Fitness and Feelings: How Exercise Can Boost Mental Health

Hey Lads,

I want to talk to you about something that changed my life: running. Back in 2010, I was diagnosed mental exhaustion after a period of time working 84 hours a week. I was overwhelmed and drained. For some reason I decided to start running, some thought I was mad they said you have an exhausted mind and now you want to exhaust your body !. What began as a way to clear my head turned into a recovery journey that not only improved my mental health but also helped me achieve incredible goals while also being a better leader in my corporate position in financial services. I went from running 5Ks to ultra-marathons, raising funds for a hospice and children with congenital heart defects along the way.

Let me share with you how exercise can be a powerful tool for boosting mental health and how you can start small, set achievable goals, and celebrate your successes.

The Mental Health Benefits of Exercise

1. Stress Reduction: Exercise lowers levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that act as natural painkillers and improves your mood.
2. Improved Mood: Regular physical activity can increase the production of serotonin, a neurotransmitter that helps regulate mood. This can alleviate symptoms of depression and anxiety.
3. Better Sleep: Physical activity can help you fall asleep faster and enjoy deeper sleep. This is crucial for overall mental health, as quality sleep enhances mood, energy levels, and cognitive function. I did my best to get 8 hours sleep a night.
4. Increased Self-Esteem: Achieving fitness goals, no matter how small, can boost your confidence and self-esteem. It's a reminder that you're capable of making positive changes in your life.
5. Enhanced Cognitive Function: Exercise has been shown to improve memory, focus, and cognitive processing, which can help you feel more alert and productive.

Starting Small: The First Steps

When I first started running, I didn’t aim for marathons. I started small, and that’s the key. Here are some tips to get you going:

1. Set Simple Goals: Begin with something manageable, like a 5K run or a daily 20-minute walk. The important thing is to get moving.
2. Create a Routine: Consistency is crucial. Schedule your workouts like you would any other important appointment. I joined the Strava app and kept a record of my walks and runs to build my confidence.
3. Find an Activity You Enjoy: Whether it’s running, cycling, swimming, or even a sport, choose something you look forward to, I chose running because I loved it.
4. Buddy Up: Exercising with a friend can make it more enjoyable and keep you accountable. I met 5 people in my work who ran and we became great friends and ran at lunch times and we all progressed to running marathons. In fact we encouraged each other without really realising it .Lunch time runs were fun in the rain and the sun.

Setting and Achieving Goals

As you start to build your fitness routine, setting goals can help keep you motivated. Here’s how to do it:

1. Start with Short-Term Goals: These should be achievable in a few weeks, like running a mile without stopping or exercising three times a week.
2. Plan Long-Term Goals: Think about where you want to be in six months or a year. This could be running a 10K, completing a half-marathon, or even participating in a local park run.
3. Track Your Progress: Keep a journal or use an app to log your workouts. Seeing your progress over time can be incredibly motivating. As I mentioned earlier I used Strava.

Celebrating Your Successes

Every milestone deserves recognition. Celebrating your achievements, no matter how small, can reinforce positive behaviour and keep you motivated. Here’s how to do it:

1. Reward Yourself: Treat yourself to something you enjoy after reaching a goal, whether it’s a new pair of running shoes, a nice meal, or a day off to relax.
2. Share Your Success: Tell your friends and family about your achievements. Their support and encouragement can boost your motivation.
3. Reflect on Your Journey: Take time to appreciate how far you’ve come. Reflecting on your progress can give you the confidence to set new goals and keep moving forward.

My Journey

For me, running became a lifeline. I started with short runs, gradually increasing my distance. Each small success built my confidence. Eventually, I ran half-marathons, marathons, and even ultra-marathons. These achievements not only improved my physical health but also brought immense mental clarity and resilience. Running for causes close to my heart, like the hospice and children with congenital heart defects, added purpose to my journey and kept me going even on the toughest days.

Final Thoughts

Exercise has the power to transform your mental health. By starting small, setting achievable goals, and celebrating your successes, you can experience these benefits firsthand. Remember, the journey of a thousand miles begins with a single step.

So, lads, why not take that step today? Lace up your trainers and hit the road. Your mind will thank you.

Keep moving forward and believe in yourself.

You can read about my journey toward mental exhaustion and my road through recovery? to live the life I always wanted in my book “ The Bulletproof Banker” https://amzn.eu/d/05PQTMQj

If you wish to know more about my motivational speaking and career coaching check out my website bjkennomotivation.com

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