Shaping Up: How to build mental resilience through exercise

Regular exercise is good not only for your physical wellbeing but also your mental health.Regular exercise is good not only for your physical wellbeing but also your mental health.
Regular exercise is good not only for your physical wellbeing but also your mental health.
In today’s busy world, stress and anxiety seem to be everywhere. Work, family, and personal responsibilities can easily pile up, leaving us feeling overwhelmed.

But one simple and effective way to cope with life’s challenges is through regular exercise.

Exercise doesn’t just strengthen your body – it builds mental resilience too.

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Mental resilience is the ability to bounce back from setbacks, adapt to change, and stay calm under pressure.

When you work out, your brain releases chemicals like endorphins, which help boost your mood and reduce stress.

Over time, this can help you feel more in control of your emotions and better able to handle life’s ups and downs.

Physical activity can also be a great way to reduce anxiety.

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It doesn’t matter if you go for a run, lift weights, or join a fitness class.

Moving your body helps clear your mind. It gives you a break from everyday worries, allowing you to focus on something positive.

Exercise can also improve your sleep, which is key for reducing stress and feeling rested.

Another benefit of regular exercise is that it helps build discipline and routine.

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Setting fitness goals, no matter how small, gives you something to work toward.

Whether it’s committing to a daily walk or following a six-week workout programme, achieving these goals can give you a sense of accomplishment and boost your confidence.

For many people, exercising with others can add a social element that further reduces stress.

Whether you’re joining a fitness group or playing football with friends, the support and connection with others can make a big difference to your mental health.

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So, if life feels overwhelming, try incorporating exercise into your routine.

It doesn’t have to be intense or time-consuming.

Even a 20-minute workout can help you feel stronger, both physically and mentally.

If you are ready to start something new, we offer one to one personal training, small group PT, and group classes at East Coast Fitness.

It’s a great way to stay fit, have fun, and meet new friends along the way.

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Whether you're just starting out or looking to push your limits, we've got something for everyone.

Get in touch today to find the perfect option for you to keep you feeling.

WORKOUT

Resilience in 10: Total Body Boost

This 10-minute workout is designed to build both physical and mental resilience.

It’s quick, effective, and hits all the major muscle groups—legs, upper body, cardio, and core.

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You can view a full video demonstration of the workout on the East Coast Fitness Facebook and Instagram pages.

The Workout

Warm-Up (1 minute):

Jog in place

Arm circles

Lower Body (2 minutes):

45 seconds: Squats

45 seconds: Lunges (alternating legs)

30 seconds: Rest

Upper Body (2 minutes):

45 seconds: Press-ups

45 seconds: Tricep dips (use a chair)

30 seconds: Rest

Cardio (2 minutes):

45 seconds: High knees

45 seconds: Star jumps

30 seconds: Rest

Abs (2 minutes):

45 seconds: Plank

45 seconds: Bicycle crunches

30 seconds: Rest

Cool Down (1 minute):

Slow march in place

Deep breathing/stretching

Push yourself through each exercise, and remember that mental resilience is built one rep at a time.

Keep it up, and check out the video on social media for guidance!

RECIPE

Spinach and Feta Scramble A protein-packed start to the day, perfect for fuelling your morning workout or busy schedule.

Ingredients (Serves 2)

4 eggs

100g fresh spinach

50g feta cheese, crumbled

1 tablespoon olive oil

Salt and pepper to taste

2 slices wholegrain toast (optional)

Instructions

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Heat olive oil in a pan over medium heat. Add the spinach and cook until wilted.

Beat the eggs in a bowl, season with salt and pepper, and pour into the pan with the spinach.

Scramble the eggs until fully cooked, then stir in the crumbled feta.

Serve with wholegrain toast for a complete meal.

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