What Is Mental Fitness, and Why Is It Important?

And a few tips to help you improve your mental fitness.

Mental fitness is more than a reaction test or a memory game, and it’s not a state of well-being. Instead, mental fitness is all about achieving emotional balance, increasing awareness, making clear decisions, and setting healthy boundaries. 

And while we can talk about what mental fitness is all day, the definition often means somewhat different things to others. For example, one person may see mental fitness as their ability to push themselves mentally during a race, while another person may define mental fitness as thinking clearly and being in a good place mentally and emotionally.

But regardless of what it means to you or me, exactly why is mental fitness important? What happens if you neglect it, and how do you exercise and maintain it? We’ll address all these questions and more below.

What is mental fitness?

While physical fitness is often represented by defined muscles, personal bests, and an impressively low heart rate, mental fitness is a lot more difficult to define. Besides, you can’t touch or feel mental fitness.

If you can’t deadlift with your brain, then how are you supposed to improve your mental fitness? And is it even possible?  

Yes, it is possible to train your mental fitness, and there are various methods to do it. A good place to start would be by adding mindfulness and meditation into your daily routine. You should also follow a regular exercise schedule and stick to a healthy diet. It’s important to stick to these healthy habits long-term to see real benefits. It’s not a do-it-once approach — you must stick with it.

For more tips on improving mental fitness, check out our mental fitness guide for beginners.

Why is mental fitness important?

Being in a state of positive mental fitness enables us to respond to the many challenges life throws at us. Our state of mind and emotions directly impact the decisions we make, how we respond to certain situations, and how we think and feel daily.

Poor mental fitness may negatively impact your relationships (spouse, friends, or family), your emotional and mental health, and even your self-esteem. As an athlete, you may put less effort into training, perhaps lose interest in your sport, and no longer perform at your best.

By now, you likely understand just how important mental fitness is. And if you neglect your mental fitness, you may begin to experience negative consequences in other areas of your life. So, take control of your mental fitness and better control and manage how you think, feel, and act.

What is the difference between physical and mental fitness?

The difference between physical and mental fitness is an easy one.

Physical fitness is the body’s ability to function as expected, whereas mental fitness is focused on the mind — how we think, feel, and experience certain scenarios. 

Both mental and physical fitness can be trained — you can build bulging quads and other defined muscles, but you can also exercise and stimulate the mind to improve your well-being and how you respond to stressful situations. 

For example, American psychologist Roy Baumeister and colleagues compared self-control to that of a muscle — it can be strengthened and fatigued. The theory is known as “ego depletion” and surrounds the idea that we all possess a limited mental reserve of energy — once it runs out, we’re more likely to lose self-control. 

This is further supported by the theory that willpower can be trained, helping us deal with a variety of stressful situations we not only encounter daily, but in sports — think long-distance running, challenging training sessions, and gruelling triathlon distances.

Anyways, it’s important to achieve a balance of both physical and mental fitness. However, achieving excellent mental fitness may result in the motivation to improve your physical fitness, whether that means losing weight or overcoming an injury.

How do you exercise your mental fitness?

We’ve previously touched on a few methods to exercise your mental fitness already. But there are numerous methods at your disposal, such as:

  • Practice mindfulness: reduce distractions and practice being present and in the moment.
  • Exercise regularly: aim to exercise for at least 150-minutes a week.
  • Push yourself out of your comfort zone: seek new opportunities and challenge yourself regularly.

Exercising your mental fitness is not as simple as completing one task daily. Instead, your mental fitness is linked to multiple factors. Therefore, it’s recommended to engage in these tasks regularly to provide yourself with the best opportunity to increase and maintain your mental fitness.

The Rewire Fitness app has an entire library full of mindfulness and recovery sessions designed to increase mental fitness, reduce stress, and allow you to re-focus on what’s important to you.

Start training your mental fitness today

The concept of mental fitness is fairly new. And while the increased awareness surrounding mental health is more than welcomed, more people need to know what mental fitness is and how it works.

To get started, we suggest using the Rewire daily readiness assessment. The short 90-second assessment measures how prepared you are to tackle the day. It’s easy to do, and when used with the Rewire app, it provides you with the tools to better manage your mental fitness.


FAQs

Why is mental fitness important? 

Mental fitness is important for many reasons. For example, it allows you to respond to situations better, enables you to think clearer, and may positively influence work or training performance.

What is the difference between mental health and mental fitness?

Mental fitness is about thinking, feeling, and performing your best in all areas of life. Mental health is greater concerned with maintaining and managing a positive and healthy state of mind and well-being.

What is more important, physical or mental fitness? 

Both physical and mental fitness are equally important. If you work on both, you’re likely to see the maximum benefits in all areas of your life.

Why is it important to have a healthy mind?

Having a healthy mind directly impacts how you think, feel, and act. Set yourself up for success by prioritising your mental health and mental fitness.


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New Mindset Recovery Collections for Passive, Guided, and Sleep Sessions

We’re pleased to announce the release of 3 new Mindset Recovery Collections

In collaboration with Rewire athletes and coaches we’ve created these new Elite member mindset recovery collections to provide more tools for managing stress and improving recovery and performance.

This is what the collections look like in the Rewire app:

SLEEP BETTER

Image from the “Sleep Aid” session

The “Sleep Better” collection has been designed to help you improve and optimize your sleep. The collection includes both active and passive sessions to be used prior to sleep, during sleep or to help overcome a poor night’s sleep.

Athlete’s sometimes suffer from a poor sleep due to a number of factors including being constantly challenged with managing a stressful lifestyle between training, work and their personal life. Then there are times when you simply can’t fall asleep or get up after restless night’s sleep and still have to perform, what then?

“I’ve experienced a severe lack of sleep first hand while attempting to summit a 16,000 FT peak in Washington state called Mt. Rainier. After three days of climbing I only had a sum total of 6.5hrs of sleep but then had to get up at midnight for our summit attempt. Since I wasn’t able to sleep what I did instead was play back-to-back 2 Hz Delta Wave Binaural Beat sessions to help support cognitive recovery and restfulness while I lay awake with my eyes closed waiting for the climb. It was a tremendous help that night. Read more about my story here.”

Sun Sachs, CEO & Co-Founder, Rewire Fitness

The Sleep Better sessions include:

  • Wind Down Routine: This guided session takes you through some best practices for maintaining a good sleep hygiene along with guiding you through a 4-7-8 breathing session to help you wind down and prepare for a good night sleep. This session should be used approximately 15-20 minutes prior to sleeping.
  • Sleep Primer: This active session is designed to optimize your mind and body for sleep using 2Hz binaural beats and 4-7-8 breathing.
  • Sleep Aid: If you’re having a hard time falling asleep then this guided session is a great choice to help you relax your body and mind for a good night sleep. The session is designed to be used while in bed to help you fall alseep.
  • Sleep Aid Extended: This session repeats the same exercises as Sleep Aid but with an extended Binaural Beats section to help you drift off to sleep.
  • Sleep Pure Beats: This passive session is designed to be used with earbuds or headphones to help you fall asleep using 2Hz Binaural Beats.
  • Use After a Bad Night’s Sleep: What do you do when you have a poor night’s sleep but still have to perform that day? Use this pure binaural beats session to help make the best of your day. The session can be used while laying down or as you go about your day to help recover your mind and body. (Note this is what I used during my climb).

GUIDED (PASSIVE)

Image from the Increasing Motivation Session

This guided collection has been designed to be used in passive mode without looking at the screen. It contains guided sessions to improve performance, recovery and stress relief.

What if you are simply too tired, don’t have time or are unable to look at your phone’s screen in order to do a mindset recovery session?

“At a recent cycling stage race, I had to compete in 3 back-to-back races in a single day across several disciplines. In between races I only had approx 30 minutes to eat, rest, fix my bike, warm-up and get to the start line. I used these guided sessions to help me ramp down, slow my breathing and get into a restful, recovery state then to ramp back up recharging my mind and body for the next challenge. ”

Sun Sachs, CEO & Co-Founder, Rewire Fitness

The Guided Passive sessions include:

  • Positive Thinking (1 Min): This short guided session can be used during training, competition and other times you need to boost your motivation and self-confidence when you have very limited time.
  • Managing Frustration (1 Min): When frustration is getting the better of you or things are not going your way, this short guided session can help you get your frustration in check and hit the reset button for the next challenge.
  • Increasing Motiviation (1 Min): Need a big boost of motivation to get you over a difficult challenging? This short guided session can be used to increase motivation and promote a confident, positive mindset.
  • Stress & Anxiety Relief (2 Min): When stress or anxiety is feeling overwhelming but you just don’t have the time for a full length mindset session then this short guided session is a quick solution to help you with a calm mind.
  • Physical Priming (2 Min): This short guided session can be used during training, competition and other times when you want to prime your body for performance. (this is what I used to ramp back up after resting between races)
  • Prepare for Competition (4 Min): This comprehensive guided performance session will prepare your mind and body for peak performance. Follow the visualization cues and prompts with your eyes closed.

PURE BEATS (PASSIVE)

This collection has been designed to be used in passive mode without looking at the screen. It contains Binaural Beats at different frequencies for rest, recovery and focus. (Note that these sessions must be used with headphones to work properly).

As you go about your day what can you do to get into the zone, maximize recovery and promote productivity? These 19 individual sessions provide a range of solutions lasting from 2 min to 120 min and can be done while working, training or resting.

“Often throughout the day, when I want to focus on a project or improve passive recovery my go-to solutions are these pure beat sessions.”

Sun Sachs, CEO & Co-Founder, Rewire Fitness

Reference Guide for Pure Beats Passive Sessions*

  • 2.0 Hz – Delta wave for deep sleep
  • 4.0 Hz – Theta wave for meditation/sleep
  • 13 Hz – Beta wave for focus and concentration            

* If you want to nerd out on the science behind Binaural Beats read this full guide here.

The Pure Beats Passive sessions include:

  • Rest sessions: These passive recovery sessions include 2.0 Hz Delta Wave Binaural Beats designed for deep relaxation and recovery. These recovery sessions can be repeated as often as needed whenever you are feeling drained or short on sleep. The session lengths range from 2 Minutes to 120 minutes.
  • Balance sessions: These passive recovery sessions include 4.0 Hz Theta Wave Binaural Beats designed for achieving a calm meditative state. These recovery sessions can be repeated as often as needed whenever you need help getting into a calm mindset. The session lengths range from 2 Minutes to 120 minutes.
  • Focus sessions: These passive focus sessions includes 13.0 Hz Beta Wave Binaural Beats designed for achieving a focused mental state. These sessions can be repeated as often as needed whenever you need help getting into a focused mindset for competition, training or work. The session lengths range from 2 Minutes to 120 minutes.
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Breathing Exercises for Stress Relief: How to Do 5-10 Breathing

Here’s how a simple belly breathing exercise can help reduce stress.

Do you currently feel stressed or overwhelmed? Maybe you feel an intense pressure at work, or maybe you’ve just had a newborn, you’re not getting enough sleep, and you’re feeling more stressed than ever?

Whatever it is, just know that it’s completely normal to feel stressed from time to time.

Stress is the body’s response to pressure. When we feel threatened, our bodies produce the fight-or-flight response. And while this helps us respond quickly to life-threatening situations, experiencing too much fight or flight in our daily lives can have various detrimental side effects.

But as already mentioned, some level of stress is normal. Besides, it shows you care about your work, family, or other commitments.

So, how do you better control and manage stress? This blog post will explain a type of diaphragmatic breathing and other tips to help you reduce stress and focus on what matters most.

How common is stress?

The Mental Health Foundation reported a staggering 74% of people felt so stressed they were unable to cope and felt overwhelmed. The study consisted of an online poll of 4,619 respondents in the UK.

The reasons for feeling stressed varied. But common causes included:

  • A health condition or health concern
  • Financial stress
  • Appearance and body image stressors 
  • Housing worries
  • Pressure to succeed 

These are just a few of the many stressors found in today’s society. But there are plenty of other reasons to feel stressed.

Maybe you feel undertrained for your first marathon, you feel stressed about riding your road bike on the road for the first time, or perhaps the demands of working long hours into the evening are finally affecting your mental and emotional capacity. 

What are the side effects of stress?

While stress can be useful in small doses, and in the right situations, most of the time, we’d prefer not to be stressed…

You may even find yourself stressing about being stressed – if this sounds like you, then you may benefit from guided breathing exercises for stress relief.

But what are the side effects of stress? According to Mind, If you commonly experience stress, you may feel:

  • Irritable or angry
  • Overwhelmed
  • Anxious, nervous, or afraid
  • Depressed
  • Neglected or lonely
  • Unable to enjoy yourself 
  • Like your mind is racing 

These are just a few of the many side effects. There are also more short-term side effects that you may encounter, such as difficulty breathing, panic attacks, problems sleeping, stomach issues, intense sweating, and more.

Tackling your source of stress is crucial. Maybe that means taking on fewer projects at work, asking for a helping hand, or adding a rest day to your training to unwind and decompress.

You can also try breathing exercises for stress – there are a ton of sessions you can try on the Rewire app.

If you feel stressed and you’re experiencing a mix of side effects that are negatively impacting your day-to-day life, then you might benefit from a visit to a healthcare professional.

Breathing exercises for stress

Breathing exercises, specifically slow breathing exercises, promote comfort and relaxation and reduce symptoms of anxiety, confusion, anger, and even depression, as stated in a 2018 study

Adding breathing exercises to your daily routine can help combat stress.

You don’t need to perform these at the same time every day, either. You can do breathing exercises for stress when you need them most.

Alternatively, you can also try guided meditation and breathing exercises, usually done first thing in the morning or right before bed.

The 5-10 breathing exercise 

5-10 breathing is a form of diaphragmatic breathing, also called belly breathing – this is where you inhale through your nose and exhale out through your mouth.

This breathing exercise for stress relief sends signals to your brain and nervous system to help reduce stress and other emotional responses (anxiety, fear, etc.) . In particular, it’s the long exhale that activates the parasympathetic nervous system (and deactivates the sympathetic nervous system) to calm the body down. It may take a little while to get used to, but with a little practice and the helping hand of our guided session, you’ll be on your way to a less stressful day. 

So, how do you do it?

Inhale through your nose to the count of five and exhale through your mouth to the count of ten. That’s one breath.

Repeat as needed – typically, you want to perform this exercise for at least 2 minutes to feel the full effect.

Benefits of diaphragmatic breathing include improved cognitive performance and reduced stress. It may also lower your blood pressure and heart rate.

It’s a relatively easy breathing exercise to learn and can be done anywhere, making it a great tool for stress relief when you need it most. 

The Rewire mindfulness and recovery protocol for stress relief 

The Rewire app contains a mix of mindfulness and recovery protocols that use breathing exercises and binaural beats to help facilitate certain emotional responses, whether that’s stress relief, improved focus, or relaxation.

We have a few stress relief sessions on the Rewire app, but the guided stress relief session is our most popular session for stress reduction – more on this below. 

Mindset Recovery – Stress Relief

The Rewire stress relief guided recovery session uses the 5-10 breathing technique and 2 Hz binaural beats to help alleviate stress and achieve a calm state of mind. On average, Rewire users report a 70% decrease in stress after a 2-minute session.

It takes less than 4 minutes to do, can be done anywhere, and will leave you feeling less stressed.

If you have Rewire downloaded on your mobile device, tap here to try ‘stress relief’. 

Reduce stress with Rewire Fitness

Rewire can help you combat stress to improve your day-to-day life.
Start using the Rewire Fitness app for free to help reduce stress when you need it most. Take control of your emotional response and improve your day-to-day well-being and stress levels, increasing presence and allowing you to focus on what matters most.


References:

Gerritsen, R.J. and Band, G.P., 2018. Breath of life: the respiratory vagal stimulation model of contemplative activity. Frontiers in human neuroscience, p.397.

Ma, X., Yue, Z.Q., Gong, Z.Q., Zhang, H., Duan, N.Y., Shi, Y.T., Wei, G.X. and Li, Y.F., 2017. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, p.874.

Mental Health Foundation. n.d. Stress: statistics. [online] Available at: <https://www.mentalhealth.org.uk/explore-mental-health/mental-health-statistics/stress-statistics> [Accessed 1 October 2022].

Mind. 2022. Signs and symptoms of stress. [online] Available at: <https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/signs-and-symptoms-of-stress/> [Accessed 1 October 2022].

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B. and Gemignani, A., 2018. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, p.353.


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4-7-8 Breathing and 2Hz Binaural Beats for Sleep

Rewire can help optimise your sleep with a mix of breathing exercises and binaural beats – here’s how.

Picture this: you head to bed at a good hour, you turn off the lights, and you’re ready to enter your dreams with open arms. But it doesn’t happen; you continue to lie there until you eventually fall asleep, exhausted, only to wake up feeling more tired than when you want to go to bed.

Approximately 1 in 5 people in the UK are not getting enough sleep, and a further 31% say they have insomnia. That’s a lot of people who struggle with sleep – especially when we need 7 to 9 hours of sleep each night, as stated by the Sleep Foundation, and that’s not counting the time in bed before falling asleep. 

Even if you don’t have issues falling asleep, getting even better sleep is vital – it allows you to wake up feeling rested; it’s when your muscles and body recover after a workout, and after a good night’s sleep, you’re more prepared to tackle the day. That could mean crushing an important meeting at work, or smashing a set of intervals.

So, today, we’re talking about sleep and how to optimise it.

This blog post will highlight two proven methods for better sleep – the 4-7-8 breathing exercise and binaural beats. We’ll also discuss how to add these to your sleep routine with the Rewire app for better overall sleep. 

What is 4-7-8 breathing?

If you’ve tried meditation before, then you’ve likely done 4-7-8 breathing exercises

4-7-8 breathing, also called “the relaxing breath,” alleviates stress and anxiety, decreases fatigue, improves stress management, and, the big one: helps you fall asleep. 

But how does it work? You exhale through your mouth to begin, then close your mouth and inhale through your nose, counting to 4. Hold your breath to the count of 7, then exhale through your mouth to the count of 8. That’s one breath. 

The 4-7-8 breathing technique activates the parasympathetic nervous system – this is responsible for rest and relaxation. When the parasympathetic nervous system is switched on, the sympathetic nervous system (fight vs. flight response) is suppressed. This allows you to better control your body’s response to stress, ultimately helping you fall asleep quicker.

What are binaural beats?

What goes in one ear, doesn’t go in the other. That’s right – we’re talking about binaural beats.

A binaural beat is when two different frequencies are played in each ear to create a perceived third tone, known as the “binaural beat.” Although considered an auditory illusion, the third beat is of a new frequency, and its frequency is the difference between the two beats, for example, if you listen to two beats, one at 200 Hz and one at 204 Hz, the third tone, the binaural beat, will be 4 Hz. Your brain activity starts to mimic that tone through a process of brain entrainment which can facilitate a change in mood, emotion and action. Headphones must be worn to hear a certain frequency (Hz) – listening without headphones will produce a single frequency, and it will not be binaural. 

So, the big question: why should you listen to binaural beats, and what effect does it have on sleep?

Binaural beats have been shown to reduce anxiety, encourage relaxation, induce a meditative-like state, and improve deep sleep. In fact, they’re so effective that binaural beats were found to significantly reduce anxiety in pre-operative patients, as stated in a 2005 study.

It’s important to note the different frequencies of binaural beats. For example, lower frequencies are greater associated with sleep, while high frequencies (13 Hz and higher) are linked to increased concentration, focus, and alertness. 

You can use the right binaural beat (Hz) at different times to facilitate certain states of relaxation, focus, and concentration. 

For more information on binaural beats, we suggest reading out 101 guide to Binaural Beats.

2 Hz binaural beats for sleep

Typically, a frequency of 1-8 Hz is thought to improve sleep. One study investigated the effect of sleep quality on fifteen young elite soccer players. The players listened to binaural beats between 2-8 Hz during sleep. Another group of sports students performed the same protocol but with no beats. Results found an improved perceived sleep quality in the soccer players.

In particular, 1-4 Hz is linked with deep sleep and relaxation – that’s helping you fall asleep quicker and makes sure you get the all-important deep sleep. 

The Rewire sleep recovery session (more on this below) uses 2Hz binaural beats to encourage deep sleep and relaxation.

The Rewire mindfulness and recovery protocol for sleep

The Rewire app has a mix of mindfulness and recovery sessions that use a mix of binaural beats and breathing techniques to help reduce stress and improve focus, whether that means achieving better sleep or simply reducing stress.

For example, you may choose our deep relaxation recovery session, which utilises 2 Hz beats and 5-10 breathing to calm the body and mind after a stressful day. But for the purpose of this article, let’s say you use the sleep recovery session…

Mindset Recovery – Sleep

The Rewire sleep mindset recovery session uses 2Hz binaural beats and 4-7-8 breathing to help you unwind and optimise your state for sleep.

The 2Hz frequency encourages relaxation, and the purposeful 4-7-8 breathing further alleviates stress and anxiety, decreases fatigue, and prepares your body for sleep.

Our users, on average, feel 32% more relaxed after using our sleep recovery session

We recommend implementing a recovery session such as Rewire sleep recovery to get better sleep.  

If you have Rewire downloaded on your mobile device, tap here to try ‘Sleep’.

Get better sleep with Rewire Fitness

Rewire can help optimise sleep by being part of your wind-down routine 30 to 60 minutes before sleeping. 

Start using the Rewire Fitness app for free, and begin feeling more relaxed for a good night’s sleep, eliminating the stressors and anxiety of everyday life so you can wake up feeling rested and ready to tackle the day, whatever that means to you.


References:

Abeln, V., Kleinert, J., Strüder, H.K. and Schneider, S., 2014. Brainwave entrainment for better sleep and post-sleep state of young elite soccer players–A pilot study. European journal of sport science, 14(5), pp.393-402. 

Mental Health UK. 2022. Sleep and mental health – Mental Health UK. [online] Available at: <https://mentalhealth-uk.org/help-and-information/sleep/> [Accessed 22 September 2022].

Padmanabhan, R., Hildreth, A.J. and Laws, D., 2005. A prospective, randomised, controlled study examining binaural beat audio and pre-operative anxiety in patients undergoing general anaesthesia for day case surgery. Anaesthesia, 60(9), pp.874-877.

Pandekar, P.P. and Thangavelu, P.D., Effect of 4-7-8 Breathing Technique on Anxiety and Depression in Moderate Chronic Obstructive Pulmonary Disease Patients.

Suni, E., 2022. How Much Sleep Do We Really Need? | Sleep Foundation. [online] Sleepfoundation.org. Available at: <https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night.> [Accessed 22 September 2022].

Tindle, J. and Tadi, P., 2021. Neuroanatomy, parasympathetic nervous system. In StatPearls [Internet]. StatPearls Publishing.

Weil, A., 2017. Three breathing exercises. DrWeil. Com.


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Mental Fitness Training

Mental Fitness Training: A Basic Guide for Beginners

What is mental fitness training, and who is it for? Here’s what you need to know. 

These days, the phrase “mental fitness” is thrown around more than a basketball in the final quarter of an NBA finals game.

Despite this, very few people know what mental fitness actually means. 

Mental fitness is your state of mental well-being – your ability to make good decisions, your awareness, and how you respond to the complexities of life.

When you achieve optimal mental fitness, you may catch yourself humming a song, looking forward to your next workout, and feeling less exhausted and more calm. You’ll also be better prepared to deal with daily challenges, obstacles, and emotional situations.

But how do you achieve this state of optimal mental fitness? It’s all about exercising and taking care of the brain. Just like you schedule a weight session to boost your brain health, you should be doing the same, if not more, for your mental health. 

What is mental fitness training? 

Mental fitness training is all about keeping the brain and your emotional health in good standing.

This training can be approached in numerous ways. However, it all comes back to one key point: improving and maintaining your mental and emotional health.

You can develop new skills and strategies to improve your mental fitness, from practising mindfulness to focusing on awareness. But don’t worry, we’ll cover all of the training details below.

What are the benefits of mental fitness?

Improving your mental fitness and developing mental fitness skills is likely to help you in other areas of your life.

For example, better mental fitness may:

  • Increase presence and focus: reduce distractions, and be more productive and attentive at work and in your relationships.
  • Improve emotional well-being: gain control over your thoughts and don’t let situations out of your control affect you at an emotional level. 
  • Increase resilience: cope better mentally and emotionally following a crisis or when things get tough, whether that’s in life or sport.
  • Allow you to develop new healthy habits: build new habits, whether reading more books, meditating, or being more active.
  • Improve your sleep: reduce stress and anxiety and work towards achieving better quality sleep.

How do I train my mental fitness?

There are numerous ways to train your mental fitness. But there are a lot more moving parts compared to, say, your typical workout session.

You don’t need to perform these in one go, but scheduling the following activities into your lifestyle will improve mental fitness:

  1. Practice mindfulness, meditation, and begin challenging the mind
  2. Regular exercise
  3. Follow a healthy diet
  4. Learn new skills 
  5. Focus on awareness 

Keep reading to discover more about each mental fitness training activity.

Practice mindfulness, meditation, and begin challenging the mind

Tuning into your body and practising mindfulness is one of the best ways to improve mental fitness.

Distracting yourself from the world and being at peace is a rarity.

Meditation and mindfulness practices are becoming more popular. But many people don’t know where to begin.

Alongside relaxing the mind, you need to challenge the mind to develop mental fitness and resilience. These two components are key – making you mentally stronger overall.

With the Rewire Fitness app, we have an entire library full of mindfulness and recovery sessions, from guided stress relief sessions to binaural beats and quick 2-minute sessions to get you back on track and focused on what’s important.

Regular exercise 

The Centers for Disease Control and Prevention recommends adults get at least 150-minutes of moderate-intensity exercise each week.

These guidelines are mainly for physical health, but the mental benefits (reduced stress, anxiety, and improved well-being) are also important.

Examples of exercises may include brisk walking, running, cycling, weight lifting, rowing, or any other moderate-intensity exercise. There are loads to choose from, so you’re sure to find something that suits your lifestyle.

Follow a Healthy Diet

You don’t need to follow the strictest diet in the world, but you should adopt a healthy and sustainable relationship with food.

Eating foods high in refined sugars too often may cause harm to the brain, promoting inflammation and impairing brain function, as mentioned by Health Harvard.

Set your body and mind up for success by eating whole foods, limiting processed food and foods high in sugar and saturated fats, and drink plenty of water.

What you eat affects how you feel – treat your body like a Formula one car and less like a Fiat, and you will see an increase in mental fitness and overall well-being.

Learn new skills that challenge your mind  

We’re not asking you to play the orchestra, but learning new skills improves cognitive functioning and may improve mental fitness.

You could adopt a healthy habit of reading for thirty-minutes daily, you could play chess, solitaire, or perhaps you could even learn a new language. Find something you enjoy that stimulates the brain, and it’ll take care of your mind.

But it doesn’t end there – we also help you increase mental resilience with training exercises to help you build mental fitness, preparing you for those tasks that matter most, whether the last few miles of a marathon or the resilience needed to study for a test.

Focus on Awareness  

Take a deep breath and practice awareness daily.

Be honest with yourself – how do you feel, what’s your current emotional state, and are you ready for the day?

The Rewire Fitness daily readiness assessment is a short 90-second assessment that helps you determine how ready you are to tackle the day. 

We measure your awareness, reaction times, heart rate and sleep (if a compatible device is connected) to determine your daily readiness.

We then provide you with personalised recovery suggestions to help you increase mental fitness, clarity, and productivity. 

Want to find out more about our readiness assessment? Read our blog post on readiness tracking: how and when to use the different aspects of Rewire


FAQs 

How do I train my mental fitness?

You can train your mental fitness with structured training for your mind – think cognitive training, reaction tests, and other neuro-training methods that will test your mental resilience and will help you build mental fitness.

What type of workout is best for mental health? 

There are many ways to train the mind for better mental health. To get started, we recommend practicing mindfulness and awareness – these will pay dividends towards your overall well-being.

Which exercise is best for anxiety? 

Meditation is often considered one of the best exercises for anxiety. The Rewire Fitness app also provides tailored sessions to help you reduce stress and promote a positive mindset. Download the app and give it a try for free!

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