Is exercising really beneficial to your mental health?

Is exercising really beneficial to your mental health?

There are many articles out there stating that exercising helps in your mental illness – mainly depression and anxiety. Those articles are not wrong.

Exercising releases “feel good” chemicals in your brain that will help improve your mood. Chemicals like endorphins, dopamine, and serotonin are commonly found in antidepressants as well. So, yes, exercising does improve your mood, but is it really beneficial to people who have depression and/or anxiety?

The answer depends on each individual. There are days where you feel good and have the energy to go for a run or hit the gym – go for it. But there are also days where you feel that your energy level is low – best if you ask yourself if you should put yourself to exercise.

Sometimes exercising can further your depression and anxiety. Being in a crowded gym or a packed class might be a big anxiety trigger for you – you might feel like you are being judged or disappointed with yourself that you did not push yourself hard enough.
How can you not let yourself in that vulnerable situation?

  1. Set small goals. Perhaps start by running for 10 minutes, then increase slowly with each run.
  2. DO NOT force yourself. If you are not feeling up to it, do not pressure yourself in exercising. This might worsen your condition.
  3. Seek professional help – doctors and physical trainers – they could help you with setting achievable goals.
  4. If you really want to exercise, find someone you are comfortable with to go with you. This way, they can encourage you and help you along the way.
  5. Listen to yourself. If you decide to stop in the middle of a workout, do it. Do not force yourself into doing something you might feel worse after.

To those who keep saying exercising is good for your mental health:

By constantly telling them to exercise does not help with their mental illness, sometimes it might worsen the condition as they might feel that they are not good enough or are not trying hard enough. Trust me when I say, they are well aware and let them work on it at their own pace.

Chermaine Chua
Sales & Marketing Executive
Force 21 Academy

2020 Is A Time to Empower Ourselves

2020 Is A Time to Empower Ourselves

As we approach 2020, we often wonder what we did, what we accomplished and what we have learnt for the year 2019. Many of us went through the year thinking we could have done better – achieve more, earn more or learn more. Well, it is never too late to start. 2020 could be your year to start.

As the world advances, new researches and discoveries will surface. As we age, we should continue to learn and upgrade ourselves with these new knowledge, in order to keep up with times or even be ahead of times and empower ourselves.

By staying on trend, we can apply relevant knowledge to our work – not only to impress your clients or students but also increase your knowledge on the topic.

We have run multiple successful workshops for professional athletes, sports coaches, fitness instructors, uniform group personnel and financial advisors. Most of their passion is coaching the sport they love. They find joy in imparting the knowledge they know to their students and gain fulfilment when their students manage to achieve what they set out to do.

Currently, we are running several courses/workshops –

  1. Introduction to Tactical Strength and Conditioning
  2. Sports Injury Prevention and Management
  3. Introduction to Movement Literacy for Elderly
  4. What has Fundamental Movement Skills (FMS) got to do with my sport?
  5. Develop Team Leaders through Capability Development and Coaching

And we are adding more workshops in 2020 –

  1. Trigger Point Therapy
  2. Movement Literacy for Preschoolers
  3. And many many more

If you are interested to gain more knowledge in 2020, do feel free to contact us at to find out more of our courses/workshops.
Otherwise, follow us at @fitsa_sg and

Chermaine Chua
Sales & Marketing Executive
Force 21 Academy