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It’s just another Tuesday for you. You wake up in the morning and rush to work or wherever you study. Then you get things done. Somewhere during all of that, you are able to sneak in some time for a meal or two. Your body is in overdrive. There’s this rush to get somewhere, do something, be someone. It’s a fast-paced world and everyone is on that race to get somewhere, do something, be someone. But we all are making that one mistake of neglecting possibly one of the most important relationships in our life. The relationship with your body. The body that fuels you. Prepares you for action. But also the same body that needs to be fueled. Needs rest, maintenance and repair.

Within this body, you have a nervous system that’s responsible for sending and receiving signals within you, from the outside, from the inside. This nervous system that scans a stressful situation to be addressed. The nervous system that picks up on things that you fear and asks you to run or fight it. The same nervous system that sometimes gets so overwhelmed by joy or grief or tension that it just freezes for a while.

On the same Tuesday, your body prepares itself for yet another overdriven day where it has to perform beyond its capacity. But your brain knows that the tasks are important, so like a good friend to you, your body starts gearing up for those. Your body sometimes might wish that you gear it up for joy. Or rest.

You see what happens here, is that our bodies and minds have a connection where if one is unwell, it affects the other too. The path to a balanced and fulfilling life often begins with nurturing our mind and body both. So why not craft a way to take care of ourselves that improves the relationship we have with our body and mind so it’s open to joy, but also being fit and well-functioning?

For children and teenagers, they may have a lot more energy than an average adult. So it’s important to ensure that their physical activity is not just about promoting physical health; it’s also crucial for their cognitive development and emotional growth. We often wonder why school students look forward to P.E classes over math or science sometimes?

This is because engaging in regular exercise releases endorphins, the body’s natural “feel-good” hormones. These endorphins act as mood enhancers, reducing stress and anxiety while promoting an overall sense of happiness and relaxation. Physical activity also improves blood circulation, enhancing brain function and cognitive abilities. 1

Active playtime helps improve concentration, memory, and problem-solving skills. It provides an avenue for children to release pent-up energy, reduce feelings of restlessness, and better manage their emotions.2

As adults, our lives can often become hectic and stress-laden. Regular physical activity of moderate intensity – such as walking, cycling, or participating in sports – significantly improves health, fitness and mood. Exercise promotes better sleep quality, allowing our minds to rejuvenate and process emotions effectively. 3 Moreover, participating in group activities or sports fosters social connections, reducing feelings of isolation and loneliness that can negatively impact mental well-being.

For older adults, staying active can contribute significantly to maintaining cognitive function and emotional equilibrium. Physical activity aids in preserving memory and cognitive flexibility, reducing the risk of cognitive decline. Seniors who engage in exercise also experience improved self-esteem, reduced symptoms of depression, and a greater sense of independence and control over their lives. Adequate levels of physical activity help to control weight and reduces the risk of metabolic illnesses. Being active can reduce the risk of a host of non-communicable illnesses, such as cardiovascular diseases, diabetes, colon and breast cancer and dementia.

So how do we incorporate this in our self-care plan as per our age?

WHO recommends4 that Children and teenagers aged 5 to 17 should aim for:

  • At least 60 minutes of moderate to vigorous physical activity every day.
  • Even more benefits can come from being active beyond 60 minutes each day.
  • Primarily focus on aerobic activities like brisk walking, running, cycling, swimming, or dancing. Include vigorous exercises such as jumping rope, playing basketball, soccer, or other sports that enhance muscles and bones, at least 3 times a week.

For people who are aged between 18 to 64 are recommended to:

  • Aim for at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous-intensity activity, or a mix of both.
  • Break up aerobic activity into 10-minute segments.
  • For extra benefits, consider increasing moderate-intensity aerobic activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity activity.
  • Do muscle-strengthening exercises for major muscle groups on 2 or more days each week.

For adults aged 65 and older:

  • Aim for at least 150 minutes of moderate-intensity aerobic activity weekly, or 75 minutes of vigorous-intensity activity, or a combination.
  • Break up aerobic activity into 10-minute segments.
  • For added benefits, consider increasing moderate-intensity aerobic activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity activity.
  • Include muscle-strengthening exercises for major muscle groups on 2 or more days each week.
  • Older adults with limited mobility should focus on balance and fall prevention through physical activity on 3 or more days per week.
  • If health conditions prevent recommended activity levels, engage in physical activity as per abilities and conditions.

If you are looking into physical activity that also improves mental health, Eastern practices such as Qi-gong, or yoga can be deeply helpful since these follow ancient philosophy of boosting our mind-body connection and living a peaceful, awakened life. Practising not just the poses or moves of Qi-gong or yoga but also studying and incorporating the principles of these can bring more joy and make you more connected to the present, rather than being stuck in the past or worrying about the future.

Somatic exercises have specifically been created to release stress and tension from the body and getting our nervous system out of the fight/flight/freeze states and allowing us to be more regulated emotionally. Look into Tension Release Exercises and Somatic stress reduction techniques that would allow you to be gentle and slow with your body, therefore building a compassionate and beautiful connection with your inner state. 5

Remember, it’s important to have fun while you are doing it. Maybe cross-fit is what brings the most fun for you, or yoga, or pilates, or running, or swimming, or cycling.

Maybe you are interested in shaping your body, maybe you are interested in emotional release since our body stores stress and traumatic memories. Whatever it is, it’s important that you view it as an interesting activity rather than a boring obligation. It’s okay to mix and match your activities to bring variety in your month-long routine.

As long as you are consistent with it, after all. If you have one of those hectic days where you can’t take out time for exercise, a 10-minute walk will do the trick.

But during consistency, it’s also important to give yourself rest, hydration and balanced nutrition. Exercising too much while keeping ourselves deprived of balanced nutrition could be very taxing for the body. And since this is not a fitness blog, but a mental health one, it’s important for me to lovingly remind you how important it is to build a kind relationship with our body, and therefore a kind relationship with ourselves.6

If you wish to have professional help that also incorporates the beauty of movement to improve our mental health, look for trauma-informed therapy that is not just talk therapy, but it works with the body and gives you ways to release the stress responses such as fight/flight/freeze mode through simple somatic techniques7. Trauma-informed therapy is wonderful for talking and also understanding how deeply disturbing moments of our lives and being in constant stress can affect our body, and how we can help our bodies feel safe and relaxed again. If you wish to look into this further, you can contact me for a one-on-one consultation on how trauma-informed therapy will help your mind and body in your healing journey!

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