routine. They will help you understand the risks present and also modify your workouts to cater to your body’s needs.
