A happy mind is a home to a happy body! Let’s win over stress to focus on the more immense joys of life.
Mental health is related to psychological, emotional, and social wellness. It impacts our cognitive, emotional, and revitalising behavioural functions, shaping our response to stress, interactions with others, and decision-making processes. The terrible death of the EY employee, Anna, has reignited interest in the important topic of workplace mental health. Employees are frequently under extreme pressure to fulfil deadlines, maintain excellent performance, and manage work-life balance as corporate environments become more demanding.
This sad incident serves as a stark reminder of the importance of conversations about mental health in the workplace. It emphasises the importance of businesses fostering a culture of support, encouraging mental health, and offering tools to staff members so they can deal with stress, burnout, and emotional difficulties before they have a major negative impact.
Just like the body requires maintenance and focus to stay healthy, the mind needs the same care and attention. While "working out" often brings to mind weightlifting or running, it's essential to understand that any type of physical activity is beneficial. Let us dive into this blog to understand the link between exercise and mental health, easy home workouts to maintain your mental health balance, benefits, and ways to increase awareness about mental health at work.
Table Of Contents
1. The Link Between Exercise And Mental Health
2. 5 Home-Workout And Activities For Preventing Excessive Stress At Work
3. Benefits Of Exercise For Keeping Mental Health In Check At Work
4. How To Spread Mental Health Awareness In The Workplace?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
The Link Between Exercise And Mental Health
Mental health is not a luxury; it's a necessity. It affects how we think, feel, and act, and it's essential for our overall well-being.
More people are seeking ways to improve their mental health outside traditional therapy and medication. One of the most effective solutions that’s often overlooked is exercise. Working out is a simple yet powerful tool for improving mental health, often yielding results after just a few sessions. Here is how exercise helps to boost mental health:
1. Stress Reduction And Cortisol
A key hormone involved in inducing stress is cortisol. Frequently known as the “stress hormone,” cortisol is produced when facing stressful circumstances. Although cortisol is necessary for survival, persistent high cortisol levels can result from chronic stress, detrimental to one's physical and mental well-being.
Regular exercise helps regulate cortisol levels. By attaining the benefits of physical activity, the body burns off extra cortisol, lowering feelings of stress and encouraging calm. In addition, exercise reduces the body's baseline cortisol levels over time, making it easier to manage stress in daily life.
2. Endorphins And Mood Boosters
Our body produces endorphins during physical activity, which function as natural pain relievers and mood boosters. Frequently known as the "feel-good" chemicals, endorphins induce a positive sensation in the body, occasionally labelled as a "runner's high." This endorphin release creates a sense of well-being and euphoria, reducing stress and tension.
3. Improve Cognitive (Brain) Function
Exercise also boosts brain health by enhancing neuroplasticity – the brain's ability to adapt and grow new connections. Physical activity stimulates the production of brain-derived neurotrophic factor (BDNF), which helps protect existing neurons and encourages the formation of new ones. This process improves cognitive functions such as memory, focus, and learning, all of which are negatively impacted by depression and anxiety.
People with depression may suffer shrinking in the hippocampus, which is responsible for memory and emotion; regular exercise, especially aerobic exercises, can help increase the size of the hippocampus, providing further relief from depressive symptoms. Likewise, ToneOp Fit’s Home Workout Sessions can help you stay fit, mentally and physically.
Also Read: Exercise and Mental Health: How Physical Activities Alleviate Symptoms of Anxiety And Depression
5 Home-Workout And Activities For Preventing Excessive Stress At Work
By now, you know that mental health and working out are co-related, and hence, here are some easy and convenient home workouts that you can practice amid your busy schedule to keep your mental health in check:
1. Yoga Stretches
To promote general relaxation, gentle yoga poses for mental relaxation like Child's Pose, Cat-Cow, and Downward Dog help relieve physical tension, enhance flexibility, and ease mental stress. Throughout the workday, taking five-minute stretching breaks can help release muscle tension, avoid burnout, and revitalise your mind, which can lower stress levels. ToneOp Care’s Live Yoga Sessions can help you train in strengthening postures (asanas) to breath control (pranayama) and calming meditation techniques.
Also Read: 12 Benefits Of Yoga for Mental Health And 5 Ways To Improve Well-Being
2. Exercises Using Your Bodyweight
Quick sets of lunges, squats, or push-ups might increase endorphins, give you more energy, and ease anxiety or restlessness associated with your job. Simple bodyweight exercises can increase endorphins, elevate mood, and offer a mental reset to help you approach work-related difficulties more clearly.
3. Jogging Or Walking
Walking or jogging in your society, in a park, or even in a place is a great way to improve cardiovascular health and relieve stress. During extended work hours, you can take a 10-15-minute break to take a walk, giving you a much-needed break from your computer screens to revitalise your mind. This simple practice increases energy and improves brain clarity.
Also Read: Step Up Your Health: Learn The Benefits Of Brisk Walking Every Day!
4. Meditation
Meditation is a great strategy for preserving mental health and lowering stress at work. A simple 5-minute mindfulness session can help eliminate mental clutter, reduce anxiety, and restore focus, helping you stay grounded throughout your workday. Meditation eases tension even on days of excess workload by emphasising breathing and mindfulness. Frequent practice encourages a more laid-back attitude, enhancing well-being and making handling work-related stress easier.
5. Deep Breathing Exercises
To lower tension, sharpen focus at work, and relax the mind amid the workload, practice deep breathing for five to ten minutes before starting your day and going to bed. During a hectic workday, take a slow breath, hold it, and then release it to help you focus on yourself even in the middle of work.
Benefits Of Exercise For Keeping Mental Health In Check At Work
Here is how exercise can help you maintain the balance of your mental health at work:
1. Reduces Stress
Working out helps reduce stress by decreasing cortisol levels and promoting calmness. It offers a beneficial way to cope with stress's physical and emotional impacts and may alleviate some of the mental strain caused by daily stress.
Also Read: 7 Best Yoga For Stress Management And Its Instant Benefits!
2. Builds Self-Esteem And Confidence
As individuals strive for fitness goals and witness physical advancements in their bodies, they frequently encounter increased self-assurance and better self-perception. Establishing and reaching exercise goals can enhance feelings of achievement, strengthening a sense of power over one's life.
3. Boosts Mood And Emotional Resilience
Frequent physical activity stimulates the production of neurotransmitters such as serotonin and dopamine, which are involved in managing mood and experiencing enjoyment. Completing a workout increases self-esteem and emotional resilience, aiding in better stress management.
4. Promotes Social Connection
Working out with friends or in a group setting allows for social interaction, which is important for fighting feelings of isolation and loneliness. Participating in group exercises, team games, or becoming part of a virtual fitness group can strengthen social connections and offer a sense of inclusion, which is crucial for mental health. ToneOp Fit’s 1-Year Transformation Plan gives you a medium to indulge in group exercises and community-based yoga sessions to strengthen your social connections.
5. Fosters A Sense Of Routine And Discipline
Creating a regular workout schedule can add organisation and self-control to everyday life, aiding individuals with mental health issues in staying centred and attentive. Having a consistent exercise schedule can offer a feeling of direction, which is especially helpful for people dealing with depression or mood issues.
6. Increases Energy And Motivation
Even though exercise can be exhausting at first, it ultimately enhances energy levels by enhancing heart health and building endurance. Increased energy levels aid in fighting fatigue, improving motivation, and promoting a more positive outlook.
Also Read: 5 Mental Health Exercises To Boost Concentration Levels And Brain Functioning
How To Spread Mental Health Awareness In The Workplace?
Here is how you can create mental health awareness in the workplace:
1. Make A Small Group Of Work Buddies
This helps a person talk and discuss work and occupational stress-related topics daily, reducing the chances of mood disorders and isolation. Taking small breaks along with college helps to cope with work stress and is considered a boon for the soul and the mind to remain stress-free and light-minded throughout the day.
2. Spread Education Regarding Mental Health
Arrange seminars or debates about how stress in the workplace can affect mental health and how we can overcome it. Try to make people talk about their mental health as well. Talking with someone about mental health boosts calmness and reduces cortisol levels in the body, Thus reducing the chances of depression and anxiety.
3. Training The Managers
Managers and team leaders are seen as pilots to boost the workforce in a company, so it is vital to train managers and team leaders about mental health and how it affects individuals. We all have been seeing and reading many articles on how these days work stress affects people and how people are ending their lives due to it, So managers assured to talk about the stress with their team and let them feel free, show some empathy, and allow them some time to cope up with anxiety.
4. Plan Some One-To-One Discussions And Well-Being Sessions
Make sure your employees feel free to talk about anything with you while working. Having a one-to-one discussion is important to make them feel comfortable. Also, make sure to allow them flexible hours to work, sufficient leave and weekend off to enjoy their lives, and a limit on workload to prevent excessive overloading of work.
5. Arrange A Session With A Therapist
Collaborating with mental health professionals, such as counsellors, therapists, and psychiatrists, can be advantageous for employees facing difficult emotional challenges or mental health issues. These activities can increase the awareness of mental and emotional well-being among your employees, sparking fresh and important discussions.
Also Read: 5 Best Techniques For Managing Stress In The Workplace
Expert’s Advice
Paying attention to exercise and diet is essential to promote mental well-being through physical activity. Strive to engage in at least 150 minutes of moderate physical activity every week by including enjoyable activities like walking, dancing, or yoga to make exercising more enjoyable and less of a burden. Lastly, think about adding mindfulness techniques like deep breathing or meditation to your daily schedule to enhance mental health and decrease stress.
Health Expert
Akshata Gandevikar
The Final Say
To sum up, the connection between exercising and mental well-being is unquestionable. Engaging in consistent exercise provides various mental health advantages, such as alleviating depression and anxiety symptoms and enhancing self-esteem, sleep, and stress control. Raising awareness about mental health at work is also essential for creating a better work environment.
FAQs
1. What types of exercise are best for mental health?
Aerobic exercises, such as running, swimming, and cycling, are particularly beneficial for mental health due to their ability to increase heart rate and release endorphins. Strength training and mindfulness practices like yoga and tai chi also positively impact mood and reduce anxiety. Finding an enjoyable activity is key, as it increases adherence and overall benefits.
2. What if I feel anxious about working out in public?
It’s common to feel anxious about exercising in public settings. Start by choosing less crowded times or engaging in home workouts until you feel more comfortable. Consider joining smaller classes or finding a workout buddy to provide support. Remember, many people share similar feelings, and focusing on your own progress can help reduce anxiety.
3. Can exercising outdoors improve mental health more than indoors?
Exercising outdoors can enhance mental health benefits compared to indoor workouts. Natural environments reduce stress, improve mood, and increase feelings of vitality. Sunlight exposure boosts vitamin D levels, which can positively influence mood. However, the key is finding an environment where you feel comfortable; both indoor and outdoor exercises can be beneficial.
References
- https://www.mentalhealth.org.uk/explore-mental-health/publications/how-support-mental-health-work
- https://www.thehindu.com/news/national/maharashtra/ey-employees-death-anna-wanted-to-work-for-un-and-who-she-wanted-to-explore-the-world-says-her-mother/article68700257.ece
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
- https://www.vitelglobal.in/blog/why-mental-health-awareness-is-important-in-the-workplace/
- https://wellhub.com/en-us/blog/wellness-and-benefits-programs/how-to-raise-awareness-about-mental-health-in-the-workplace/
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
