5 Exercises To Develop Mental Strength And Reduce Worries

What do we refer to when we talk about “mental strength”? In what way is physical exercise related to the agility and resistance of our minds? As interesting as it may seem, the classic “mind-body” link is closely related and true. This is an aspect that we cannot overlook.

When we refer to mental strength. We are talking about how one is able to go face to face with adversity in daily life. It is also about knowing how to focus on a goal and achieve it. About developing suitable strategies that help us achieve that goal and the subsequent success.

On the other hand, those who neglect the health of the body will notice how many of the daily skills. Which is associated with certain cognitive processes such as attention, memory and even creativity, will gradually decrease and become weaker.

To understand this better, we have a simple example. You’ve had a bad day, one of those days where everything went wrong, where life itself seems to be in order. And it seems like it’s coming straight at you. You feel so overwhelmed that you decide to put on comfortable clothes and just go for a walk. You soon perceive that something is changing in you. You feel lighter, your mind is opened to new perspectives and your worries are reduced.

Mind and body are closely linked, they are connected, and they are a duo that we should take care of and optimize.

In this article we will explain 5 good ways you can do this.

1. Walking is the best exercise to achieve adequate mental strength

We just talked about this: Taking a walk at a flexible, constant and steady pace promotes surprising changes in our minds.

• There are many studies that support this fact: It is enough to walk in less than half an hour to reduce more mental health problems, prevent depression and improve quality of life.
• It’s not about wearing ourselves out or pushing ourselves. Simple regular and constant movement for half an hour makes the heart go and oxygenates the body and especially the brain.
• Walking causes the tension to relax and helps the brain waves related to tranquility to start working, and it helps us reach a state of consciousness where we are much more receptive to everything around us.

2. Smiling, a great therapeutic exercise

It may surprise you, and you may not quite believe it, but it does

• Something we sometimes forget is that  smiling is of great importance in our genetics. It is a kind of language that goes down from generation to generation that holds something more than just a type of social and emotional communication.
• It is enough to smile for our brain to reward us with a whole stream of endorphins.
• It is like restarting ourselves, like putting reality in perspective to connect to the present and the clearer side of things.

So do not hesitate to practice it daily. When you feel full, go to a mirror and smile.  Observe yourself and experience what is happening inside you.

Deep breathing 3 times a day

On this blog we have explained several times that “breathing well is life”.

• Stress causes us to breathe quickly and unevenly, which causes the brain to stop receiving the oxygen it needs.
• In addition, all situations of anxiety and stress generate cortisol, a hormone that in large quantities acts as a fierce enemy for our body and our mind.

Therefore, deep breathing is another sensational exercise you should practice.

• Find three moments a day for yourself. 15 minutes is enough.
• Inhale air while counting to 5 seconds. Hold the air for 7 seconds and exhale for 8.

Repeat this several times and you will see what changes.

Stretching exercises in the morning

Have you ever tried it? Another exercise that will help us achieve sufficient “mental strength” is to learn to make our body relax, give it elasticity, relaxation, resistance…

To achieve this, it will be good for us to get up a little earlier and, little by little, without forcing ourselves, do some stretching exercises.

These focus on the lower back, hips, shoulders and neck.

5. Weightlifting

Surprised? Sure, but you should know that doing small resistance-based exercises is very therapeutic for a very specific goal: to reduce anxiety attacks.

Negative emotions such as fear, anxiety and worry are channeled very well through the simple exercise of lifting weights for 10 to 15 minutes a day.

This resistance exercise with moderate intensity will not only help us to gain stronger muscles, but also to  better channel our anger, frustration and anxiety…

With these exercises, there is no doubt that day after day you will discover that you have more mental strength and that you are better prepared to face the difficulties of daily life.