Five strategies to help you implement five minutes of healthy habits a day
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Did you know five minutes of moderate exercise can create a mood-enhancement effect?
Just five minutes. Where could you implement five minutes of healthy habits throughout the day?
Have the past two years of uncertainty and restrictions affected your mood?
For many people, exercise can be the best kind of medicine. It can not only work its magic for your physical wellbeing but, helps your mental health, too. The Australian Physical Activity Guidelines recommends a minimum of 150 minutes of physical activity each week (and two strength sessions). However, often, within five minutes after moderate exercise, you get the mood enhancement effect.
It’s been scientifically proven that the time of day you exercise, doesn’t matter—it’s just a matter of scheduling it….
It’s been a crazy two years, so next time you feel the daily pressure building up, try taking a five-minute break for exercise.
For example a run around the block or a bodyweight circuit of lunges, squats and push-ups.
I’m going to make it easy for you. I have created a My Five Minute Workout Plan just for you and each week over the next five weeks we will give you a five-minute workout to adhere to. Download it here.
Did you know one in two adults aren’t getting enough exercise? If you want to successfully start implementing five minutes of healthy habits, then you need to:
1) DECIDE what you want exactly (in the goals section of the plan)
2) WRITE it down (use the planner)
3) SCHEDULE when it’s going to happen (morning, noon, after work?)
4) DO – (follow-through)
5) REPEAT (work on it every day)
Make sure the plan is achievable daily—that’s the key.
I’d love you to share your plan with me (kirra@capitalhydrotherapy.com.au):
Let’s keep this five-minute plan simple:
- Decide.
- Write.
- Schedule.
- Do.
- REPEAT
How have the past two years of uncertainty and restrictions affected your mood?
So, how much exercise should I be doing?
Furthermore, five minutes of exercise is not enough, however, it is a start (and getting started is often the hardest part). Here are the current Australian Physical Activity Guidelines:
Adults aged 18 – 64
- 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 every week.
- 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, each week.
- Do muscle-strengthening activities on at least 2 days each week.
Older Adults 65+
- Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities.
- Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility.
- Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
- Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity.
- Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.
For more guideline information, visit: www.exerciseright.com.au/exercise-right-for-life
