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Eugene Pallisco’s guide to fitness for mental health

In today’s stressful environment, finding effective ways to manage mental health is crucial

Photo courtesy of Eugene Pallisco
Photo courtesy of Eugene Pallisco

Opinions expressed by Digital Journal contributors are their own.

Exercise is highly beneficial for physical health and offers significant advantages for mental health. In today’s stressful environment, finding effective ways to manage mental health is crucial.

Eugene Pallisco emphasizes the importance of fitness and provides guidance on incorporating exercise to enhance mood, self-confidence, and overall mental well-being.

What science suggests about the ties between working out and mental health

The brain responds positively to physical activity by releasing endorphins, commonly known as “feel-good” chemicals. Endorphins block pain receptors and induce a sense of euphoria during and after exercise.

Exercise also boosts brain function through neuroplasticity, which makes learning and memory retention easier and can help prevent cognitive decline with age.

Additionally, physical activity reduces stress levels by lowering cortisol and adrenaline. Too many people live in constant states of stress, and allowing this for too long can wreak havoc on the body and mind. 


The most apparent option on this list is yoga. The original exercise combined body movements with breathing and connecting to the self. Other mindfulness-based exercises like tai chi are also beneficial, particularly for those reintroducing themselves to exercise or seeking options for active recovery days.

Outdoor activities

Engaging in outdoor activities can significantly improve mood. Exposure to nature is known for reducing stress levels, and sunlight helps maintain stable vitamin D levels and regulate circadian rhythms for better sleep.

How to incorporate working out into life for better mental health

After understanding the benefits, here are ways to integrate these workouts into a schedule for a more holistic approach to wellness.

Pick enjoyable workouts

It is easier to enjoy a fun workout, making these workouts easier to maintain. When one is having a good time, it only enhances the positive effects on the brain.

Set realistic goals

Many people who struggle with mental health can also struggle to maintain a consistent workout routine. This is often because they go too hard right out the gate; starting small, building momentum, and setting realistic goals can prevent burnout and promote consistency.

Get a friend to join

Working out with friends makes it instantly more fun and more accessible to endure. Friends can also provide accountability and further improve mood.

Working out for holistic health

Understanding how physical activity impacts mental health provides the foundation for managing mental states and improving mood. Remember that it’s a journey; shifts might be small at first, but stick with it. Progress may be gradual, but persistence will lead to noticeable improvements in quality of life.

About Eugene Pallisco

Fitness expert and licensed trainer Eugene Pallisco works in Dallas, Texas. Pallisco is dedicated to assisting people in discovering joy and freedom in the movement of their bodies, whether through high-intensity or long-distance cardio, weightlifting, or sports training. He believes that everyone can change their body into a strong, healthy physique with the appropriate mindset, patience, and effort.

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Written By

Jon Stojan is a professional writer based in Wisconsin. He guides editorial teams consisting of writers across the US to help them become more skilled and diverse writers. In his free time he enjoys spending time with his wife and children.

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