Chapter 1: A Personal Journey Through Fitness

It’s 9:03 AM on a Monday, January 3rd. I find myself at the renowned Gold’s Gym in Venice, California, where I’ve been a regular for nearly five years. My day typically starts at six, followed by a dog walk to a café where I spend about an hour writing, a quick oatmeal breakfast, and then my workout. Lately, exercising has become my personal treat, a much-needed respite from my busy schedule. This wasn’t always the case, but more on that later.

As I stroll through the gym, I spot familiar faces. We exchange smiles, albeit through our masks, and I share a few hugs, wishing each other a productive session.

This time of year, the gym is bustling with newcomers, and I can’t help but wonder who among them will stick around and who will fade away, deciding that 2022 isn't their year for fitness after all.

However, this year feels distinct. While the usual crowd is still putting in their time on the treadmill, many newcomers I’ve spoken with express their motivation to exercise goes beyond physical appearance or weight loss. They recognize that physical activity significantly enhances their mental and emotional well-being.

Historically, this acknowledgment seemed limited to those who identified as athletes. Runners, for instance, have long claimed that their runs serve as a vital source of mental clarity. In his book, What I Talk About When I Talk About Running, esteemed Japanese author Haruki Murakami describes running as a means to achieve a sense of peace—a mental escape from the relentless noise of everyday life. This craving for mental relief is something most athletes come to cherish.

I count myself among those athletes. While running isn't my preference, I enjoy activities that involve jumping, pushing, pulling, and punching. Initially, I began my fitness journey in my early twenties, motivated by the desire to shed the extra pounds gained from indulging in complimentary drinks and pastries during my time as a Starbucks barista. Over the years, my motivations evolved as I began to recognize the positive shift in my mental health that accompanied regular exercise.

As a teenager, I often felt overwhelmed by anxiety and uncertainty. By college, I had nearly resigned myself to a life of despair, convinced I had failed before reaching twenty-one.

With no other outlets available, fitness became my salvation. It taught me I was capable of more than I had ever imagined. I started my journey struggling to complete a single push-up, but with persistence, I transformed from someone unable to perform challenging exercises into someone who could.

Through various workouts—push-ups, pull-ups, burpees, and more—I cultivated confidence in my abilities, which psychologists refer to as self-efficacy. Gradually, I broke free from the cloud of depression that had overshadowed my adolescence. Exercise allowed me to envision a stronger version of myself, both physically and mentally.

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Chapter 2: The Shift in Perspective on Exercise

The COVID-19 pandemic has presented numerous challenges, yet it has also underscored the significance of mental health. Over the past two years, a global dialogue has emerged, emphasizing the use of exercise as a tool for maintaining not only a healthy body but also a healthy mind.

Prior to the pandemic, the prevailing view of exercise focused primarily on physical fitness—keeping our bodies strong and preventing health issues. However, the benefits extend well beyond the physical realm. In my own life and in those around me, I’ve witnessed firsthand how exercise can enhance mental health and overall well-being.

Regular physical activity can elevate your mood, increase energy levels, and improve cognitive clarity. It provides essential moments of solitude in an otherwise chaotic day, helping to shift your perspective and fostering a more optimistic outlook. Numerous studies confirm that physical movement contributes positively to mental health.

Data from the pandemic supports this claim: a survey involving nearly 13,700 individuals across 18 countries, published in Frontiers in Psychology in September 2020, revealed that those who exercised regularly during the early lockdown stages reported heightened well-being and more positive moods.

In Spark, Dr. John Ratey passionately argues that the physical benefits of exercise are merely side effects. The true advantage lies in its capacity to build and strengthen the brain. “To keep our brains at peak performance,” he states, “our bodies need to work hard.”

I’ve developed an appetite for that hard work. Today, I begin my workout—a combination of jump rope sprints and calisthenics. I know that by the end of this session, my mental state will be significantly improved. As I go through my routine, I glance at the new faces in the gym, silently hoping they will become familiar in the future.

I am confident they will feel better if they do.

This enlightening video features a Harvard professor discussing the common misconceptions about exercise, sleep, and nutrition, shedding light on the mental health benefits that often go overlooked.

This educational video explores the concept of vertical shifting in functions, a valuable mathematical principle that can be applied in various scenarios.