Exercise

Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning.

Think about ways you can make exercise part of your daily routine and lifestyle. Choose something you enjoy and ask your friends or family to help motivate you and to keep you on track.

If you own a dog, take them for walks in your local area.

Beginning an exercise plan doesn’t have to be difficult. Walking for as little as 30 minutes, 3 times a week, has been found to be beneficial. Don’t worry too much about what exercise you choose. Aerobic and anaerobic exercises are both effective at improving mental health. What’s important is that you like what you’re doing!

Anaerobic Exercises: Weightlifting Sprinting (running, biking, etc.) Interval training Climbing
Aerobic Exercises: Walking, jogging, or biking Elliptical or ski machines Swimming Dancing

If time is tight, you might still be able to squeeze some exercise into your day. Maybe you could walk to school or college? Or even walk during your lunchbreak. Two 15-minute walks work just as well as one 30 minute walk! Here are some tips to help:

• Need to make a phone call? Walk and talk.
• Get an exercise buddy to encourage you and hold you accountable.
• Do an activity you enjoy, and it won’t be a chore.
• Take the stairs instead of the lift.
• Head outside for 10 minutes during lunch.

Are some days of the week easier to find time to exercise than others?
Choose a minimum of three days per week to exercise. Aim to exercise for at least 30 minutes, but the time can be split up throughout the day.

List three types of exercise you would like to try.
The best exercises are activities that you’ll genuinely enjoy, without having too many obstacles to get started.

What strategies can you use to make sure you remember to exercise?
It’s easy to put off exercise, prioritize other things, or simply forget about your plan. Circle the ideas that might help you stick to your plan.

• Plan to exercise with a friend so you can both hold one another responsible.
• Set an alarm to remind you when to exercise. If you’re using your phone alarm, set it to automatically repeat every day at the same time!
• Get into a routine by exercising at the same time every day. Try attaching exercise to a particular part of your day, such as walking every evening right after dinner.
• Reward yourself for a job well done. Treat yourself to something you enjoy when you exercise. However, you have to be honest! No exercise, no reward.