Have you ever noticed how a simple walk can clear your mind, or how stretching your legs after a long day can bring a sense of relief? That's no coincidence. Exercise is not just a physical activity; it's key to unlocking a happier, healthier mind. Here, we’re going to explore why creating habits around exercise can transform your mental health and how you can make small changes so these habits naturally become a part of your daily routine. 

The magic of movement

Why does moving our bodies have such a profound impact on our mental health? When we exercise, our bodies release feel-good chemicals like endorphins and serotonin. These are the body's natural mood lifters, reduce in feelings of stress, anxiety, and depression. For instance, it’s said that doing a daily physical activity for 2 hours a day can reduce depression symptoms by 23%

But, that’s not all! Regular exercise also improves sleep quality, boosts self-esteem, and sharpens our mental sharpness.

Healthier habits for a happier you

Creating habits around exercise might sound daunting, but if you start small, it will feel less so. Here are a few steps to take when starting your movement journey:

1. Connect with your why

Before you sign up to the next local marathon, take a moment to reflect on why you want to start this journey. Is it to manage stress? Improve sleep? Feel more energised? Connecting with your personal reasons will serve as a powerful motivator, especially on days when an evening scrolling your phone seems more appealing than the treadmill.

2. Craft a plan that sparks joy

The best exercise plan is the one you enjoy because that's the one you'll stick with. If the thought of running makes you groan, don't run. Maybe you love dancing, hiking, or even vigorous gardening. The key is to find activities that make you feel good and that make you look forward to exercising.

3. Incorporate exercise into your routine

Consistency is key in habit formation. Look at your schedule and find slots where exercise can naturally fit. Perhaps it's a morning yoga session, a lunchtime walk, or an evening bike ride. The more seamlessly it fits into your life, the easier it will be to maintain. Equally, if you’re not a morning person, then perhaps a morning HITT class isn’t for you. Ensure you plan your workouts to a time that you’ll be most comfortable and engaged with.

4. Start small and scale up

Rome wasn't built in a day, and neither is a habit. Begin with manageable goals, like a 10-minute daily walk, then gradually increase the duration and intensity. Small successes build momentum and confidence, after a while you’ll be able to stretch your fitness goals further.

5. Move with friends

Exercising with a friend can turn a workout from a chore into a cherished part of your day. Find someone with similar goals and encourage each other. It's a wonderful way to stay accountable and share the joys (and occasional groans) of getting active.

6. Celebrate progress

Every step forward deserves recognition. Set milestones and celebrate them. This doesn't mean indulging in a huge cake for every workout completed (tempting as that may be), but rather acknowledging your hard work and dedication. Perhaps treat yourself to a new book, a relaxing bath, or an extra episode of your favourite series.

7. Be kind to yourself

There will be days when you don't meet your exercise goals, and that's okay. Be gentle with yourself. Habits take time to form, and setbacks are part of the journey. What's important is getting back on track with kindness and understanding.

The road ahead

Remember that the journey to mental wellness through exercise is uniquely yours. There's no one-size-fits-all approach, and the best path is the one that feels right for you. By creating and nurturing these habits, you're not just moving your body; you're lifting your spirits, brightening your days, and stepping into a sunnier state of mind.