Movement/exercise
I know the term exercise for a lot of people seems to create a bit of anxiety and feelings of overwhelm. So, we’ll talk about getting some movement throughout the day instead. I’m not expecting you to go out and buy a gym membership and get up at the crack of dawn to go work out. Instead, I’m here to talk to you about a more realistic, sustainable plan of action and it doesn’t have to feel like “work” at all.
If you’re someone that already goes to the gym and exercises frequently, then this post probably isn’t for you, but don’t go far because I have a ton of information streaming from my finger tips that can be of assistance regarding improving your overall mood.
For anyone that doesn’t get formal exercise routinely, let’s talk! But why would you want to start this? The health benefits will speak for themselves, trust me!
Health Benefits
Are you chomping at the bit to know how exercise can help improve your health and mood? Well I’m glad you asked! ? Some of the following information about exercise was obtained from Mayo Clinic:
- Burns calories and can assist in weight loss
- Decreases risk factors for developing illnesses like heart disease, depression, anxiety, stroke, etc.
- Increases heart rate which circulates blood and oxygen throughout your body
- Helps aid in digestion
- Happy hormones released*
- Memory and cognitive function improve
- Promotes better sleep
Happy hormones, yessss! There’s actually a chemical reaction that goes on in your brain with physical activity and it’s nothing but good stuff received on your end. According to MentalHealth.org, the benefits on your mind include: less tension, stress, and mental fatigue. You’ll also notice a sense of achievement, better social life, having more fun, and less anger and frustration. It also has a way to detoxify your body and you’ll feel an increase in energy levels.
If you’re sold on the idea of putting a little more movement in your days and want to know how to start, I’ve got that covered too.
Getting Active
If you’re feeling adventurous and want to get yourself out there, a great way to get social can be found within your community. You can join a local gym, yoga studio, or kick boxing club for routine exercise. You can also put your sneakers on and take a jog around the block. You can even spice it up and join a dance class with your partner!
For many people that may be a little outside of your comfort zone. You just have to find something you love, start doing it, and you’ll be having fun doing it. Don’t delay, make a start right now.
Start with a small goal from where you currently are. If after a long day at work, you go home and sit on the couch for the night, you’re not going to want to work out for an hour day a day 5 days a week. I want you to set a goal that feels right for you and something that you can build on as time goes by.
It may look like 20 minutes of walking, yes that counts, about two to three days per week. Everyone has that time allotted in their schedule, it’s just making the commitment that you’re going to do it. Once you can commit to that for a few weeks, gradually increase the time or frequency.
After a few weeks you can then increase that to 30 minutes two to three times per week. The average recommended time you’ll want to work yourself up to is approximately 30 minutes a day five times per week to maintain your health.
Incentive
It seems to be easier to stay motivated with getting active if you have something you’re working towards. That could be participating in a local 5k that supports a charity or something a little more challenging that you would have previously thought impossible like a marathon.
For those just starting out with running, there’s an app that helps you go from couch to 5K with just 30 minutes a day, three days a week, for nine weeks. To check that out, the actual app is called Couch to 5k and can be found by clicking here.
MyFitnessPal is an app that is recommended by many physicians to promote physical activity. It also has a great feature that allows you to track your food intake and keep you on track with your diet.
If you’re pressed for time and want to stay home, there are personal trainers that can design a workout plan just for your particular needs. Of course, there’s an app for that called Sworkit. They do offer a free trial which is access for 30 days, but they are set up on an annual contract after that of $79.99. That may seem like a lot, but it’s a pretty good investment for what you get.
If you have any questions at all, comment below or e-mail me. I also hang out in my FREE Facebook group, so click the link to join. If you haven’t downloaded my free 5 Step Guide To Healing Anxiety Naturally, click the link to grab that today. I love to hear from my friends, and I want to provide you with the most valuable content. So definitely let me know your thoughts and needs. Talk to you all very soon and have a great day.
Shelby