Why Can’t I Get Off The Couch? 4 Tips for Starting an Exercise Program that Lasts

We’re surrounded by information about the benefits of exercise, but many of use still have trouble incorporating regular exercise into our lives.  Although we know it’s good for our body’s and more and more studies point to it’s benefits for our mental health, we often still don’t make it a habit.

The following are 4 tips to start an exercise program that you will stick to.

  1. Start slow.  You might want to see results quickly, but starting a new exercise program by exercising so hard that during exercise you find it hard to talk you can postpone the mood boost that accompanies exercise by as much as 30 minutes.  This is enough time to make many people give up exercise for good.
  2. Focus on “feeling good” mentally, rather than on the physical results.  Exercise releases endorphins, which are natural chemicals in the brain associated with positive mood.  The effects of endorphins on mood occur immediately following exercise.  In contrast, physical changes can take weeks and months—too long to maintain motivation.
  3. Choose exercise that you like.  Making the actual process of exercising pleasant makes it much more likely that you will make the time for it and continue, even when life gets busy.
  4. Engage in positive self-talk.  When it comes to exercise, we often focus on what we haven’t done, rather than what we have.  Instead of punishing yourself for your failings (“I didn’t do a full hour today”) praise yourself for what you did accomplish (“I managed to fit 15 minutes into a busy day”).

Starting new habits are never easy. But once you get started, exercising regularly can help you maintain a positive outlook and improve your overall sense of well-being.

 

 

How Exercise Impacts Your Mental Health

joggerMost people living in a modern world understand that regular exercise is beneficial to physical health.  And many people recognize that exercise makes them “feel better.”

In fact, incorporating exercise into a sedentary lifestyle can have significant physical and mental health benefits. Exercise is healthy, inexpensive and, according to Roger Walsh in the October 2011 issue of The American Psychologist, underused to treat psychiatric disorders.  In his review, Walsh found that exercise reduces the risk of multiple diseases, including cancer, and improves physical disorders such as cardiovascular disease and diabetes.

Last week I discussed how unhealthy lifestyles can contribute to an array of physical problems and can play can an equally important role your mental health and maintaining a sense of well-being, and that's why exercising as running is important, so finding good shoes to wear after bunion surgery could be essential to exercise comfortably, read more at Technomono.

This week, I will review exercise specifically.  I summarize, below, some of Walsh’s findings in his review of the literature exploring how exercise impacts mental health. Continue reading “How Exercise Impacts Your Mental Health” »

4 Holiday Health Strategies: How to Maintain Your Well-Being During the Holiday Season

novermber calendarAlthough the holidays can be a time of happiness and joy, they can also come with a multitude of stressors.  Finances are often a stressor during the holidays, particularly for parents.  Memories of loved ones we’ve lost, a demanding schedule of activities and being alone can all increase feelings of stress at this time of year.

When you’re likely to be faced with a multitude of stressors, it can be helpful to implement a few strategies including having home health care services for your family early in the season that can pay off, in terms of lower stress levels, all season long. The Functional Medicine Associates is one of the leading figures in Functional Medicine in the UK and you can find guidance with your anxiety and stress and seek for medical help. Continue reading “4 Holiday Health Strategies: How to Maintain Your Well-Being During the Holiday Season” »