Fitness and Physical Wellness to Boost Mental Wellness in Nigeria

Miriam Ike,Ibadan

Dear Faithful Readers,

Welcome back to Health Info with Mims! Today, we’re looking into a topic that’s vital for everyone, regardless of who you are or what you do: fitness and physical wellness. In Nigeria, many of us are facing increasing stress and mental strain due to the economy and harsh climatic conditions. Whether you're a market woman balancing the demands of running a stall, a bricklayer working under the hot sun, an artisan focused on your craft, or a corporate worker navigating deadlines and meetings, maintaining physical fitness can significantly boost your mental wellness.

Why Physical Wellness Matters for Mental Health

Physical activity is more than just a way to keep fit—it’s also a powerful tool for mental wellness. Regular exercise releases endorphins, which are chemicals in the brain that act as natural mood lifters. Exercise also helps reduce anxiety, depression, and negative moods by improving self-esteem and cognitive function. Below are reasons why fitness matters for mental health.

1. Combating Stress and Anxiety: With the economic and social pressures many Nigerians face, stress and anxiety levels can be high. Regular physical activity can serve as a powerful tool for managing these mental health challenges. Activities like jogging, dancing, or even brisk walking can help reduce cortisol levels (the body's primary stress hormone) and provide a much-needed mental break.

2. Boosting Mood and Energy: Physical activity stimulates the release of endorphins and serotonin, chemicals in the brain that improve mood and overall sense of well-being. In a bustling Nigerian city, where daily life can be hectic, taking time for a workout can refresh your mind and increase your energy levels, helping you face the day's challenges with renewed vigour.

3. Enhancing Sleep Quality: Regular exercise has been shown to improve sleep patterns, which is vital for mental health. In Nigeria, where work and family obligations can lead to irregular sleep schedules, finding time for physical activity can help regulate your body clock and promote restful sleep.

4. Building Resilience Through Routine: Establishing a regular fitness routine can foster a sense of accomplishment and control, important factors in building resilience. Whether it's joining a local sports team, participating in community fitness classes, or practising yoga at home, setting and achieving fitness goals can provide a sense of purpose and structure.

Physical activity doesn’t have to mean hitting the gym or running a marathon. It’s about finding ways to move that fit into your lifestyle and bring you joy. Here’s how you can incorporate exercise into your daily routine, no matter what your day looks like.

Simple Exercises for Everyday Nigerians

1. For Market Women and Artisans:

Walking: Use the time you spend walking around the market or your workspace as an opportunity for exercise. Try to increase your pace a bit to get your heart rate up. Even a brisk 10-minute walk can make a big difference.

Squats: While waiting for customers, do some squats behind your stall. This will strengthen your legs and lower back and help with endurance and stamina.

Arm Circles and Shoulder Shrugs: Use your break time to do arm circles and shoulder shrugs. These are great for loosening up your shoulders and neck, especially if you’re lifting heavy items or standing for long periods.

2. For Bricklayers and Construction Workers:

Bodyweight Exercises: Use your own body weight for exercises like push-ups, sit-ups, or planks during your breaks. These can be done on any flat surface and are excellent for building core strength.

Lifting and Carrying: Use your daily tasks to your advantage. Lifting bags of cement or bricks can be a great strength workout. Make sure to lift with proper form to avoid injury—bend at the knees, not the waist.

Stretching: After a long day of heavy lifting, stretching can help relax your muscles and prevent soreness. Focus on stretches that target your back, shoulders, and legs.

3. For Corporate Workers:

Desk Exercises: If you’re tied to your desk, there are still ways to stay active. Try seated leg raises, calf raises, or even desk push-ups to get your blood flowing.

Walking Meetings: Instead of sitting in a conference room, take your meeting on the move. Walking meetings can stimulate creative thinking and reduce the sedentary time spent in chairs.

Standing Breaks: Set an alarm to remind yourself to stand up every hour. Even standing and stretching for a few minutes can help break the monotony and improve circulation.

Incorporating Physical Activity into Your Routine

The key to making physical activity a habit is to start small and find what works for you. Here are some tips to get you started:

1. Set Realistic Goals: Don’t aim to run a marathon right away. Start with small, achievable goals, like walking for 10 minutes daily or doing a few squats during your break.

2. Make It Social: Exercise with a friend or colleague. This adds an element of fun and accountability.

3. Use What You Have: You don’t need fancy equipment to stay active. Use your environment—stairs, benches, or even a sturdy wall can be great tools for a workout.

4. Stay Consistent: The most important thing is to be consistent. Even small amounts of exercise done regularly can significantly impact your mental wellness.

5. Utilize Online Resources: Many free workout videos and apps are available online, catering to various fitness levels and interests. 

6. Home Workouts: You don't need a gym to get active. Simple exercises like squats, push-ups, or jumping jacks can be done at home without any equipment.

7. Integrate Activity into Daily Life: Consider walking or cycling to work if feasible, or use public spaces

Final Thoughts

Remember, fitness is not just about looking good—it’s about feeling good, both physically and mentally. By incorporating simple exercises into your daily routine, you can improve your physical health and boost your mental wellness. It doesn’t matter if you’re in the market, at a construction site, or in an office; there’s always a way to stay active and take care of your mind and body.

So, start small, stay committed, and let’s build a healthier, happier Nigeria together!

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