Wellbeing tip #10: let's get moving!

A monthly series where I’ll offer some suggestions for tools and strategies that can help with our well-being.

Each one of us is different, and what one person finds helpful, may not resonate with others. 

We may find that what has helped previously, may not be connecting with us in the same way in the present.

Or you may have a well-established set of tools that are ‘tried and trusted’, but you’d like to add some more.

It is my hope that these tips will give you some ideas. 

October: exercise

The other day, I laced up the trainers and took myself on a little run. 

Well, I say a run, but it was more of a shuffle with the occasional walk thrown in!

I used to be a regular runner, consistently going for a short run 3 times a week, taking part in events (all for the medals, if I’m honest), but ultimately enjoying the time that it gave me to either be in the moment, or use the time to process the day, or whatever was on my mind.

I haven’t run in a long time, and after my attempt the other day, I’m not sure that I will again for a bit, but it led me to think about how much of a support exercise has been over the years, whether that be running, swimming, group exercise, or the gym.

It has not only been a way of keeping physically fit, but it has also been a source of contact and connection with others, and a way to release the day or life’s challenges.  Whilst there have been times when it has left me swearing, such as when running up a hill, when the alarm goes off in the morning, or that last rep, there have also been times when it has left me laughing and smiling, whether through conversations with others, shared moments, or a feeling of achievement.

It has also been there when I haven’t needed it – when life has felt steady and ok, without challenge, and all is going well.

It has helped me to maintain physical and mental health, with the resilience and strength developed through the activity, translating into everyday life.

Having had to pause a lot of my exercise in recent years, and adapt, I’ve certainly noticed the difference in not doing it, in not being active, in comparison to when I am.

So, we may know how exercise supports our physical health, but how does it help our mental health and emotional wellbeing?

·       Whilst it might sound counterintuitive, exercise can increase our energy levels, reducing fatigue.  It can increase our stamina, helping us to cope with everyday life. 

·       It can be a distraction from everyday life, as we focus on the exercise.  Some exercise, can also be a form of active meditation, in that we become focused on the rhythm of what we are doing, such as a tempo of running, number of strokes when swimming, or combinations in a boxing class.  It can take us away from our thoughts and feelings for a while and be a healthy means of resting from rumination.

·       Exercise increases blood-flow to the brain, leading to improved concentration and memory, as well as general cognitive function such as decision-making and planning.

·       It can improve sleep, which is a significant contributor towards effective emotional regulation and resilience.

·       Physical activity can increase neurotransmitters such as dopamine and serotonin, which regulate mood, appetite and sleep, whilst also lowering levels of stress hormones such as cortisol, thereby leading to reduced stress and anxiety and boosted mood.

·       Exercise can also increase self-esteem and confidence, as well as offering the opportunity for social connection.  Taking part in a group exercise activity can provide opportunities to meet other people, to have conversation and interaction, which is an important part of wellbeing, whilst achieving goals, or reaching new milestones, can also give us a boost, increasing our self-belief.

It can feel harder to exercise during the later months of the year, when the weather is cooler and it gets darker earlier, and the idea of leaving a cosy, warm home is less enticing, so here are some tips for how you can incorporate exercise into your wellbeing plan for this month:

·       Schedule it into your diary like an appointment or meeting.  You are more likely to commit to it, if it is your schedule, rather than trying to fit it in or rely on spontaneity, especially this time of year.

·       Book into a class – as with the above, if you book an activity in advance, you are more likely to commit to going along.  You don’t need to book a block or sign up to something long term.  You can start with small steps, with that being a single class, or a single session, and then build it up from there.  It will feel more manageable, meaning that you are more likely to keep going with it.

·       If you are someone who likes having a plan or focus, why not start a plan such as the Couch to 5K, where you can tick off each run and week, and have a goal to aim towards, or sign up for an event, to help with motivation, especially on those days when you don’t feel like doing it.

·       Arrange an exercise activity with friends.  Arrange to go to a class with someone or go for a run with a friend.  Not only will you have the joy of catching up, but you will be able to keep each other accountable.  For example, when one of you doesn’t fancy going for that walk in the cold or going to the class when the alarm goes off, the other can encourage and motivate.  You are also less likely to not go if you know that there is someone there waiting for you!  You can also make it into a social occasion, by adding a coffee catch up after the class, or grabbing a hot chocolate after the walk.

·       Do an exercise activity that you enjoy!  Again, you are more likely to be consistent with it, if you enjoy doing it.  If it is something you don’t enjoy, you’re unlikely to want to go, which may lead to you finding reasons not to go, or it will have the opposite effect on your mental health and emotional wellbeing.

Above all, exercise can be fun, and it can be sociable. 

It doesn’t have to be about the miles, or the reps, unless you want it to be, and instead can be about just moving your body, taking small steps, and above all, enjoying what you’re doing.

So, this October, let’s make movement matter, and get active by embracing exercise!