Exercise to feel good

If you had to choose only one action to tackle stress, what would it be?

Perhaps the best all-round solution would be to engage in some form of exercise – for the following reasons:

1. It doesn’t have to cost anything – you can go for a walk in the park for free.

2. It doesn’t necessarily require specialist training or clothing (see above).

3. It can, and should, become a focus for your attention whilst you are engaged in your chosen activity. This takes your mind off whatever is causing you stress – at least in the short term - putting a little distance between you and your stressor. A kind of ‘meditation in motion’.

4. Exercise can help to release physical tension from the body, encouraging relaxation and promoting restful sleep.

5. It increases levels of dopamine and seratonin, lifting your mood.

6. If your activity is a team sport like netball or football, or a group activity like yoga or Tai Chi, you will engage and interact with other people, which might:

     a. create distance from your stressor by giving you
     something else to talk about and focus on (when not
     focused on your activity).

     b. Enable you to talk about what’s stressing you – sharing
     the burden.

     c. Help you to feel supported by a network of friends.

     d. Prevent you from sinking deeper into anxiety or depression
     through isolation.

7. It gives you the opportunity (depending on your activity) to get out into the fresh air, amongst trees and plants, under a blue sky and a bright sun (if we’re lucky with the weather) – this, along with the exercise itself, increases levels of endorphins in the brain and helps us to relax and sleep more deeply at the end of the day.

8. If your activity is something like gardening, you have the added bonus of visible proof of your labour – a tidy lawn; weed-free border; dead-headed rose bushes ….

And the best way to succeed with any exercise activity? Do something you enjoy – either something you already know, or a sport or activity you’ve been meaning to get involved in.

Don’t do something just for the sake of it: there’s no point in going jogging if you hate it –you’ll soon lose motivation.

If you’re starting any form of exercise after a long lay-off, take it slow and steady and build up to it gradually – maybe twenty to thirty minutes at first. If you start with an aim of 30 minutes’ activity every day, you might break that down into three x 10-minute sessions per day, then two x 15-minute sessions, 1 x 30 minute session, then grow to 1 x 45 minute session and so on, but at your own pace.

Don’t set yourself up to fail – give yourself every opportunity to succeed!!