Getting Moving for Your Mental Health
For many, exercise is a natural and enjoyable part of life. However, for others, the idea of getting active can bring about feelings of anxiety. As someone who used to exercise regularly with ease but now associates an elevated heart rate with anxiety, I understand how challenging it can be to motivate oneself to move more.
This post has been informed by the expertise of Kerry Newman, a qualified personal trainer with pre and post-natal qualifications and a member of CIMSPA (the governing body for personal trainers). Kerry is also a semi-professional footballer, playing for MK Dons in Milton Keynes, UK. Her insights and recommendations are designed to help anyone start incorporating more movement into their daily routine, no matter their current fitness level.
Action Comes Before Feeling
One powerful statement to keep in mind is that "action comes before feeling." Often, we wait until we feel mentally ready or in a good headspace to start exercising. However, the reality is that feeling good often follows the action of moving our bodies. A simple jog, a walk outside, lifting light weights, or playing a sport can be transformative for our mental health.
Accessible Ways to Get Moving
There are many simple and accessible ways to incorporate more movement into your daily routine. These activities can be particularly beneficial for those who might not exercise regularly but want to start reaping the physical and mental health benefits of being more active. Here are a few ideas:
1) Going for a Walk
Walking is one of the easiest and most accessible forms of exercise. It requires no special equipment and can be done almost anywhere. Physically, walking helps improve cardiovascular health, strengthens bones and muscles, and boosts your overall fitness level. Mentally, walking can reduce stress, improve mood, and enhance cognitive function. Being outside and enjoying nature can also provide a calming effect and help you feel more connected to your surroundings.
Start with short walks around your neighbourhood or a local park. Aim for 10-15 minutes and gradually increase the duration as you feel more comfortable.
2) Taking the Stairs
Opting for stairs instead of elevators or escalators is a simple way to increase your daily physical activity. This activity helps improve cardiovascular fitness, strengthens leg muscles, and can aid in weight management. Mentally, the quick bursts of exercise can energise you and break up long periods of inactivity, which is beneficial if you have a sedentary job.
Start by taking the stairs whenever possible. Even one or two flights of stairs a day can make a difference. As you build stamina, try to incorporate more stairs into your routine.
3) Stretching and Mobility Exercises
Stretching and mobility exercises can improve your flexibility, range of motion, and reduce the risk of injuries. These exercises are particularly good for those who spend a lot of time sitting, as they can alleviate stiffness and improve posture. Mentally, stretching can help reduce stress, improve sleep, and promote relaxation.
Dedicate a few minutes each day to stretch your major muscle groups. Consider incorporating a short stretching routine in the morning or before bed.
4) Gardening or Yard Work
Gardening and yard work are great ways to get moving while doing something productive. These activities involve various physical tasks like digging, planting, weeding, and watering, which can improve strength, stamina, and flexibility. Mentally, being in nature and working with plants can reduce stress, enhance mood, and provide a sense of accomplishment.
Start with small tasks like planting flowers or herbs in pots. Gradually take on more challenging projects like creating a garden bed or maintaining a larger yard area.
5) Dancing
Dancing is a fun and engaging way to get moving. It improves cardiovascular health, strengthens muscles, and enhances coordination and balance. Mentally, dancing can boost your mood, reduce stress, and provide a creative outlet for self-expression.
Put on your favourite music and dance around your living room, it’s as simple as that!
Start Small: Five Low-Impact Exercises to Get You Moving
If the thought of jumping into a rigorous exercise routine feels overwhelming but you want to start on the path to something more, don't worry. Starting small and gradually building up is a fantastic way to incorporate more movement into your daily routine.
Here are five low-impact exercises to help you get started:
1) Chair Squats
Find a chair or sofa of a comfortable height. Stand with your feet hip-width apart, facing away from the chair. Keep your chest tall, shoulders open, and engage your core. Lower yourself until you touch the chair, then stand back up.
Reps: Try 10 squats. If that's too challenging, start with fewer. If it feels too easy, aim for 15.
2) Incline Press-Ups
Use a table or chair at tummy height. Place your lower chest on the edge with hands on either side, getting into a press-up position. Push your upper back away, engage your core, and lower yourself to the table/chair before pushing back up.
Reps: Start with 10 press-ups, adjusting the reps based on your comfort level.
3) Reverse Lunges
Stand beside a table or chair for support. Take a step back large enough for both knees to form a 90-degree angle, then step back together.
Reps: Try 5 lunges on each side. If it's too easy, aim for 10.
4) Frontal/Lateral Raises
Hold a small weight like a bag of sugar or a tin of beans in each hand. Stand shoulder-width apart, engage your core, and raise both arms in front of you to parallel with the floor, then out to the side.
Reps: Depending on the weight, aim for 5-10 reps.
5) Superman Exercise
Lie on your front with arms extended above your head and legs together. Simultaneously lift your chest, arms, and legs off the floor, pause, then lower back down.
Reps: Start with 5 reps, adjusting based on your comfort level.
6) Interval Cardio
Try interval-style cardio with 30 seconds on and 30 seconds off at 80% intensity for 2 minutes. For example, do mountain climbers by adopting a high plank position and alternating driving your knees to your chest.
Why Movement Matters
Incorporating more movement into your daily life is crucial for both physical and mental well-being. Physically, regular movement helps to maintain a healthy weight, improve cardiovascular health, strengthen muscles and bones, and enhance overall fitness. Mentally, being active can reduce symptoms of depression and anxiety, improve mood, boost self-esteem, and enhance cognitive function.
The key is to start small and choose activities that you enjoy. By gradually increasing your level of physical activity, you'll build a sustainable routine that supports both your physical and mental health. Remember, the goal is to find joy in movement and make it a regular part of your life. Embrace the idea that "action comes before feeling" and take those first steps toward a more active and healthier you.
Final Thoughts
Remember, starting small and building up gradually is key. Movement, no matter how minimal, can significantly impact your mental health. Embrace the idea that "action comes before feeling" and take those first steps towards a healthier, more active lifestyle. As someone who understands the anxiety that can come with exercise, I encourage you to try these low-impact exercises and see how they can make a difference in your mental well-being.