Mental Fitness: Exercise Your Brain

February 13, 2023

Mental Fitness: Exercise Your Brain

The importance of physical fitness is well known. A healthy diet and a regular exercise routine can prevent conditions such as heart disease and diabetes, and give you more comfort and ease in performing normal daily activities: think picking up heavy items, turning to look behind you in the car, reaching overhead for something in the kitchen. 

Mental fitness is just as important as physical fitness. Including practices into your daily routine that target your mental wellbeing will help you keep your body and mind as healthy as possible. 

What is mental fitness?

Mental fitness is the ability of your mind to function the best it can, in the same way that physical fitness is the ability of your body to function the best it can. This involves the ability to concentrate, to relax, to think clearly and problem solve, to maintain a healthy outlook and rationally respond to the demands of daily life.

What are the benefits?

1. Emotional stability

Defined as being even-tempered, particularly in the face of challenges. 

2. Clear mind 

A clear mind leads to improved cognitive function. Being able to concentrate, focus and think clearly and rationally, and respond with more ease to the demands of daily life.  

3. Being Present.

In a more mindful state we can better retain information, listen and be aware of, but not be distracted by, thoughts, feelings and emotions. This can bring more enjoyment in simple daily activities, improve relationships and the way we relate to the world around us. 

4. Increased Willpower

It's something we all wish we had more of. Willpower is the strength and stamina to resist short-term temptations to meet your long-term goals. You can strengthen your willpower in the same way you strengthen your muscles. Each time you make a choice that is aligned with your goals, you deepen that mental groove that forms new healthy pathways, strengthening your willpower to make healthy choices again in the future. 

Your mind and body are connected

Our mental wellbeing also affects our physical wellbeing, and visa versa. Our mind-body is a complex system of feedback loops. We often think of physical challenges as purely physical, or emotional challenges as just being emotional. But it is not so. Holding onto mental or emotional stress can show up in the physical body. In the same way, pain and discomfort in the physical body can have tremendous effects on our mood and mental state. 

Learning to press pause and rethink the way we respond to life helps to develop new, healthier pathways. Our monkey mind tends to jump to conclusions without basis. I have found it helpful to consider “Is it possible I have misunderstood the situation, is it possible I don’t have all the information, is it possible I have incorrect information?” In Yogic thought these are called kleshas, described as obstacles of the mind. The five kleshas are avidya (ignorance), asmita (over-identifying with your ego), raga (desire, or attachment to pleasure), dvesha (avoidance), and abhinivesha (attachment and fear).

Practices for Mental Fitness

I say “practices” because mental fitness is something that needs to be practiced on a regular basis. 

1. Breathwork/Pranayama

While breathwork is a bit trendy right now, these practices have been around for thousands of years. From simple practices like basic breath awareness counting your breath cycles, to more complicated practices involving breath retention, there is something for everyone. Find a practice which suits your constitution and lifestyle. 

2. Meditation 

With a consistent meditation practice your mind can become more calm over time. Calming the mind allows you to problem solve in a more relaxed way. If you don’t already have a consistent meditation practice, begin with 5-10 minutes. Find any comfortable position, with eyes closed or softly gazing at one point in front of you, bring your attention to your breath. Focus on the process of breathing as if you could mentally trace each breath as it flows effortlessly in and out of your body. You can alternatively choose one point in your physical body and focus your attention on the sensations of your body only at this one point while you breathe. For example, the rise and fall of your chest on inhales and exhales. Continue in this way for 5-10 minutes.

Quiet seated meditation is not for everyone. Try a walking meditation, or Yoga Nidra which is done lying down.

Practice should be as effortless as possible. Try a meditation technique that fits your constitution and lifestyle. 

3. Gratitude Practice

Research on positive psychology has shown gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, be more resilient in the face of adversity, and build strong relationships.

4. Be Optimistic

Optimism is a mindset that affects our thoughts, speech, and actions. Having a positive outlook on life improves our mood and can also improve the mood of those around us. Being more optimistic gives us the ability to notice and reframe thoughts in more helpful ways. 

5. Get Good Sleep

The link between improved health and good rest has clearly been established through many scientific studies. But it’s not always easy to get to sleep, or to stay asleep. Set yourself up for the best possible rest by doing the following:

• Be consistent with the time of day you get up and go to bed. 

• Exercise earlier in the day to give your heart and nervous system plenty of time to calm down.

• Give your body 8-12 hours to metabolize caffeine before bedtime.

• Give your body at least 4 hours to digest dinner before you lay down in bed. 

• Avoid or minimize alcohol intake.

• Avoid or minimize screen time before bedtime.

6. Spend Time in Nature

Breathe fresh air, feel the sunshine on your skin, get your daily dose of Vitamin D. Fresh air generally has higher levels of oxygen than recycled indoor air. As you breathe in fresh air, the oxygen levels in your blood go up which circulates more oxygen to your brain, helps you feel energized and improves your ability to concentrate and remember information. On a daily basis, work this into your schedule. Set an alarm if you need to, a little reminder to take a break and get outside. 

7. Mental Nutrition

Everything we take in through the sense organs, jnanendriyas, goes to fuel our body-mind system. Not just food and liquid that we take in orally. Think of what you take in visually through the eyes. This means media, news, television, etc. Think of the sounds you take in through the ears: music or conversation. Jnanendriya literally means instrument through which we gain knowledge of the world around us. 

8. Build Strong Relationships 

Surround yourself with inspiring and positive people. Building and maintaining community, satsanga, takes time and continued effort. Put energy into nourishing friendships that support your growth and emotional maturity. 

Consider what your life might be like if you gave equal time and effort to your physical fitness and mental fitness. The two are paramount to a healthy and rich life experience. Choose one mental fitness practice and add it to your daily routine. The key to making lasting change is to be consistent.