Top 6 Exercise Motivators

Sometimes you need a little push to start a workout, and now probably more than ever. Here we look at the six best reasons to help motivate your exercise, among them immunity, sleep quality and stress relief (bring it on).

 
 


1.     Immunity

Regular physical activity is a powerful method of reducing the risk of communicable diseases, including viral and bacterial infections. When performed under appropriate conditions, exercise can assist to eliminate the negative health effects of chronic stress which is major in lowering our immunity. The type of exercise, intensity, duration and how often your exercising should be appropriate for you. Grading the exercise for your personal fitness level is crucial – if you’re overdoing it, you’re not going to get that immunity boost.

Exercise increases your immunity by:

  • Flushing bacteria out of the lungs and airways

  • It causes a change in antibodies and white blood cells (our body’s immune system cells that fight disease) making them circulate more rapidly and detect illness earlier

  • It slows down the release of stress hormones which can increase illness

People who follow a regular, moderate exercise regime improve their immunity the most – it’s a case of more is not more!

 

2.     Quality Sleep

Rest and Relaxation, we often talk about it but are we getting it? If your life is constantly “go, go, go”, it can be very difficult to just, stop. People experiencing anxiety and high levels of stress are most affected. Worrying about being able to get a good night’s rest is a very stressful thing and if sleep is elusive for you, you’re not alone with 60% of Australians having experienced insomnia symptoms. Happiness and health is key when it comes to being able to drop off to a night of deep, uninterrupted sleep. Moderate-intensity exercise has shown to improve the time it takes to fall asleep and increases the length of time asleep in people suffering from chronic insomnia. After regular exercise (in one study of up to 24 weeks of regular moderate-intensity exercise), the insomniac adults in the study, fell asleep more quickly, slept longer and had better sleep quality than before they started exercising…mic drop.

 

3.     Brain Function

Neuroplasticity: The ability of the brain to change and adapt. It’s an essential feature of our nervous systems and exercise has shown to be linked to improved neuroplasticity. It has shown to increase grey matter in the brain which can aid things like muscle control, sight and hearing; memory and emotions as well as decision making and self-control – pretty important stuff! Studies show that exercise can increase academic achievement (especially in kids!) and it also helps in the prevention of cognitive decline which can reduce the risk of developing dementia. The increase of blood flow to the brain when exercising improves brain function. Some of the psychological benefits of physical exercise are –

Decreasing

  • anxiety

  • depression

  • dysfunctional and psychotic behaviours

  • hostility

  •  tension

  • phobias

  • headaches

Increasing

  • Assertiveness

  • Confidence

  • Emotional stability

  • Cognitive functioning

  • Internal locus of control

  • Positive body image

  • Self-control

  • Sexual satisfaction

 

4.     Heart Health

Exercising for the benefit of our cardiovascular health has been promoted by physicians as far back as 600 BC. Hippocrates, Plato and Galen all strenuously recommended exercise as necessary for good health. Cardiovascular disease is one of the leading causes of death in Australia and it is a preventable condition in many cases. Some interesting occupational studies on cardiovascular health –

a)     Double-decker bus drivers in London who spend their days seated have more coronary heart disease than their counterparts on the same bus, the mobile bus conductors

b)    Posties that deliver mail on foot have decreased incidence of heart disease when compared to their colleagues at the Post Office

Regular, moderate-intensity exercise helps to reduce cardiovascular risk factors including hypertension, diabetes mellitus, and obesity. It helps to prevent heart attacks and even improves heart function and quality of life in patients suffering from heart failure.

Your heart is a muscle too! It needs to be strengthened and conditioned to be in peak condition. Getting your heart pumping in a jump-board or HIIT class is something that your heart loves but even a challenging beginner reformer (moderate intensity) class is a great way to protect your heart.

 

5.     Getting Strong

As you make exercise a regular part of your life, you’ll notice the changes that make it truly addictive. Getting stronger, building muscle and changing body shape improve our self-confidence. Strength exercises are anything you would do that make your muscles work harder than they normally do, these can be body weight (mat Pilates, climbing stairs, dancing) or resistance training (reformer Pilates, weights, resistance bands). How do you know if you are doing enough to build strength? You’ll know because you will have to take a break (you literally can’t do another rep!). Getting strong not only makes general everyday tasks easier but it also slows down the rate of bone and muscle loss associated with aging.

Being able to do things we never could before (hello teaser) brings a sense of pride in our self-mastery and dedication. Knowing that we are strong and capable beings is priceless and as you get stronger and fitter, you’ll endure, then appreciate then depend on your exercise routine. Plus, you’ll never have to ask for help opening a jar ever again!

 

6.     Stress Relief

You may have noticed feeling a high after class; a feeling of satisfaction and exhilaration while at the same time feeling calm and relaxed. That high may be part of the reason why exercise is used to treat clinical depression and anxiety and has been proven to be an effective treatment in clinical trials.

How does it work? Well firstly, those pesky stress hormones adrenaline and cortisol are reduced when we exercise! To back that up, exercise stimulates the production of feel-good chemicals in our brain – endorphins. Endorphins are mood elevators and natural painkillers and we just love em!

Exercise can also be that only time in the day that we tune in, take some time for ourselves and get out of our busy minds.

 
HealthBelinda Survillaimmunity, Sleep, Motivation, Exercise, mental health, Heart health, stress, stress relief, online members