INFINITY News: Not getting the results you want from exercise? Maybe your lifestyle is to blame! Check out the points to improve! #Workout #Lifestyle #ExerciseEffects
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Could your "lifestyle" be reducing the effectiveness of exercise? It also affects your brain!
Hello, I'm John, here to support your health and asset formation! You may be thinking, "Health comes first!" and incorporating some kind of exercise, such as walking every day or working up a sweat at the gym on the weekends. That's great! But have you ever felt a little disappointed, thinking, "I'm working so hard, but I'm not getting rid of the fatigue as much as I thought I would..." or "I'm not losing weight..."
Maybe there is a certain invisible lifestyle habit that is secretly interfering with the benefits of exercise. Especially if it has a big impact on our brain, which is our control tower... you might be wondering, right? In this article, we will explain in an easy-to-understand way such easily overlooked pitfalls and some easy countermeasures that even beginners can take!
An often overlooked cause: Could it be stress?
The "lifestyle habits" that may reduce the effectiveness of exercise are those that many people in modern society have."stress".
When you hear the word "stress," you might think, "That's something people who have a hard job feel, right?" But it's actually something much more familiar. Simply put, it refers to the general "pressure" and "burden" that we feel on our minds and bodies. For example, commuting on a crowded train, lack of sleep, being busy with housework and childcare, anxiety about the future, comparing yourself to others on social media, and other small things in daily life can cause stress. Moderate stress can be like "spice" that motivates you, but the problem is "chronic stress" that continues for a long time without being relieved. This slowly eats away at our minds and bodies.
The surprising effects of stress on the brain
As the title of the original article hinted at, chronic stress is known to have a particularly large impact on our brains. The brain is the control center of the body, so if it doesn't function properly, it can affect not only exercise but also everyday life.
Specifically, stress can do the following in your brain:
- Difficulty concentrating:It becomes difficult to maintain the correct form while working or studying, or even exercising. Do you feel like your head is foggy?
- Memory issues:You may find yourself asking yourself, "What was I trying to do just now?" more often, and find it difficult to learn new things.
- Impaired judgement and decision-making ability:Even when you are normally able to make calm decisions, you may become anxious and make the wrong decisions.
- Depression:Stress disrupts the balance of mood-stabilizing chemicals in the brain, such as serotonin (also known as the happy hormone), making you more susceptible to anxiety, irritability, and depression.
The hormone "cortisol" is deeply involved in these declines in brain function. Cortisol is also known as the "stress hormone" and is secreted from the adrenal cortex (a small organ located above the kidneys) when you feel stressed. It helps protect the body in the short term, but if stress becomes chronic and excessive cortisol is continuously secreted, it can cause the hippocampus, a part of the brain that controls memory, to shrink and damage nerve cells. That's scary, isn't it?
How stress hampers the effectiveness of exercise
So how exactly does stress and its effects on the brain make exercise less effective? There are some unfortunate connections.
- Loss of motivation to exercise:When you are mentally exhausted from stress, your body won't move even if you think, "I need to exercise." Your brain may be judging, "Now is the time to conserve energy!" As a result, you tend to give up on your exercise habit.
- Distractions during exercise:Even when you're training at the gym, your mind is full of work troubles and worries at home... This means you can't be conscious of putting enough strain on your muscles. For example, even when you're doing squats, you may not feel your buttocks working, and you may be at higher risk of hurting your lower back due to incorrect form.
- Muscle growth is stunted:Even if you train hard, if you are under a lot of stress, it can be difficult to build muscle. As I mentioned earlier, cortisol has a "catabolic" effect that breaks down muscle when it is in excess. In other words, there is a possibility that "breaking down" muscle becomes more important than "building" it. This means that all your hard work will be wasted.
- Slower physical recovery:The muscles and energy used during exercise can be restored through good quality sleep and nutrition. However, stress disrupts the balance of the autonomic nervous system (the nerves that automatically regulate the body's functions), often making it difficult to fall asleep or have shallow sleep. If recovery is insufficient, performance in the next exercise will be reduced and fatigue will easily accumulate.
- Increased risk of injury:Exercising while distracted can easily lead to unexpected accidents and injuries. In addition, if your body is constantly in a state of tension due to stress, your muscles and joints may become stiff, making you more susceptible to pulled muscles and sprains.
As you can see, stress can have a negative effect on everything from your motivation to exercise to the actual results and recovery of your body. If you're going to make time to exercise, you want to get the most out of it.
Start today! Simple stress management habits
You may be thinking, "I understand that stress is bad for exercise and the brain, but what should I do specifically?" Don't worry! Even if you don't have specialized knowledge or special tools, you can learn to deal with stress by simply incorporating a few simple ideas into your daily life.
- Deep breathing and mindfulness practice:The easiest way is to take a deep breath. Breathe in slowly through your nose, expand your stomach, and exhale slowly through your mouth. Just repeat this a few times and your excited nerves will calm down and you will feel relaxed. Mindfulness is focusing your attention on "yourself in this moment." For example, taking the time to savor the taste and aroma of food while eating, or paying attention to the sensations in the soles of your feet while walking are also great examples of mindfulness.
- Comfortable light exercise:You don't need to do hard exercise to relieve stress. In fact, when you're feeling stressed, we recommend light aerobic exercise that you feel good in, such as walking, yoga, stretching, or cycling. It improves blood circulation and helps change your mood. Instead of feeling obligated to exercise, make it fun.
- Ensure quality sleep:Sleep is the best medicine for restoring the mind and body. Try to improve the quality of your sleep by going to bed and waking up at the same time every day, not looking at your smartphone or computer screen for an hour before going to bed, keeping your bedroom at a comfortable temperature and humidity, and not drinking caffeine in the afternoon.
- Have time for hobbies and relaxation:Take time for yourself away from work and household chores. Listen to your favorite music, read a book, watch a movie, draw, garden, anything is fine. The important thing is to separate your consciousness from the stressors of daily life and find something you truly enjoy.
- Talk to someone you trust:Don't keep your worries and anxieties to yourself. Talk to someone you can trust, such as your family, friends, or partner. Just the act of "talking" can help you sort out your feelings and ease your mind. If you don't have anyone to talk to, consulting a professional counselor is also an effective method.
- Connect with nature:It's also good to take a walk in the park, enjoy forest bathing, or go to see the sea. It is said that the sounds and sights of nature have the effect of soothing our minds and reducing stress. It might be a good idea to go on a little trip on the weekend.
You don't have to try all of these methods at once. Try incorporating one thing at a time into your life, starting with something that you think you can do or that you might like. Small changes can sometimes have big effects.
[From the author John]
Working as a freelancer, there are times when I can't help but feel stressed, such as before a deadline. At times like these, I consciously take short walks between work or burn my favorite aroma to refresh myself. I don't always do high-intensity exercise, but sometimes I switch to light jogging or stretching to change my mood. I hope you all find a way to deal with stress that suits you and spend every day in a healthy mind and body!
This article is based on the following original articles and is summarized from the author's perspective:
This Lifestyle Factor Could Be Making Your Workouts Way Less Effective