Physical activity is beneficial not only for your physical health but also for your mental well-being. Research has shown that exercise can help reduce stress, anxiety, and depression and improve mood, self-esteem, and cognitive function. However, many of us need help finding the time, motivation, or opportunity to exercise regularly, especially amidst a busy and stressful life. How can we make physical activity a part of our daily routine and prioritise our mental well-being in the year ahead? Here are some tips that might help:

Start small and gradually increase your intensity and duration.

Don’t set unrealistic or overwhelming goals that might discourage you from exercising. Start with something you can easily do, such as walking, stretching, or dancing for 10 minutes a day, and gradually increase the intensity and duration of your activity as you feel more comfortable and confident. As the World Health Organization recommends, aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

Find an activity that you enjoy and suits your lifestyle.

Don’t force yourself to do something you hate or don’t fit your schedule or preferences. Find an activity that you like and that matches your personality, goals, and abilities. For example, if you are a social person, you might enjoy joining a group class, a sports team, or a walking club. If you are a creative person, you might enjoy dancing, yoga, or martial arts. If you are busy, do home workouts, cycling, or jogging.

Schedule your exercise and make it a habit.

Don’t rely on your mood or motivation to exercise. Make it a part of your daily routine and stick to it. Plan your exercise sessions in advance and put them on your calendar or to-do list. Treat them as necessary appointments that you can attend or reschedule. Try to exercise at the same time and place every day, or as often as possible, to create a habit and a cue for your brain.

Track your progress and reward yourself.

Remember to monitor and celebrate your achievements, whether big or small. Track your progress using a journal, an app, or a wearable device. Record your activity, duration, intensity, frequency, and how you feel before and after exercising. Reward yourself with something that makes you happy, such as a movie, a book, or a treat. Share your progress with your friends, family, or online community. This will boost your motivation and self-efficacy to keep going.

Be flexible and forgiving.

Don’t be too hard on yourself if you miss a session or have a bad day. Remember that nobody is perfect and that life is unpredictable. Instead of feeling guilty or giving up, learn from your experience and adjust your plan accordingly. Be kind and compassionate to yourself, and focus on the positive aspects of your journey.

Incorporating physical activity into your daily routine can be challenging but possible. By following these tips, you can make exercise a part of your lifestyle and boost your mental well-being. Remember that you are not alone and have the power and potential to create positive changes in your life.