No one is expecting you to be able to run a marathon every day or bench press an elephant. Saying that, keeping fit is a perfect way to get you back into a better place mentally.
People who exercise regularly have better mental health and emotional wellbeing, and lower rates of mental ill health or poor mental health.
Exercise is important for people with mental ill health poor mental health – it not only boosts our mood, concentration and alertness, but improves our cardiovascular and overall physical health.
Exercise doesn’t have to be strenuous, structured or take a long time to have benefits.
However, easier said than done, it takes commitment and dedication, essentially all the skills you already have.
If joining a gym is not for you, then there’s plenty you can do during the day at work, at home and days off.
Any exercise is better than none, but experts recommend adults should be active most days, aiming for a total of 2.5-5 hours of moderate physical activity, or 1.25-2.5 hours of vigorous physical activity per week.
Simple things like taking the stairs and not the lift, if you can walk or bike then do it! Get off the tube or bus-stop one stop earlier. Try going out for a walk, jog, run or a combination. Some find it easier to work out with someone. If you’re on your own, dig out the MP3 player and get the tunes going.
The obvious connection between an healthy diet and physical activities decreases risk of Obesity. Obesity places strain on your body and vital organs which in turn takes its toll on you now and later on in life and can lead to heart attack, diabetes or stroke to name a few.
Not to mention chasing down the bad guys, carrying all the gear into a fire or doing a 300-hour shift in the back of an ambulance, it’s going to affect your operational ability and in turn your confidence and whole mental wellbeing.
“A healthy body leads to a healthy mind and a healthy mind is the most important tool you can have" Pooja Agnihotri
Couch to 5K
Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, Josh Clark, who wanted to help his 50-something mum get off the couch and start running, too. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. Probably the biggest challenge a new runner faces is not knowing how or where to start. Often when trying to get into exercise, we can overdo it, feel defeated and give up when we're just getting started. Couch to 5K works because it starts with a mix of running and walking to gradually build up your fitness and stamina. Week 1 involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable right from the start. Couch to 5K is for everyone. Whether you've never run before or you just want to get more active, Couch to 5K is a free and easy way of getting fitter and healthier. If you have any health concerns about beginning an exercise regime like Couch to 5K, make an appointment to see a GP and discuss it with them first.
There's only one thing that beats getting out into the fresh air and discovering new landscapes – and that's doing it with other people. Joining a walking group is a fantastic way to make new friends and learn about local lore. Worried about breaking the ice? That's the beauty of being part of a group: whichever walk of life you come from, you have your love of great views, fresh air and a love of nature (and likely wildlife) in common. Evidence shows that regular exercise, such as walking, could reduce the risk of depression, type 2 diabetes, Alzheimer’s disease and even cancer; 150 minutes of exercise a week could also improve balance, help manage cholesterol levels and strengthen bones. Regular walking can improve your overall fitness, while playing a vital role in cardiovascular rehabilitation. Brisk walking gets the blood pumping without putting too much strain on the cardiovascular system; studies found that regular walking could help reduce the risk of heart attacks, heart failure, strokes and angina.
Running Club - Park Runs
Parkrun is a free, community event where you can walk, jog, run, volunteer or spectate. parkrun is 5k and takes place every Saturday morning. junior parkrun is 2k, dedicated to 4-14 year olds and their families, every Sunday morning. Parkrun is positive, welcoming and inclusive, there is no time limit and no one finishes last. Everyone is welcome to come along.
There are lots of decisions to make when you first take up exercise. Are you going to exercise at home, outdoors or in the gym? Are you going to exercise alone, in a team or with a training buddy? Every type of training has its own advantages. You decide which type of exercise is best for you. However, we can tell you that exercising in a gym has a lot of advantages. 1. A wide range of equipment Of course, you can use an exercise bike at home, but then you only have one piece of equipment. Gyms have lots of different equipment, offering you endless options. No matter what you want to focus on, your gym will have the right equipment. It’s a lot less boring! 2. Always exercise using the best equipment The equipment in gyms is always high-quality. More often than not, the exercise equipment is state-of-the-art. Can you say the same about your exercise bike? 3. You can always ask for help If you are not sure how to do a certain exercise or how to use certain equipment, you can always ask for help! Our gym staff as well as your fellow gym users are more than happy to help. 4. Group classes If exercising on your own is not your thing, or if you prefer to do something different, gyms also offer a variety of group exercise classes. Exercising as part of a group can be great fun. You can try all the different exercise classes that are available. If you would rather do something else, then you can just try a different class the following week! 5. It’s a good place to meet new people The gym is not only a place where you come to exercise, it is also a great place to meet new people. Many people have found friendship - and some even love - at the gym! 6. Motivation Training with other people can be an enormous motivator to help you push yourself that little bit harder! Even if you don't train together, the presence of other people in the gym can have a positive effect. 7. Having a membership is a great motivator Having a gym membership can really spur you on to keep exercising. After all, you don’t want to keep paying for something you are not using. 8. You can work out alone or with others Perhaps you prefer working out on your own? Or perhaps you like working out with a training buddy? The gym can offer you both. 9. Going to the gym helps you change your lifestyle Going to the gym makes you feel fitter. You will find that this motivates you to maintain your healthy lifestyle, even when you are not at the gym. 10. Tailor-made programmes Many of our Basic-Fit clubs have personal trainers who can help you reach your goals. They can create a personal training schedule for you. Tailored to your body and to your goals. Are you interested in using a personal trainer?
There are a lot of benefits to taking a group fitness class. It is good for your social health, can create set schedules and accountability, can build confidence, and even helps you gain support and motivation. Need an extra push to get moving? Consider looping in a partner. There are safe ways to work out with (or virtually alongside) friends and other exercise enthusiasts right now. And research shows that social support can indeed boost your workout gains. Simply surrounding yourself with buddies who work out can motivate you to stay active.
Being active has a positive impact on mental health including: improving mood, increasing self-esteem, lowers the risk of depression, slows dementia and cognitive decline, improves sleep and reduces stress. Swimming has helped to reduce the symptoms of anxiety or depression for 1.4 million adults in Britain. Almost half a million British adults with mental health problems have stated swimming has helped to reduce the number of visits to a medical professional regarding their mental health. Swimming and being in water can help with relaxation
Every Little Helps
Any activity, no matter how small, can be the start to increasing fitness and building mental resilience and living a healthier life