If we’ve learnt anything over the past ten or so years, it’s that the link between mental and physical health is more intricate and complex than we often expect. This is also why we’re seeing an increase in holistic health and fitness regimes that combine diet and exercise, helping people maintain a balanced relationship between all the many aspects of their wellness.
You don’t need a personal trainer and an olympic athlete-level program to enjoy the benefits of holistic health, however. With the right activities in your exercise regime, you can build up your strength, endurance, and agility simultaneously whilst also supporting your overall emotional health and wellbeing.
So lace up your shoes, grab your boxing gloves, or slip on your swimming cap. Here are our picks for the best sports and activities that can help boost your overall health, providing ample opportunities for both physical gains and mental clarity.
Top Activities to Improve Overall Health
The following sports have been recognised by personal trainers as amongst the best, low-impact activities that support a dynamic range of fitness gains (i.e. strength, endurance, agility, etc.).
Boxing
Boxing is a sport that combines coordination skills with mental discipline. Improving on your reflexes and strength, there are boxing classes available for all skill levels. But if you’re not up for joining a class straight away, incorporating a set with the punching bag at your local gym can help you reap these benefits and begin your boxing journey. All you need is a pair of boxing gloves, a pad or bag for punching, and some upbeat music to enjoy a boxing workout that’ll have you on your toes and build up your core, leg, and upper body muscles.
Yoga & Pilates
Whilst some would see yoga as a purely relaxing form of exercise, there is a degree of flexibility, balance, and core strength involved that can pose challenges to some. Meditation and mindfulness are at the core of yoga practices, but some styles can be more demanding than others. A good example of this is Bikram yoga, a form of hot yoga where classes are held in rooms heated to around 40 degrees celsius. But if you’re apprehensive about sweating with a bunch of strangers, there are also plenty of online courses and classes available at your leisure so you can engage in core strengthening activities within the comfort of your own home.
And much like yoga, pilates also offers a surprisingly strenuous full body workout, namely by combining yoga principles of utilising breathwork to move through flows and hold positions. By providing a more rhythmic approach to yoga, pilates has also proven itself to be a great low-impact, high-intensity activity that supports holistic physical and mental health gains.
Swimming
Perhaps the most unique entry on this list, swimming has to be one of our all time favourite physical activities here in Australia – thanks in part to our thousands of beautiful beaches and swimming holes found nationwide. Returning to your local neighbourhood pool, however, swimming is a great low impact, full body workout that can improve lung capacity and strengthen muscles with less strain on your joints. Whether it’s lap swimming, water aerobics, bodysurfing at the beach, or exploring fresh watering holes, there are plenty of ways to engage your body amongst the water.
However, being safe in the water is of paramount importance so if you’re not a confident, strong swimmer, ensure there is a lifeguard available before you dive in. Parents are also advised to have their kids enrolled in swim school during their primary years to ensure they’re set up for a lifetime of strong, heart-healthy, and most importantly, safe swimming.
Basketball & Other Team Sports
A good way to make friends and work on your team skills, participating in a team sport is something we probably all did as children. But believe it or not, the advantages of participating in a team sport don’t diminish with age. Participating in a team sport is a great way to combat loneliness and isolation that may also contribute to poor mental health. Sports such as basketball, netball, and soccer provide the body with anaerobic exercise, and the mind with communication, strategy, and engagement with others.
Of the team sports available to you, however, basketball is showcased as being one of the best for building agility, endurance, and strength. Although playing basketball isn’t as low-impact as yoga, boxing, or swimming, the emotional and social benefits of playing as part of a team can hold a greatly positive impact, making team sports another great addition to any holistic exercise regime.
The Benefits of Exercise on your Physical & Mental Health
The benefits involved with physical activity are numerous. Engaging in physical activity helps to strengthen the body, boost your cardiovascular health and can give an outlet for stress. Many of us with desk jobs would also benefit from the flexibility afforded through certain physical activities, letting the body stretch and relax naturally. Physical activities can also help us keep off of devices and engage with community or nature.
In addition to stress reduction, sports and other physical activities can also help improve mental clarity and focus. Exercising also helps flood the brain with endorphins, a hormone that increases the feeling of wellbeing. Centering yourself and being proactive with your time can help you to get the most out of life.
Choosing the Right Activity for You
With these options and their potential benefits outlined, we hope we’ve helped you on your journey toward a healthier mind and body. When deciding which sport or activity to pursue, examine the goals and interests for your unique journey and be realistic about the available resources and how much time you are able to dedicate to your chosen activity.
There can be a steep learning curve when learning a new skill. It also takes time for the physical and psychological benefits to become apparent. Many resources are available online, but some can be misleading. As you start this journey, try not to get discouraged by slow progress and be kind to your body and mind as you navigate how to include physical activity into your lifestyle. The greatest asset you have will be your tenacity to improve yourself.
Weekender Newsroom
This post has been published by the team in our newsroom.