The 5 best ways to exercise for mental health.
When it comes to mental health and fitness, there are many benefits of exercise. According to the American Psychological Association (APA), regular physical activity can reduce the risk of depression and anxiety, improve memory, cognition, and brain function, lower stress levels and even help you sleep better.
But what if you have trouble finding motivation to work out?
In this post, we’ll discuss how to motivate yourself to exercise so that you can enjoy all the benefits of being active.
Here is what will be covered:
1 - Make a plan.
2 - Pick activities you enjoy.
3 - Set small goals and remain flexible.
4 - Remember that you don't have to exercise alone.
5 - Don't forget to warm-up, cool down, and stretch after your exercise.
1 - Make a plan.
The most effective way to find motivation and consistency to improve mental health with exercise is to make a plan.
But it's not just any plan — it has to be one that's right for you. And that means finding something that excites you or at least makes you feel comfortable, or at least seems manageable.
Make time for exercise during the week and on weekends by setting aside certain hours or times when nothing else will interfere with your workout time (like during dinner or while watching TV). Keep in mind that finding time for exercise may mean cutting back on some other activities such as spending time on social media or television watching — but these things won't be missed once they're gone!
2 - Pick activities you enjoy.
The best way to exercise for mental health is to find a workout that you enjoy and that you can stick to.
Figure out what type of exercise works best for you. Do you like walking outside? Running in the morning before work? Going for a swim at night? What about dancing or weight training or yoga? Think about what activities appeal to you most — then try them out!
There is nothing worse than feeling like training is a chore and that you are dreading going to the gym or to a class just because you know it will benefit your wellbeing.
3 - Set small goals and remain flexible.
Identify your goals. What do you want out of this? Are you looking to increase your energy level? Lose weight? Improve your mood? Whatever it is, pick one thing and focus on it
Set realistic expectations. If you're starting from zero activity levels, don't expect yourself to go from couch potato to marathon runner in one week (or even one month). Start small and build up over time as your body gets used to the new routine and your confidence grows: 1 minute of walking around the block today; 3 minutes tomorrow; 5 minutes next week…
Exercise is good for your brain, but it can be hard to get motivated when you're in the middle of a depressive episode or anxiety attack. You may be too tired, unmotivated, or stressed out to think about working out.
But if you start small and work up from there, you can build up an exercise habit that helps keep your mental and physical health in check.
4 - Remember that you don't have to exercise alone.
One of the best ways to find motivation and consistency is by having a friend join you. Having someone else there will help push you through an exercise routine because they will likely push themselves harder than they would if they were alone.
Getting a coach can considerably help you stay accountable to your exercise routine but also benefit from the expertise of a professional to support you in designing a sustainable plan for you.
You can also find an exercise buddy who will help keep you motivated. If you're going to commit to regular exercise, make sure that someone else knows about it so they can check in with you about doing it consistently. Tell friends, family and co-workers what you plan on doing so they can encourage and support your efforts.
5 - Don't forget to warm-up, cool down, and stretch after your exercise.
This will help your nervous system regulation. Warming it up will switch on your sympathetic mode and get the blood flowing, heart pumping and joints oiled up for movements and the cooldown and stretch phase will bring your nervous system back down to parasympathetic mode and relax your muscles, which will limit the soreness for the following days (thank me later). It will also bring better awareness of your breath: mouth open activates sympathetic or active mode and mouth closed parasympathetic or relaxing mode.
To sum it up, consistency is key. Exercise is one of the most powerful tools you have for improving your mental health. Getting in the habit of exercising every day, even if it's just a light walk before or after work, is a great way to improve your mental health. And while there are plenty of things you can do, it can also be helpful to focus on activities that force you outside of your normal routine and comfort zone.
If you feel that getting a coach seems like a valuable way for you to achieve your mental health goals through a regular fitness routine, get in contact for a free chat with me to decide if I can help you.
