Move Your Body, Boost Your Mind
November 11th Move your body, boost your mind As social distance drags on, people experience more stress, increased symptoms of depression and anxiety, and increased mental health disorders. Research shows that moving your body is a way to fight disaster and gloom COVID-19[FEMININE Vous savez probablement déjà que la marche a de nombreux avantages pour […]

Move your body, boost your mind

As social distance drags on, people experience more stress, increased symptoms of depression and anxiety, and increased mental health disorders.

Research shows that moving your body is a way to fight disaster and gloom COVID-19[FEMININE

Vous savez probablement déjà que la marche a de nombreux avantages pour la santé de votre corps, tels que le renforcement des muscles, le soutien des articulations et l'amélioration de la circulation. Mais ce ne sont pas seulement votre cœur et vos muscles qui en bénéficient. En fait, il a été constaté que l'exercice régulier avait un impact profondément positif sur santé mentale. Il soulage également le stress, améliore la mémoire, vous aide à mieux dormir et améliore votre humeur générale.

UNE étude ont constaté que l'exercice peut être aussi efficace que les médicaments et les psychothérapies. Une façon dont le mouvement peut stimuler l'humeur est d'augmenter une protéine cérébrale appelée BDNF qui aide les fibres nerveuses à se développer et à vous sentir plus heureux. Scientifique accrédité en exercice, Mitchell Finn explique que marcher et augmenter le nombre de pas peut considérablement améliorer votre humeur et vous rendre globalement plus heureux et en meilleure santé.

«Lorsque vous faites de l'exercice, cela augmente les endorphines, la dopamine, l'adrénaline et l'endocannabinoïde - ce sont tous des produits chimiques du cerveau associés au fait de se sentir heureux, de se sentir confiant, de se sentir capable, de ressentir moins d'anxiété et de stress et encore moins de douleur physique.

COMMENT AUGMENTER LES MOUVEMENTS DANS VOTRE JOURNÉE

Il existe de nombreuses façons d'améliorer la marche pour vous et de l'adapter à votre style de vie. Mitchell partage quelques conseils sur la façon de commencer:

SUIVEZ-LE

Que vous soyez novice en matière de marche et d'exercice ou que vous soyez un passionné de gym, le suivi de vos pas est un moyen simple et fiable de définir des objectifs, de suivre les mouvements et de bien comprendre le nombre de pas qu'il vous faut réellement pour marcher de A à B. Un examen de études de recherche sur le podomètre ont constaté que les personnes qui se fixaient un objectif avec un podomètre étaient plus susceptibles d'augmenter leur activité physique, de perdre du poids et d'abaisser leur tension artérielle. Soudainement, vous commencerez à trouver des moyens d'ajouter des étapes en:

    • Parking plus loin de votre destination
    • Ajouter une balade à vos pauses et déjeuners
    • Prendre les escaliers plutôt que l'ascenseur
    • Profiter d'une soirée à pied avec ses proches

De plus, inscrivez-vous au 10000 pas programme pour commencer à suivre vos étapes.

TRIPLE VOS DÉPLACEMENTS

Il est plus facile d'ajouter quelque chose que vous faites déjà, plutôt que de faire quelque chose de nouveau. Par exemple, si vous emmenez votre chien faire le tour du pâté de maisons, encerclez le bloc trois fois. Si vous marchez jusqu'à la boîte aux lettres à la maison ou à l'imprimante au travail, faites trois voyages.

TROUVER UN AMI

Parfois, il est difficile de trouver la motivation pour se promener après le travail. En fait, c'est pourquoi faire de l'exercice avec un ami ou un être cher peut être un énorme avantage. Suggérez une routine quotidienne ou hebdomadaire et engagez-vous, en vous aidant mutuellement à atteindre vos objectifs. Voici une liste de raisons pour lesquelles vous devriez marcher avec un copain:

    • C'est plus amusant de faire de l'exercice avec un ami
    • Vous êtes plus susceptible de respecter votre engagement
    • Vous avez plus de chances de réussir objectif
    • Vous travaillerez plus dur avec quelqu'un d'autre

COMMENCER

«La quantité d'exercice quotidienne recommandée est de 150 minutes d'activité d'intensité modérée par semaine, ce qui équivaut à 30 minutes par jour, 5 jours par semaine», a déclaré Mitchell. Cependant, il vaut mieux faire de l'exercice que rien du tout. Si vous avez besoin d'aide pour démarrer ou si vous souhaitez des conseils professionnels spécifiques à vous, consultez un physiologiste de l'exercice accrédité ou un scientifique de l'exercice accrédité.

Cliquez ici pour en trouver un près de chez vous!

lire plus de blogs


If you’re having dysfonctionnement beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are esprit. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your détermination quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or puissance yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your esprit and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current sport level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window de course, walk, run, or bike with a friend, or listen to your favorite music while you move.

Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule ? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo it.

Health issues ? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.

Warm up. Warm up with dynamic stretches—active movements that warm and flex the groupes musculaires you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm up by walking. Or if you’re lifting weights, begin with a few light reps.

Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

There’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build vêtements that last. Follow these steps to make exercise one of them.

A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through ? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.

Triggers are one of the confidentiels to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you’re up and course. Find ways to build them into your day to make exercise a no-brainer.

People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.

If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.

Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis, for example—can burn at least as many kcal as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies !

SHOP NOW

Leave a Reply

Your email address will not be published. Required fields are marked *