Welcome to Wednesday’s Wellness Clinic. I can promise you I am not a doctor, a psychotherapist or a preacher, just someone with a lot going on inside her head looking for a way to calm the storm and impart that wisdom to you.
This isn’t the post you were expecting but it’s the one you are getting because, yet again, I didn’t come prepared with any new/interesting recipes for my Tasty Tuesday. So, instead, you are getting the regularly scheduled Wellness Wednesday which today is brought to you courtesy of my growing desire to exercise. Because, as we have all been told, exercise – in any reasonable quantity – is good for us: good for our bodies and good for our minds. This is due to several factors:
- Physical activity burns energy, which means we are more likely to sleep better
- When we exercise, our body releases hormones which make us feel happier and more energised
- Exercising can also reduce stress and anxiety by giving our brain something else to focus on
- As you improve physically and meet your goals, your self-esteem gets a boost as well
- And as a result of all of this, you are [possibly] less likely to get depressive episodes
I have taken up practising a different exercise technique
every month since the start of the year and admittedly, I haven’t found much to
be excited about yet. Also, as I haven’t kept any one activity up for more than
a month, I haven’t experienced much in the way of physical improvement either. But
I do consider this an education in what exercises I can do. Thus far I have
managed 10 lateral raises (lifting and lowering weights with arms outstretched)
with a 20sec drop, 30 lunges (with 2kg weights), 35 sit-ups, and 40 squats (those
are the max for each activity per month – and I have just noticed how each
number goes up – cool!) I think it’s fair to say that the squats are the
easiest one for me so far, but this month I am doing roughly a 10min off-n-on
early morning jog every other day – while trying to build up to proper
press-ups in the days between – and I must say I am loving it! (not too sure
what to do about when it rains just yet) At first, the back of my calves ached,
and I got out of breath very quickly, but with the ache now gone, I can feel my
stamina slowly improving. I get to be out in the quiet and coolness of a summer
morning, listening to the birds and the sound of my own breath. It’s very
freeing and thus it does help to focus my mind, clear most of my intrusive
thoughts, and boost my confidence.
Of course, if you are a fan of the gym then you’re already doing better than me; if you haven’t been before but would like to, I suggest going with a friend. It can be easy to fall out of the habit, so you need someone for motivation and, to be honest, it’s just a whole lot more enjoyable when there’s two [or more] of you. But do make sure you stretch out before and after any form of strenuous activity (like those I have listed) and remember not to push yourself too hard or overwork any muscles which start to ache – take a day or two off before carrying on. The last thing you want to do is hurt yourself as physical injury often contributes to low mood (I know that all too well). If, however, you know you aren’t capable of this sort of exercise, try something more low-intensity:
- Gardening: if you have a garden, just tending to it will get you bending, lifting, and pushing – and you’re out in nature which is also the perfect environment for stress relief
- Cleaning: from vacuuming and dusting, to scrubbing, polishing, and tidying, doing a bit of housework should get you sweating a little – and a clean house does make for a contented mind
- Dancing: join a local dance class or put on some music while cooking; your dancing may not always be perfect, but you’ll enjoy yourself all the same
- Swimming: whether it’s your local swimming baths, a back garden pool or even a public swimming lake, if you’re proficient in the water, you’ll be sure to get a full body work-out
- Walking: walk to work, amble through nature, stroll in the park with a friend, or pop down to the shops – the less time you spend on four wheels and the more you spent on two legs, the more you’ll engage with the world and improve your mental wellbeing
Even just getting up from your desk at work every 30mins-1hr
and doing a few stretches or going for a quick walk (tips I mentioned in previous
posts on stretching and taking time for yourself) can help keep your body healthy
and prevent your mind from stagnating.
Now, if the weather permits it, I should be getting up for
another jog in the morning so I shall leave you with this and hopefully be back
with more content tomorrow.
Some facts taken from:
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