Topic Tuesday // Physical Activity and Mental Health // Tues 6th July, 7:00-8:30PM AEST

[bipolarbunny]

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@Oaktree wrote:

I want to know how to take first steps into physical activity from next to nothing. Even if it's just walking. How do I get myself off the couch and out the door? I guess I need some sort of a plan

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Yes write yourself a weekly goal can help. Plan it out. Like, on Monday & Weds I will do 15 mins walking or 15 mins gardening or 15 mins "insert something you might like to try here". Then don't overthink it. Monday comes, head out the door. Weds comes head out the door. Don't talk yourself out of it by procrastinating. The first few weeks May really suck and be boring, but give it time to become habit, I guarantee you'll start to look forward to it. Then just gradually increase your time. 

[Anastasia]

I love that @Eve7 

Takes me back to little athletics where every parent thought their child would be an Olympian 😁

Me included 😄

[Former-Member]

Are there barriers or limitations to physical activity that you notice, and what are they?

A big barrier that's come up for me in the last few years is a big change to my energy levels- they've really gone noticeably down. So I might just need to readjust my expectations to doing less intensive forms of physical activity 

Also, being non-binary, I really feel alienated by most sports which are gender-segregated. It's definitely an additional challenge, navigating to world of sports which hasn't always been the friendliest to LGBTIAQ+ and trans people 🏳️‍🌈I've definitely looked into LGBTIAQ+ clubs as a response 

[Oaktree]

Thanks @bipolarbunny 

[Peregrinefalcon]

@Oaktree fantastic question. 

The thought of suddenly starting an exercise plan can be overwhelming.

Sometimes we can demotivate ourselves by feeling that we must commit to an extensive training plan - not the case! 

It is important to start out small - for example, "I will walk outside for five minutes today, and see how I feel". 

It does not have to be all-or-nothing, 0-100 for it to count as physical activity – especially in times when we are not feeling our best or are just starting out. 🙂

[Shaz51]

good points , thank you @bipolarbunny 

[Daisydreamer]

Question 5: @Peregrinefalcon For many of us, we may not be feeling up to being active at the moment, or have a number of barriers that make it hard to set fitness goals. What is your key message for those who might be feeling like exercise is hard right now?

Everyone is welcome to share your key message for those following along 🙂

[bipolarbunny]

@Eve7 Yep dealt with my fair share of over eager parents wanting their 8 year old to represent Australia in Taekwondo at the Olympics. Ya gotta be gentle with their egos  🙂

[Peregrinefalcon]

For many of us, we may not be feeling up to being active at the moment, or have a number of barriers that make it hard to set fitness goals. What is your key message for those who might be feeling like exercise is hard right now?

My key message would be that it is okay not to feel up to physical activity right now. It can feel overwhelming to be bombarded with messages around the importance of physical activity when there are genuine barriers that can make it hard to do this.

When it comes to exercise, it is important to find your own path – it is certainly not ‘one size fits all’!

Sometimes we can set goals that are more than we can handle right now, or compare ourselves to what we feel we “should” be doing, leaving us feeling demotivated. Set yourself small goals and celebrate your achievements. For example, I will try this for 10 minutes, and if I am not feeling it then I will stop.

An issue arises when professionals will say "go for a run! Do a yoga class!" without recognising that some days, the most we can do is get out of bed. It can even exacerbate those feelings of hopelessness. A key point is: show compassion towards yourself and honour your limits are for that day. The last thing we need when we are struggling with our mental health is added exercise guilt! ❤️ 

[Oaktree]

Thanks @Peregrinefalcon for your response.

I tend to be all or nothing and very much a perfectionist.

Realising that I need to work up to it might just be the answer for me.

Start out small and work up to longer sessions.

Just start my moving a small amount but regularly might be key

I like @bipolarbunny's suggestion of writing a plan too.

So that I am accountable to myself

Stop the procrastination 

and just Do it!