5 Ways to Create an Exercise Routine That Boosts Mental Health

Exercise! With many benefits, including mental health, exercise is not only about aerobic ability and muscle mass. Yes, exercise can improve physical health and appearance, enhance sexual activity, and even add years to a person’s life, but most people are not inspired to stay active because of this.

People who exercise consistently report an enormous sense of well-being, productivity at work, better quality sleep, and improved mood. Exercise helps our body release endorphins and increase serotonin levels, which are considered the “feel-good” hormones. The more we exercise, the more endorphins and serotonin our body releases.

The American Heart Association recommends 150 minutes of exercise and at least two strength-training sessions per week. This breaks down to 30 minutes per day, five times a week. But you don’t have to outdo yourself at the gym to achieve success – a little effort goes a long way.

Here are five easy ways to promote mental health and reintroduce fitness into your routine without feeling overwhelmed:

1. Start small.

If the goal is 30-minute walks in the park, start with five minutes, then 10, then 15…until it becomes easier to dedicate 30 minutes. Small, incremental goals are crucial to success.

2. Engage in physical activity that makes you happy.

If exercise feels like work, we are less likely to be consistent. If going to the gym causes a sense of dread in you, don’t go! The gym isn’t the only place where you can be active. Activities such as walking a pet, riding a bike, swimming, or playing in the park are simple, yet fulfilling activities that also get your heart rate up.

3. Work out when you have the most energy.

This tip should be a simple one, but it’s not always. If your energy level is highest in the morning, make sure to add a quick workout session to your routine. Learning to listen to your body is key. Your energy might fluctuate from day to day as well, so tune in to see what type of activity your body needs and when you’re able to fit it in.

4. Reward yourself.

Rewarding yourself after a workout or aerobic routine allows you to feel a sense of accomplishment. A facial, bubble bath, or delicious superfood smoothie can be motivators to go the extra step. The rewards in turn benefit other areas of your life.

5. Work with a Health Coach.

A Health Coach can support you in creating a realistic fitness plan and empower you on the journey. As a coach myself, I help my clients stay accountable and provide guidance along the way that is specific to their individual needs.

My personal experience

The key is to find something that you enjoy. I don’t dread my simple 60 minutes per week routine, as it’s high intensity. Therefore, I don’t need a lengthy workout. I ran track as a teenager. I, now, run in place. In addition, I stay sane by praying to God. We live in a chaotic world where people have a tendency only to look to a higher source when destruction happens, such as 9/11 of 2001 and the pandemic of 2020. It is just as important to work on your inner being (mental, spiritual and emotional) as well as your outer being (physical).

Stay healthy!

Source: Adapted from IIN