What if we told you that moving your body could be the best recipe for taking care of both your body and your mind? Yes, it’s true! Physical exercise has the power to transform the way we feel, inside and out, with effects that go far beyond simply “getting in shape”. Find out about the incredible benefits of integrating physical activity into everyday life and the answers to the questions we’ve (almost) all asked on the subject.
The importance of physical activity for well-being and quality of life
Imagine being able to do something that simultaneously improves your blood circulation, strengthens your muscles, lowers your cholesterol and even stimulates your brain to release neurotransmitters that make you happier. Know that this “something” exists: it’s called regular physical exercise. Just 30 minutes a day of moderate activity is enough to start reaping the benefits – whether it’s walking, dancing or even walking the dog.
Moving your body also helps prevent cardiovascular disease, improves breathing, controls weight and strengthens bones. But the impact goes beyond the physical body: moving also improves your quality of sleep, reduces stress and increases your ability to concentrate and remember.
What exercise does for mental health
Regular exercise is almost like taking a mild antidepressant – but without the pills. It has been proven to help combat symptoms of anxiety and depression by stimulating the release of dopamine, serotonin and endorphins, brain substances that generate feelings of well-being and relaxation. It’s no wonder that many doctors recommend physical activity as part of the treatment of mental disorders.
For those facing difficult days, moving the body can be an escape from accumulated stress, helping to clear the mind and find balance. What’s more, it improves self-esteem, because taking care of yourself is also an act of self-love. And the more confident you feel, the better prepared you will be to face the challenges of everyday life.
Benefits of exercise for body and mind?
- For the body: strengthens the cardiovascular system, regulates weight, improves posture, increases flexibility and gives you extra energy to face the day
- For the mind: boosts concentration and memory, helps you sleep better, reduces cortisol (the famous stress hormone) and promotes a feeling of euphoria known as runner’s high.
The simple act of moving is an invitation to balance the physical and psychological. If practiced outdoors, it also has the added bonus of contact with nature, which can increase motivation and reinforce the benefits.
How do you find the motivation to start? 4 tips
It’s not always easy to get off the couch, but small strategies can make a difference. Take a look:
- Set realistic goals: start with small ones, such as a 15-minute walk
- Prepare in advance: have your sneakers and clothes ready the night before
- Choose something you like: do you prefer dancing? Or maybe yoga? The key is to find an activity that gives you pleasure
- Get some company: a friend or even an online group can make everything more fun.
Make home your starting point: exercises to do at home
You don’t need a gym or sophisticated equipment to start moving your body and taking care of your mind. We suggest some simple and effective exercises that you can do at home, in your own time:
Morning stretches (5 to 10 minutes)
Benefit: increases flexibility, relieves muscle tension and helps you start the day more calmly
How to do it:
- Stretch your arms upwards, as if you wanted to reach the ceiling
- Slowly bend forward, trying to touch your toes
- Finish with gentle rotations of the neck and shoulders.
Squats (3 sets of 10 repetitions)
Benefit: strengthens the legs and glutes, as well as promoting blood circulation.
How to do it:
- Spread your feet shoulder-width apart
- Bend your knees as if you were going to sit on a chair, keeping your back straight
- Return to the starting position and repeat.
Walk in place (5 minutes)
Benefit: improves circulation, activates the body and releases endorphins, promoting well-being
How to do it:
- Walk in place, raising your knees high
- Gradually increase the intensity if you wish.
Free dance (10 to 15 minutes)
Benefit: reduces stress, improves mood and works the whole body
How to do it:
- Put on your favorite music and move freely
- There are no rules – the important thing is to have fun and let yourself be carried away by the rhythm
- If you need inspiration, there are plenty of videos on YouTube with dance classes for all tastes and levels. Just search for the style you like best and get moving.
Deep breathing and relaxation (5 minutes)
Benefit: reduces anxiety and improves concentration.
How to do it:
- Sit or lie down comfortably
- Inhale deeply through your nose for four seconds, hold the air for four seconds and exhale slowly through your mouth for six seconds
- Repeat the cycle.
