5 Exercises To Build Mental Strength And Ease Worries

Something as simple as smiling in the mirror every day makes our brains generate endorphins and helps us see the bright side of things.

What do we mean when we speak of “mental strength”? How do physical exercise and agility relate to the strength of our mind?

Curious as it may seem, the classic “body-mind” binomial is closely related and is real. It is an aspect that we cannot neglect.

When we refer to mental strength, we speak, above all, of attitudes that a person is able to apply on a daily basis to face adversity.

On the one hand, it is also knowing how to focus on an objective in order to reach it, to develop adequate strategies that help to reach the goal and subsequent success.

On the other hand, those who neglect the health of the body will notice how,  day after day, many of these agility associated with certain cognitive processes, such as attention, memory and even creativity, will slowly become diminished and weakened.

To better understand, here’s a little example. You had a bad day, one of those days where everything went wrong, where life seems to be out of step and right on the opposite side of you.

You feel so overwhelmed that you choose to change into comfortable clothes and simply go for a walk. Gradually you notice that something in you changes, you feel lighter, your mind takes on new perspectives and worries lessen.

Body and mind have a very close bond, they are related and they are a collaboration that we must take care of and optimize.

Next we’ll explain 5 wonderful ways to achieve this goal.

1. Walking is the best exercise to increase mental strength

Walk to increase mental strength

We just talked about it: walking at an agile, steady and regular pace favors amazing changes in our brain.

  • There are many studies that assess this data: just walking at least half an hour a day to reduce various mental health problems, prevent depression and improve quality of life.
  • It is also not about getting tired and going beyond our strength. The simple regular and constant movement for half an hour starts our heart, oxygenating the organism and, especially, the brain.
  • Walking relaxes tension and helps activate calm-related brain waves, with which a level of consciousness can be reached that is more receptive to everything around us.

2. Smiling, a great therapeutic exercise

smile to increase mental strength

You may be surprised and not believe it, but smiling is something therapeutic, an inner strength that brings us powerful emotions and, in addition, it is contagious with positivity.

  • Something that we sometimes forget is that the act of smiling has a great influence on our genetics.

It is a kind of language inherited from generation to generation that means more than a kind of social and emotional communication.

  • Just smile and our brains gratify us with a good stream of endorphins.
  • It’s like restarting, like relativizing reality to connect the moment with that freer side of things.

Therefore, do not hesitate to practice it daily. When you feel fed up, go to a mirror and smile.  Watch and notice what happens inside you.

3. Deep breaths 3 times a day

On our website we explain on more than one occasion that “breathing well is life”.

  • Stress leads to uneven, accelerated breathing,  where our brain no longer receives the oxygen it needs.
  • Furthermore, every situation of anxiety and stress generates cortisol, a hormone that in high amounts acts as a fierce enemy of our body and mind.

For this reason, another great exercise you should practice is deep breathing.

  • Take three moments of the day for yourself, 15 minutes is all it takes.
  • Breathe in air while counting 5 seconds. Hold this breath for 7 seconds and exhale for 8 seconds.

Repeat several times and you will see the change.

4. Morning stretches

Stretch to increase mental strength

Have you ever tried? Another exercise that will help us to achieve adequate mental strength is learning to relax our body, giving elasticity, relaxation, resistance…

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

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

5. Lift weights

Astonished? Certainly, but be aware that  doing small resistance-based exercises is very therapeutic  for a very concrete goal: reducing anxiety attacks.

Negative emotions such as fear, apprehension, and worry channel very well with this simple exercise, such as lifting weights for 10 to 15 minutes a day.

Weight exercises to increase mental strength

This moderate-intensity resistance exercise will help us not only to get stronger muscles, but also to  better channel anger, frustration, anxiety…

And with that, don’t doubt, day after day you will have a more agile mental strength, prepared to face daily difficulties.

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