Everyone knows that exercise is important. Activities like running, walking, weightlifting, pilates, Zumba, swimming, cycling, and yoga are all crucial for maintaining a healthy weight, toning muscles, and improving overall physical appearance.
However, the benefits of working out go beyond the obvious advantages of weight loss and looking better. These additional benefits are often referred to as “non-scale victories.”
So, what exactly are non-scale victories? How can you determine if your workouts are leading to these victories? And what physical and psychological changes can indicate that your efforts are paying off? Let’s explore the answers to these questions and discover why exercise is one of the best things you can do for your mind, body, and soul.
Understanding Non-Scale Victories
Non-scale victories, or NSVs, are the little triumphs that show your hard work is paying off, beyond just weight loss and improved appearance. They are often touted as equally important to seeing progress on the scale or in the mirror, especially in weight loss communities like Weight Watchers.
NSVs refer to the mental, emotional, and physical benefits that come from working out, rather than just the tangible measurements of weight and waist size.
Note: While we’re focusing on NSVs related to exercising, the same concept applies to other healthy living strategies like following a healthy diet, abstaining from drugs and alcohol, and reducing stress and anxiety.
Examples of Non-Scale Victories
Let’s take a look at some examples of immediate and everyday benefits that come from regular exercise.
Improved Daily Activities
Working out regularly can make everyday tasks easier. You might find that you can touch your toes, tie your shoes, get up from the floor without struggle, go for a jog without feeling winded or sore, climb stairs without losing your breath, or be more physically active with your children.
Recognition from Others
As you lose weight, tone your muscles, and improve your overall appearance, friends, family, and co-workers are likely to notice and compliment your transformation. This recognition can boost your self-esteem and make you happier.
First-Time Experiences
Regular exercise can open the door to new experiences. For example, as you become fitter and stronger, you may be able to wear clothes that were previously too small or uncomfortable. You might also challenge yourself to participate in new activities like a 5k run, half-marathon, competitive swimming, or even extreme events like Tough Mudder.
The possibilities for first-time experiences are endless.
Physical and Psychological Changes Indicating Workouts Are Effective
While the NSVs mentioned above are noticeable right away, scientific research has uncovered additional physical, mental, and emotional benefits that come from regular exercise. Some of these changes may be more subtle and might require reflection to truly appreciate.
Here are some notable changes that suggest your workouts are paying off:
Increased Energy Levels
Exercise can boost your energy levels and reduce fatigue. While the exact reasons for this are still unclear, it is believed that changes in the central nervous system and the release of neurotransmitters like serotonin and dopamine are responsible for the energy-boosting effects.
In any case, consistent exercise can lead to increased vitality and less lethargy.
Improved Sleep and Reduced Snoring
Regular exercise is associated with better sleep. You may find that you fall asleep faster, stay asleep longer, and experience improved overall sleep quality. Good sleep hygiene is vital for physical and mental well-being, and exercise plays a significant role in achieving that.
Additionally, exercise can reduce snoring, which can improve the sleep quality of both yourself and your sleeping partner.
Reduced Need for Medication
Engaging in regular physical activity can decrease the reliance on medication. Studies have shown that exercise improves insulin sensitivity, lowers blood pressure and cholesterol, enhances cardiovascular health, and strengthens muscles and ligaments. As a result, regular exercise can reduce the risk of chronic diseases and minimize the need for medication to manage illnesses and aches.
Increased Fun, Happiness, and Joy
When you look and feel better, have improved sleep, experience new things, accomplish daily tasks more easily, and receive compliments, it’s no surprise that you’ll have more fun, be happier, and feel more joyful.
Improved Cognition
Regular exercise, especially activities that get your heart pumping and make you sweat, can preserve and enhance cognitive functions such as memory and learning. Exercise is known to keep our brains healthy and functioning optimally.
Reduced Stress and Anxiety
Exercise is a natural and highly effective way to reduce stress and anxiety. Physical activity not only improves your overall mood but also increases your resilience to stressful situations. Regular exercise helps you feel more relaxed and better equipped to handle anxiety-provoking situations.
Decreased Risk of Chronic Disease
By improving overall physical health and mental well-being, exercise reduces the risk of developing chronic diseases such as type 2 diabetes, heart disease, various cancers, and even cognitive decline and dementia.
In Conclusion
Working out has numerous benefits that extend beyond weight loss and physical appearance. The non-scale victories mentioned above are clear evidence of this. So, the next time you struggle to find motivation, remember all the non-scale victories awaiting you on your fitness journey.