When we get moving and exercise, not only are we helping our physical health, Moving More Helps Our Mental Health. Moving can help reduce stress and anxiety, and improve our sleep. I’m not suggesting everyone should sign up and join a gym. I know all too well, that when we are struggling with Our Mental Health, the thought of exercise, or even going for a short walk, can seem an unachievable task! There are many ways to ease our way into a routine of exercise and Moving More.
How does Exercise Help Our Mental Health?
When we exercise, we release our feel-good hormones, Serotonin, Dopamine, and Endorphins, along with another chemical, BDNF. This protein, Brain-Derived Neurotrophic Factor, encourages new brain cells to form and protects existing ones. Moreover, these strengthen the new behaviour connections, such as the routine of exercise.
The Importance of Positives explains the Positives we talk about in sessions, and the neurotransmitters that are important to good Mental Health and Wellbeing.
BDNF suppresses brain inflammation and acts as a natural antidepressant. For instance, by reducing the stress response and reducing Cortisol. If we are stressed and anxious, Cortisol stops the production of the feel-good hormones and BDNF, meaning fewer new brain cells are being formed. Exercise helps regulate the amygdala; the part of our brain responsible for fight flight freeze response.
Dr John J. Ratey, MD, who wrote the book Spark: The Revolutionary New Science of Exercise and the Brain coined the expression that BDNF is like “Miracle-Gro for your brain.” He says that as little as 10 minutes of exercise has positive effects on your brain. Ratey believes in varying your exercise routine and in performing sprint bursts for maximum cognitive benefit.
It is worth noting, that doing 10 minutes of exercise can also curb cravings.
Ways to get Moving More
There are many Ways to get Moving More and Help Our Mental Health. Building the small achievable steps into your daily life will forge longer lasting habits. Continuously making those changes over a month, will embed that habit of Moving More and exercising. Ultimately supporting good Mental Health. Here are some suggestions.
Short Exercise Routine
Following the principles of Ratey, I have been exercising with a fitness group, FitFor9 since September ’23. We aren’t co located so it is all done in your own home over Facebook live. In fact, I’m often working out in my PJs! PT Lucy focuses on working the whole body, in 15-minute achievable workouts. Along with encouraging ‘exercise snacks’ through the day too. Her support in the group offers lots of nutritional advice too. Do have a look at her offer and see if it is for you.
Exercise Bursts
In Michael Mosley’s ‘Just One Thing’ articles, he shares in Exercise Less More Often that “Research has revealed that doing multiple, short bursts of exercise during the day could match the health and fitness benefits of one long session. “Exercise snacking”.”
Getting your heart rate up, and combining with some strength is a great combination. When you pop the kettle on, or go for a comfort break, try including 30 seconds up to a minute of exercise. For example, sprinting on the spot, star jumps, squats, wall press ups or skaters. Why not set yourself a target of twice a day and build up?
Stand-up Work Desk
With many people working from home, invest in a Stand-up desk or table-top stand to raise your device. Standing alone uses more energy, moving from one foot to the other. Maybe incorporate some marching on the spot, squats, leg raises to the side or back, or lunges whilst standing. I often do some of those quietly during some of the Beauty treatments I offer; without the client being aware of course!
Exercise Classes
Find a local exercise class in your community hall and support small businesses. In my village Memorial Hall, we currently have Pilates and Yoga classes; previously we’ve had Boxercise, Zumba and Tai Chi. All of these have great benefits to our fitness, strength, and Mental Health.
Dance
Put on your favourite song, and dance along to it! You will feel great afterwards! There are also lots of choice for dance-
based exercise classes. Such as Zumba, FitSteps, Clubbercise Ltd, Ceroc, all of which don’t feel like exercise. However, they get the heartrate up and its great fun.
Sing
Sing along to the radio, your favourite singer, in the shower or car! There are so many benefits to singing. On the back of entering ‘Sing for Cransley’ back in March, I have joined a local contemporary choir. The incredibly talented Sophie Garner says “The camaraderie in my choirs is a large element of what makes it such a joyful and positive experience, we laugh a lot! Singing after all is great fun, uplifting and has so many proven benefits to our physical and mental health.” She is so right! Whilst singing you stand and naturally Move to the rhythm. In addition, you are controlling your breathing, which calms the parasympathetic nervous system, thus reducing stress.
Be Out in Nature
It’s free, so why not make the most of being Out in Nature and go for a walk. Even if your target is to get to the end of the street and back, it’s a start. Maybe do some Grounding when outside too, focus on things around you. My recording of Grounding will help guide you through. Being Out in Nature helps me to clear my mind, come up with ideas, and put things into perspective.
Daily Chores
When struggling with our Mental Health, finding the motivation to carry out our Daily Chores can be a challenge. Set goals of a little each day, maybe concentrate on one room at a time. Same with gardening, mow the lawn, weed one area, then another on different days. With both Housework and Gardening, not only do you gain the benefits of physical activity, you gain the reward of seeing instant results. Consequently, it Helps Our Mental Health too.
Benefits of Hypnotherapy
I hope I have inspired you to take a step forward and start Moving More.
The Benefits of Hypnotherapy helps you focus your mind to come up with your achievable tasks, and to appreciate how Moving More Helps Our Mental Health. Creating positivity and productivity in your life comes from seeing your goals as a reality and managing the barriers which are standing in your way. I can support you to make that change.
I am passionate about helping my clients receive the high standard of therapy they deserve. If I am the right Hypnotherapist for you, then please do reach out and book a free consultation.
I am a full member of the AfSFH, NCH and CNHC, fully compliant with all their codes and ethics. I have full public liability am qualified, verified, and fully insured through BABTAC, with an enhanced DBS certificate through the NCH.