If you are not very sporty or athletic, thinking about doing any sort of fitness can feel like a massive chore. Sometimes our work, family and lives in general can take over and we don’t have as much time as we would like to work on ourselves.
Some people really hate exercising and feel embarrassed at the thought of being around others, while sweating and being out of breath. Trust me they are not even paying any attention to you, they are focusing on themselves. Don’t be afraid of what others think, we have all faced challenges of some sort in our lives.
The Centers for Disease Control and Prevention recommend the following:
‘At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week.’
There are lots of alternatives for exercise, where you won’t feel like your working out. Some examples are swimming, walking and gardening. Myself I enjoy cardio and HIIT training, as they work all the muscles. I used to hate exercising a couple of years ago but I have found by easing myself back into fitness slowly as helped me enjoy it again. Also, mixing up the work outs each week helps me, so that I don’t get bored. I get bored really easy, so this works for me 😂 I have been working out with my son during lockdown, as it is a fun way to keep us active, we have a laugh together and we get to spend time together. I also, tell him it’s his PE lesson, so he has to do it.
I have had highs and lows from working out, there’s been days where my whole body aches all over and I wake with terrible cramps in my legs and can’t walk properly but I remember it all helps and shows me that what I am doing is working or at least doing something to my muscles. 🤔 It would be easy to give up and think I am not doing it anymore but I just have rest days and give my muscles time to heal and then get back into it gently.
I have also started counting calories to try and cut back on the amount of sugar I have, I am not a big eater but I have a bad habit of drinking Red Bulls most days and also, love Haribo sweets. Sweets are ok in moderation but the Red Bulls are so full of sugar and increase the heart rate. I try and eat a healthy diet most days but don’t deprive myself of any treats.
My mum and a couple of friends have been using their Fit Bit watches, to count the amount of steps they are walking everyday, this has really helped them to stay focused and work towards their goals. Good luck to them, they are doing really well. 👍
My thoughts on fitness and it’s effects on well-being are that when suffering with Anxiety and depression or any mental health problems, you can have many bad days where you don’t feel like doing anything, medication can help to a certain point but I find the biggest motivation can be to work out as it helps lift the mood. I feel so much better when I push myself to do things that I don’t feel comfortable doing. I would encourage anyone to try it and see how you feel. Hopefully lockdown will be over soon and the warmer weather will make people feel better, as we can get outside for fresh air and exercise.
The NHS suggests that ‘the benefits of exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.’
Remember that you don’t have to pay for expensive Apps or buy expensive equipment. Youtube, the internet and NHS websites have lots of free exercise and meal plans to follow. You can also use items from around the home:
- Run up and down your stairs
- Use tins as weights
- Bounce on a trampoline
- Borrow friends or kids bikes
- Dance to music
- Clean the house
- Walk the dogs
Find exercises you enjoy, that’s really important. Remember:
- Don’t worry about what others think/ focus on yourself
- Challenge yourself to exercise every week
- Try and mix up exercises, so you don’t get bored
- Work out with family or friends for fun
- Rid yourself of bad habits, try and eat healthier
- Count your steps each day, challenge yourself to go further each day
- Exercise along with medication and a good diet, can help beat Anxiety and depression
- When it gets warmer, go outside for fresh air and to exercise
- Use items around the home to save money
- Look for free resources on the internet for fitness and meal plans to follow
- Find an exercise you enjoy
Exercise is not meant to be brutal or to feel like your being punished, you will feel some pain but you should want to keep doing it. If you’re doing something that feels wrong, try something else. If you stop for a while, don’t beat yourself up, just try again. Old habits are hard to break but you will get there eventually. You will feel better even with small changes, something is better than nothing. Also, if anyone is trying any new exercise or diet plans, check with your GP first. So they can monitor if it’s ok for you to do. Good luck with your journey and thanks for reading.
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