Address common reasons people don’t exercise
Even when you see the benefits of exercise, overcoming inactivity is a challenge, and maintaining a regular exercise program is a commitment. On top of that, when you are feeling down, anxious, stressed out, or have some other mental health issue, it can seem even more difficult.
No matter how good we know we will feel after a walk, run, or game with friends, there are many obstacles that keep us sedentary, especially on days when it is cold and it is much more attractive to stay comfortably at home. Your mental health issue can even dictate your behavior and determine whether or not you get to exercise. Here’s how to overcome these obstacles when you notice them.
Too depressed
Depression can feel like a weighted blanket that drives a person deeper into inaction and passivity. Promise yourself a brisk five-minute walk. Add something like music or a podcast that you like and let your mind slip away. There is a good chance that once you get moving you will end up walking longer.
Physical exhaustion
Exhaustion may seem like another good reason to postpone the workout, as expending more energy will only use up what little energy we have left, right? However, physical activity is a powerful energizer, and studies show that regular exercise can significantly reduce fatigue and increase your energy levels.
Too busy with the kids
Finding time to exercise around children’s schedules can be challenging at times, but there might be ways to include them, whether that’s running with a stroller, riding a bike with them. or do some family yoga in the living room. Exercising with kids can get a little chaotic at times, but remember that they too need to practice these healthy habits and that as a parent you are their number one influencer.
Chronic or acute pain
Chronic or acute pain is a more serious medical reason for not exercising. If the problem stems from a disability, excess weight, arthritis, or any injury that limits mobility, ask your doctor for safe exercise recommendations. Shorter exercise sessions or softer, low-impact activities could be solutions.
Examples of exercises
The good news is that exercising a few times a week can benefit both mental and physical health. A study of 1.2 million people in the United States between 2011 and 2015 found that exercising for 45 minutes 3 to 5 times a week had the most benefit, including a reduction in the number of episodes monthly mental health disorders (10).
Going to a gym is an option that tends to appeal to those who want access to a wide range of classes and equipment and have the freedom to work out even when the weather is bad. Besides going to a gym, here are some other great ways to exercise:
Walk and run
Walking and running require little equipment and could be one of the cheapest and most user-friendly ways on this list to experience the mental health benefits of exercise – we’re not talking about “Runner’s euphoria” for nothing (11). Walking and running can be enjoyed indoors and outdoors, as long as you have access to a treadmill or an indoor track. Practice your favorite activity at the speed, duration, and intensity that feels most appropriate for you.
Hiking and mountain biking
Hiking and mountain biking are two great ways to get to the heart of nature. Besides a simple regular walk, hiking tends to have more benefits in rural and wooded areas with uneven trails of varying altitudes. Mountain biking requires some equipment, but offers a technically interesting way to spin freely and quickly through hills and woods. These activities correspond to sylvotherapy, the practice of using a natural outside environment to improve mental health.
Cross-country skiing, snowshoeing
For a complete and demanding workout in winter, spend the day cross-country skiing or snowshoeing. It’s a great way to get out in the cold and appreciate the serenity of nature resting under a blanket of snow. Venturing alone and without provisions is not recommended, as these activities tend to take people to isolated areas where food and cell phone reception might be scarce.
Suggestions for low impact exercises
Not all exercise is hard work. Picking fruit in an orchard, dancing in your living room, doing restorative yoga or water aerobics, picking edible mushrooms, bowling and stretching gently in front of the television are all ways to improve your health. mental.
Start by justifying your exercise sessions by improving your mental well-being, then find ways to gradually increase your pace. Even if you’ve never exercised or don’t like it, there are easy ways to get active, with easy, low-impact activities like walking or dancing for a few minutes. per day.
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