The Benefits of Mind-Body Fitness for Reducing Stress and Improving Mental Health
Mind-body workouts like yoga or tai chi are different from aerobic or weight training in that they promote self-awareness, induce sweating, and increase empowerment; rather, these practices foster an awareness of oneself while encouraging mindfulness meditation practice among their participants.
Fifteen studies using MRI revealed that mind-body exercises significantly affected brain structure, neural activity and connectivity primarily within the prefrontal cortex (PFC), hippocampus/middle temporal lobe, lateral temporal lobe and insula regions of the brain.
1. Increased Self-Esteem
Mind-body exercise is often an effective way to enhance self-esteem. Yoga and tai chi classes include poses that aim to help participants breathe deeply, focus on the present moment and connect with their internal energy or “chi”. Such practices promote self-acceptance and body awareness as participants become more mindful about their actions and reactions.
Mind-body exercise combined with other activities, like community fitness programs or learning bodyweight exercises, can have an immense positive effect on overall physical health. Yoga has been shown to lower blood pressure while strengthening resilience among chronic pain sufferers.
However, it should be acknowledged that various exercise forms can yield different psychological, social and spiritual experiences for participants. A weightlifter might have very different experiences from someone participating in Tai Chi despite both activities requiring mindfulness training. Therefore, further RCTs with rigorous designs and measured outcomes, along with whole brain analyses should be conducted in order to understand more fully how mind-body training affects neural function.
2. Better Sleep
Exercise not only has physical benefits such as improving cardiovascular health and lowering blood pressure, but regular physical activity has been shown to enhance sleep as well. This may be attributed to natural chemicals produced in our bodies which act as natural painkillers while relieving anxiety, stress and tension, and encouraging relaxation resulting in better quality slumber.
Mind-body exercises such as yoga, tai chi and qigong may provide relief for chronic conditions like arthritis while improving balance, strength and flexibility for those living with them. Perhaps its greatest value lies in helping manage symptoms with an approach that is both physically and psychologically relaxing.
Researchers have discovered that mindfulness meditation and low to moderate intensity exercises such as Tai chi can significantly change the structure and function of multiple brain networks linked to memory and cognition such as the hippocampus, prefrontal cortex, lateral temporal lobe, insula and cingulate cortex. More research using RCTs or whole brain analyses should be conducted in order to reveal all underlying neural mechanisms.
3. Reduced Anxiety
Sleep and exercise are crucial components of managing stress, but mind-body fitness workouts like yoga, barre, Pilates, tai chi and qigong may provide additional stress-busting benefits. These exercises focus on inner mental focus while simultaneously coordinating breathing patterns with movements that align both body and spirit in harmony.
Regular exercise helps control cortisol levels, the hormone produced as a response to stress that has been linked to high blood pressure, digestive problems and an impaired immune system. By relieving stress and elevating mood through mind-body exercise, mind-body activity may help reduce chronic health issues while prolonging our feeling good state for longer.
Recent network meta-analysis that included 42 published randomized controlled trials found that mind-body exercise – specifically, tai chi, yoga and meditation – improves psychological wellbeing and lowers depression levels among older adults. Unfortunately, this analysis used traditional pairwise comparison methods rather than looking at each form as part of one whole group of mind-body activities.
4. Better Memory
One study on participants who engaged in mind-body exercises for six weeks showed an increase in hippocampal gray matter volume compared to control group participants, suggesting such exercises can help strengthen memory.
Other studies have used MRI to analyze brain structure and connectivity following completion of mind-body exercise sessions, with promising results. According to these rsFC studies, both physical and mental exercise have the capacity to regulate connections among prefrontal cortex regions (dlPFC, mPFC, PCC/precuneus and MTL/hippocampus/MTL), lateral temporal lobe, insula and cingulate cortex regions which play roles in cognitive control/default mode networks as well as fitness benefits associated with exercise.
However, some researchers question the definition of mind-body exercise. For instance, they believe a weightlifter could be considered mindful in his or her focus on breathing and concentration to clear their minds while yoga practitioners could still be thinking about last night’s date!
