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Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.

Meditation is practiced in numerous religious traditions. The earliest records of meditation (dhyana) are found in the Upanishads, and meditation plays a salient role in the contemplative repertoire of Hinduism, Jainism and Buddhism.Since the 19th century, Asian meditative techniques have spread to other cultures where they have also found application in non-spiritual contexts, such as business and health.

Meditation may significantly reduce stress, anxiety, depression, and pain, and enhance peace, perception, self-concept, and well-being. Research is ongoing to better understand the effects of meditation on health (psychological, neurological, and cardiovascular) and other areas.

1. Reduces stress

Stress reduction is one of the most common reasons people try meditation. One review concluded that meditation lives up to its reputation for stress reduction. Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammatory chemicals called cytokines. These effects can disrupt sleep, promote depression and anxiety, increase blood pressure, and contribute to fatigue and cloudy thinking. In an 8-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress.

2. Controls anxiety

Meditation can reduce stress levels, which translates to less anxiety. A meta-analysis including nearly 1,300 adults found that meditation may decrease anxiety. Notably, this effect was strongest in those with the highest levels of anxiety (6Trusted Source). Also, one study found that 8 weeks of mindfulness meditation helped reduce anxiety symptoms in people with generalized anxiety disorder, along with increasing positive self-statements and improving stress reactivity and coping.

3. Promotes emotional health

Some forms of meditation can lead to improved self-image and a more positive outlook on life. For example, one review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression (12Trusted Source). Similarly, a review of 18 studies showed that people receiving meditation therapies experienced reduced symptoms of depression, compared with those in a control group (13Trusted Source).

4. Enhances self-awareness

Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self. For example, self-inquiry meditation explicitly aims to help you develop a greater understanding of yourself and how you relate to those around you. Other forms teach you to recognize thoughts that may be harmful or self-defeating. The idea is that as you gain greater awareness of your thought habits, you can steer them toward more constructive patterns.

5. Lengthens attention span

Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention.

For example, one study found that people who listened to a meditation tape experienced improved attention and accuracy while completing a task, compared with those in a control group.

A similar study showed that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience.

6. May reduce age-related memory loss

Improvements in attention and clarity of thinking may help keep your mind young. Kirtan Kriya is a method of meditation that combines a mantra or chant with repetitive motion of the fingers to focus your thoughts. Studies in people with age-related memory loss have shown it improves performance on neuropsychological tests . Furthermore, a review found preliminary evidence that multiple meditation styles can increase attention, memory, and mental quickness in older volunteers.

Good nutrition is a critical part of health and development. According to the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.

Nutrition tips for diet

What is physical health?

Physical health can be defined as the normal functioning of the body. Representing one dimension of total well-being, it’s about how your body grows, feels and moves, how you care for it, and what you put into it.

Pillars of Physical Health

Maintaining good physical health decreases your risk of developing conditions such as heart disease, stroke and some cancers. Being physically healthy also helps you to manage life’s challenges by protecting you against fatigue, injury and illness.

Physical health is closely linked to mental health and an integral part of leading a healthy lifestyle and enjoying life. This is often taken for granted and it isn’t until we are sick, ill or injured that we put the time and energy in to looking after our physical health.  It is important to regularly monitor your overall physical health and getting a check-up if you (or someone you know) are concerned.

The four pillars of health are Sleep (and recovery), Nutrition, Physical Activity and Connection.  The NZDF Health Hub provides everything you need to know about strengthening each of these pillars.

Sleep (and recovery)

Sleep is one of the most under-rated tools to enhance health and performance. Getting adequate sleep helps to prevent excess weight gain, heart disease and increased illness and disease.

Rest and recovery after stressful activity, both mentally and physically, is also important as it enables the body to repair itself and be fit and ready for another day.

More information can be found in the Sleeping well section.

Nutrition

Adequate and appropriate nutrition helps support performance, recovery, mental clarity, and overall mood.

Like a vehicle, the body performs best with the right fuel. If you put regular gasoline in a Formula 1 car, it will struggle to compete with the rest of the field and will likely end up making an early pitstop.

Good nutrition provides the body with the nutrients and fuel it needs to perform and recover. It also reduces stress and inflammation in the body, which is associated with injury, illness and mental health issues.

For detailed advice, see the Nutrition and supplements section. And check out this video explaining the surprisingly dramatic role of nutrition in mental health.

Physical Activity

The body is designed to move. Lack of exercise decreases range of motion within the body’s joints causing pain and dysfunction. It also contributes to a decline in physical, mental and physiological health. Sedentary behaviours can lead to a variety of health consequences including weight gain, type two diabetes, cardiovascular disease and mood disorders.

On the flip side, too much exercise and stress can have an adverse effect, making the body susceptible to burnout and a compromised immune system. The body functions best with moderate amounts of work, stress and activity, coupled with rest to allow the body to repair and build stronger.

Connection

Nowhere is the relationship between mental and physical health more evident than in the area of chronic conditions. The associations between mental and physical health are:

1. Poor mental health is a risk factor for chronic physical conditions.
2. People with serious mental health conditions are at high risk of experiencing chronic physical conditions.
3. People with chronic physical conditions are at risk of developing poor mental health.

What is mental health?

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.¹ Mental health is important at every stage of life, from childhood and adolescence through adulthood.

Why is mental health important for overall health?

Mental and physical health are equally important components of overall health.  For example, depression increases the risk for many types of physical health problems, particularly long-lasting conditions like diabetes, heart disease, and stroke. Similarly, the presence of chronic conditions can increase the risk for mental illness.

How does my mental health affect my physical health?

Research shows that people with a mental health problem are more likely to have a preventable physical health condition such as heart disease.

This can be for a variety of reasons, including:

• genetics – the genes that make it more likely that you will develop a mental health problem may also play a part in physical health problems
• low motivation – some mental health problems or medications can affect your energy or motivation to take care of yourself
• difficulty with concentration and planning – you may find it hard to arrange or attend medical appointments if your mental health problem affects your concentration
• lack of support to change unhealthy behaviour – healthcare professionals may assume you’re not capable of making changes, so won’t offer any support to cut down on drinking or give up smoking, for example
• being less likely to receive medical help – healthcare professionals may assume your physical symptoms are part of your mental illness and not investigate them further. People with a mental illness are less likely to receive routine checks (like blood pressure, weight and cholesterol) that might detect symptoms of physical health conditions earlier.

As well as this, mental health problems can come with physical symptoms. Our bodies and minds are not separate, so it’s not surprising that mental ill health can affect your body. Depression can come with headaches, fatigue and digestive problems, and anxiety can create an upset stomach, for example. Other symptoms can include insomnia, restlessness and difficulty concentrating.

What can I do to help myself?

Having a mental health problem doesn’t mean it’s inevitable that you will develop a physical health problem. There are things you can do to give yourself the best chance of staying physically well.

Exercise

Physical activity is a great way to keep you physically healthy as well as improving your mental wellbeing. Research shows that doing exercise releases feel-good chemicals called endorphins in the brain. Even a short burst of 10 minutes brisk walking can improve your mental alertness, energy and mood.

Whether you’re tending your garden or running a marathon, exercise can significantly improve your quality of life. Finding an activity you enjoy can make you feel less stressed, more focused, and give you a sense of purpose. For more tips on ways to get started, read our guide on how to look after your mental health using exercise.

Eat well

Eating well can improve your wellbeing and your mood. A balanced diet is one that includes healthy amounts of proteins, essential fats, complex carbohydrates, vitamins, minerals and water. The food we eat can influence the development, management and prevention of numerous mental health conditions including depression and dementia.

Stop smoking

Smoking has a negative impact on both mental and physical health. Many people with mental health problems believe that smoking relieves their symptoms, but these effects are only short-term. It’s never too late to quit, and there is now a lot of support available to help you give up.

When first going to the gym, whether you are a complete beginner or it has just been a few years, it can be an intimidating and overwhelming task. To help ease your mind, we have compiled the best workouts for beginners, and we will also cover some essential exercises!

Often, when we are starting something new, be it exercise or any other type of hobby, home repair project, or otherwise, we turn to our friends for tips and advice. While this can definitely be a great way to learn the ropes, our loved ones sometimes have no idea how much of a novice we really are and ultimately end up suggesting things that are beyond our means.

The good news is that there are plenty of well-designed beginner workouts that safely introduce or reintroduce your body to exercise. The best workouts for beginners also help you learn the basic foundation movement patterns and exercises that you will eventually build upon with more advanced progressions and modifications as you get more fit and strong.

Even when you are just starting out, it’s important that your fitness routine includes beginner workouts that address one or more of the five major areas of health-related fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Below, we share a few examples of the best workouts for beginners to help you improve your aerobic endurance, build muscle, and lose fat.

Best Cardio Workouts for Beginners

“Cardio” generally refers to exercises that improve your aerobic endurance. Depending on your current level of fitness, a challenging cardio workout for a beginner may be as seemingly easy as a brisk walk. Any form of cardio — whether running, cycling, rowing, swimming, or using an exercise machine like an elliptical — will elevate your heart rate and cause you to breathe harder in an effort to get more oxygen into your body and circulate to your working muscles.

Cardio exercises improve your endurance and can improve your body composition by burning calories and increasing your metabolic rate while simultaneously building muscle mass in the muscles targeted by the mode of exercise you’ve chosen.

Sample Cardio Exercises for Beginners

• Walking
• Incline walking
• Hiking
• Stair climbing
• Elliptical trainers
• Cycling outside or on an exercise bike
• Spinning
• Jogging
• Rowing
• Swimming
• Water running
• Jumping rope
• Jumping jacks
• Cross-country skiing
• Mountain climbers
• Marching in place

Begin with a light to moderate intensity, around a five on an effort scale of one to ten, with ten being an all-out effort. If you’re choosing an exercise like jogging, it’s best to adopt the run/walk method. For example, walk for a few minutes and then try jogging for 30 to 60 seconds. Then walk another one to two minutes before another 30 to 60-second jog. Aim for a total of 10 to 20 minutes, depending on your current fitness level.

Regardless of the exercise modality you choose, beginner cardio workouts should be capped at 20 minutes or so initially. Gradually increase the duration of the workout along with intensity as appropriate.

Best Strengthening Workouts for Beginners

There are many ways to build muscular strength and endurance. You can use resistance training machines, dumbbells, barbells, weight plates, resistance bands, kettlebells, medicine balls, sandbags, or even your own body weight. Even if you don’t have access to a gym or simply prefer to work out at home or outside, there are plenty of excellent beginner strength training workouts you can do that will make you stronger, increase your muscle mass and definition, and reduce body fat.

Beginner strength training workouts that use lighter weights and a higher number of reps will increase your muscular endurance — the ability to persist during exercise without fatiguing — while workouts that use heavier weights and fewer reps increase the strength and size of your muscles.

Sample Beginner Total-Body Bodyweight Workout

Complete two rounds of the following exercises:

• 25 jumping jacks
• 15 bodyweight squats
• 20-30 second plank
• Walking lunges — 10 per side
• 10 push-ups (on knees if you need to)
• 30 seconds running in place with high knees
• 15 glute bridges
• 30 seconds Russian twist
• 10 lateral lunges per side
• 15 superman back extensions
• 15 bent-knee triceps dips off the edge of a bench or chair (straighten your legs if they are too easy)

Sample Beginner Total Body Strengthening Workout

For each exercise, use a weight you lift with proper form for the full range of motion for the number of reps given. The weight should feel challenging, especially for the last 4 to 5 reps of each set. Complete two rounds of the following:

• 30 seconds mountain climbers
• 12 squats with dumbbells at shoulder height
• 10 reps per side of step-ups with overhead press
• 12 reps of chest press with dumbbells
• 12 deadlifts with a barbell or dumbbells
• 20 stability ball crunches
• 12 reps of biceps curls
• 12 reps per side of bent-over single-arm rows
• 12 dumbbell tricep extensions per side
• 30-second planks
• 12 reps of bent-over reverse fly with dumbbells

Sample Beginner Resistance Machine Workout

Follow the instructions on each resistance machine in the circuit to adjust it according to your body size. Use a weight you can use with proper form and a full range of motion for 10 to 12 reps, but that feels challenging toward the end of each set. Complete two rounds of 10 to 12 reps of the following:

• Leg press machine
• Chest press
• Leg curls (for hamstrings)
• Lat pull-downs
• Assisted pull-ups
• Chest fly machine
• Shoulder press machine
• Cable machine triceps extensions
• Cable machine pallof press
• Resisted crunches

Tips for Beginning a Workout Plan

The following are a few helpful tips for making your workouts successful as you start out:

• Warm up before each workout with a few minutes of easy cardio.
• Stretch before and after your workout to improve your flexibility and prevent soreness.
• Ease into things by starting out with alternating rest days and exercise days (three workouts per week). Gradually progress to four to five workouts per week.
• Listen to your body, and if you feel pain or excessive fatigue with any given exercise, stop immediately. Moreover, if you’re really sore after a workout, take an extra rest day, even if you planned to work out the following day.
• Vary the exercises you do.
• Drink plenty of water before, during, and after your workouts.
• Remember, proper form is paramount. Always err on the side of using lighter weights and doing fewer reps to ensure you’re able to execute the move correctly.

Health and wellness are terms that are often interchanged, but their origins and meanings are different . As established by the World Health Organization (WHO) in the 1940s, health is referred to as, “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity .” Although this definition has been criticized for being overly inclusive and unattainable, especially as it relates to the word “complete,” very importantly, it broadens the medical definition of health beyond the simple absence of disease. According to the WHO, the primary determinants of health include the social, economic, and physical environments, and the person’s individual characteristics and behaviors . The maintenance and improvement of health, accordingly, depends not only on external or environmental factors (including the systems of care), but also on the efforts and intelligent lifestyle choices of the person . In fact, it depends on wellness.