Physical activity incorporates a range of physical movement which necessitates energy
expenditure. Any activity that gets your body to move and elevates your heart rate can be
considered as such. This physical exertion ultimately enhances many health-related matters,
including the improvement of one’s mental health and reducing the chances of risk for
developing chronic diseases such as diabetes, heart diseases and so on.

Be that as it may, today’s lifestyle has altered in a drastic way, carrying with it a lack of time
for people to try to integrate a fraction of some physical activity. Furthermore, some
occupations require us to lead a sedentary lifestyle due to the recent advances in
technologies, further decreasing the incentive of exercise and any benefits that come with
it. However, finding the time to accomplish this goal on a daily basis is far from
unachievable, but prior to its commencement one might require a good mental preparation.
This is an essential aspect due to the close correlation between the body and the mind, and
mental readiness could be a great asset.

One way of commencing this way of living can be through –

• Making a goal – When one plans a realistic goal that can acclimate to their lifestyle,
  motivation will start to arise and create a more organised way of leading the day.
  This first goal does not have to include big steps, but just the right amount so that it
  can be achievable. An example could be taking a brisk walk for 30 minutes a day.
  Then the intensity and length can be modified as one goes along.
  
• Choosing the right activity – Demotivation usually starts when a person is pursuing
  something which is not of their likeness, and this unfortunately applies to exercise as
  well. It is vital to experiment with what works best and to find that specific activity to
  look forward to when you wake up. If for instance walking is not functional enough,
  try other activities like swimming or dancing.
  
• Find a companion – When an activity involves more then one person it becomes
  even more fun and feasible. Additionally, physical activity can be a great time to
  catch up with a friend or with your family. Hiking or riding a bike through a valley for
  instance can undoubtedly make the process even more enjoyable.
  
• Utilizing Technology – We are fortunate enough to have technology to assist us in
  keeping track of our daily advancement through distinct applications and fitness
  trackers. These additional tools may support a person to not only stay on top of their
  progress but even maintain the motivation and accountability.

Apart from the above mentioned, physical activity is very versatile and the more one gets
creative with it, the more enjoyable it will become. Taking advantage of opportunities that
may present themselves during the day can also help, as sometimes a scheduled workout
cannot always be attainable. On such hectic days by simply climbing the stairs instead of
using an elevator is already a step forward. It is also vital to switch to different exercises
from time to time. Performing repetitive workouts can be tedious and monotonous if done
periodically and can lessen the engagement even more.

Therefore, incorporating physical activity into our day – to – day routine can for sure make a
change for the better. Motivation at times might fluctuate and lessen but that is not a
reason to stop. It is always prominent to listen to what your body is telling you as on some
days you might feel like doing a less intense activity. But if one remembers to do a little
every day a change in both mental and physical health can surely be noted!

The post Incorporating Physical Activity in the Daily Lifestyle | MHSA appeared first on The Third Eye.

However, studies have shown it fundamental to keep up a physical routine, particularly in times of greater stress and mental demand.

A German professor,Assoc. Prof. Fraser says there’s a reason that successful people, including politicians, keep up a regular fitness routine.

The following are a couple of reasons why engaging in physical activity is fundamental to smashing your exams.

1) Boost your energy levels and increase concentration

Exercises increases blood flow around the body. As your heart rate increases, this increases the body’s metabolic demand. Therefore, simplified, the brain receives more blood flow making it more efficient.

Exercise also induces increased hormone production such as endorphins which is a known mood-booster and are increase the sensation of well-being.

2) Routine

It is important to have a routine and stick to a schedule in exam seasons. Studies have shown that studying in bursts is more efficient than prolonged periods of studying. Therefore, having regular breaks for walks/ jogs/ gym sessions, or any other form of physical activity has actually shown to be related to increased performance in studying efficacy. 

3)  Socialising

It is not uncommon for students enrolled in team sports to neglect their attendance during busy exam periods. This can negatively impact the mental well-being of the student since a change in environment and socialising with teammates can provide mental stimulation and also support of those in situations alike. Besides this, time off from a sport and a sudden return can lead to a period of de-conditioning which can affect performance but more importantly, can lead to injury. At UM Futsal, we feel like we have created a perfect balance of understanding our athlete’s commitments to exams and student-life, whilst supporting them to continue training to the best of their ability creating a healthy balance.

4) Musculoskeletal problems

Have you ever sat at a desk all day only to realise at the end of it that your neck and shoulders ache? Or you can feel a twinge in your lower back?  Sitting down all day shortens your hip flexors, puts strain on your neck, and if you adopt bent-leg positions, it can also cause strain on your knees, ankles, and all other body parts! Therefore, mobilising your body (even with gentle stretches or walking around) is a necessary part of not developing pain and longterm problems. Running, jogging or even walking are perfect methods of adopting better postural habits. Gentle core exercises and stretches of the hip flexors and spinal mobility are also beneficial for promoting this.

Above are just a few tips, tricks, and explanations on staying active during exam seasons. Of course, there are an abundance of further reasons why we should always stay active whether that’s for mental health or to counterbalance all the chocolate we consume in January and also following the Christmas months!

To promote this further, UM Futsal hosted a yoga session on zoom on the 5^th February to destress, mobilise, and help student productivity.

The post The Importance of Exercise During Exams appeared first on The Third Eye.

Although this is fact, the knowledge truly comes into play with the exercise prescription specific to the disorder. For example: in anxiety or panic related disorders, exercise such as yoga or pilatés, are preferred when compared to running or jogging.

Most treatment for mental health is medicated. Many therapists use medication adjunct with physical activity/ exercise and there has been a lot of research which shows that the latter is more effective. Physical activity has been proven to reduce stress and anger. It can also allow the individual to feel better about themselves and gain a sense of achievement which all contribute to a stronger, healthier mind-set.

As little as one hour a week of exercise is proven, as written in the American Journal of Psychiatry, to contribute to the prevention of future depression. Setting aside that little slot in one’s week to get active can reap benefits without having to resort to medication.

A lot of skepticism of people with mental health disorders stems from not wanting to be on medication, especially lifelong prescriptions. This is another dimension in which exercise can prove to be beneficial for the person in question.

There have even been cases in genetically predisposed individuals in which physical activity has prevented the onset of a mental disorder.

THE RUNNER’S HIGH…

You may have heard this term in passing before but there is evidence based on this statement!

When you run, processes go on inside your brain that lead to an instant mood boost. For this reason, running is popularly prescribed to patient’s battling depression by physiotherapists. It is also proven to help in concentration and focus.

There are also studies that are published in the journal ‘Neurology’ that show that continuing running as you get older can also battle mental decline. If running isn’t ‘for you’, games such as the three-legged-race is a perfect place to start!

Whilst still reaping the incredible effects that running leaves on your mental health, it’s also a friendly, competitive and encouraging way to get you started.

A FLEXIBLE BODY = A FLEXIBLE MIND!

Yoga is known to be a form of physical exertion that induces relaxation and aids one to become more self-aware. Similar to other forms of physical exercise, breathing and body movements have a positive impact on cardiovascular health.

Besides the physical benefits in common with most exercise, yoga takes the mind-body connection that extra mile. A study found that a consistent yoga practice improved depression and led to a significant increase in serotonin levels.

It also improves focus as a major component of yoga includes focusing on the present and training your mind not to stray. The necessity for deep breaths and holding poses throughout relaxes the mind and body and is the ultimate way to de-stress.

THERES NO ‘I’ IN TEAM…

Physical activity and social connections are both important factors for a healthy mental state. For this reason, club/team sports are important in the treatment of some mental health disabilities.

Besides the known benefits of exercise, the social aspect allows support, teaches the importance of team-work and can calm a temper by learning to work with others.

There is also research that suggests people are more likely to keep up physical activity when it is combined with said social support. Studies show that emotional wellbeing is positively associated with the participation in team sports, particularly in adolescents aged 16-22.

The post Keep Sane This Exam Season with MHSA appeared first on The Third Eye.

Yesterday’s panel varied vastly from medical experts to athletes and sports enthusiasts, who debated on whether the students’ personal wellbeing is being safeguarded at university. Despite the different backgrounds, the consensus reached was that UM needs to recognise the importance of exercise in students’ lives and prioritize their mental health.

The support systems in place at university such as the Degree+ hours and the student athlete support scheme are not sufficient. MMSA Public Health Officer Alex Esposito emphasised that “these schemes need to be translated to students at a recreational level”.

MHSA President Edward De Gabriele said that Degree+ hours for instance are frowned upon by Mater Dei lecturers, who sometimes unofficially schedule lectures at these times. Students are more supported by student organizations such as MUSC and Wolves RFC, rather than by UM itself.

Students are left to their own devices. Even when athletes get permission to miss lectures, National Footballer Andrew Hogg lamented that they do not get any substitute solution.

Whilst University remains preoccupied with how well students do in exams, its efforts our counterproductive. The link between exercise and thinking skills has been proven, and depriving us of the former will only deplete our academic performance.

With regards to mental health De Gabriele argued that despite the significant improvement, the counselling services introduced on campus are inefficient. For one, sessions are limited to 10 for less than extreme cases, and there are long waiting times after booking till the first appointment.

Psychologist Charlene Duca promoted the prevention of mental health issues by starting a conversation and reducing the stigma. Thankfully the number of different mental health campaigns is increasing.

UM has to promote this conversation as an institution to be at the forefront of this issue, Duca continued, and ease students into a speedy recovery or prevent the problem altogether. Esposito agreed, adding that lecturers should start the conversation and approach the issue internally by discussing mental health respective to different faculties.

Duca concluded that despite the justifiable pressure on the university, the change also has to come from the students to commit to a lifestyle change and integrate exercise within their day-to-day schedule.

The post Is Students’ Wellbeing Prioritised at UM? | SDM Debate appeared first on The Third Eye.