If you’re still in hibernation mode and struggling to get moving throughout the day, you’re not alone. 30% of people have reported being less physically active since the start of the pandemic. Krista has pulled together 5 of her tips (including ones she uses) to help you get going!
Movement, in any form, is essential for our physical and mental health. Exercise helps release endorphins which make us feel happier and can be a great addition (along with dietary changes) to lose weight, boost our energy and balance hormones. Often, it can be hard to fit movement into our everyday lives. We either lack the motivation, don’t have the time or physically don’t have the energy to move more. Here are my (hello, Krista here) top 5 tips to help give you the motivation to move more, without it taking over your day.
1. Do 5 minutes of squats each morning
Most of us wake up in the morning and automatically put the kettle on to make ourselves a brew. But rather than just stand next to the kettle waiting for it to boil, find yourself a small space and start doing some squats. It doesn’t have to be squats, it can be burpees or just some light stretches in your PJs to get your joints moving after you’ve spent 8 hours in bed. Doing any form of exercise whilst waiting for the kettle to boil is getting your blood pumping which can help wake you up, and boost your energy levels and you haven’t even had to put any extra time aside to do it!
2. Take a cold shower
We all know we should be moving, but often we don’t have the motivation to do it. Taking a cold shower in the morning is a sure-fire way to wake you up and get that adrenaline pumping! When done regularly, cold showers can also stimulate the vagus nerve, which is essentially the highway that connects our gut and brain.
When stimulated, it can help improve our mood, leaving us feeling energised and motivated to move more!
3. Put time aside in your work calendar each day just for you
We should all be taking a lunch break from work but how often do you actually step away from your desk to take that break? Make it a part of your to do list and you will be more likely to stick to it. Depending on how much time you have, you can go for a walk or run. Even 10 minutes is better than nothing. Small changes lead to bigger changes and before you know it you’ll be making better decisions that will help you reach your health goals.
4. Add movement to what you already do
One of the best ways to make a new habit is to tag it on to a current habit. So if you meet your friend for a coffee once a week, why not get it to go, and take a walk or join an exercise class and go for the coffee after? Maybe you go to the shop to grab lunch on your break from work, why not walk the long way there?
Or maybe you spend half an hour each morning reading the newspaper, why not use 10 minutes of that time to practice yoga or a form of exercise you enjoy.
5. Adapt your evening routine for a good night’s sleep
Sleep is one of the most important processes our body goes through to support our physical and mental health. Your body will rest and repair whilst sleeping which is essential for having a productive day where you can have the energy to exercise, go for that walk and make the steps towards improving your wellbeing.
Some examples of a good bedtime routine include yoga, stretching, reading or a magnesium bath. You should avoid stimulants such as caffeine and screen time on your phone or TV as this can affect the quality of sleep.
Need help getting a good nights sleep? We have you covered over at this blog.