How to stay physically motivated
The last few months have been unsettling to say the least. For many of us, keeping fit has been what’s helped us keep going.
Without the usual access to gyms, swimming pools and sports centres during the lockdown, we’ve had to think differently about staying healthy.
As many as two thirds of us have taken up a new activity, such as walking, cycling, or running. Millions of us tuned in to Joe Wicks’ PE sessions on YouTube (designed for kids, but tough-going even for the grown-ups) and many more enjoyed online classes such as yoga, boxercise and even spinning. The latest fad has been paddle boarding and even forest bathing. The list is endless.
Sports stars have also got creative: Olympic swimmers trained in paddling pools and footballers played keepie-uppie with toilet rolls.
A boost for mental health
Keeping active has huge benefits and not just for our physical wellbeing. It’s essential for our mental health too.
Neuroscience studies have shown that exercise improves our cognitive ability and can lower the risk of depression and anxiety.
Research from the University of Vermont even recommended exercise, not medication, should be the main treatment at psychiatric care facilities for a wide range of mental health and mood disorders, because it ‘helps to develop a more balanced and integrated sense of self’ for patients.
And exercise has longer-term benefits on mental health too, according to the Mental Health Foundation. Keeping active can even cut the chances of developing dementia by 20-30%.
Taking it outside
Getting out of the house whenever possible has been especially important. Research suggests outdoor activity in a ‘green’ environment, such as parks and woodland, has an even greater positive effects than training indoors.
With just an hour of daily activity allowed under lockdown, we’ve realised how powerful being outdoors can be. During the first six weeks, according to Sport England, six out of 10 people said they were getting active outdoors to aid their mental health.
And for all those who’ve had exchanged passing nods with fellow runners, exercise has helped us build a sense of community.
With downloads of fitness apps more than doubling, as we share and compare our exercise routines with the wider world, that feeling of ‘we’re all in this together’ has been vital to keep us going.
Helping you keep motivated
Now that lockdown restrictions have lifted, things are (slowly) getting back to normal. Now comes the hard part: keeping up your new-found activity.
Or maybe you’re worried you’ve missed your chance and are playing catch-up with those who got a head start? With winter around the corner, how do you ensure you don’t get side-tracked from the best of intentions?
It’s important not to get disheartened. Even small changes can make the difference. But motivation needs momentum and that can be hard to find on your own, so here are four areas I recommend to help:
Stay focused. Remember how you felt after the first week of daily exercise? Think about the positive parts you want to keep from the last few months. Creating a Vision Board can really help here. A daily positive reinforcement and visualisation of your goal will help motivate you to keep up (or increase) your lockdown activity levels.
Find a new challenge. Seek out new ways to keep active. If this feels too adventurous, try out a set routine, such as the 21-day core challenge, or a ‘couch to 10K’ training plan.
Find a community. Being part of something bigger is one of the greatest motivations out there. Talk to your friends and family or have friendly competitions with your work colleagues. (We’ll focus more on the power of community next month.)
Stay positive. Whether you are trying to keep up your activity levels, or just getting started, remember, you can do this. Remind yourself what you want to achieve and keep visualising your end goal.
The next step towards your goal
If you’re looking for more support with this, why not try one of my online workshops?
These are designed to give you the tools and techniques to help keep you motivated and improve your mental health.
My Vision Board, Productivity and Morning Routine masterclasses help challenge your mind and understand the science behind staying motivated. For more information on attending these please get in touch.
