1. Benefits and Holistic Wellbeing

2.  Benefits of Mental Fitness
 What research is available?
 How can this be beneficial for me?
 Steps to improve Mental Fitness
 What activities can I participate in?
 How do I get started?
 Summary

3. How do we know that this can help us?

4.  Dr Robert Ader was an early researcher in this field,
he used lab rats to show how powerful the mind is in
the functioning of the body (Dacher, 2006).
 Lab rats were given a poisonous chemical in sweetened
water that caused them nausea, the poisonous chemical
was taken out of the water after a time, yet the lab rats
still had the same response as when the chemical was
added.
 After the initial response, the rats began to die. The
chemical also had immunosuppressant effects and the
rats’ minds continued to have a negative effect on the
immune systems even when the drug was not present.
 This conclusively proved that the mind is so powerful that
it can replicate the effects of a toxic chemical if it believes
that this chemical is present.

5.  Candace Pert proved that thoughts, feelings,
and images produce neuropeptides that alter
the body’s response to better reflect our mental
state (Dacher, 2006).
 Pert discovered natural body proteins
(neuropeptides) that carry messages from the mind
to the body creating a connection of communication
throughout the entire body.
 Pert’s continued research in this area proved that the
mind’s health is reflected in the health of the body. A
mind that is disturbed or stressed is reflected in the
body of that person. The body will also show illness
in the form of physiological issues.

6.  Dr Peter Schnall conducted a study that was
published in the Jo urnalo f the Am e rican Me dical
Asso ciatio n regarding how stress effects certain body
systems (Dacher, 2006).
 Mid level managers that were experiencing job strain
(high responsibility with little control) were assessed for
physical health related to job strain.
 These managers were prone to feelings of helplessness,
powerlessness and mental stress.
 These managers experienced chronic hypertension and an enlarged
heart.
 Mid level managers that were able to process job stress
in a healthy, productive way were also observed.
 These managers were able to treat the stress as a challenge to
be met.
 These managers did not experience long term health complications.

7. How can I get mentally ‘active’?

8.  Meditation
 Meditation is a process where the participant uses quiet
environments and/or soothing music and sounds to calm
the mind and relax or reflect on events and issues in a
peaceful enviroment. (If you are unable to initiate any of
this process on your own, beginners may want to seek a
seasoned practitioner).
 First, wearing comfortable clothing, find a quiet area to sit in a
relaxing position for the exercise.
 Second, begin relaxing by focusing the mind on breathing
techniques and the quiet or soothing background sounds.
 Thirdly, once your mind is calmed begin reflecting on events, or
use the time to sort through thoughts and observe mental peace.
 Next, at the end of this exercise, slowly arouse your mind and
body using stretching and slow deep breaths to revive your body
and mind without causing immediate stress.
 Finally, enjoy the relaxing after glow of successful meditation.

9.  Connecting with your environment
 There are many methods that can be used to
connect with the environment. For our purposes we
will discuss walking. Perhaps sedentary reflection is
not your style.
 Step one: choose a desirable or convenient area to walk.
 Step two: wear comfortable, weather appropriate clothing.
 Step three: walk the area and observe the environment,
pay attention to the surrounding nature, or the buildings
and people.
 Step four: utilize this time reflect on the beauty in the
environment and focus your mind completely on the
surroundings and uniqueness of different environments.
 Step five: end your walk and consider the mental and
cardiovascular benefits of taking personal time and
appreciating your environment while exercising.

10. What have we learned?

11.  Mental fitness activities are an important part of
health.
 Mental fitness activities have been scientifically
proven to be beneficial to psychological and
biological health.
 There are many activities that can be
undertaken to exercise and improve mental
fitness.
 These exercises are simple and easy to
accomplish.
 These activities produce immediate and long
term benefits for the mind and the body.

12.  Dacher, E. S. (2006). Inte g ralhe alth: The
path to hum an flo urishing . Laguna Beach,
CA: Basic Health Publications.
 Personal experience and practice (2010).