One of the best ways to help our mental health is to keep moving, no matter what that may be. 10 minute brisk walk in the morning can help make all the difference as it can help to boost mental alertness and our energy. Increased movement also helps to reduce stress, anxiety and allows us to get more restful sleep.
When you are beginning a journey of moving for your mental health, it can sometimes be daunting and so setting yourself small goals at the start will make the whole journey seem easier to achieve. You can then begin to push yourself more each day and eventually you will be able to reach your ultimate goal. Keeping a journal of your movements so that you can track your progress and how it makes you feel. Remember your goals are personal to you and you shouldn’t compare yourself to those who might have started their journey earlier than you. Watch your progress and hopefully you can boost your confidence and mood at the same time.
In our world, it is all too common for people to spending longer periods of time sitting down and sometimes, this is unavoidable. If you work in an office or drive to work, you will find that you seem to spend the majority of your day sat down. Set yourself regular timers to get up and move about, even if it is just having a little walk around the room. All those steps will count.
When you start your movement journey, it is normal to be nervous, especially if you think about people who are sporty and spend lots of time moving about. Please remember that to move more, you don’t need to be the next Paula Radcliffe or Mo Farah, you just need to focus on you and ignore the world around you. Easy to say and difficult to do, but please be kind to yourself, you are doing the best you can at this moment in time.
Research suggests that getting out in nature has greater positive effects on our mental wellbeing than exercising indoors. Spend some time out in the world and get to grips with the greener world we surround ourselves. Go for a walk in a nature reserve or even take a cool refreshing dip in the sea on a trip to the beach. Look in your local area for walking groups who might spend their time in parks, volunteer to help maintain these areas for others to enjoy or even find a gardening club.
When your mental health isn’t in the best place, it can be difficult to get yourself up and moving. Sometimes you do just want to sit in bed and hide from the world. The days when you might lack some motivation are the days when you might see the biggest boost in your mood by doing something, such as moving around. If you are struggling, look for little things you can do. Such as going to the bathroom, do some squats or lunges before you head back to bed. Little bits of movement will add up. If you are feeling too anxious to leave the house, don’t worry, there are lots of things you can do inside to keep you moving. Put your favourite music on and dance around the room, or put a work out video on; you can find plenty on YouTube for free. Don’t feel bad if you are struggling, take little steps and soon you’ll see the benefit.
You can find movement at all points of the day. How often are you stood around waiting for something, like the kettle to boil or for the bus to arrive? Use that time to do some stretches or march on the spot. You can even do some small exercises while you are sat down, stretch your back and make sure to get up and about often.
When we take part in movement activities, we can strengthen current bonds and even make new friends during those times. Social connections are important for our mental health and wellbeing, just as much as movement. Use social situations, such as meeting friends for lunch, as a way to get more movement in. Try walking into town instead of driving, meet your friends at local parks for a chat and a walk in some lovely country scenery. Check out your local area for groups that do activities that might be of some interest to you, you might end up making some new friends which can help boost your self-esteem and reduce depression and stress.
When you are looking for a way to move about more, try to find a way that you enjoy. Do you remember being a kid and enjoying running around with your friends at school? Completely unbothered about whether people were watching or judging you. It is easy as we age to forget that fun or find exercise as some kind of chore that we might inevitably put off until another day. Embrace your inner child and find something fun to do to get your body moving.
Be mindful about the movement that you are doing, you might not realise how much moving you actually do and don’t notice. Walking to the shops or doing the housework, you are moving and you might not notice the world around you. When you are walking around, take in the sights you see, concentrate on your breathing and how the air feels on your face. Mindfulness can help reduce stress and help us relax in certain situations. Recognise the movements you do and celebrate your moments, whether they are small or big.
Are you open to trying new experiences? Have you been spending your evenings watching Dancing on Ice and feel that you would like to give it a go? What is stopping you? You might find that it is incredibly cool and be something that you take up more and more as your confidence grows. You might even make new friends along the way. Having the courage to try something new is a huge boost to your confidence and if you don’t try, you’ll never know.
Make sure you rest and celebrate what you have been able to do. Taking some time to rest is important, particularly if you have managed to push yourself. Use that time to reflect on what you have done and celebrate how far you have come.