“The most challenging gym is between your ears. Master that space, and your living room becomes as powerful as any fitness center in the world.” -James Clear, Atomic Habits

Oftentimes, the things we want to do the least are what we need to do the most. It’s easy to let our minds become cluttered with anxiety, develop habits of overthinking, or allow our minds to run at full speed non-stop without a moment of relief. We all know what it’s like when you can tell you aren’t in the best headspace, but aren’t able to figure out why or what to do about it. This is where even a few minutes of any exercise is proven to give powerful benefits. 

We have all heard about the benefits exercise has on your mental health, but we might not know where to start. For a lot of us, it’s the thought of going to a crowded gym, where we feel like everyone is staring at us, that is the major obstacle. But, you don’t have to go buy an expensive gym membership or develop some rigid, complex workout routine to reap the benefits of working out. All you need is you! 

Endorphin Release

Exercise triggers the release of endorphins, which are natural chemicals in the brain that act as mood boosters. This is why you’ve probably heard the term “runner’s high” before. Any type of exercise, for any duration, releases these chemicals. These endorphins have been proven to reduce stress, give you a sense of well-being, and elevate your mood. 

The key to establishing any habit is starting small. You wouldn’t go out and run 15 miles if you’ve never run before, right? So start nice and easy! Where you start on your fitness journey is going to vary based on your current personal fitness level. My suggestion is just to stand up with the intention of doing any amount of any bodyweight exercise, and go from there. That could be three push-ups up against the wall, or five squats (however low you can comfortably go), or even just doing some calf raises by going from having your feet flat on the ground to standing on the balls of your feet and back down. 

Progress is progress, and any amount of exercise is better than none. 

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The Mindfulness Connection

After a few sessions, you’ll begin to be more in tune with your body. You’ll feel the muscles contract and release with each repetition. Soon, you’ll start adding more repetitions as you get stronger both physically and mentally. You will start to want to push yourself as you realize that five bodyweight squats has become easy, so you push for seven, or ten.

 You’ll use this mindfulness connection in everyday life. Maybe at your next job interview or first date, you’ll be connected with your body enough that you’ll feel that natural anxiety and your heart rate increasing. The same increase you feel when you’re working out at home. You’ll take a couple deep breaths, just like you would at home, and feel your heart rate begin to slow down. And with that physiological effect, your anxiety will decrease as well. 

The Stress-Exercise Feedback Loop

One thing you will notice as you progress down your fitness journey is how exercise and mental health create a positive feedback loop. The more you exercise, the better you’ll begin to feel. The better you feel, the more motivated you’ll be to exercise more. This cycle feeds into itself, building on the progress you’ve already made. 

This is why on days when you’re thinking “I really don’t want to workout today,” it’s extra important to recognize that thought and push through it. By breaking through that wall to get back to the positive feedback loop, you’ll become even stronger mentally and feel a larger sense of accomplishment afterward. 

This also applies to being stressed. After enough practice and workout sessions, you’ll realize how much better you feel after a workout. It won’t take long before you can recognize the feeling of stress or anxiety, and recognize the need to exercise because you know that once you’re done you’ll feel better mentally. 

Seizing Moments of Motivation 

“The dumbbells collect dust unless the mind first commits to lift them. The strongest homes contain not just equipment, but unwavering resolve.” -Angela Duckworth, Grit: The Power of Passion and Perseverance

This is where the momentum starts to pick up, and the mental fortitude will begin to present itself. Anytime you feel even the slightest inking of motivation to workout, you have to seize that moment. Motivation can be a rare feeling to spontaneously pop-up, so when it does, you need to be mentally aware enough to capture that fleeting moment and strike while the iron is hot. 

Adding On Lifestyle Changes

Once you start this process, you’ll begin to add additional changes in your daily routine to help your body and mind. You’re already doing the hard part with active exercise, you might as well drink plenty of water too or make sure you’re getting enough sleep. Anything you can incorporate into your diet or daily routine to give your body an extra edge will be paid back ten-fold. 

Soon you’ll catch yourself actively making better food choices or carrying around a water bottle with you everywhere. Maybe you look up a ten-minute yoga tutorial on YouTube for recovery after a run. All of these things add up and compound upon each other, but it all starts with small changes. 

Make the Investment in Yourself

Once you get in the habit of doing basic bodyweight exercises, it would be worth looking into buying some popular gym machines if you wanted to take your fitness and mental health to the next level. A basic set of dumbbells, or a doorway pull-up bar, would add some variety to your routine and offer some new challenges. Your stronger self is waiting, you just have to take the first step.