A quick 10 minute workout to help boost your mental health
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How’s your motivation and mental fitness this winter?
How did you go with HerCanberra’s Move for 10 program last week? Exercise isn’t easy for many people—often pain and poor mental fitness stops many of us from getting active and being social over winter. There is mounting evidence suggesting that exercise is an effective treatment method for people suffering from acute and chronic mental illness.
Did you know even ONE workout a week has positive benefits on your mental fitness? Higher doses of exercise may be more effective but may be less likely to stick to the routine. It’s all about consistency.
Over the next couple of months, we are going to help you through the colder months. Let’s find 10 minutes of exercise today in your warm cosy lounge room.
At HerCanberra we like to make it easy for you—you can print this week’s Move for 10 program here:
1) Resisted low rows—two sets, 10 reps.
2) Isometric wall sit—two sets, 10 reps.
3) Resisted side stepping bent leg—two sets, 10 reps.
4) Single leg balance, eyes closed—two sets, 10 reps.
5) Resisted scapular “I”—two sets, 10 reps.
If you need a modified program, let me know.
Are you struggling to make a start? Here are five hacks to get you started:
- Start small— a 10 to 15 minute circuit is a great starting point or even a morning walk!
- Set short term goals (this week, next week).
- Write down the goals.
- Plan to exercise at a specific time of the day (whatever fits into your lifestyle).
- Be organised. Have your shoes and exercise kit ready to go in the morning, setting yourself up for success is important.
It’s the simple habits that often stick. Be patient—exercise studies have shown a significant reduction in depression after eight weeks. Hang in there!
Can you find 10 minutes today?
If you are experiencing mental health issues or suicidal feelings, please contact Lifeline on 13 11 14. If it’s an emergency, please call 000.
Disclaimer
The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.
Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):
- Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
- Be active on most—preferably all—days of the week.
- Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
- Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).
Love, Kirra.
Capital Hydrotherapy and Exercise Physiology is open for one-on-one Hydrotherapy, Aquatic Physiotherapy (and land-based Physio), land-based Exercise Physiology, small group therapy, Hydrolates™ classes (Aquatic Pilates) with strict COVID-safe precautions.
If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!
