Spring is (mostly) here, and it is a great time to begin getting into new, more active habits for the warmer days to come. Being more active, no matter how we move our bodies, can improve our physical and mental health significantly. But sometimes it can seem hard to start a new routine and stick to it. Sometimes, we need a little inspiration!
Although our genetics influence about 50% of the variation in our personal happiness, our circumstances (like income and environment) affect only about 10%. As much as 40% is accounted for by our daily activities and the conscious choices we make. So the good news is that our actions really can make a difference.
Movement has also been shown to improve our mental health by reducing anxiety, depression, social withdrawal, and negative mood and by improving self-esteem and cognitive function.
Our body and our mind are connected. Being active makes us happier and is good for our physical health. It instantly improves our mood and can even lift us out of a depression. And the best part is, we don't all need to run marathons. There are simple things we can do to be more active each day.
Experts are still figuring out exactly why moving muscles helps to boost mood. One possible explanation could be that aerobic exercise produces endorphins, or “feel good” chemicals. It also increases your heart rate, which triggers norepinephrine, a chemical that may help the brain deal with stress more effectively. Plus, exercise helps to increase blood flow to the brain. This, in turn, impacts all of your cellular functions, everything from improving concentration to regulating sleep to ultimately boosting your mood.
Your daily habits could also play a role, says Alan Schneider, MD, a board-certified psychiatrist and a medical director for Aetna Behavioral Health. “People who exercise regularly have more structured lifestyles,” he explains. “They tend to be more grounded in how they eat, sleep, exercise and maintain themselves, so their mental state tends to be better.”
Other Emotional Benefits of Exercise
Sharper memory and thinking.
The same endorphins that make you feel better also help you concentrate and feel mentally sharp. Exercise also stimulates the growth of new brain cells and helps prevent age-related mental decline.
Higher self-esteem.
Regular activity is an investment in your mind, body, and soul. When you create a habit of moving, it can increase your sense of self-worth and make you feel strong and powerful. You’ll feel better about your appearance and enjoy a sense of achievement.
Better sleep.
Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns. If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep.
More energy.
Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized.
Stronger resilience.
When faced with mental or emotional challenges in life, exercise can help you cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse. Regular exercise can also help boost your immune system and reduce the impact of stress.
Start Small
When you’re under the cloud of negative emotions and haven’t done anything for yourself in a long time, setting complex goals like completing a marathon or working out for an hour every morning is not the best course of action. Start with small achievable goals and build up from there. Try this challenge to get yourself moving more and feeling better in the weeks to come.
Decide!
Pick a day to begin, and commit to taking a little time each day for yourself every day for the next two weeks.
Day 1 - Park a little farther away today.
Day 2 - Have an outdoor meeting instead of sitting down indoors.
Day 3 - Go up and down the stairs whenever possible today.
Day 4 - Try a body-scan meditation and notice how your body really feels.
Day 5 - Take a break in your day and go for a 15 minute walk.
Day 6 - Do something silly for 5 minutes, like air guitar, a silly dance, or a goofy walk.
Day 7 - Drink 2 extra glasses of water today.
Day 8 - Set a timer and stand up every 20 minutes today.
Day 9 - Stretch and take a few deep breaths 3 times today.
Day 10 - Make sleep a priority and go to bed at a good time.
Day 11 - Go for a walk with a friend today.
Day 12 - Go outside for at least 20 minutes today.
Day 13 - Try a new, healthy meal either out or at home.
Day 14 - Go exploring in your local area and find three new things.
Enjoy the ways that these activities feel, and the boost to your mood, self esteem, and health. You can also keep a simple journal about your activities to help reinforce the positive experience.
The Role of Hypnosis
Once you decide to create some changes in your life, you may find that there are some old patterns and behaviors holding you back. Hypnosis is one of the most effective and efficient ways of creating new habits and patterns of behavior.
Hypnosis provides a safe, easy, tool for creating new, permanent, healthy habits and behaviors to start living your best life. Whether you are starting new activities, or you want more motivation for the things you used to enjoy, hypnosis can help.⬛
Karen Gray is a Certified Hypnotist, a Registered Nurse, and the Director of Green Mountain Hypnosis. For more information on how you can use hypnosis to change your life, contact Karen at karengray@greenmountainhypnosis.com, or (802) 566-0464.