Is now a good time to get moving?
As the weather gets warmer it’s a great time for us to get moving more and get more exercise. The problem is when we say exercise, we often imagine marathons, lifting heavy weights and questioning your life choices whilst a 20 something PT yells encouragement at you.
But exercise doesn’t need to be like this, in fact, if you’re not accustomed to frequent, tough sessions you’re more likely to pick up an injury, less likely to enjoy it and less likely to continue.
Exercise can be as simple as walking, maybe with the dog and listening to music. Maybe it’s a 10 minute YouTube work out video in the living room or some yoga.
The second mistake we often make with exercise is thinking that because we have rarely (or maybe never) done any that it would be silly to start now, but this simply isn’t true. Of course, it’s a good idea to get your doctor to check you over first but it’s never too late to get started.
Why is exercise so good?
We all know exercise is good for us physically, but we often forget about the benefit it has on our mental health.
In fact, studies have shown that exercise can be as effective as anti-depressants in combating mild to moderate depression.
But that’s really only the start of it. You might have even heard of ‘the runners high’ before. This is due to a boost of endorphins which relieves stress and pain. However, you also get increases oxytocin which is an anti-stress hormone, serotonin which elevates mood and focus and boosts dopamine which gives us a feeling of joy.
Simply put, however much we may not want to lace up our trainers, go to the gym or turn on the exercise video the science proves that it’s one of the best things you can do for your mental health.
And that’s before we look at the benefits of getting outside, a sense of achievement, improved body image, confidence and motivation that exercise gives us.
5 TOP TIPS TO GET MOVING MORE
1. USE AN APP
There are a multitude of apps out there to get you started, some great, others not so much. The couch to 5k is a running programme for absolute beginners and the active 10 app tracks your steps, helps you set goals and gives you a boost. You could also invest in a sports watch like Fitbit or Garmin if you’re motivated by data.
2. BUILD IT INTO YOUR ROUTINE
Whether we realise it or not, we have a daily routine. It may be a little flexible but it’s there in one form or another. Write you’re your daily routine and look at where you can build in 10-15 minutes of exercise. Maybe set your alarm 15 minutes earlier or get in a quick workout while dinner is cooking.
3. TRACK YOUR PROGRESS
We are often motivated by goals and achievements. It might be to work out 3 times a week or cover 5 miles in a week. If you want to lift weights it might be monitoring your strength improvements or simply that you have jogged for 5 minutes more than last week. These give us a boost and make it easier to make a habit of it.
4. LOOK FOR OFFERS
Joining a gym or exercise class might seem expensive but look around for offers This NHS website has offers for gyms and classes or simple ideas on how to get started for free.
5. TAKE THE PRESSURE OFF
Many people feel pressured to exercise a certain way, for example to never walk on a jog or to lift heavier than last time. This CAN be helpful but without experience it can lead to injury and make it less enjoyable. Relax!
Weekly Wellbeing Tip
Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, and believe in them, you can start to make positive changes. An example is repeating “I can overcome whatever challenge I face”.
