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As holistic wellbeing becomes more mainstream, the link between physical activity
and psychological wellbeing has become more widely understood and appreciated.
We've often been told about the intrinsic link between exercise and mental
well-being, but understanding the mechanics behind this correlation is where the true
empowerment lies.
Psychological well being is a mental condition characterised by pleasant feelings of good
health, exhilaration, high self-esteem and confidence, and it has a prominent and compelling
link with physical activity. Looking at the research, a 11-year study conducted by Kim et
al. in 2017 highlighted the relationship between psychological well-being and
physical activity. Their findings resonated with the idea that high psychological
well-being aligns with increased levels of physical activity. As the study followed
people for a long period of time it underscored a crucial point: sustained activity
supports sustained mental health. Equally intriguing was the discovery that
individuals initially sedentary who experienced an upswing in psychological
well-being demonstrated a corresponding increase in physical activity, and there was
a proportional drop in psychological wellbeing among those who transitioned from
high to low physical activity levels, emphasising a reciprocal relationship between
physical activity and mental state.
The pivotal question arises: how can we sustain this positive feedback cycle of
movement and well-being? Enter the key to consistency: the manipulation of
emotions during exercise. Your emotional experience during physical activity might
just hold the secret to maintaining your participation. Consistency, as we've been told
time and again, is the key to achieving health and fitness objectives, yet the struggle
with consistency seems to be a universal experience. Research has found the
gateway to consistency lies in finding enjoyment in your chosen exercise routine.
Allow me to introduce you to the Circumplex Model of Affect, conceptualised by
James Russell in 1980. This psychological framework classifies emotions along two
axes: arousal level (activated or unactivated) on the vertical axis and enjoyment
(pleasant or unpleasant) on the horizontal axis. Understanding where our emotional
state falls within this model can significantly impact our exercise experience and,
consequently, our adherence to physical activity regimens.
Picture a circle divided into four quadrants: high arousal and pleasant feelings, high
arousal and unpleasant feelings, low arousal and pleasant feelings, and low arousal
and unpleasant feelings. Research has illuminated the quadrant we should aim for is
that of high arousal and pleasant feelings, to make the most of our emotional state
in creating consistent exercise habits.
So what does exercising in a highly aroused, pleasant feeling state look like?
Contrary to popular belief this doesn't look like exercising to your maximum capacity,
or until exhaustion every single time as that is by no means a pleasant state. Sure
some of us may feel good afterwards, but to me they are ingredients for burnout and
poor exercise adherence. What the research says is engaging in mild intensity and
short duration cardio exercises could be a game changer for increasing your
enjoyment of an exercise experience. You are reaping the health benefits of exercise,
and a prolonged positive psychological effect afterwards. This could be a brisk,
self-paced 10-15 minute walk, a fun weights circuit with a friend, or some of the Les
Mills group fitness classes.
In essence, the bridge between consistent exercise and psychological well-being isn't
solely about the type or duration of physical activity. It's about being in touch with,
and navigating our emotions during workouts. By finding joy in our exercise routines
and aligning them with a pleasantly activated emotional state, we can transform
exercise from a chore into an enjoyable, consistent pillar of your wellbeing routine.