SHAPING UP: Exercise ideas that can help you look after you mental health wellbeing

Graham Low doing his dumbbell and treadmill gym workout.

Lots of people are feeling bored and lonely because we can’t socialise like we used to. Some people feel worried and anxious or concerned about their health. They are all common reactions to the difficult situation we face.

Everyone reacts differently to events and changes in the way we think and feel vary between different people. But, it’s important that we all invest time in taking care of our mind as well as our body.

There are many ways to look after your mental wellbeing, but exercise is one of the most effective.

It’s a powerful depression fighter for several reasons. Most importantly, it releases endorphins, powerful chemicals in your brain that boosts your mood and make you feel good. It can also help you sleep better and boost your overall mood.

That’s why regular exercise can have a big impact on our mental state.

And, you don't have to be a fitness fanatic to reap the benefits. You don’t have to go to the gym for hours or run for miles, research indicates that modest amounts of exercise can make a difference!

Here's my tips for moving your body and getting those endorphins flowing…

Couch to 5K

Couch to 5K is a running plan for beginners. It was developed to help people to get off the couch and start running. The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks. Thousands of people have completed this programme and gained lots of motivation from it. It's also free to join. Bonus! Just go to the app store and download the app on your phone to get started.

Group Fitness

Group training at East Coast Fitness isn't as hard or as intimidating as you may imagine. It's designed so that you can take everything at your own speed. There are variations of every exercise so that it suits all fitness levels. And it isn't full of super fit, posing gym bunnies. Most people are between 30 and 60 years old and attend because of the social benefits, which is an important factor in mental health.

If you'd like to try our group training programme at East Coast Fitness you can come along for a whole week for only £10. www.eastcoast-fitness.com/trial

Walking

Have a look online and find some local walks. You don’t have to go far to discover some beautiful places. Don’t let the cooler weather put you off; this is one of the most beautiful times of year for scenery. Embrace the Autumn colours, the crisp in the air, it’s one of the best times of the year to exercise outdoors!

Almond Butter Cookies

SERVES: 20

TOTAL TIME: 20 minutes

CALORIES PER PORTION: 123

INGREDIENTS

240g almond butter

200g coconut sugar

1 egg

INSTRUCTIONS

Preheat oven to 175°C/350°F/Gas 4. Line a baking tray with baking paper.

Mix almond butter, sugar, and egg together in a bowl and use an electric mixer until smooth and creamy. Roll mixture into small balls and arrange on the baking tray. Flatten each with a fork, making a criss-cross pattern. (there should be enough for 20 small cookies)

Bake for 10 minutes, then allow the cookies to cool 2 minutes before moving to a plate.

10-MINUTE BODYWEIGHT CARDIO WORKOUT

You can do this workout anywhere, there’s no equipment required. It will raise your heart rate, get the blood pumping and the endorphins flowing.20 STAR JUMPS

20 HILL CLIMBS

20 HIGH KNEES

20 BURPEES

20 TOUCH DOWNS

20 FOOTBALL SPRINTS