Creating a routine: Integrating movement into your daily life for your mental health

Following Mental Health Awareness Week, we’ve all been thinking about how powerful movement is for enhancing mental health, providing numerous benefits such as reducing stress, boosting mood, and improving overall well-being. However, integrating physical activity into daily routines for yourself and your family can be challenging, especially with busy schedules and competing priorities.

Keep reading for practical advice on how to make physical activity a sustainable and enjoyable part of your routine.

Setting realistic goals and finding activities you enjoy

Set realistic goals: Start by setting achievable goals that fit your family’s current fitness levels and schedules. Instead of starting with an hour of exercise every day, begin with smaller, more manageable goals, such as 15-30 minutes of activity a few times a week. Gradually increase the duration and intensity as everyone builds stamina and confidence.

Find activities you enjoy: The key to sustaining a physically active lifestyle is to engage in activities that everyone in the family enjoys. Whether it’s dancing, hiking, swimming, or playing a sport, choosing activities that are fun for all will make it easier to stick with your routine. Experiment with different types of exercise to discover what your family likes best.

Incorporating movement into everyday tasks

Active transportation: Incorporate movement into your daily commute or school run by walking or biking to school or work. If you use public transportation, try getting off a stop early and walking the rest of the way. These small changes can add up and significantly contribute to your daily physical activity.

Take active breaks: Integrate short, active breaks into your day. Stand up, stretch, or take a quick walk every couple of hours to break up long periods of sitting. Even a few minutes of movement can help refresh your minds and bodies.

Household chores: Turn household chores into an opportunity for exercise. Activities like vacuuming, gardening, or washing the car can get your heart rate up and count towards your daily physical activity. Make it a fun challenge to see how many steps everyone can accumulate while completing these tasks.

Benefits of short, regular exercise sessions

Short but frequent: Short, regular exercise sessions can be just as effective as longer workouts, plus this approach can be easier to fit into a busy schedule and still provide significant health benefits.

Consistency over duration: Consistency is more important than the duration of each workout. Regular physical activity, even in short bursts, helps maintain mental well-being, reduces stress, and improves mood. Find a rhythm that works for you and stick to it.

Encouraging family and friends to join in

Social support: Involving friends in your physical activity routine can boost motivation and make exercising more enjoyable. Plan group activities like hikes, weekend bike rides, or workout sessions with friends. Social support can help you stay committed and make exercise a fun, shared experience.

Make it a family affair:

Encourage family members to be active together. Organise regular family walks, dance parties, or sports days. Not only will this improve everyone's physical health, but it also strengthens family bonds and creates lasting memories.

Integrating movement into your daily routine is a powerful way to support your mental health. By setting realistic goals, finding enjoyable activities, incorporating movement into everyday tasks, and encouraging family and friends to join in, you can make physical activity a sustainable and enjoyable part of your life. Remember, the key is consistency and finding joy in movement!

Start small, stay committed, and watch as both your physical and mental health flourish.