As I picked up my 7 years old son from his football training, he said (and I quote using his own words):

“ You know mummy since you are a life coach and focus a lot about self-care and well-being, in your next post you should mention how important it is to play a sport or even go outside in the fresh air. Instead of sitting at home doing nothing, people should exercise 30 minutes 3 times a week. This is good to give their brains a break and also their bodies need that.”

I could not agree more with him. In today’s fast-paced world where many work remotely, prioritising one’s health and body movement is essential.

Working out indoors or outdoors offers numerous benefits for both physical and mental well-being.

• Enhances mood: Exercise triggers the release of endorphins, neurotransmitters known as “feel-good” hormones. When combined with the natural beauty of outdoor settings, this endorphin release increases, leaving us feeling happier and more content.
• Improved Physical Health: Regular exercise maintains weight, lowers chronic disease risks, and strengthens muscles and bones.
• Increased Energy Levels: Despite initial fatigue, consistent exercise boosts endurance and energy, enhancing productivity and focus.
• Better Sleep Quality: Regular exercise promotes better sleep patterns and reduces insomnia symptoms. Quality sleep is crucial for cognitive function, mood regulation and overall health.
• Boosted Immune System: Exercise strengthens the immune system by promoting circulation, which allows immune cells to move freely throughout the body. In addition, working out outdoors and exposure to the sun and fresh air are essential elements for our physical health.
• Stress Reduction: Exercise serves as a natural stress reliever by reducing levels of cortisol, the body’s primary stress hormone. Besides, working outdoors, one gets to enjoy the calming effect that nature has on our minds; the sight of greenery, the sound of birds and the scent of flowers. Whether it’s a walk, yoga session or intense workout at the gym, physical activity reduces stress and anxiety, promoting mental clarity and emotional well-being.
• Increased Self-Confidence: Achieving fitness goals and witnessing physical improvements can significantly boost self-esteem and self-confidence. Exercise provides a sense of accomplishment and empowerment, leading to a more positive self-image.
• Social Connections: Participating in group exercise classes, sports activities or outdoor activities provides opportunities to connect with others who share similar interests.
• Longer, Healthier Life: Regular physical activity reduces premature death risks, ensuring a higher quality of life.

I read an article called “Your brain is hard-wired to avoid exercise”. The article, in summary, talks about the brain’s tendency to evaluate efforts versus reward, which often leads people to stick to routines and avoid activities that require effort such as regular exercise. It emphasizes the importance of understanding our brains’ strategies and employing new ones like goal setting to cultivate a positive mindset towards fitness and healthy lifestyles.

So if you lack motivation or think you haven’t got the time to work out, remind yourself of the benefits. It could be as simple as a dance in the kitchen, a lap around the block at lunchtime, going up and down the stairs or walking to your local shop instead of driving.
With setting health-related goals, time management tools, awareness and adaptations, you sure can.