Exercise is a fantastic way to boost your mental wellbeing, offering benefits beyond just physical health. When you get active, your body releases endorphins and serotonin—those feel-good chemicals that lift your mood and reduce stress. Exercise also promotes brain growth and helps establish calmness and emotional balance.
It can be as effective as medication for mild to moderate depression, without side effects! Plus, it builds self-confidence and provides a healthy distraction from negative thoughts. Even a little bit of movement, like a brisk walk, can enhance your mood, improve focus and memory, and help you sleep better. So, why not incorporate some exercise into your routine and see how great you can feel?
Three basic principles:
- Consistency: Try to squeeze in at least 30 minutes of moderate to intense physical activity on most days of the week. Engaging in regular exercise can really boost your mood, especially if you’re dealing with mild to moderate depression. It’s a great way to feel better and stay active.
- Variety: Combining resistance and aerobic training is a great way to boost your mood and health. Options like jogging, swimming, cycling, and even fun activities like gardening and dancing can help reduce anxiety and depression. Stay active and enjoy yourself.
- Group Activities: Join in on supervised group exercise sessions whenever you can. Working out with others tends to lead to better results than exercising alone. Not only do these sessions keep things organised, but they also give you a chance to connect with others and really help lift your spirits and ease feelings of loneliness. Plus, exercising together can be a lot of fun!
Check if You Need to Exercise
The Exercise Vital Sign (EVS) tool is a simple and friendly way to check in on your physical activity during healthcare visits. It involves answering two straightforward questions:
1. On average, how many days a week do you get moving with moderate to strenuous exercise (like a brisk walk)?
2. On average, how many minutes do you spend exercising at that level?
To find your Exercise Vital Sign, just multiply your answers! For example, if you exercise three days a week for 30 minutes, it would look like this: 3 × 30 = 90.
Here are some activity recommendations:
For Adults (18-64 years):
- Aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous-intensity exercise, or a mix of both.
- If you’re looking for extra health benefits, try to work up to 300 minutes of moderate-intensity activity each week.
- Don’t forget to include muscle-strengthening activities that target major muscle groups on two or more days a week.
For Older Adults (65 years and above):
– Keep up the great work with muscle-strengthening activities on two or more days a week.ment. Consider increasing your physical activity.
– You can follow the same aerobic activity guidelines as adults!
– If you have challenges with mobility, consider adding balance-enhancing activities at least 3 times a week.
Fun Facts About Exercise
The 15-Minute Mood Booster: Did you know that just 15 minutes of running a day or an hour of walking can lower your chances of major depression by 26%? It’s amazing how even a little bit of exercise can have such a positive impact on our mental health. So, whether you prefer a quick jog or a lovely walk, those tiny bursts of activity can help brighten your mood and keep you feeling good.
The Energy Paradox: You might find it surprising, but regular exercise can actually boost your energy levels instead of draining them. As you get fitter, your body undergoes changes at the cellular level that help make more energy available to you. This extra energy doesn’t just help you physically; it also gives your mood a nice lift and helps fight off that sluggish feeling. So, staying active is a win-win for both your body and mind.
Walking Meditation: Counting your steps while you walk can be a fun and easy way to meditate. Just think of counting “one, two, one, two” as you move, and you’ll find it helps calm your mind and take your focus off any worries. It’s a great way to combine physical activity with a bit of mental relaxation, making it a wonderful practice for your overall well-being. Enjoy your walk!
How do I Start Exercising?
Start WITH a Personal Trainer
People are unsure about hiring personal trainers because they’re worried about costs, tough workouts, or just feeling awkward while exercising. But these fears can definitely be worked through.
Personal trainers are there to help you connect with your body, creating workout plans that fit your fitness level and what you want to achieve. They focus on supporting you, not judging you, and will ask about your diet and exercise habits to understand what you need.
If you’re nervous, it helps to do some research on trainers and talk to them about your concerns. Remember, good trainers won’t push you too hard and will adjust things based on how you’re feeling.
Starting a workout routine can be scary, especially if you worry about soreness, not coordinating well, or sweating a lot. All of that is totally normal while your body gets used to new moves. Trainers can ensure you’re doing exercises safely and correctly, reducing the risk of injury.
To Find a Personal Trainer in Perth:
Personal trainer – Perth, Western Australia (click here) helps you find a personal trainer. You can search for a personal trainer and compare different trainers to find the best one.
Strength for Life (click here) is an evidence-based progressive strength training and exercise program designed specifically for the over 50s.
Group Training Acitivies in Perth:
Outdoor:
Xercise Zone (click here) offers a variety of fitness classes in outdoor settings. They specialise in group training for people of all fitness levels, focusing on functional fitness, strength, and endurance. Their classes are held in local parks, beaches, or outdoor spaces, providing a community-based workout environment.
Active4Life (click here) offers various fitness solutions, including outdoor group fitness classes.
Indoor:
Indoor group fitness training offers a winning combination of benefits. It provides a controlled environment for year-round workouts, expert guidance from qualified instructors, and a motivating social atmosphere. Search the internet for “Indoor Group Fitness”.
Start WITHOUT a Personal Trainer
Starting an exercise routine can be both exciting and challenging. Here are some key steps to help you begin your fitness journey effectively:
Create a Plan
Set Realistic Goals: Start with small, achievable objectives to build confidence and maintain motivation. For example, if you aim to run 5 km, begin with shorter runs and gradually increase the distance.
- To set up your plan, try one of the Apps listed below or search the internet. You can also ask ChatGPT to set up an exercise program for you. For instance, type into ChatGPT something like: “I am a 42-year-old male, in good health, with a BMI of 26. I am not exercising at all and would like to start. I have a gym membership and enjoy walking in my local park. Can you draw up an exercise program for me so that I can be reasonably fit in 3 months?”.
Start Slowly and Progress Gradually
- Begin with Manageable Workouts: Start with 20-25 minutes of cardio on a machine like a treadmill or elliptical. Gradually increase intensity and duration as your fitness improves.
- Incorporate Variety: Include a mix of cardio, strength training, and flexibility exercises. This helps target different aspects of fitness and prevents boredom.
Make It a Habit
Schedule Your Workouts: Plan your exercise sessions at the same time each day to establish a routine.
Take Care of Your Body
Listen to Your Body: Pay attention to how you feel during and after exercise. If something doesn’t feel right, adjust your routine or consult a professional.
Types of Exercises
- Aerobic Exercise: Also known as cardio, these activities increase your heart rate and breathing. Examples include brisk walking, jogging, swimming, cycling, and dancing.
- Strength Training: This involves exercises that build muscle strength and power. It includes weightlifting, bodyweight exercises, and resistance training.
- Flexibility Exercises: These focus on improving your range of motion and reducing stiffness. Stretching and yoga are prime examples of flexibility exercises.
- Balance Exercises: These activities help improve your stability and prevent falls. They can include simple exercises like standing on one foot or more complex movements found in tai chi.
- High-Intensity Interval Training (HIIT): This type of exercise alternates short bursts of intense activity with periods of rest or lower-intensity exercise. It’s an efficient way to improve both cardiovascular fitness and strength.
Books
The Barbell Prescription: Strength Training for Life After 40 (click here) is a comprehensive guide that emphasizes the importance of strength training for individuals over 40, promoting physical health, vitality, and resilience. It provides tailored workout plans and advice to help older adults maintain strength and improve quality of life.
Apps
Fitonapp.com (click here) is a fitness platform offering free on-demand workouts, personalised fitness plans, and wellness content, including guided meditations and nutrition advice. It provides access to a wide range of workouts led by celebrity trainers, making fitness convenient and accessible for everyone.
Hevy – Workout Tracker Gym Log (click here) is a user-friendly app designed to help you track your workouts, monitor progress, and set fitness goals. It offers features like workout logging, progress tracking, and a community to share achievements, making it ideal for gym-goers and fitness enthusiasts.
Frans Hugo 