For some people exercise is a word strikes the fear into them, it brings up images of sweat, pain and some super fit gym bunny shouting at them to ‘move your body’ ‘try harder’ ‘go faster’ etc, while fat bits jiggle like jelly, which doesn’t make anyone feel good about themselves.
We all know we ‘should’ (there’s THAT word again) exercise, but many people shy away from it partly because they don’t know where to start, or because they have tried it before, and it hurt!
As humans we are hard wired to go for the quick reward – getting fit or losing weight (if that is something you are looking to achieve) is not a quick fix, it takes time and a lot of effort.
I’ll let you into a secret – it is hard and it just gets harder the older we get. If it was easy we would all look like the aforementioned gym bunny! But I’ll share another secret –
there are quick rewards, you just have to look for them in a different way.
More on that later…
Moving for your mental health
This year’s theme for Mental Health Awareness Week is Movement: moving more for your mental health.
In 2022, ASICS published research which found that just 15 minutes and 9 seconds of exercise can have a positive impact on mental well-being. But what kind of movement counts? Literally anything… walk, run, dance around your kitchen or tackroom, mucking out – it all helps your mood and your physical health too.
I know first-hand how much not exercising affects my mood. I am not a natural runner, and I haven’t always loved it (and some days I’m still not sure I do), but it was something that I could fit into my day, combining exercising my dog and myself, so I stuck at it.
Now when I can’t get out for a run for a few days I am like some kind of caged animal – I’m a terrible partner, grumpy mum and unproductive at work. Following a run – I am a totally different person. It’s as though the fog lifts and I can see the positives in life again.
There is saying that you never regret a workout – and I think it is very true. Following doing any kind of exercise your body sends a message to the brain’s reward centres.
When you first start exercising, I think it is easy to focus on the sore bits and you often overlook and don’t realise that your brain is actually feeling happier.
But over time, the more you exercise the more your dopamine levels increase in response to exercise. This article from Greater Good Magazine has lots of interesting points about the benefits of exercise on lots of areas in your life – Surprising ways exercise changes your brain.
But what kind of movement could you do?
Think back to when you were a child in the playground, or watch your own kids – they find fun ways to move every day, so why not join them? Australian cartoon – Bluey has some excellent ideas and life lessons about finding the fun in life – Dance Mode is something that now features in our household (or the supermarket occasionally) very often. Do people look at us like we are crazy, or do they look at us and think that family is having fun – probably a bit of both!
If dancing like no one is watching isn’t your thing, find something that is. It might be kicking a football around, going for a walk, joining a local sports club, or even doing things online.
Try lots of different things, we only get one shot at life, so we may as well make the most of it. You never know what you might find you are good at and enjoy.
Our top tips for moving more for your mental health -
- Find something you enjoy – try lots of different things, and don’t give up on them too quickly.
- Get outside as soon as you can in a morning.
- Ask for help or advice in a safe space – EquiTeam members are always there with supportive and motivational advice.
- If you have health concerns or injuries, get medical advice before you try something that you think might negatively impact your health.
- Set yourself achievable goals and use habit stacking to help you reach them.
- Make plans with a friend – you are far less likely to cancel if you are letting someone else down.
- Just start today – put your trainers on and go for a walk or press play! DON’T wait for Monday!
We all understand that it’s easier to make an excuse than it is to get started, but we are here to help. If you would like to commit to your health and fitness and need some inspiration, EquiTeam members can access a huge library of workouts from low impact mobility sessions, to help you on your journey, to high intensity hot and sweaty workouts and everything in between. The great thing about them is that they are all designed with riders in mind, so they focus on the helping you to become fitter and stronger in a way that will help you on and off your horses.
Happy moving – remember you are very much not alone!
Lou x
If you are feeling out of sorts there are lots of professional resources available.
Have a look at Riders Minds – they have lots of self help suggestions and some really good content about self care.
