Too Busy, Too Tired? Rethinking Exercise for Your Mind and Body

In today's fast-paced world, especially among adolescent girls and young women, the phrase "I don’t have time to exercise" is echoed far too often. Whether it’s a jam-packed school schedule, social and family responsibilities, or parental pressure to focus solely on academics, the result is the same: physical activity takes a back seat.

In fact, a study by Arzu Daşkapan, Emine Handan Tüzün, and L. Eker (2006) revealed that the most common barriers to exercise among adolescent females include:

• “I don’t have time”

• “I’m too tired”

• “Exercise doesn’t interest me”

These barriers are understandable. However, what if we reframed exercise not as one more task on a long to-do list, but as something that actually supports academic success, energy levels, and emotional resilience?

Let’s explore the science-backed benefits of regular physical activity:

1. “I have no time because of my busy lesson schedule.”

Reframe: Physical activity enhances academic performance.

• Cognitive & Memory Boost: Exercise improves cognitive processes, memory, and overall mental clarity.

• Reduced Cognitive Failures: Over time, consistent movement reduces forgetfulness and mental lapses (Bathina & Das, 2015).

• Less Emotional Exhaustion: It alleviates study-related fatigue, which could free up more focused study time (de Vries et al., 2016).

Even short bursts of movement—like a brisk walk between study sessions—can stimulate the brain and help you study more efficiently.

2. “My parents prioritize academics over exercise.”

Reframe: Exercise supports academic and emotional development.

• Anxiety & Mood Relief: It reduces symptoms of anxiety, stress, and mood swings—common challenges among high-performing students (Dolezal et al., 2017).

• Improved Sleep: Better sleep = better focus, memory, and energy during the school day.

• Sense of Wellbeing: The ancient concept mens sana in corpore sano—a sound mind in a sound body—still holds true today.

Encouraging parents to see exercise as a tool for academic success, rather than a distraction from it, is key.

3. “I have no leisure time because of social and family responsibilities.”

Reframe: Exercise is a personal investment that benefits relationships too.

• A more emotionally regulated, well-rested, and energetic you is also a better daughter, sister, or friend.

• Analgesic & Antidepressant Effects: Movement helps reduce emotional and physical pain—boosting your ability to show up for others with patience and positivity.

Even integrating exercise into family time—like taking a walk together—can provide both connection and health benefits.

4. “I never have the energy to do exercise.”

Reframe: Movement creates energy, it doesn’t drain it.

• Less Emotional Exhaustion: Regular activity actually combats fatigue and boosts vitality.

• Improved Sleep: You’ll fall asleep faster and wake up more refreshed.

• Anxiety & Mood Relief: A more positive mood naturally enhances energy levels.

Starting small—like stretching in your room or dancing to a favorite song—can jumpstart a new habit.

Connect to our online library to find motivation and support

Yoga for the Mind: How the Practice Enhances Mental Health and Quality of Life

In recent years, yoga has moved from the fringe to the forefront of wellness, praised not just for its physical benefits but also for its profound effects on mental and emotional well-being. But what does the research say?
A powerful study by Catherine Woodyard of the University of Mississippi delves into this very question. Her work, "Exploring the Therapeutic Effects of Yoga and Its Ability to Increase Quality of Life," offers a compelling look at how yoga functions as a holistic tool for mental health support and psychological resilience.
Yoga as a Therapeutic Practice
Woodyard’s review outlines how yoga extends far beyond postures. It is a mind-body intervention that integrates:
Physical movement (asana)
Breath control (pranayama)
Meditation and mindfulness
This combination creates a unique synergy that activates the parasympathetic nervous system—our "rest and digest" mode—helping to regulate stress responses and emotional reactivity.
Key Mental Health Benefits Highlighted in the Study
Here are some of the research-backed ways yoga supports mental health:
1. Stress and Anxiety Reduction
Yoga practices, especially those incorporating breathwork and mindfulness, have been shown to significantly lower cortisol levels—the hormone associated with stress. This contributes to a sense of calm and balance even in the face of life’s pressures.
2. Mood Enhancement and Depression Relief
Regular yoga practice may increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm the brain. Higher GABA levels are associated with improved mood and decreased symptoms of depression and anxiety.
3. Improved Emotional Regulation
Through cultivating present-moment awareness and physical self-regulation, yoga can help individuals respond to emotional challenges with greater clarity and compassion, rather than reactivity.
4. Boost in Self-Awareness and Mindfulness
Yoga encourages introspection and body awareness, allowing practitioners to tune in rather than check out. This kind of mindfulness has been shown to reduce rumination and promote psychological flexibility.
5. Enhanced Quality of Life
Perhaps the most comprehensive finding of the study is this: consistent yoga practice supports a higher overall quality of life, not only through improved mental health but also via better sleep, increased energy, and stronger self-esteem.
Final Thoughts
Yoga is not just a workout—it’s a therapeutic system for the whole self. Whether you’re navigating stress, seeking emotional balance, or simply looking to feel more grounded, yoga offers a powerful, research-supported path forward.
Citation:
Woodyard, C. (2011). Exploring the Therapeutic Effects of Yoga and Its Ability to Increase Quality of Life. International Journal of Yoga, 4(2), 49–54.

Blog Post Title Three

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.

Blog Post Title Four

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.