Fit to SURVIVE Body and Mind BY MARC DUNN, TORONTO FIRE CAPTAIN, STATION 421-D
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ou don’t need me, or anyone, telling you that you should exercise. Everyone knows exercise is good for you. But physical exercise is not only good for your body, but also your mind. There are three ideas that I want to discuss in this article: 1. The benefits of exercise to your mental well-being. 2. The best exercises to do as a firefighter. 3. A plan to ensure you stick with your exercise regimen. I will cover why, what and how to work out.
Why exercise? It not only reduces your chance of a heart attack but guards against Alzheimer’s. It defends against ADHD and improves your mood. Exercise even fights off cancer. But don’t take my word for it, there’s a pile of research that has incontrovertible evidence to support these claims.
I’m going to focus on the items above that relate to mental health. Firstly, we all have stresses in our lives. Exercise fights against the damaging effects of elevated cortisol levels, which come from chronic stress and can lead to depression and dementia. Secondly, not only does your blood chemistry change to improve your mood, but the act of getting out and staying involved with people you work out with helps lift your spirits. Thirdly, it boosts motivation by counteracting the gradual decline of dopamine. By challenging yourself in your exercise routine, you are constantly trying to improve and get better. The old adage, “If you’re not busy living then you’re busy dying,” fits nicely here. And lastly, exercise increases the connections in your brain to help guard against any damage it might experience. Working your muscles releases chemicals that improve your brain’s ability to function and manage your emotions. Exercise is not only good for your brain but also your mental health.
John Ratey, M.D., an associate clinical professor of psychiatry at Harvard medical school and the author of “Spark: The Revolutionary New Science of Exercise and the Brain,” says “Exercise is as important for the brain as it is for the heart.” Here’s how exercise keeps you going: 1. 2. 3. 4. 5. 6. 7. 8. 9.
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It strengthens the cardiovascular system It regulates fuel It reduces obesity It elevates your stress threshold It lifts your mood It boosts the immune system It fortifies your bones It boosts motivation It fosters neuoroplasticity (improves your brain’s ability to learn and remember.)
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