Exercise Your Way to Joy: A Simple Weekly Plan for Women aged 35-45

We’ve all heard it…we need to exercise, it’s good for your mental health not just your physical body! But, how much? What kind of exercise should I do? I don’t like exercise! I’m not interested in the gym! Let’s just start this blog post by saying I will not be telling you join a gym or buy workout equipment. Exercise doesn’t need to be complicated and you can do it effectively without any equipment. The challenge this week is aim for three days of exercise. You got this!

Exercise is one of favourite stress relievers. I exercise the most when I am stressed! But, I also try to do it regularly even when I’m not stressed, because I know that it helps to regulate stress levels and prevents me getting super stressed. This blog post is all about the benefits of exercise on our mental health. But, wait, there’s more! Let's jump in to how you can exercise your way to joy.

What’s on the blog:

1. Why Exercise is Beneficial for Our Mental Wellbeing

2. How Exercise Outside Gives Us An Extra Boost

3. How Much Exercise Should I Be Doing a Week?

4. What Sort of Exercise is the Most Beneficial for Mental Wellbeing

5. Weekly Exercise Plan

WHY EXERCISE IS BENEFICIAL FOR OUR MENTAL WELLBEING

Exercise is a natural mood booster. When you engage in physical activity, your body releases endorphins, often referred to as "feel-good" hormones. These endorphins interact with receptors in your brain that reduce your perception of pain and trigger a positive feeling in the body, similar to that of morphine. Also, exercise helps reduce levels of the body's stress hormones, such as adrenaline and cortisol. Regular physical activity can alleviate symptoms of depression, anxiety, and stress, offering a natural way to improve your mental health.

HOW EXERCISE OUTSIDE GIVES US AN EXTRA BOOST

While any exercise is beneficial, taking your workout outside can amplify the mental health benefits. Nature has a super calming effect on the mind. Exposure to sunlight increases the production of serotonin, a hormone that can boost mood and help you feel calm and focused. Fresh air and the natural environment can reduce stress levels and improve your overall sense of well-being. Activities like hiking, jogging in a park, or even doing some stretches in your backyard can connect you with nature and provide a refreshing change of scenery, making your workout more enjoyable and beneficial.

HOW MUCH EXERCISE SHOULD I BE DOING A WEEK?

The World Health Organisation recommends at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity per week, along with muscle-strengthening activities on two or more days a week. This translates to about 30 minutes a day, five times a week.

However, that doesn’t necessarily have to be lifting weights or doing intense cardio five times a week. It could be as simple as going for a walk each day. It's important to listen to your body and adjust based on your personal fitness level and health goals.

WHAT SORT OF EXERCISE IS THE MOST BENEFICIAL FOR MENTAL WELLBEING

When it comes to mental health, not all exercises are created equal. Aerobic exercises, such as walking, running, cycling, and swimming, have been shown to be particularly effective in boosting mood and reducing anxiety. But, running is definitely not my go to! Activities that involve repetitive motions and rhythmic patterns can also have meditative qualities, helping to calm the mind. Additionally, mind-body exercises like Pilates and tai chi are excellent for reducing stress, improving concentration, and enhancing overall mental well-being through their combination of physical movement and mindfulness practices.

WEEKLY EXERCISE PLAN

This exercise plan is designed for women between the age of 35-45 at any fitness level. Here’s a balanced exercise plan to help you get started:

Sunday:

Morning: 30-minute hike or nature walk
Evening: Light stretching and foam rolling session

Monday:

Morning: 30-minute brisk walk or light jog in a park
Evening: 15-minute stretching routine focusing on major muscle groups

Tuesday:

Morning: 20-minute bodyweight strength training (squats, push-ups, lunges, and planks)
Evening: 10-minute meditation or deep-breathing exercises

Wednesday:

Morning: 30-minute cycling session, preferably outdoors
Evening: Gentle Pilates class or a 20-minute stretch session at home

Thursday:

Morning: 25-minute interval training (alternating between 1 minute of running and 1 minute of walking) or a brisk walk.
Evening: Relax with a 15-minute walk around your neighbourhood

Friday:

Morning: 30-minute swimming session, brisk walk or other more cardio based exercises such as cycling
Evening: 10-minute mindfulness moment or stretching

Saturday:

Rest Day: Focus on recovery with light activities like walking, and take time for self-care routines such as a relaxing bath or skincare pampering session.

Remember, the best exercise plan is one that you enjoy and can stick with consistently. By integrating physical activity into your weekly routine, you’re not only caring for your body but also nurturing your mind. At Mandi Makes we encourage you to embrace the glow that comes from a balanced, active, and self-caring lifestyle. Join the self-care challenge this week, you can do it!

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