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
You might make your New Year’s resolution to listen to music you enjoyed when you were young or if you are young, listen to music that makes you feel good! Music has a profound impact on our brains and can transport us back in time, help us feel relaxed or work-out more productively. Music is so powerful it can help reduce pain and alter our mood. So crank up the choons!
To make healthy changes in the New Year we must rethink busy schedules. Finding time might be difficult, but ten minutes of non-stop walking three times a day is achievable. Every minute you move is invaluable. Exercise improves our overall wellbeing and quality of life. To improve our heart health, we need about 2.5 hours weekly, of moderate-intensity physical activity. Moderate-intensity activity increases heart-rate, gets us sweaty and causes us to breathe more quickly – which is also perfect for helping to alleviate the physical symptoms of anxiety – exercise is win/win and here’s a link to 10 minute workouts.
There are a multitude of benefits to exercise – it improves mood and self-confidence and feelings of anxiety and depression; exercise builds muscle and strengthens bones. Exercise can increase energy levels and improve brain function. It helps improve sleep and pain management. Exercise is the best demonstrated way to maintain health, fitness and youth. Here’s a link to a similar article I wrote on LinkedIn Get Moving in 2019
Developing gratitude for the little things in life impacts our long-term happiness. The act of forcing yourself to think of events or you in a positive light or thinking of reasons to be grateful (no matter how small) or counting your blessings is beneficial for your brain and for your mood. The more you do it, the easier it becomes until eventually gratitude becomes an integral part of your life. Perhaps, set a new year’s resolution to write three things every day for which you are grateful regardless of how insignificant these things may seem. Today I am grateful for x, y or z. Over time you will see that every day is a good day – we have somewhere to sleep, human connection, food, work, liberty, sight, hearing, health, ability to exercise etc.
What else can we do in 2019 to improve our lives? Spending time in nature is therapeutic and has several health benefits. Being outdoors can put a spring in your step because nature is known to be restorative. Get outside as often as possible. Climb that mountain! Don’t forget that daylight also helps improve our sleep – a healthy new year’s resolution might be to spend time getting your sleep routine in order.
Keep your brain active and learn something new – take up yoga or meditation or learn how to calm breathe. Read more. Make a to-do list and get productive so you can cross things off that list. Disconnect from technology. Spend more time alone particularly if you have a stressful job. Keep a journal. Don’t complain, take action.
Join a group or club where you get to hang out with like-minded people. We need to be with others. When you least feel like meeting people may be when you most need to be in teh company of others. Reach out. Make contact. Meet a friend for a coffee or a walk. Have someone in your life that will listen and hear you and if you already have that person in your family or friend group – that’s fantastic. If you need support or advice – ask for it. Contact a professional Counsellor or Psychotherapist who will be happy to help or to point you in the direction of supports.
Maybe this year make your new year’s resolution to tell the people who are important to you just how much they mean to you and spend more time with them. When talking to yourself be an optimist not a pesimist. Be nice, kind and gentle to you and to others and that’s appropriate for every time of the year!
Whatever New Year’s Resolution you embark upon, I would like to wish you the very best for 2019.
www.carolinecrotty.ie
Caroline Crotty Counselling & Psychotherapy Limited
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