Just Start - Physical Activity.

As I near the end of my 'Couch to 5k programme with only one 30 minute run looming, I contemplate what's next? Do I return to pose on the Couch? to work on my pre fitness figure, Do I continue repeating the programme - making little improvement? or do I dare to delve into the world of increased intensity to improve my distance and my personal best time?

Of course, I'm thinking, 'Hell yeah!… I'm going for the Couch to 12k'. Seemingly, I've already completed nearly half, in the 5k runs. it leaves me thinking about physical activity, and I don't just mean running, or the exercise that creates the desire to continue, achieve more and beat your own 'Personal Best.'

Well, the defining answer is that physical activity produces positive emotions (The feel good effect), Including self-efficacy, mastery and flourishing. Whilst this news is nothing new to societies, floods of information bombard our devices about how good exercise is for you. Along with the ever-increasing adverse mental health reports, for both adults and children. yet surprisingly, Physical activity is merely still only a recommended intervention rather than a supporting & deliberate way of life, for most people.

The National Institute for Health & Clinical Excellence (2009) reviewed the evidence and, as a practice for health & wellbeing, recommended a structured, supervised exercise program three times per week (45 minutes to 1 hour) for over 10 to 14 weeks as an intervention from mild to moderate depression. Physical activity creates positive biochemical responses, increasing the levels of neurotransmitters - commonly known as endorphins or serotonin. However, following the Covid 19 pandemic, a sedentary lifestyle is now the norm, inactivity is growing, and so is negative mental states and the reliance on antidepressants.

A concern is, only 20% of 13-15 years old meet the recommended 60mins activity per day, leaving the societal concern; Are we creating another generation who potentially could be reliant on increased antidepressants?

So not only does the increased physical health benefits play their role in my new choice of running shoes, but the '’Mens sana in corpore sano’ (a healthy mind, in a healthy body) principle is at the forefront of mind and it runs deeper than my skin. 20 mins of moderate to intense activity has the" 'potential to increase the effects of positive emotions and feelings of happiness for up to 12 hours post-activity" (Hellmich 2009). The question now is how do we increase activity levels and encourage a cultural change, and the avoidance of reverting to the easy option of prescribed medication and the quick fix pill?

Starting is the key. You don't need a fancy pair of running shoes or more lycra than the Olympic gymnastic teams - you just need to follow through on the commitment to change, a willingness to want to improve your mental state & wellbeing and to participate. It doesn't matter if you run on the spot, complete a half marathon or walk the walk. Just increase your heart rate from its rest rate.

Movement is activity, and activity Increases a positive mental attitude. 

Christmas list: Running shoes & an array of Lycra.