The charity CALM (Campaign Against Living Miserably) have shared some of their top tips for getting started - and how it can help your mental health.
Tip #1: Any movement is good movement
If you've got no desire to move or you’re so busy that finding time to head to a gym is a no no, that's ok. Getting more movement into your life doesn't have to mean becoming an athlete. Anything is better than nothing. Five star jumps while the kettle boils. Standing on one leg while brushing your teeth. Walking the kids to school. Managing to make the bed for the first time this week. Celebrate your wins where you can.
Tip #2: Make it easy for yourself
When you're not in the mood for movement, any reason to stay in bed is a good reason. So whether you're planning on a walk round the block or a swim after work, remove any barriers you might come up against and prepare what you need beforehand. Pack the goggles, plan your route, remember a pre workout snack - because if it's easy, you're more likely to get moving.
Tip #3: Start small
Don’t put pressure on yourself. Nothing is more demotivating than telling yourself you're going to run for an hour and then having to stop after just a few minutes or seconds. Same goes for deciding you'll be heading to the gym seven days a week but only managing it for a fortnight. The key to getting movement into your life is starting small, making your goals achievable, and fitting things into your everyday routine.
And the great thing about making your goals achievable? You're more likely to meet and even exceed them. And who doesn't love reaching their targets?
Tip #4: Think about how it’ll make you feel
You might be one of those lucky people that feel endorphins and feel-good highs as soon as you get going. But if you're not, don't worry. It's ok not to love every minute. Focus on how your brain will feel after movement and use it as motivation for next time – it’ll be worth it.
Tip #5: Do it with someone else
Having someone else to get active with can help if you're feeling demotivated or need a confidence boost to get started. Movement and exercise are great ways to socialise with old and new friends.
Whether it's catching up on a dog walk with a friend or starting a new sport to meet some new people while having fun, moving with others is a great way to bring more movement into your routine.
Tip #6: Sign up to something
Sometimes having something to aim for can give you that extra boost to get moving. There's loads of great events for you to try - from hikes and runs to cycling and ultramarathons. And, if that's not your cup of tea you could create your own challenge - think big, start small.
Tip #7: Enjoy it
Sometimes it can feel like exercise has to be difficult or not enjoyable. We're here to tell you that's not true. In fact, if you find something you love, you're way more likely to stick it out and make it part of your everyday life. There's no right or wrong way to move. And there's no limit to what you can try. Even a ten-minute brisk walk can make a difference to how your mind and body feel.
Tip #8: Get outside
A huge theme in CALM's tips and advice is the great outdoors. Their advice is to get out in the open - it can be the key to unlocking movement and exercise in your lives.
Being prepared for rain or shine is important, so pack a rain mac, wear some comfy shoes and get yourself to your local park, beach or nature reserve. Getting outside in the fresh air for even five minutes can have a massively positive impact on your mental health.
Tip #9: Music
Another top tip from the CALM community is around music. Whether it's digging out your favourite album, curating a top-notch playlist, or plugging into a podcast - finding the right thing to listen to can be a massive motivator.
Tip #10: Recognise when you need to rest
Look, movement's great. But so is resting and giving yourself the time you need. If movement doesn't feel possible right now, that's ok too.
Talking about exercise and movement can feel like it comes with a side order of shame. But please remember, your ability to move and your motivation to move are not linked to your worth
