Mental fitness is developed by equipping people to treat mental health as something that they can strengthen and improve. We know that, even if we're not ill, we can increase our fitness and health to achieve a goal or level of performance. Our physical fitness can be integral to our desired way of life. The same can be true of our mental health. When you are mentally fit, you feel fully functional and confident of your ability to affect your own state.

Despite the frequent connection to mental illness, mental health just refers to a spectrum of states from low to high, and mental health is distinct from mental fitness. Mental health professionals, like counselors, therapists, and psychiatrists, generally treat mental health disorders and mental illness. Psychological disorders affect how people function in their daily lives. The most common of these anxiety and depression are rooted in emotions — leading to their classification as mood disorders.

Because the emotions fear and sadness are consistent and severe, they become debilitating. The goal is to restore people's mental health to a functional baseline. Mental fitness, though, means much more than living without pain or disability.

It is about building strength and improving your well-being. Changing our focus from mental health to mental fitness means asking people about what — and how — they want to be. What are you training your mind for — that is, what is your mountain? The conversation starts with a new definition of mental health that embraces the idea that people can be more or less mentally fit. But with support, everyone can be the best, healthiest version of themselves.

It is necessary that we look at ways to help people thrive — both in the workplace and at home. Taking action to improve mental health helps us weather storms like the current pandemic better. It also enables us to perform better at work. Mental health is another muscle we can strengthen with effort.

Strong mental health means you have the skills and people around you to improve and maintain, your well-being. Resilience is a key component of developing mental fitness. Not only that, when the resilient took a hit to well-being, the size of the rebound was bigger by 1.

Overall, the mental fitness of the workplace is faltering. Languishing is associated with absenteeism and lost productivity. They were 5X more likely to be rated a top performer than those struggling with mental health. The costs to U. With personalized support, however, the curve can shift significantly to the right. Poor mental and emotional fitness has a pervasive impact.

But developing mental fitness creates positive effects in every area of life. In order to understand how mental fitness works, it helps to look at a concept in cognitive science called neuroplasticity. Our brains carry thoughts along neural pathways. These pathways are like ruts that we create and reinforce over time.

This makes it more likely that you will repeat the pattern in the future. Sometimes, these thought patterns can make us react in ways that aren't helpful. Instead of reacting to the current situation, we take well-worn pathways to past behaviors.

As you build mental fitness, you'll have the awareness, strength, and agility to identify options. You can choose another route instead of responding automatically. Automatic thinking comes from our survival brain, the limbic system. It is constantly scanning the environment for threats and has been throughout evolution. We inherited the limbic system from chimps and it can protect us. The good news is that we can reprogram our brains. With the same kind of practice that we use to build muscle, we can create neural pathways that better serve us.

Physical fitness is often mentioned alongside mental fitness. If we want to improve our physical fitness, we have many approaches. We can work alone or with a coach. We can focus on strength, speed, or flexibility. We can go for a walk, or we can play competitive sports. We each have a blend of physical activities that maintain the health and wellness of our body. No matter which approach we choose, the benefits of physical fitness ripple through all areas of life.

The same is true for mental fitness. We are less likely to sustain or cause emotional and relational injury. Many studies have found the positive impact of physical exercise on mental health. In fact, so many studies have proved this that one researcher did a meta-meta-analysis.

Physical fitness promotes mental fitness as well. Being physically active means moving your body and working your muscles: for example, by walking, running, dancing, swimming, doing yoga or gardening.

Being active releases chemicals in your brain that make you feel good - boosting your self-esteem and helping you concentrate as well as sleep well and feel better. Not bad for something many of us can do for free! Finding an activity you enjoy can give you a goal to aim for and a sense of purpose. It can also be a great way to meet people, have a break from daily life and gain confidence.

Other benefits include:. Research shows that being in nature can make us feel happier, feel our lives are more worthwhile, and reduce our levels of depression and anxiety.

For some of us it can be hard to be active, perhaps because we have a mental or physical disability or health condition. Our tips below on things to consider before starting exercise may help. The NHS has a webpage about getting active if you have a disability or health condition , with tips on building activity into your day and finding accessible activities and classes.

Exercising with a disability can be frustrating if you're not able to do the type of activity you want or used to able to do, but it's important to work with your body. Any amount of physical activity is better than none.

You could try brisk walking, mowing the lawn, dancing, swimming, following an exercise video or online class, trying a new sport or anything that gets your body moving. Government guidelines suggest adults aim to do minutes of moderate activity a week or 75 minutes of vigorous activity a week. The NHS website has different examples of activities you could try as well as free online exercise videos. The guidelines also suggest doing strength building exercises at least two days a week.

This could be yoga, pilates, weight lifting, wheeling a wheelchair or carrying heavy shopping bags, for example. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing downhill and cross-country have also been shown to reduce the symptoms of PTSD.

Sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.

Higher self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. Better sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns.

If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.

More energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized. Stronger resilience. When faced with mental or emotional challenges in life, exercise can help you build resilience and cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse.

Regular exercise can also help boost your immune system and reduce the impact of stress. Just minutes of moderate exercise five times a week is enough. Start with 5- or minute sessions and slowly increase your time.

The key is to commit to some moderate physical activity—however little—on most days. As exercising becomes a habit, you can slowly add extra minutes or try different types of activities.

If you keep at it, the benefits of exercise will begin to pay off. Research shows that moderate levels of exercise are best for most people. Moderate means:.

A recent study in the United Kingdom found that people who squeeze their exercise routines into one or two sessions during the weekend experience almost as many health benefits as those who work out more often. Get moving whenever you can find the time—your mind and body will thank you!

Even when you know that exercise will help you feel better, taking that first step is still easier said than done. Feeling exhausted. But the truth is that physical activity is a powerful energizer. Studies show that regular exercise can dramatically reduce fatigue and increase your energy levels.

If you are really feeling tired, promise yourself a quick, 5-minute walk. Feeling overwhelmed. If you have children, finding childcare while you exercise can also be a big hurdle.

Feeling hopeless. Start slow with easy, low-impact activities a few minutes each day, such as walking or dancing. Feeling bad about yourself. Are you your own worst critic? No matter your weight, age or fitness level, there are plenty of others in the same boat.

Ask a friend to exercise with you. Accomplishing even the smallest fitness goals will help you gain body confidence and improve how you think about yourself.

Feeling pain. If you have a disability, severe weight problem, arthritis, or any injury or illness that limits your mobility, talk to your doctor about ways to safely exercise. Divide your exercise into shorter, more frequent chunks of time if that helps, or try exercising in water to reduce joint or muscle discomfort. Many of us find it hard enough to motivate ourselves to exercise at the best of times.