Interlinked: Physical and Mental Well-Being

Health and wellness are a lifelong commitment. The World Health Organization introduced the concept of health and wellness in 1948 and 2006, respectively; 

“Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” (WHO, 1948). 

“Wellness is the optimal state of health of individuals and groups. There are two focal concerns: the realization of the fullest potential of an individual physically, psychologically, socially, spiritually, and economically, and the fulfillment of one’s roles and expectations in the family, community, place of worship, and other settings.” (WHO, 2006). 

Research has proven that deterioration in physical health leads to an increase in mental stress, which subsequently contributes to deterioration in physical health, creating a vicious cycle. The factor contributing to this cascade other than physical health is hormones; which are released as a result of physical activity. Three happy hormones released as a result of exercise are; Serotonin, Endorphins and Dopamine. 

Serotonin: 

Goes with the nickname “the mood stabilizer”. Having a healthy level of serotonin makes you feel alert, relaxed, happy, and less anxious. It also enhances feelings of well-being and happiness. However, a low level of serotonin in the body can cause depression. This release of serotonin also occurs during exercise which improves the mood of a person. 

Dopamine: 

Goes with the nickname “the reward chemical”. Dopamine regulates attention and memory. It can also promote reward and motivation-oriented behavior. Dopamine encourages us to want, desire, seek over and search. It induces greater arousal and increases our goal-directed behavior, which prevents a person from feeling hopeless, deserted and being depressed. Exercise is recommended for improving endorphin levels and mood. 

Endorphins: 

Goes by the nickname “the pain killer”. Regular physical activity can boost your self-esteem. Exercise releases chemicals called endorphins in your body that interact with your brain to reduce your perception of pain. When the endorphins in the body are released, the body experiences a positive high, similar to morphine. The feeling after a run is often described as "euphoric." This feeling often occurs with a positive outlook on life. 

If these hormones are imbalanced it can result in severe psychological responses that can further result in physical deterioration of health. 

As it is said "Exercise is the magic pill," says Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine's Consumer Information Committee. 

The self-commitment to maintain daily physical activity is rather difficult, but can be achieved if done in a healthy, happy way. 

Do not force yourself into doing exercise rather make it pleasurable and alluring for yourself and it can be done by just five simple steps: 

• Start slowly and gradually. 

• Take a break in between if you have to. 

• Be creative by improvising the activity you are doing, so that it’s a fun time for you. 

• Don’t push yourself too hard, pain can be a demotivation on the next day. 

• Don’t call it off, take a two-day rest if you aren't feeling up to exercising. 

Keep monitoring your progress and you will see happy improvements. If you start losing the motivation, find your new goal change by changing your exercise; if your aim was to complete a 500-meter race before, you can change it to 10-high jumps. Or you can also join a fitness group. Group activities have proved to be very promising in terms of fitness improvement. Starting exercise is a good decision but be mindful of not exerting yourself to the level of injury, plan carefully and go on gradually. 

Happy Exercising!