Mind and body in motion

How exercise can be beneficial for both the mind and body

Exercise, including practices like yoga and Pilates, offers numerous physical and mental health benefits. Here, Rude Health’s fitness experts explain how exercise can boost our physical strength and our mental wellness

Sylvia Diaz, founder of Fit with Sylvia, is an Instagram fitness icon. She works as a nutritionist, fitness and health coach. She transforms busy professionals’ lives to a fit, healthy and guilty-free mindset. She also works as a digital content creator.

“Exercise has dual benefits”

“Exercise is widely recognised for its physical benefits, but its positive impact on mental health is equally significant,” says Sylvia Diaz, founder of Fit with Sylvia. “Engaging in regular physical activity can lead to improved mood, reduced anxiety and enhanced overall emotional wellbeing.

One of the primary mental health benefits of exercise is the release of endorphins, often referred to as ‘feel-good’ hormones. When we engage in physical activity, our bodies produce these natural chemicals, which can alleviate feelings of stress and promote a sense of happiness. This phenomenon, often called the ‘runner’s high,’ exemplifies how exercise can elevate mood and reduce symptoms of depression.

Certain types of exercise are particularly effective for boosting mental health. Aerobic exercises, such as running, swimming, or cycling, are known for their ability to enhance mood due to their intensity and the sustained cardiovascular effort involved. Similarly, practices like yoga and t’ai chi focus not only on physical strength but also on mindfulness, promoting relaxation and mental clarity.

For those seeking exercises that combine physical strength with mental wellness, activities like weightlifting (e.g., deadlifts and bench presses), bodyweight exercises (like push-ups and squats), or martial arts (such as karate or Brazilian jiu-jitsu) can be particularly beneficial. These forms of exercise require focus and discipline, fostering a sense of accomplishment while also improving physical capabilities. Moreover, group classes or team sports provide social interaction, further enhancing mental health by building community connections and reducing feelings of isolation.

Exercise serves as a powerful tool for both building physical strength and enhancing mental wellbeing. By incorporating regular physical activity into our routines, we can enjoy the dual benefits of improved fitness and a happier, healthier mind.”

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Sinéad McLoughlin is an online weight loss coach and personal trainer. She is passionate about helping women reach their weight loss goals and become fitter and healthier through her highly successful weight loss program Thrive. Follow her on Instagram: @sineadmcloughlinfitness

“Pilates is a low-impact mind-body workout”

“Pilates is suitable for everyone and offers a fantastic, low-impact mind-body workout aimed at enhancing physical fitness for all levels of ability,” says Sinéad McLoughlin, founder of Sinéad McLoughlin Fitness. “It primarily targets the core – a group of muscles that includes the abdominals, glutes, pelvic and back muscles – providing a variety of physical and mental benefits that promote overall health and wellbeing.

Pilates, developed in the 20th century, is centred around core strength, stability and posture using controlled movements. It is a great way to strengthen your core, which is so important as we get older. It really helps with stability and posture while also lowering the chances of getting injured. Plus, those controlled movements boost flexibility and keep your joints moving well. By focusing on proper alignment and balance, Pilates helps improve your coordination and muscle tone, making it perfect for anyone, no matter their fitness level. Research shows that having a strong core can lead to better posture, less back pain, and overall improved fitness. When your abs are strong, everyday activities become a lot easier because you can control your back and limbs better. This not only helps you move more efficiently but also reduces pain in your back and hips and cuts down the risk of injuries.

Pilates also does wonders for your mental health. By blending controlled movements with deep breathing, it helps you relax and stay focused. It really strengthens the connection between your mind and body, boosts your self-awareness, and lifts your mood by releasing those feel-good endorphins. It’s also great for reducing anxiety, improving your sleep, and boosting your confidence – all while keeping your brain sharp.

Some fun Pilates moves to try include the Hundred, the Roll-Up and the Swan. By incorporating moves like these, along with other Pilates exercises into your routine, it can provide numerous benefits for both the mind and body.”

Gráinne O'Driscoll runs Grá For Fitness offering public, private and corporate Pilates, yoga and fitness classes

“Yoga is a body, mind and even a spiritual practice”

“Gone are the days when yoga was treated with suspicion and eye rolls,” says Gráinne O’Driscoll, founder of Grá For Fitness. “The country is now awash with yoga studios and teachers with a variety of enthusiasts regularly rolling out their mats.

So what’s the attraction? The physical benefits can include increased muscle flexibility and strength as well as improved joint mobility, balance and injury prevention. Yoga can also have a positive impact on sleep, blood pressure and stress-related disorders.

Western medicine has spent decades researching the links between yoga and mental health, trying to catch up on what the yogis have known for centuries. Studies have shown yoga to have a positive impact on mood and our parasympathetic nervous system (our rest and digest system). When practised regularly, it may help to alleviate symptoms of stress, depression and anxiety.

Yoga is an ancient practice originating from India. As well as poses, it also includes many forms of mindful practices, among them pranayama (breathwork) and meditation. There are many varieties of yoga. It can be considered a body, mind and even a spiritual practice if you wish to pursue the spiritual element. Here are some poses to try:

Child’s Pose or Balasana
A forward bend and calming pose to relax the front of the body and gently stretch the back and hips.

Kneel down. Your hips can be a little wider than your feet. Sit the hips back towards the heels and allow the trunk to rest onto the thighs. Allow the forehead to rest on the floor (or a cushion) and stretch the arms forward or alongside the body and breathe.

Warrior or Virabhadrasana
A high lunge and energising pose, helping to stretch the hip flexors, calves, heels and trunk.

Start with your feet hip-width apart and hips square. Step the right foot back, with the right toes turning outwards slightly. The left leg should be bent with the knee over or slightly behind the ankle. Engage the core, lengthen the arms upwards and lengthen through the trunk while relaxing the shoulders away from the ears. Hold for four breaths and repeat on the other side.”

Visit www.graforfitness.ie

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