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Wednesday 19 August 2020
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Written by Rod
What we do with our body can have a powerful effect on our mental wellbeing. Regular exercise, a healthy diet and sufficient sleep – can keep us feeling strong, calm, focused and more resilient.
Minimise the time spent sitting or lying down each day to increase your health and wellbeing. The recommendation for individuals is at least 30 minutes of moderate to intensive physical activity on most days of the week. It doesn’t have to be a spin class; try three brisk 10-minute walks throughout the day.
Stay safe and prevent injury during exercise by following some sensible tips:
1. Start Simple: Increase your activity levels gradually. Begin with simple activities, such as walking, gardening or doing small household tasks. Take a short 10-minute walk around the block when you wake up in the morning, at lunchtime, and when you return from work.
2. Do what is enjoyable: Do activities you enjoy with family and friends. You can also use the links below to find options and group activities in your local area. Over time, these activities will become easier, more interesting, relaxing, and satisfying.
3. Make a plan and stick to it: Work out a regular routine for being active. Don’t forget that every step counts and it is even better when stairs are involved!
Did you know?
Exercise increases the size of the hippocampus, the part of the brain that’s responsible for memory. Researchers found people who did 10 minutes of gentle exercise performed better on memory tests than those who sat still.
How to boost your physical health:
- Rise and shine. Getting up 15 minutes earlier to go for a walk will start your day off on the right foot.
- Routine is key. Find a time that works for you to go to bed and wake up, and stick with it! Good sleep habits are a fast ticket to catching those zzzs.
- Bust the 3pm slump. We’re all guilty of grabbing a sugary snack when the inevitable afternoon fatigue sets in. But that probably just makes you feel a whole lot worse. Skip the sugar and grab some fruit or nuts – and try going for a brisk five-minute walk in the sunshine. You’ll feel energised for longer and ready to tackle the last few hours of work.
- Read up on how to get a good night’s sleep, find out how to exercise when you're not motivated and learn how swimming, in particular, can benefit your mental health. · Apps to find to track your activity include Active April and This Girl Can
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Last updated: July 2020
