Train body and mind to positivity in 5 moves

Positivity, well-being and optimism are the cornerstones of many people's lives. The research of these states of being is not only the object of study for philosophers or psychologists, but has also long concerned professionals in training, nutrition and mental approach. These 3 drives make up the Wellness lifestyle, each for its own part.

Positivity, optimism and happiness are the cornerstones of the mental approach, which is at the base of the pyramid of Wellness: an unquantifiable component that works interactively with training and nutrition, the other two components.

The Pyramid of Lifestyle Wellness is a visual guide developed by the Wellness Foundation in collaboration with the Research and Development Department of Technogym, which details in a simple graph all the components that contribute to the achievement of psycho-physical well-being through three main drives: movement, nutrition and, indeed, mental approach.

If diet and exercise increase in quantity and complexity, the pyramid proposes the correct complementary dosage of movement and nutrition over a typical week: from what you need to practice or take more frequently, to what is useful, but serves less. The mental approach is necessary for a balanced life based on constant exercise and proper nutrition.

Recent scientific studies have distilled in a few steps how to lay the foundations of a peaceful existence within a wellness life, in motion, and a nutrition based on healthy nutrients and suitable to support the right dose of daily exercise.

What is at the base of the base of the pyramid of the Lifestyle Wellness? How do you train optimism? How do you find happiness for a positive mental approach?

How do you maintain a solid mental approach to life?

The full realization of the mental dimension is a basic and decisive aspect towards the conquest of Wellness. Feeling good with oneself and with others is the first step to live in serenity and balance relationships with others. Establishing and maintaining authentic relationships such as friendship and love can only release in us positive energies that are decisive for making us live happily and happily.

One of the main studies on positivity and optimism was conducted at the Harvard T.H Chan School of Public Heart: the medical team analyzed data from 700,000 women collected during the Nurse's Health Study, and found that women with a positive outlook enjoyed, over an 8-year observation period, a significant reduction in the risk of mortality from all causes compared to less optimistic women. The most optimistic women have a 16% reduction in cancer mortality risk, 38% in cardiac mortality, 39% in infarct mortality, 38% in respiratory mortality, and a 52% reduction in infection mortality.

How to train positivity in 5 simple steps

• Emphasizes positivity: get a newspaper and, for each page, emphasize the good things you find us as well as the things you liked and focused on them. Consider how they happened and what you could do to make them happen.
• Eliminates negativity: if you find yourself in situations where you are remorseing or in negative situations, do something short and concise that can affect your thoughts and bring you out of the vicious circle. Put your favorite song, read the book you love or meet a good friend.
• Think about small changes: don't crack yourself too hard if you can't change the world. On the contrary, you do something that could bring about positive and tangible changes, such as donating clothes to a humanitarian organization, helping to plant trees in the public park, volunteering.
• Try to look good: Being compassionate about yourself is a common feature to many optimistic people. You can love taking care of your body, eating well, exercising and sleeping well enough. In the end, try to forgive yourself for the mistakes of the past (real or not) and go ahead.
• Practice Mindfulness: Learning the exercises of mindfulness which plan to focus on the present moment, without judging the thoughts you make is a great technique that will allow you to deal with the moment without judging the thoughts you make is an excellent technique that will allow you to face the negative moments. If you need help you can find many health centers that offer mindfulness courses. You can also find many tutorials.

There are a number of scientific and nonscientific publications that illustrate how few and simple changes can help improve our attitude to life.

Harvard T.H. Chan School of Public Heart has produced this practical guide that helps you see the world through a rosier perspective and thus reduce health risks.

Training to increase positivity

Regular training is not only about physical results. The main benefits for those who practice sport are first of all mental. Physical activity, regardless of whether it is classified as exercise or mere movement, can have a positive effect on emotional well-being. A new study by the University of Cambridge and the University of Essex, based on data collected from over 10,000 individuals, found that physical activity, regardless of whether it is classified as exercise, can have a positive effect on emotional well-being.

It has been scientifically proven that practicing sports makes you happier and this happens not only when commitment, sweat and fatigue lead to the achievement of a great goal. Every time you exercise, the human body produces serotonin, a neurotransmitter commonly known as the hormone of happiness. Discovered half a century ago, serotonin has long been the focus of research. Serotonin, produced solely by the brain, has a profound effect on sleep, mood and appetite. Deficiency of this substance can therefore cause disorders such as insomnia and migraine and encourage the emergence of states of anxiety. In addition, the lower the serotonin production, the stronger the feeling of fatigue that is felt during the day.

Working out to get a good night's sleep

Quality sleep and a constant feeling of happiness and fulfillment are some of the benefits enjoyed by those who practice sport or spend a few hours a week on exercise. In addition to exercise, the production of serotonin is also supported by the intake of certain foods, including milk and dairy products, bananas and chocolate. That's why a glass of milk gives you an intense sleep before you go to bed and why enjoying a delicious piece of chocolate always fills you with joy.

Endorphin, the physical substance of positivity

Endorphins are very potent substances produced by the brain and other areas of the human body such as the pituitary gland, the Surrens and certain traits of the digestive tract. They have a dual function, analgesic, i.e. pain reduction, and exciting. The scientific interest in these substances began in the early 70s when some research suggested that the brain was able to synthesize substances within the body from the effects similar to morphine, which were called precisely endorphins.

The classes of endorphins

Today, four different classes of endorphins are known, alpha, beta, gamma and delta respectively.  Endorphins are synthesised much more by our body when we exercise.  Although the rate of increase of these substances is subjective, on average plasma concentrations increase during exercise in both males and females by 500%. The body produces endorphins which, among other things, give physical and mental wellbeing and  positivity, increase satisfaction and make us more optimistic, improving our learning abilities. For this reason, exercise contributes to a substantial increase in happiness in individuals who practice it constantly.

But how can we manage the stress, anxiety and tensions of everyday life? Doing so will significantly improve the mental approach to life.

How to reduce stress with aerobic training

Scientific studies by the Harvard Health Institute show that aerobic exercise is the key to a healthy mental approach to life. For a beginner, the first steps in the world of aerobic exercise are difficult, it's true, and at the beginning exercise will be more work than fun. But as soon as you reach the state of form, the exercise will not only be tolerated but, in a short time, you will enjoy the benefits it brings and in the long run, depend on it.

Regular aerobic exercise brings significant changes to the body, metabolism, heart, and especially to the spirit. Research shows that the psychological benefit of aerobic exercise is a common experience among endurance athletes, and has been verified in clinical studies that have successfully used exercise to treat anxiety disorders and clinical depression.

How can you exercise with difficult problems such as anxiety and depression? There are different explanations, some chemical, some behavioural.

Chemical factors for stress reduction

The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the stress hormones d of the body, such as adrenaline and cortisol in addition to also stimulate the production of the aforementioned endorphins, chemicals in the brain that are natural pain relievers of the body and elevators of mood.

Behavioural factors for stress reduction

Behavioural factors also contribute to the emotional benefits of exercise. Training means gaining a sense of mastery and control, pride and self-confidence. Renewed vigour and energy will help you succeed in many tasks, and the discipline of regular exercise will help you achieve other important lifestyle goals. Physical activity and sport also offer the opportunity to get away from it all and enjoy some solitude, or to make friends and build networks.

Almost any kind of exercise will help. Many people find that the use of large muscle groups in a rhythmic and repetitive way works better, they call it muscle meditation: walking and jogging are a prime example. Even a simple 20-minute walk can release the mind and reduce stress. But some people prefer vigorous workouts that burn stress along with calories. This is one of the reasons why ellipticals are so popular. And the same stretching exercises that help you relax your muscles after a hard workout will help you relax your mind.