Movement Influences Mood

“The body should be treated with rigor, so it does not rebel against the mind.” — Seneca

Seneca, a prominent Roman philosopher from the 1st century AD, has contributed significantly to Stoic philosophy through his extensive writings. He covered a variety of topics, including ethics, justice, and the importance of physical exercise.

While we are all aware of the physical benefits of regular exercise, we often overlook its positive effects on our mental state. Seneca’s assertion about the discipline of physical training resonated deeply with me. I've experienced firsthand how movement alleviates stress and uplifts my mood.

Modern research supports this notion. A 2017 study highlighted the mental health benefits of physical activity, emphasizing that even a single bout of exercise can enhance mood and cognitive function. The findings suggest that the positive effects can persist for up to a day after the workout.

It seems straightforward, right? However, maintaining a consistent exercise routine is often more challenging than it appears.

My takeaway: If you’re feeling off, start with some physical activity.

Focus on What You Can Control

“You have power over your mind, not outside events. Realize this, and you will find strength.” — Marcus Aurelius

As the Roman Emperor in the second century AD, Marcus Aurelius documented his thoughts in a personal journal, reflecting on his struggles and the principles necessary for overcoming them. His life was marked by immense personal loss and widespread challenges, yet his reflections have become a cornerstone of Stoic philosophy, preserved in his famous work Meditations.

Why do so many find value in the insights of a ruler from two millennia ago? Because his words continue to resonate today: “The happiness of your life depends upon the quality of your thoughts.”

A 2018 study on meditation corroborates Aurelius's insights, showing that a minimum of eight weeks of daily meditation significantly improves mood and cognitive functions.

This highlights that how we perceive both controllable and uncontrollable events can shape our success and happiness. As author Ryan Holiday aptly stated during a speech to an NFL team, “Everyone in this room controls one thing: you control how you play.”

This principle extends to everyone, regardless of their life circumstances. You can't dictate external factors, but you can control your reactions. Embrace pride in how you tackle both minor and major tasks.

My takeaway: Regular meditation enhances your mood and sharpens your focus on what is within your control. Let go of the rest.

Small Wins Matter

“Well-being is realized by small steps, but is truly no small thing.” — Zeno

Zeno of Citium, the founder of the Stoic School of Philosophy around 300 BC, emphasized living a life of virtue, laying the groundwork for Stoicism.

Progress toward meaningful goals is inherently gradual, yet many abandon their aspirations when they don't see immediate results. Zeno's quote encapsulates this common struggle: achieving well-being and meaningful goals takes time.

A 2018 study from the UK found that when given options, people tend to choose the quickest and easiest path. It generally takes about 66 days to form a new habit, highlighting the importance of perseverance in cultivating healthy practices.

In The Power of Habit, author Charles Duhigg discusses how small victories can lead to significant changes. He asserts that small achievements can generate a momentum that makes larger goals seem attainable.

My takeaway: Start with small, positive habits and gradually build on them. Progress takes time, and that’s perfectly fine.

Final Thoughts

My insights may appear simplistic, but that’s intentional.

• Move when you feel off.
• Take moments to reflect through meditation.
• Embrace small, positive habits; they accumulate.

Prioritizing mental health enhances our overall well-being. These straightforward practices can make a difference in your life.

As Ron Jeffries reminds us, “Simple, not easy. There is a difference.”

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References:

Marcus, Aurelius. Meditations. United Kingdom, Wordsworth, 1997.

Holiday, Ryan, and Hanselman, Stephen. Lives of the Stoics: The Art of Living from Zeno to Marcus Aurelius. United Kingdom, Profile, 2020.

Seneca. Letters from a Stoic: All Three Volumes. N.p., Lulu.com, 2017.

Studies:

Basso, J.C., Suzuki, W.A. "The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review." Brain Plasticity 2 (2016/2017), 127–152.

Julia C. Basso, et al. "Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators." Behavioural Brain Research, Volume 356, 2019, Pages 208–220.

Arlinghaus KR, Johnston CA. "The Importance of Creating Habits and Routine." Am J Lifestyle Med. 2018 Dec 29;13(2):142–144.