Run Forrest Run: The Importance of Physical Exercise to your Wellbeing.
It has now been 353 days since, then Taoiseach, Leo Varadkar announced the first Covid-19 lockdown. The initial 2 week planned response is now a distant memory, as a third consecutive month of the 2021 lockdown slowly approaches. It has been mentally tough for us all. People can’t meet their friends and families, non-essential businesses are shut and with an air of uncertainty clouding the future, emotional and mental distress amongst the public is at an all-time high.
One of the most effective and healthy ways to battle the daily vapidness of lockdown is to dedicate a mere 30 minutes a day to physical exercise. Instead of watching that next episode on Netflix or scrolling through your phone, reallocating 30 minutes of this time to some form of physical exercise will provide you with a multitude of benefits. These benefits are not just physical but perhaps even more importantly these days, also mental. Some of the main benefits of physical exercise are as follows:
(Photo Credit: AnnaPersonal)
Exercise Improves Mood
Research has shown that exercise reduces stress, is a natural anti-anxiety treatment and increases one’s wellbeing through the release of endorphins. We recommend trying to be present whilst exercising. Focusing on your breathing is a great way to do this. It will interrupt the flow of thoughts that race through your head and provide you with a deep sense of rejuvenation. (Photo Credit: JustRun)
Exercise Boosts Energy
This is a strange one. You would think that after you exercise you would be tired but in fact it is the opposite. Without getting too scientific about it, when you exercise you are helping your cardiovascular system to work more efficiently. Consequently, when your heart and lung health is improved it naturally provides your body with more energy for everyday tasks.
(Photo Credit: FeelingGood)
Exercise Promotes Better Sleep
By exercising regularly your body establishes a good sleep-wake cycle, essentially your body begins to know when it needs to be alert and when to wind down. We recommend exercising outdoors as the natural light will aid this process. However, indoor workouts will still help you to get better sleep. Furthermore, since exercise relieves stress and anxiety (sleeps worst enemy) those thoughts that keep you tossing (Photo Credit: Sleepz) and turning will be gone and you will experience a better and deeper sleep.
Exercise Improves Physical Wellbeing
Exercise has countless benefits for you physical wellbeing too. It helps you to control your weight, combats health conditions and diseases, strengthens your bones, muscles and joints, lowers your blood pressure and even helps to keep your skin healthy. All these benefits for just 30 minutes a day? Don’t mind if I do.
(Photo Credit: HSE)
Exercise can be Fun!
Exercise does not have to be a chore. There are numerous ways to make your workouts fun and enjoyable. Firstly, I recommend that you do it with a friend/family member. It is still possible to have a socially distanced outdoor workout with someone within a 5km radius. Working out with a partner will also help your motivation and is a great way to meet up with someone during a time when social interactions are limited.
Doing live online fitness classes is also a great way to keep your workout fun. The time will fly by and before you know it the 30 minutes will have passed. There are numerous online coaches who provide regular live classes in a variety of formats. Whether you want to sweat it out with a HIT class or unwind with some yoga, a simple google search of your preferred workout will provide you with an array of options.
Another great way to make exercise more fun is to pump up that volume. Load up a playlist with your favourite upbeat songs, it will help get you moving, and I promise you will feel better afterwards.
(Photo Credit: ActiveOutdoors)
-- How to Start --
Now, everyone knows that beginning to exercise and workout can be a daunting and challenging task. As we enter our third month of lockdown of the year, motivation levels are undoubtedly depleted. Therefore, I recommend following these 5 quick tips to make your workout as easy and enjoyable as possible:
- Start Small
If the initial 30 minutes is too much for you and you find yourself getting too tired quicker that is completely fine. You can start with less time, say 15 minutes or perhaps you can lower the intensity of your workout. Over time this will become easier, and you can adjust the exercise accordingly. (Photo Credit: GoodReads)
- Plan your Workout for High-Energy Times
We all have periods in the day when we are at our energy-peak. For example, in the morning after you’ve had your breakfast and your morning coffee may be the time period when you’re feeling most ready to tackle the day. Place your 30-minute workout in this time-slot as not only will it be easier to do but it will also be more enjoyable.
(Photo Credit: EZplanning)
- Choose an Activity that you Enjoy
Everyone has their preferences on how they like to exercise. For some it’s a leisurely walk, others a run, some may want to get the bike out and go for a cycle. The point is that we all have different preferences when it comes to working out. It is not a one fits all situation. So try different things, figure out what you enjoy the most and go with that.
(Photo Credit: ExerciseDaily)
- Make it Social
As I mentioned earlier, making a workout social is a great way to make it more enjoyable. Whether it be a socially distanced walk with a friend or a live workout with a group of people online. Doing exercise with others is a great way to motivate yourself and to boost your mood.
(Photo Credit: RTÉ)
- Set Goals and Reward yourself
Another great way to motivate yourself is to set workout goals and to reward yourself. Make a plan for the month and at the end of it have a reward for yourself if you stick to it. Working towards a goal is always easier than trying to workout and exercise without any plan for the future. So plan that staycation or look at those new runners you want, and if you stick to your. plan reward yourself with those things. It’s a (Photo Credit: HealthyLiving) great way to drive motivation.
-------------------------
So what are you waiting for? Go dust off those runners, get the headphones on and start forming your daily exercise habits now. Not only will it change your body but it will also change your mind, your attitude and your mood. I'll leave you with the words of Jim Rohn;
“Take care of your body. It’s the only place you have to live”
--------------
To share this with a friend who needs some motivation:
