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5 Reasons to Start Exercising for Better Mental Health

Exercise is known to have numerous physical health benefits, but did you know that it can also have a positive effect on your mental health? 

By improving sleep quality, reducing stress, boosting self-esteem, and providing an outlet for difficult emotions, regular exercise can help you maintain good mental well-being.

In this blog post, we will explore five reasons why you should start exercising for better mental health.

1) STRESS RELIEF

Exercise can be an effective way to reduce stress

When you exercise, your body releases endorphins, which are natural mood boosters. Exercise can also increase your heart rate, helping to reduce stress hormones in your body. 

In addition to these physical benefits, exercise can provide an outlet for pent-up tension and frustration, helping you take a break from day-to-day stressors. Exercise can also help you practice mindfulness, bringing clarity of thought and perspective.

2) IMPROVED SLEEP

Exercise can improve your sleep. It increases the production of sleep-promoting hormones like melatonin and endorphins, which regulate your body’s sleep-wake cycle. This can help you sleep better, longer, and wake up feeling more refreshed.

Regular exercise can improve sleep by reducing the time it takes to fall asleep, increasing the duration of deep sleep, and improving sleep quality. This can help you feel more rested and alert during the day.

3) INCREASED ENERGY AND CONCENTRATION

Exercising regularly helps to boost your focus. Physical activity increases the production of endorphins, which are hormones that help you feel energized and alert. 

Additionally, exercise improves oxygen circulation and can help reduce fatigue, making it easier for you to stay focused and productive throughout the day. 

4) IMPROVED SELF-ESTEEM

Exercise gives you a sense of accomplishment and can be a great way to boost your self-esteem and overall mental health.

Regular exercise can significantly improve self-esteem. When you make physical activity a regular part of your routine, you will feel better about your body and your overall well-being.

Exercise can give you a sense of accomplishment and help you feel more confident in other areas of your life. By boosting self-esteem, exercise can also improve overall mental health.

5) MOOD BOOSTER

Exercise can improve mood in a number of ways. For one, it can help to reduce levels of stress and anxiety. When you exercise, your body releases endorphins, which are chemicals that act as natural painkillers and mood elevators. 

Endorphins can help to improve your overall sense of well-being and can even help to reduce symptoms of depression

Pro tip: A good mood can lead to more inspiration and ideas. So, if you’re feeling stuck — go out and exercise!

The Bottom Line:

Exercise can improve your physical and mental health, and gym workouts such as boxing, weightlifting, Yoga Studio, weight loss and resistance training can maximize these benefits. 

Don’t let your mental health suffer any longer.

At Life n Fitness, we offer personalized workouts to help you achieve your fitness goals and ultimately feel better physically and mentally.

With the guidance and support of our personal trainers, you can workout safely and stress-free. Start your journey to a healthier, happier you now!

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Seniors

What are the Benefits of Foam Rolling for Seniors?

Sure, with age comes wisdom. 

But we also experience a shift in our muscle tissues and flexibility at this golden period of life. 

Ageing causes chronic pain as our joints lose elasticity while connective tissues are prone to cramping and tension. Top of that, recovery is not easy for any older adult. 

What if we tell you that there is a simple yet effective way to manage these elderly problems?

It’s an inexpensive tool that’s been proven to help with muscle tension, soreness, and flexibility — it’s called a foam roller!

What is Foam Rolling?

First things first, what is foam rolling?

It looks like a small PVC pipe covered with compressed plastic foam. 

A foam roller works by releasing the tightness of the myofascial, a thin connective tissue surrounding our muscles. However, this tissue can become tight, thanks to the sedentary lifestyle and repetitive movement which can further impact flexibility. 

Foam rolling is a self-myofascial release technique to ease muscle tension, improve flexibility, and boost movement efficiency. In layman’s terms, it is a self-massaging technique. 

In this technique, you lie or press your body against the foam roller. This way, it creates pressure on that area. As a result, it helps release muscle knots and ease pressure on nearby joints. 

According to a 2014 study published in the Journal of Strength and Conditioning, foam rolling can be an efficient treatment for minimizing stiffness and improving blood circulation in muscles. That’s why it can be an effective way to manage the associated elderly health problems. 

Not convinced yet? Let’s walk through the benefits of foam rolling for seniors in the next point.

What are the Benefits of Foam Rolling as You Age?

Reducing Muscle Soreness and Tightness:

Do you often feel the unwanted and painful contraction of muscles in the legs and sometimes other parts of the body?

Well, it happens as we age. This condition starts as a muscle spasm which is due to muscle tightness and if it continues, it becomes a cramp. To avoid such conditions or ease your tight muscles, a foam roller can be really useful. Several studies have proved that foam rolling can help improve muscular performance and flexibility as well as to alleviate muscle fatigue and soreness.

It breaks down trigger points to certain points on your body by using your body weight. A foam roller relaxes the tight muscles and promotes oxygen flow, which enhances circulation.

Improving Range of Motion:

Ageing also impacts our range of motion due to tight muscles, pain, arthritis, injury or lack of activity. 

Foam rolling can also address this common health condition.

This is because it pushes the muscles to stretch in a way that they flex, increasing the range of motion in the body. Long-term foam rolling, according to one study, can increase the range of motion without impacting strength. 

Another study published in the International Journal of Sports Physical Therapy has confirmed that foam rolling can help increase joint mobility and range of motion.

Improving Posture:

Live long enough, and you will experience you are not able to stand up straight like before.

That’s because our discs and vertebrae begin to deteriorate and break down. It is coupled by the thinning of the cartilage and connective tissues in the spine. While posture changes might be a normal part of ageing, they can lead to back pain, joint pain, headaches and muscle stiffness. 

The good news is that you can maintain proper posture with some simple and effective techniques like foam rolling. It helps ease tension and relieve pain by massaging and realigning the shoulder blades, opening up the upper body and aligning the neck. 

Improving Blood Flow:

Foam rolling can also help improve blood flow and raise the heat in the tissues it is applied to. 

Now this one is a key benefit for any older adult as ageing arteries become stiffer and harder for the heart to pump blood, which can cause pain, discomfort, cardiovascular disease, and even death.  According to one study published in the Journal of Strength and Conditioning Research, foam rolling could be effective to improve blood flow in the elderly.

When you roll your body up and down on the foam roller, you experience a kind of pressure massage that naturally improves the circulation of blood through the veins, arteries, and capillaries of the body. 

It helps loosen the muscles while stimulating limbs and other body areas. 

Increasing Strength:

Ageing also takes a toll on our strength and stamina, thanks to decreasing muscle mass. This means that you might not be able to do activities such as running to catch a bus, walking around the lawn, carrying things, or playing with your grandkids like you used to do before.

Using a foam roller is a good way to start regaining your strength when used with other workouts like walking, yoga, cardio, and strength training. 

The foam roller helps improve blood flow to working muscles and connective tissues, making you more pliable and receptive to increases in range of motion. 

What to Keep in Mind While Getting Started with a Foam Roller?

Although a foam roller is a great way to improve your flexibility, reduce muscle tension, and reduce soreness as you get older – it is important to keep certain things in mind:

  • First of all, consult with your doctor or health and wellness trainer before you get started with foam rolling, especially if you have any health conditions.
  • Choose your foam roller wisely.
  • Always start slowly and carefully if you have very sore muscles. 
  • Make sure to flush your system (body) and boost your muscles by eating right, staying hydrated and sleeping well. 
  • Don’t apply direct pressure on very painful areas. Instead, start with the surrounding muscle area before easing the muscles in the whole area.

How to Choose the Best Foam Roller for Seniors?

For seniors, we recommend a longer foam roller because they are simpler to maintain in place when shifting postures.

They can occupy a little more space, but the added comfort makes up for it. If you choose one that is too short, they will often roll out from under you as you go.

The Conclusion:

So you must have understood how foam roller exercises can benefit you as you age. 

Simply, foam rolling is affordable and one of the simplest techniques to improve your flexibility, blood flow and muscle relaxation.

However, there are some precautions to follow while using a foam roller. 

Make sure to consult your doctor or trainer if you have any physical condition or chronic pain. Finally, choose the right foam roller. Get in touch with our group classes and personal trainer services now to make the most of foam rolling for your health. Also check out our Yoga Studio for better health and lifestyle.