PHYSICAL activity, we all know, is good for your body but are you aware that it’s great for your mind too.

Research has shown that exercise releases chemicals in your brain that make you feel good, and among the benefits of this are boosting your self-esteem, helping you concentrate as well as to enjoy great sleep, look and feel better. This cannot be bad for something we can quite easily do for free!

Being active doesn’t have to mean taking out an expensive gym membership, employing a private trainer, getting up to jog at 5am or sporting Lycra, unless you want to! There are so many ways to be active and they can all help to improve your mental health.

Additionally, taking part in physical activities can be a great way to meet people. It can also offer you the chance of taking a well-deserved break from the hustle and bustle of daily life.

Leading an active life can help to improve your feelings of self-worth and foster confidence.

Taking part in a form of exercise that you really enjoy can give you a goal to aim for and a real sense of purpose.

A few benefits of exercise are:

  • Less tension, stress and mental fatigue.
  • a natural energy boost.
  • Improved sleep.
  • a sense of real achievement.
  • a focus in life and motivation.
  • less anger or frustration.
  • a healthy appetite.
  • a better social life.
  • having fun.
  • Getting started

    The first thing you need to do is to make time. Work out what time you have available and choose something that fits into your busy schedule.

    Alternatively, you should re-jig commitments to make room for some physical activity.

    No excuses – you will find time.

  • Be practical and do not set unachievable goals. Ask yourself the following questions and be truthful. Will I need support from my friends and family? Will an active lifestyle have an impact on others in my life? Are there any costs involved, and if so what can I do to make it affordable?
  • Which activity works for you? You should try to enjoy whatever it is. Is there a particular part of your body you want to exercise? Do you need to be more physically active at home? Do you want a change of scene? Finally, would you like a structured activity that someone else has organised?
  • Making exercise part of daily life

    Adopting a more active lifestyle can be as simple as listening to motivational music while doing the housework, or making small changes to your routine.

    Here are a few suggestions and there are many more that you can come up with easily:

  • While you are at home some activities you could undertake are to walk the children or grandchildren to school and then jog home; push the lawnmower with extra vigour; get an exercise DVD and use it; speed up the housework – vacuum harder and faster until you’re warm; put on some music for a 10-minute dance; apply some real elbow grease when cleaning the car; or when you do get time for a break, go for a swim.
  • There are lots you can also do at work. Start walking to and from the train station or the bus, time it, and then go faster the next time; use the stairs for journeys less than four floors up and avoid the lift; don’t pick up the telephone but walk to see a colleague; take a brisk walk, do an exercise class or go for a swim during your lunch break; take a longer walk or cycle route home and discover new areas in the process; or stop at the gym on your way home.
  • Some things you might consider doing when you are out and about. Leave the car at home for short journeys and get walking; get off the bus a stop earlier, or get on a stop later; park at the far end of the supermarket car park or walk to the shops; join in with your children’s or your grandchildren’s games – why not be part of the football team; jog and walk the dog when you take him out – jog 10 paces, then walk 10; or you could join an exercise class at your community centre and meet your neighbours.
  • The most important thing is to stop putting these simple things on the long finger. You will be amazed how well you can feel after the most moderate of exercise, and it can often leave you wanting more.

    Stop saying I will do it next month, next week, next Monday.

    Why not start today?

    How active do I need to be?

    Do not be over-ambitious. Aim to do 30 minutes of moderate exercise five times a week. Don’t panic. It may sound like a lot at first, but it isn’t as daunting as it might first appear.

    Moderate exercise simply means being energetic enough that you:

  • Breathe a little heavier than normal, but aren’t out of breath.
  • Feel warmer, but don’t end up hot and sweaty.
  • You don’t have to jump into the deep end. Build up slowly and at a pace that suits you.

    You might like to do 30 minutes per day, or you may prefer two split your time into two 15 minute sessions – it’s entirely up to you.

    The most important thing is to get going.