Physical Activity

At the start of a new year, we might plan to reduce our intake of sugar/coffee/alcohol OR join a gym/class/club OR change job/car/house OR learn a language/skill/craft etc.  Our positive intentions at this time of year are endless!

There is something which positively influences obesity, hypertension, cardiovascular disease, diabetes, some cancers, bone and joint diseases and is within our reach. REGULAR PHYSICAL ACTIVITY.

I am not a medic, but I know that exercise improves our overall wellbeing and quality of life. The benefits are far-reaching as physical activity has consistently been shown to be associated with improved physical health, life satisfaction, cognitive function and psychological wellbeing.

People who regularly exercise, when compared to those who don’t, show slower rates of age-related memory and cognitive decline. In my experience, we all want to stay mentally sharp and focused for as long as possible. Exercise helps strengthen our heart and improves its functioning. Not only do our lungs benefit from exercise, our bones do too. Physical activity can help reduce stress levels whilst improving self-esteem.

From what I know, to improve our heart health, we need about 2.5 hours every week, of moderate-intensity physical activity. If we can invest more time than 150 mins in a week, that’s fantastic! Moderate-intensity activity increases our heart-rate, gets our bodies sweaty and makes us breathe more quickly – which is also a great anxiety-buster.

To make healthy changes, we must rethink our busy schedules. It is not enough to say “I don’t have time”! Finding time might be difficult, however, ten minutes of non-stop walking three times a day is achievable.

Every minute you move is valuable.  Small active changes include taking the stairs, walking around the house inside or outside, jumping on the spot, dancing, parking the car in a space farthest from the shop front-door or leaving the office to walk during coffee breaks.

If you never enjoyed walking, perhaps you might start by quickly walking away from your house for three minutes, turn around and quickly walk the three minutes home – any minute spent walking is better than no minute. Try to select an activity that is suitable for your fitness level right now, until it improves and who knows you might be running marathons this time next year!

Nature is therapeutic so whenever you can, spend time outdoors and take notice of your surroundings.

Regular weight-bearing exercise can:

Help prevent several chronic diseases and reduce the risk of premature death.

Improve mood and confidence.

Reduce feelings of anxiety and depression.

Build muscle and strengthen bones and help prevent osteoporosis.

Increase energy levels and keep us feeling energised throughout the day.

Improve brain function, protect memory and thinking skills.

Help with study.

Improve sleep.

Help with pain management.

Although it may feel counterintuitive, people with chronic fatigue syndrome benefit hugely from exercise.

There are many varied benefits of moving our bodies, and exercise is only one part of safeguarding our long-term health – diet, alcohol, stress, sleep, cigarettes can each take their toll on our bodies. This new year, GET MOVING!

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Caroline Crotty Counselling & Psychotherapy Limited