Empowering Wellness: How Exercise Supports Mental Wellbeing

From day one, we have been focused on encouraging our community to have a healthier mindset.

In this article, we’ll explore the link between exercise and mental health. We’ll then look at simple and practical ways of incorporating exercise into your daily life…

The Science Behind Exercise and Mental Health and Wellbeing

So how does exercise affect our happiness and mental health?

1. Release of 'feel-good' chemicals

   Clinical studies show that physical activity ramps up the release of your brain's feel-good neurotransmitters - endorphins. Dopamine, noradrenaline and serotonin have a positive impact on our brains.

   
2. Reduction of stress hormones

   Our bodies create a chemical, myokines, when our muscles contract. Informally known as ‘hope molecules’, myokines have been shown to help relieve stress, boost happiness and diminish depression.

3. Improved sleep patterns

   Physical activity can help to improve the quality of your sleep. Sleeping better is good for mental wellbeing.

4. Enhanced mood and reduced symptoms of anxiety

   The parasympathetic nervous system is the counterpart to the sympathetic nervous system that controls the body's fight-or-flight response. When you have anxiety, your sympathetic nervous system is triggered, even if no real danger exists. Certain forms of exercise can help engage your parasympathetic nervous system to help you feel calm.

5. Improved fitness

   Physical exercise improves fitness which can boost self-esteem and confidence.

6. Increased cognitive function

   Exercise can help with concentration and relieve negative thought cycles.

5 ways to be active and help your mental wellbeing

With so much compelling research on exercise and mental health, here are 5 simple ways to up your activity levels:

1. Walking

One of the best tips to improve mental wellbeing is simply taking a walk.

For many people, walking is a go-to mental health exercise. It helps to ease stress and even as little as 15 minutes of walking can help clear your head and lift your mood.

Walking is free, relatively low-impact and you can do it almost anywhere - although outside in nature is ideal. Stepping out with a friend or a dog - having a connection - can further enhance your experience.

2. Yoga

Yoga is a great way to boost your mental and physical wellbeing.

Focusing on your breathing can eliminate unhelpful mental health habits - such as thought loops and negative thinking. With an emphasis on breathing, yoga activates your parasympathetic nervous system. This puts you in a state of relaxation by lowering your heart rate and blood pressure - the opposite of the fight-or-flight response.

Whether you choose a dynamic fluid flow - typically referred to as ‘vinyasa’ - or a calmer pace - such as ‘ashtanga’ or ‘yin’ - yoga will see you moving your body in a mindful way which offers the chance to reflect and even meditate. Hot yoga - practised in a heated environment - can even create a euphoric mood.

Great for yoga: our mesh insert leggings look sleek in the studio

3. Running

A more intense form of exercise for mental health, running will flood your brain with endorphins. Running outdoors can boost your mood to such a degree that studies have found it can be an effective alternative to antidepressants for some people.

Regular runs can also promote better sleep patterns and quality which, in turn, can lower anxiety and feelings of depression.

Great for running: our range of men’s activewear and women’s performance wear

4. Dancing

Dancing offers many mental health benefits. It can significantly reduce anxiety while increasing confidence and self-esteem. Whether you choose the mindfulness of a ballet barre class or the fun of Zumba, you’ll reap the rewards of moving your body.

You also have options on where you dance. Take a virtual dance class in the comfort of your own home or join a class, if you crave social interaction and want to connect and form friendships. Even dancing to your favourite music in the kitchen can lift your spirits!

Great for dancing: our strappy gym top and bum-sculpting leggings

5. Swimming

Swimming offers a holistic approach, addressing both mental health and physical activity.

Swimming promotes relaxation, mindfulness, better sleep and even social interaction. If you set yourself goals, you may also experience a sense of achievement. Incorporating swimming into a regular routine can help to improve mood and reduce the symptoms of depression and anxiety.

Great for after swimming: our cosy sweatshirts, fitted joggers and hoodie dresses

Investing in quality activewear

Understanding the positive effects of exercise on mental health, we turn to the issue of motivation. It can be daunting to make a change, even if we know we’ll benefit in the long term.

Having decent activewear can have a positive impact on your motivation to exercise. Because when you’ve got clothes that make you feel good, it encourages you to get active and get out there.

We believe that feeling comfortable and good about your clothing is also an aspect of self-care that is relatively easy to implement.

Our Founder Rupert says:

“Being active creates endorphins and physical wellbeing. From the get-go, we wanted to have our focus on being a leisurewear brand that encourages our community to have a healthy mind and body. Whether you are a gym goer, walk the dog, run or do yoga, our garments suit a broad range of activities.“

Our ethical clothing

I AM ME is a conscious clothing brand that offers activewear for men and women, meaning you have just the right gear for whatever type of exercise you opt for. We also have a range of leisurewear that will keep you comfy and cosy, whether out on a walk or post-workout.

Unlike many of the larger clothing brands:

• We’re against ‘fast fashion’ and are - instead - ethical and eco-friendly
• We are committed to producing high-quality activewear that promotes performance and wellbeing
• We support Mind with donations from each sale
• We advocate for mental health awareness and destigmatisation
• Our clothing and marketing campaigns are inclusive and promote body positivity

Let’s celebrate the positive effects of exercise on mental health!

As we’ve mentioned before, we support the important work of Mind - the mental health charity. Mind has some helpful tips for helping mental wellbeing, from relaxation tips to suggestions for how to be creative and connect with others.

With an established link between exercise and mental health and wellbeing, now is the time to make positive changes. Find the exercise that makes you feel great and start today: you’ll be seeing results in no time at all!

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