• Trish French, MSW, CAP, LCSW

Why do 80% of people who make their New Year's fitness goals drop them by the second week of February? People tend to have issues sticking with their exercise goals and feel a sense of failure after fear and intimidation sets in. The key to experiencing the long-term benefits of an active lifestyle is to prioritize your self-care. Our society has come to believe that we must take care of everyone else first before tending to our own needs. This is the exact reason why many Americans are burned out and exhausted. Self-care is a necessity for living your best life.

So now that we understand how important self-care is, let's identify your goals for living a healthy life, create steps to reach these goals and take action to feel accomplished!

To gain the benefits of exercise, you must be willing to get outside your comfort zone. Push yourself mentally and physically for growth and transformation.

To help motivate you, here is a list of physical and mental health benefits of exercise.

Physical Health Benefits of Exercise

  • Increased muscle strength and muscle mass (which helps burn calories and fat)

  • Increased energy

  • Improved flexibility and movement

  • Weight loss and weight control

  • Improved immune system, for overall better health

  • Strength training & weight-bearing exercise (like walking, jogging, etc.) promote stronger bones

  • Lower risk of some types of cancer

  • Increased “good” cholesterol to keep blood flowing smoothly

  • Lower risk of a heart attack and stroke

  • Reduced risk of Diabetes 2 and metabolic syndrome

  • Exercise can increase your life expectancy by an average of 7 years!

Mental Health Benefits of Being Active

  • Improved happiness and life satisfaction

  • Increased self-esteem

  • Can alleviate symptoms of Depression

  • Exercise is associated with deeper relaxation and better quality of sleep

  • Strength training has been shown to decrease tension and worry in the body and mind

  • Studies show exercise reduces/treats and may prevent anxiety and panic attacks

  • Increases mental clarity and efficiency

  • Improves cognitive functioning

  • Exercise is associated with better thinking, learning and judgment

  • Group or partner exercise increases social activity and decreases feelings of loneliness and isolation

  • Increased body-image

  • Increases levels of serotonin and dopamine in the brain, which is linked with improved mood

  • Increases endorphins, or the “feel good” chemicals in the body, improving mood and energy

  • Exercise enhances the mind’s ability to withstand daily hassles and stressors and regulate itself

  • It can help you tap into intuition and creativity

  • Increases assertiveness and enthusiasm for life

Are you ready to be the best version of yourself physically & mentally? Tell yourself every day “I’m worth it!” Let go of all the fears you may have ("I'm not good enough," "It's too difficult," "I don't have time,") and feed into your new positive mindset.

If you need help with unlocking your inner beast, click HERE to learn how to improve your drive and motivation for working out.

If it doesn't challenge you, it doesn't change you.

Ask me your questions, leave me a comment, or tell me about your issues with staying on track. What has helped you with developing a workout routine? Share our post to help inspire others to start living a healthy lifestyle!


-Trish French, MSW, CAP, LCSW