During a recent chat with my husband about mental health, I pointed out that people often equate mental health with mental illnesses like depression, anxiety, PTSD, and bipolar disorder. This is similar to discussing physical health by listing illnesses like cancer, heart disease, diabetes, and stroke.
We should approach mental health from a fitness perspective, just as we do with physical health. Both mental and physical fitness are essential for overall well-being and adopting healthy lifestyle strategies benefits both.
What It Means to Be Fit
As a NASM Master Trainer, I define physical fitness as having a healthy body composition alongside seven components: balance, flexibility, joint stabilization, core stabilization, cardiorespiratory efficiency, muscular endurance, and muscular strength.
As a licensed therapist, I see mental fitness as a positive state of well-being, awareness of thoughts and feelings, and subsequent behaviors. Mental fitness involves seven components: work/life balance, flexibility, agility, emotional stability, mental stamina, resilience, and mental strength.
Improving physical fitness requires physical activity and balanced nutrition. Similarly, enhancing mental fitness involves relaxation practices like meditation, deep breathing, yoga, work/life balance techniques, and effective time management.
Boosting Physical Fitness
The current Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening exercises weekly. You can achieve significant health benefits by incorporating short bouts of physical activity throughout
the day. Cardiovascular and strength training exercises don’t need to be lengthy to be effective. The key is ensuring your efforts add up to meet your health goals.
Nutrient-dense foods are vital for a healthy body and mind. Limit added sugars, sodium, saturated fats, and unhealthy beverages. Remember, you are what you eat. Choosing healthy foods not only helps you achieve a balanced body but also maintains a healthy state of mind.
Enhancing Mental Fitness
Research supports that relaxation practices like progressive muscle relaxation, breathing exercises, meditation, and yoga positively impact mental health. Just a few minutes of these practices can offer significant benefits. However, creating time and space for deeper relaxation can help you fully unwind and release stress. While short sessions are beneficial, giving yourself the gift of time and space can be incredibly rewarding.
Balancing It All
Integrating mental and physical health activities into a busy day might seem daunting. Effective time management and balancing personal and professional life can help. Here’s how:
- Realistic: Create a schedule that allows adequate time for tasks and activities.
- Consistent: Maintain a routine to measure effectiveness and adjust as needed.
- Intentional: Base your schedule on what you intend to do, not just what happens.
This article stems from a conversation about how people often focus on mental illness. Instead, let’s focus on health. By integrating healthy lifestyle strategies into daily life, you can become physically and mentally fitter, enhancing both your life and how you live it.