We all know the drill: exercise is good for us. It keeps our body strong, mind sharp and spirits high. But finding the motivation to get up and move can sometimes feel overwhelming. You’re not alone if you’re struggling to lace up your sneakers or roll out your yoga mat. But what if we took a deeper dive into why movement is so good for us? Maybe it’ll inch us a little closer to making it a priority.
One of the most significant barriers to exercise is the belief that you must commit to an intense workout routine. Not so, says Auckland-based sports scientist, physiologist and nutritionist Kim Harkness (thebodmother.com). “The key is to start small. If you’re new to exercise or getting back into it after a break, don’t overwhelm yourself with hour-long sessions (unless that’s your jam, of course). Begin with 10 minutes of activity a day. As you build consistency, you can gradually increase the duration and intensity.”
Exercise shouldn’t be a chore. The best way to stick with it is to find something you genuinely enjoy. “Experiment with different activities until you find what lights you up,” says Harkness, who uses her exercise science background to create classes that work for the brain and the body. “Whether hiking, swimming, or dancing, the key is to make it fun. When you enjoy what you’re doing, it doesn’t feel like exercise – it feels like play.”
A hand in mental health
It’s not just about physical health – regular exercise also profoundly affects our mental wellbeing. “We feel more energetic throughout the day, get better rest at night, remember more, and feel more relaxed and positive about ourselves,” says Harkness. “It’s a powerful tool for many common mental health challenges and can have a profoundly positive impact on depression, anxiety and ADHD (Attention Deficit Hyperactivity Disorder).
Your brain will thank you
Exercise promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and wellbeing. “Exercise naturally relieves tension and stress, boosts physical and mental energy, and enhances wellbeing by releasing endorphins – powerful chemicals in your brain that energise your spirits and make you feel good.” As well as releasing endorphins, activity helps to relax the muscles and relieve tension in the body. Since the body and mind are so closely linked, when your body feels better, so will your mind.
Varied types of exercise have different effects on the body and mind. “Resistance training has a large effect on depression, and mind-body exercises, such as yoga, are effective for reducing anxiety,” explains Harkness. Finding the proper exercise for stress relief depends on your personality. “For instance, I work with a highly energetic woman who finds tension relief in boxing. I know that slow, controlled mind-body exercise would not give her the tension-relieving workout she needs.” While all exercise intensity is beneficial, researchers have found that moderate-to-high-intensity types produce the best results.”
Find your people
Struggling to find motivation, especially when feeling low or exhausted? “Find a trainer, class, sports group or community group you enjoy spending time with,” advises Harkness. “Or find a gym where you don’t feel intimidated and feel inspired and empowered. Motivation comes from our headspace; if you feel part of something, you enjoy it.”
Little ideas, big benefits
Sneak in some movement without committing to a full workout session.
1. Stretch it out
Spend a few minutes stretching. It’s super low effort and feels so good. Plus, stretching helps get the blood flowing and can make you feel more awake and ready to move.
2. Dance party
Put on your favourite beats and dance like nobody’s watching. It’s fun and silly, and you’ll get moving without realising you’re exercising.
3. Chores time
Knock out some of those household chores you’ve been putting off. Vacuuming, mopping, or even a bit of gardening can get you moving and make you feel productive at the same time.
4. Quick home workout
Find a short video online or use an app for a 10-minute routine. Go for something low-impact like yoga, Pilates, or a gentle cardio session. It’s short, sweet, and gets the job done.
5. Play
A game of fetch with your dog or tag with the kids or grandkids can be a fun way to get moving – without it feeling like a chore.
6. Take a short walk
Seriously, step outside and take a quick stroll around the block. Even a few laps around your living room can do wonders. Fresh air and a slight change of scenery can give you that boost you need.
