The Heart and Stroke Foundation South Africa suggests adding 30 minutes of physical activity to your daily schedule can have a substantial effect on your mental and emotional health. Exercising moderately five times a week is one of the best things you can do for your body and mind. If that still seems like an intimidating amount of time to spend exercising, don’t lose hope. Even just a little physical activity is better than none at all.
Make the time
Start gradually and slowly build up to at least 30 minutes of activity on most days of the week. Try to exercise at the same time of day, so it becomes a consistent part of your lifestyle. Your body will come to expect the workout and mentally look forward to that ‘me-time’.
Know your limits
Look for opportunities to be more active during the day. Take the stairs instead of the escalator, and don’t sit still for very long periods, make sure to take regular 15-minute breaks to do something active. Avoid exercising too forcefully right after meals, when it’s very hot or humid, or when you just don’t feel up to it. Hydrate regularly and keep a reasonable pace – you know your body.
Enjoy your workout
Choose activities that are fun, that don’t feel like a chore. Add variety, that way exercise will never seem tedious or routine. Ask family and friends to join you – you may be more likely to stick with it if you have company. Exercise is a good way to decompress or distress.
Track and celebrate your achievement
Make a note of your activities in a logbook. Write down how long it takes you to complete the activity and how you feel after each workout. Motivate yourself at special milestones with rewards, like a spa day or a gift for yourself.
