Exercise
It Is not hard to find evidence for the benefits of exercise. It reduces the incidence of many diseases including Diabetes,
Dementia and certain cancers, and can significantly improve ones mental health.Additionally once it becomes a habit,
you feel the benefits first hand. Often one of the hardest things is integrating regular exercise into your day to day life.The
following are some suggestions to help do this:
1. Chose an activity you like/love
One of the biggest factors in being able to maintain any habit is finding one that you like.
If you hate running or going to the gym don't try to force it. Chose something that you enjoy.
2. Redefine what counts as exercise
Dancing, yoga, and walking in nature are all forms of exercise. I often have patients say that they don’t like exercise but love hiking. Exercise does not only mean running or lifting weights.
3. Know your reason for exercising
Rather than seeing exercise as another thing you have to check off your list, have a purpose.This may be to feel better, look better, or even have time to yourself.
4. Find a friend/partner to exercise with
Exercising with someone else can increase your motivation. Having a commitment like a weekly walk or run, can increase your likelihood of following through with it.
5. Make it interesting
There are a number of ways to make exercising more exciting. Adding music or going somewhere inspiring in nature. There are also various classes from barre(ballet) to dancing to pilates or even pilates with rowing.
6. Don’t be afraid to get help.
Listed below are a number of Apps. Sometimes a few sessions with a personal trainer can also help with motivation.
7. Start small
Start with small sessions, and gradual build up. Ideally exercise 3-4 times a week, however if you can only start with 1 or 2 start with that. If 45 minutes is too overwhelming, start with 15min and progressively increase this.
8. Book in a session as if it were an appointment
Rather than saying “I'll try to do a few sessions in the week”, choose the day and time and put it in your diary. This makes it much easier to stick to.
NB/ if you have any underlying health conditions, you should consult with a medical professional before undertaking any new exercise programs.
Suggested Apps:
Running:
Couch to 5k
https://apps.apple.com/cy/app/couch-to-5k-runner/id448357306
This is a great app if you are starting to run
Online training Apps and sessions
Youtube has hundreds of different workouts. The difficulty can often be finding something you like or not getting overwhelmed by too many choices! It can help to be specific about what you want to do. If you want a HIIT or high intensity workout, you can search HIIT and the duration you want to train for.
Apps
Sworkit
Different workouts for strength and fitness.
ie/ abdominal workout or increase flexibility workout
https://www.nike.com/au/ntc-app
Guided good quality workouts from 15-45minutes
Yoga
Yoga studio
https://apps.apple.com/au/app/yoga-studio/id567767430
This is a great App with sessions of various duration and intensity
Downdog
An app with various yoga workouts, as well as HITT and 7 minute workouts
Yoga with Adriene
https://www.youtube.com/user/yogawithadriene
A series of youtube yoga videos