Taking care of our mental health should be at the top of our list. But too often, we get so lost in the everyday, that we forget to take stock of our wellbeing. Olverum have paired up with Lucy Wyndham-Read, YouTube Lifestyle, Motivator and Fitness Expert for the perfect fitness workout for your wellbeing.With over 25 years in the Health and Fitness industry, she knows what works and how to get results for your mind and body. Her seven-minute ab workout is the most liked fitness video on YouTube of all time, clocking up almost 124 million views.
Why do you need to look after your mental health and wellbeing?
You need to be mindful of your mental health and wellbeing even when you’re not struggling, or feeling low, or stressed or anxious. Wellbeing should be something you invest in and consider in the same way you do your physical health. Keeping your mental health in good condition helps you to manage the difficult times when they happen but also reduces the risk of physical health problems. [1]
How can you look after your wellbeing?
1. Reframe unhelpful negative thoughts
The way we feel and behave is linked to the way we think. Recognise when you are feeling low and having unhelpful thoughts and pave the way to start thinking differently to improve your feelings and the way you behave.
2. Get some good quality sleep
It can make a huge difference when you get 8 hours of solid sleep. You wake up feeling mentally and physically better off for it. Good sleep is vital for your wellbeing to thrive, so make sure you get enough of it.
3. Put yourself first
Putting others first and being selfless is a great and noble thing, but you need to recognise when it is time for you to do something for yourself. You can’t give 100% if you are not at 100% yourself. Take the time to think of and try something you would enjoy. Whether it’s learning something new, a favourite hobby or just good old relaxation – do it. It is important that you do things that will make you happy. Your wellbeing will thank you for it.
4.Create or maintain connections
Even if you consider yourself to be an introvert, you still need some social connection every now and then. By connecting and spending quality time with friends and family, you create the opportunity to talk about how you are feeling or may find ways to help others who are feeling lonely. All this will improve your mental health and wellbeing.
5. Be in the moment
This may sound obvious, but how many of us truly do this? Our own thoughts and feelings can be overwhelming and can take us away from something happening right in front of us. Don’t be a spectator, be in the present moment. Being more mindful of yourself and others around you can have a calming effect.
6. Live a healthy life
We know, this is easier said than done, but about committing to small steps can make a difference over time. Simple things like being in the outdoors, being active and having a balanced healthy diet can benefit your wellbeing. Cutting down on or curtailing bad habits can also have a positive effect on your mood e.g. quitting smoking or cutting down on caffeine and/or alcohol.
7. Keep active
As mentioned above, being active can have a positive effect. ‘Active’ doesn’t necessarily mean you need to be doing advanced sports or going to the gym and lifting weights. In reality, it means any moderate intensity activity, including walking, cycling, hiking, or more vigorous activities such as running, aerobics, skipping or fast swimming. Essentially any activity that raises your heart rate, quickens your breathing or warms you up, counts towards your minutes of exercise.[2]
The relationship between exercise and wellbeing
The Mental Health Foundation states that physical activity benefits your mental health and wellbeing. Many of us hear the word exercise and shudder but shake away those thoughts. The Mental Health Foundation make a strong case for reframing your thoughts to view it not as something you “have to” or “should” do, but instead to view exercise as a positive thing with personal value as a benefit to your wellbeing. It is recommended that on a weekly basis, the average adult should do between 75-150 minutes of exercise.
Get started with being active
With the weather in May still being changeable (but when is not in the UK?), you may be wondering how you can get active on the days when it’s not quite warm enough for a hike or brisk walk. Taking a lesson from the days of lockdown, online workouts can be a convenient way to stay fit.
In fact, Lucy Wyndham-Read’s workouts are ideal - 7 minute bitesize sessions that can be followed easily at home to fit your schedul. Here’s one we think you’ll love.
How to cool down after your workout
Why do we need to cool down?
Simply put, a cool down helps to “bring your body back to the pre-exercise state, so your breathing and heart rate returns to normal.” Says Lucy. She gives the analogy that “if you work out then suddenly stop, it is a bit like hitting the emergency brake in a car. Whereas, if you keep moving but slowly start to reduce the intensity, it is more like coming to a calming stop.”
A cool down allows your body to slowly and carefully adjust to a slower pace rhythm. Post workout, Lucy suggests spending about 20 seconds marching on the spot and then, in the last few seconds, slowing the pace as you come to a halt. “This now is the time to stretch your muscles which will help to realign your body, improve your posture and prevent or reduce muscle soreness the following day” she says.
“After you are all finished with your home workout and cool down, treat those muscles to a lovely warm bath with Olverum Bath Oil.” Lucy recommends.
We couldn’t agree more.