Physical Fitness

Physical fitness plays a big role in our livelihoods. Anything from playing a sport, hitting the gym, going for a run, walking, swimming, home workouts etc can contribute to not only our physical body but also our mind and therefore our mental health. The feeling you get after going to the gym and sticking to a progression routine, a fresh morning walk, or completing a trickly sporting challenge can increase dopamine which is the feel good feeling in the brain and body. It's the feeling of being rewarded and satisfaction that can make us feel happier. And this dopamine hit is a good one. Plus, keeping us healthier and stronger. Below are a few ways in which you can get moving more and become more active in your day to day life. Healthy body healthy mind.

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• Walking - Probably one of the most commonly used forms of exercise most of us use in our day to day lives. It's a less strenuous form of exercise. It has so many benefits! It burns calories, helps us to think and clear our minds, its environmentally friendly, lets us discover more out and about, lose weight and improve sleep, eases joint pain and so much more! I'd recommend starting by having a daily step target like 8,000 to 10,000 steps per day by using an app on your phone or a fitness watch. That way you’ll have a challenge each day to complete, and to stick to. Pick a route that you feel would be safe, secure, and scenic. Even if you have to drive or travel somewhere to do so that's fine. Prepare yourself! Make sure you’re not going to be too hot or cold, bring snacks, water, and access to a map if needed. The more prepared you are, the less worry will play on your mind. Maybe even consider bringing other people along to keep you company. 

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• The Gym - Going to the gym is a great way to stay in shape, lose weight, build muscle and make gains. It also does wonders for your mental health too! The feeling we get during and after a workout can make us feel great. Its a healthy high and one where the more you do and keep to overtime the stronger you'll become. There’s lots of choice of equipment and space to suit your needs depending on what your goals are. Always keep track of what you're doing so you can work on progression and ensure you're doing it safely. If you're new to it, find a workout routine that is the right one for you. And if you’re unsure what to do or need help then look at working with a personal trainer at your gym, or an online trainer. Many PTs help out with not only just your in the gym workouts but also with nutrition, sleep, physical activity outside the gym, and planning and preparing too. Although it can be expensive, look at ways in which you can save money if possible. Cut back if you can and dedicate yourself to making some changes if you feel you need to. Going with a friend can also be a good experience. Sometimes having someone there you know can give you great support and encouragement. The more you go then the more you'll feel you are fitting in, and overtime you'll find what works for you and what you enjoy. And doing something you enjoy doing in the gym and looking at your progress will bring you motivation! and more happiness. I have found that lifting weights is amazing for so many factors! It builds strength, helps to lose fat, increases muscle growth and definition, can improve your confidence, and feels great mentally by increasing your endorphins. For more info go to healthline.com for links to scientific studies on this.

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• Playing sport & exercise classes - Many people have a sport that they love and follow. Whether it's football, rugby, tennis, hockey etc there is so much variety! So if there’s a sport which you love or take an interest in then give it a go if you can. Start looking at local clubs online and social media sites. Or ask friends/family and locals if they know what’s available. Getting involved in a sport will also benefit you because you’ll get to meet new people, stay active, and increase your confidence overtime. I'm not saying you have to become a professional! But see it as a challenge to build your physical and mental health together. Spending time together with the kids or family is amazing too to the get out of the house and away from the screens! Going to the park and playing games like cricket, football, and tennis can be so much fun and keeps you all active. Make the most of what you have and the time you have together.

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• Swimming - An exercise which is great for people of all ages and abilities. It exercises your whole body and doesn't put too much stress on your joints. Go for a dip in the sea or find a local swimming pool. Swimming can also feel quite relaxing and therapeutic. Plus, it can feel like an escape from the stresses of everyday life. If you’re an inexperienced swimmer, or you just feel a bit unconfident then go with a friend or loved one. Also, consider going to swimming lessons. It's a great way to gain more confidence and skill. If you live not too far from the beach, then make the most of it by going for a swim in the sea when and where the water is safe to swim. Invest in a wet suit for when the water is cold! Or even do something fun such as paddle boarding or surfing. 

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• Dancing - Who doesn’t like to dance right? Come on, you know you love to! It brings people together, strengthens muscles, increases physical confidence, builds social skills etc. It helps you to express your feelings and can be a great release. Dancing to your favorite music can be a great way to relieve stress. Anything that lifts your spirits and gets you moving you should take part in. And whether it's a dance class or just jumping up in the pub or at home to show some moves it has the same effect. 

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• Cycling - This comes with so many benefits! It is a quick and convenient way for getting from A to B, you can discover more, improving posture and strengthening bones, weight loss, can be cost effective, and so much more! Going for a relaxing ride in the park or along the beach can do wonders for your mental health too. It's low impact means you can go at your own pace and see it not only as exercise but a fun activity. It gives you a chance to see much more too that you may miss when driving.  

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Whatever you choose to do to be more physically active, keep track and focus on improvement and progression. Find the time and energy to fit it into your lifestyle. Ask for help if you need to. Set yourself a goal such as "I’m going to go for a 20 minute walk today" or "I’m going to try that new tennis club in town". Find something new or that you have an interest in. Because there’s so much choice and opportunity out there! 

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Balance your active lifestyle with a good balanced diet and calorie intake based on your fitness goals. Aim for a good amount of quality sleep every night and plan your activity around the weather conditions and environment.