The Power of Exercise: Physical and Mental Gains

A big part of my life evolves around fitness, more so than ever as I’m pushing myself towards big goals within refereeing. However, fitness is far more than just getting fit, there are overriding benefits of exercise that go way beyond physical health.

In a day and age where the conversation on mental health is finally coming to the forefront of peoples minds, exercise plays a key role in stabilising mental health. Certainly in my case getting in a workout boosts my mood significantly, whether it be a run or heavy weight session once I’m finished it is a great feeling.

This is also backed by science, as outlined below:

While we workout our body releases endorphins and and serotonin which naturally improves mood and creates the feeling of happiness.
Exercise also helps lower levels of cortisol which is the stress hormone by releasing norepinephrine.
Regular physical activity also can lead to a better and more consistent sleep which is a key part to mental wellbeing.
A more unknown benefit of exercise is increased brain function. Exercise increases blood flow to the brain which can help memory, concentration and focus.

So how can we make sure we get our exercise in?

It doesn’t have to be terribly complicated or challenging to get exercise in, here a few tips I have picked up over the years that helped me:

Where possible get exercise in early, it can provide a real boost early in the morning. doesn’t have mean you go to the gym, do something that you can easily do within the comfort of your own home like body weight exercises.
Walking outside. Getting outside is such a great way to reduce cortisol even if you are out for 15-20 minutes, along with the natural light helping with sleep cycles.
Sometimes less is more. Little and often is what I have found to be effective when exercising, especially if you are getting into fitness. Recovery plays a key role in this as well to avoid burnout or injuries, Yoga is a great way to recover, if you are unsure how to get started with it there are many classes you can do either in person or on platforms like YouTube.

It really doesn’t matter if you are a seasoned athlete or just starting on a fitness journey, the benefits of exercise speak for themselves, increased mood, better sleep amongst others. It doesn’t need to be a structured plan to feel these benefits it can just a walk in the park (literally!!).