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Writer's pictureKristen Richers

Building Mental and Physical Resiliency: The Power of Exercise

Stress is an inevitable part of life, and while it is neither inherently good nor bad, our response to stress plays a crucial role in shaping our overall well-being. Exercise, which is a physical form of stress, can be a powerful tool in enhancing both mental and physical resiliency. In this blog post, we will explore the interconnectedness of stress, exercise, and resiliency, highlighting how our mindset, social resources, and coping strategies contribute to our ability to adapt and thrive in the face of challenges.


Five women standing on a beach doing yoga

Stress


Stress is an inescapable aspect of life, manifesting in various forms and intensities. Acknowledging that stress itself is neither inherently positive nor negative empowers us to understand its role in our lives.


Too little mental stress leads to mental boredom and stagnation in our lives. Similarly, too little physical stress (a sedentary lifestyle) has been linked with diabetes, dementia, and death from cardiovascular disease. On the other end of the spectrum, however, is too much stress. An overload of mental stress can lead to burnout, anxiety, and other mental disorders. Too much physical stress on the body (or not enough recovery) can also lead to chronic fatigue and metabolic diseases. 


So if we need stress in our lives–but not too much and with the ability to recover–we would benefit from practices that help us control how we respond to the inevitable stressors of life.


Exercise as a Form of Stress


Exercise, often viewed as a means to improve physical fitness, is also a form of stress. By intentionally subjecting our bodies to physical challenges, we initiate a process that mirrors the broader concept of stress adaptation.


Crucially, the way we respond to stress is within our control. Recognizing this agency allows us to navigate the delicate balance between challenge and overload, steering clear of burnout and anxiety.


The goal of exercise is to induce controlled stress, pushing the body to adapt. Over time, as we become more physically resilient, it takes higher amounts of stress to elicit the same changes in homeostasis, reflecting our increased capacity for stress tolerance. Appropriate recovery from stress not only prevents burnout but can leave us stronger than before, demonstrating the body's remarkable ability to adapt.


Mental Resilience


If anxiety is an uncontrolled negative reaction to stress, then mental resilience is the controlled reaction to the same stress.


Mental Resiliency is the process and outcome of adapting to perceived stress through mental, emotional, and behavioral flexibility. Three key factors influence how individuals respond to adversity:


1. An individual’s view of and engagement with the world

2. Availability and Quality of Social Resources

3. Specific Coping Strategies


Building Physical Resilience


Understanding physical resiliency involves aligning our mental, emotional, and behavioral aspects with our physical well-being. By addressing the factors mentioned above, we pave the way for a comprehensive and sustainable approach to building both mental and physical resilience. Set aside a few moments to yourself and journal about the following questions to start on your journey:


  1. Your view of and engagement with the world

    1. What stories do you tell yourself about your relationship to exercise?

    2. Observe your inner dialogue during exercise: What stories do you tell yourself while you're exercising?

    3. How do you feel before, during, and after a workout?

    4. What was your primary caretaker(s)’s relationship with exercise like?

  2. Availability and Quality of Social Resources

    1. In what ways do you prioritize exercise with your time?

    2. Think of some activities you do regularly that are less of a priority to you than exercising. In what ways have you prioritized time for those other activities?

    3. What kind of equipment do you have available to you? Where is it?

    4. What kind of knowledge do you have about exercise techniques? Do you have or need access to exercise professionals?

    5. In what ways does your work culture support (or not support) movement throughout the day? Does your work culture require a sedentary lifestyle?

    6. Do your friends and family prioritize exercise and movement?

  3. Specific Coping Strategies

    1. Are you ready, willing, and able to change? 

    2. How have you responded in the past when faced with challenges while making lifestyle changes?

    3. In what ways could you be flexible with your goals if things get hard?

Embrace the philosophy that something is better than nothing, emphasizing consistency over perfection.


In the journey towards mental and physical resiliency, exercise emerges as a potent ally. By embracing stress as a natural part of life and understanding the interconnected factors that shape our responses, we can harness the transformative power of exercise to cultivate a resilient mindset and a robust, adaptable body. Through intentional efforts and a holistic approach, we pave the way for enduring well-being in the face of life's inevitable challenges.


xo,
KDR
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