How to balance your mental and physical health

Maia Lifts
Feb 28, 2021
6 min read

Mental health and fitness goals massively overlap and become codependent on each other over time, so- more than ever- it's important to find that balance, in our busy, modern lives, so that they can actually help each other and so you don't burn out.

1) Listen to your body but not always your mind

It's important to let yourself rest by knowing when to not overdo it. However, understand when you're just a bit sore or admit to yourself when you may just be feeling lazy (don't worry, I feel you). Through slowly understanding your body over the years this will help you, especially in cases where you need to distinguish what's just a niggle and what's more serious. It's important to remember that not all pain is bad pain BUT know your limits because you really could injure yourself (especially if you have a high pain tolerance and don't realise). The best thing to do for your body in the gym is to perform exercises comfortably. And know when to put your foot on the gas (accelerate) and when to put your foot on the brakes (slow down).

Physical and mental health are as equally important, of course, but what I've learnt is that not everything you think is necessarily true. When it comes to the mind, it's complex to say the least... one thing that definitely works for me though is recognising negative self-talk and then challenging it. Ask yourself: Where have you heard that from? Is this just your unconscious-self projecting your insecurities? What can you say to yourself (or do) that can make you feel good instead? The way you talk to yourself matters.

2) Eat well. Sleep well. Lift well.

Prioritise the basics like food and your sleep health and good things will come. Sort your sleeping pattern out when you need to. Stretch when you need to (again, you don't need to over-do it). Move well and intentionally. And do your mobility work accordingly. Nourish your body with vitamins and minerals with nutrient-rich foods that work for you and that you enjoy. Then- whilst taking care to perform exercises correctly- your nutrition and sleep health will carry over to improved performance in the gym. Unfortunately, there are no hacks or 'cheat modes' so really nail these first and make them a priority before anything else.

3) Self-discipline is self-love (in moderation ofc)

You do need to be honest with yourself at times. What's limiting your progress? (The honest answer-most of the time- is you by the way). Focus on the factors that you do have control over. Recognise them and just work on one- or all- a little bit at a time.

Even if you just go to bed an extra hour earlier each night. Or you choose a 80/20 approach to your diet (eating good nutritional food 80% of the time and less nutritional food 20% of the time). Dedicate some 'you' time each evening for yourself if you struggle with that.

Having a routine can help but have the option to be lenient. From my own experience, restrictions and sticking to a routine too much can not only be dull but cause us to become negative and perhaps unmotivated when we go slightly off plan. I don't even have fixed training days so if I need to take an extra rest day and I can, I will. You can still have a rough plan but go by feel and around your lifestyle.

Think: What can you do to better yourself right in this moment? Or prepare yourself for a good day tomorrow. Set your goals and stick to them (it doesn't matter how small btw). And remember it's hard to break old, unhealthy habits and sometimes even harder to implement new, healthy ones. Start with one thing, then the next and so on. Give yourself some credit too.

4) Manage stress

Practising mindfulness is a major key to managing stress (which may not always eliminate completely but can reduce) that has shown immediate benefits from deep breathing and other exercises, such as imagery.

Meditation doesn't mean you need to be an expert or anything but it just teaches you to remain present. It encourages you to approach your thoughts without judgement or further interpretation. It may be weird at first but you can only improve so why not give it a go? Guided meditations (found on YouTube and on apps like Headspace) can really help, where you can then choose a relevant theme; such as self-love, positivity or for anxiety. You can apply mindfulness to every day life and activities, through being more intentional with what you are doing. Even as little as 10 minutes can help relieve body tension, reduce heart rate and improve attention and focus. You can build up slowly over time and don't even need to practise every day but remember it's something you can go to at any time.

Find what other coping mechanisms work for you too- whether that's listening to music, going for a walk, having a stretch, talking to a loved one or reading, drawing or dancing. Also, if you're able to remove any other unnecessary stress from your life then don't hesitate to do so!

5) Surround yourself with like-minded people

Most importantly you need people that are good for your mental health. People who make you feel good and you can be yourself around is the best thing you can do. It doesn't matter how many friends you have- or your support system- it's the quality. Talk to people you trust and share visions with or have similar interests. It makes it so much easier that way and in turn you can motivate each other. And it'll be easier to understand each other, give one another advice and guidance to better yourselves. We really don't realise how much external factors- like people and our environment- can affect us. Family I know is different but everyone else (except colleagues) you choose to keep in your life is a choice.

6) Work from the inside out

As well as mindfulness, coming to terms with- and validating- your feelings, headspace and general mental health, you may sometimes need to dig even deeper... What's going on in your life and how is it affecting you? How are you emotions transferring into behaviour/s? How are things stopping you from improving? In the end, only you can help you.

As well as self-reflection, it's important to consider not only your macronutrients but micronutrients too. I would suggest taking supplements which can physically improve your body (which may not be even be significantly noticeable at first) but will also then transfer over to benefiting your mental wellbeing. The following are some general recommendations, however they aren't essential*:

- For tiredness and fatigue: Magnesium, iron + folic acid

- Improved sleep quality: Ashwagandha

- Muscle, joint & bone health: Vitamin D, calcium + additional protein supplements

- Immune system boosting: Vitamin C, zinc + omega-3

- Recovery: Creatine monohydrate + additional protein supplements

*(most can be found in everyday foods, although most of us are likely to be in a deficiency.)

Additionally, I would always advise seeking further (professional) help as I can only advise generally and suggest what has worked in my own experiences. And, of course, with any mental illnesses it's best to be referred to specialists (such as GPs, therapists/counsellors or doctors) as understanding and coping with them will be subject to each individual.

7) Ground yourself

Get outside. Get some fresh air. Breathe. Do anything to remind yourself that a setback isn't permanent. Practice being present (which mindfulness can help with). While this may be seen as another tip for your mental health, grounding yourself is significantly physical- it's all about finding that balance and connecting with your body and mind.

I know it's very easy to get caught up in the past- what you've said or how you may have come across- or apprehensive for the future (i.e. wtf am I doing with my life?) but start with where you are now and what you have currently. In relation to staying 'present'- remind yourself that anything in the past is just your memory and anything in the future is just your imagination- they don't exist, there's only 'now' (thanks random TikTok video for the advice). And if, specifically, you are particularly anxious another quick and effective technique I have learnt is the '5-4-3-2-1' exercise. Start by taking a deep breath and then:

(1) Acknowledge 5 things that you can see around you, (2) Notice 4 things that you can feel/touch, (3) Listen to 3 sounds you can hear, (4) 2 things you can smell* and (5) 1 thing you can taste*.

At the end of the day find what gives you peace and happiness (as hippy-ish as that may sound) and go there.

*if these aren't relevant at the time then you can just imagine ones you find appealing :)