Family Wellness Tip

Exercise for Physical & Emotional Health

Right now, because we are isolated and hungry for human contact and connection, exercise appears to be an excellent option for boosting our families' ability to bounce. Exercise is shown to improve emotional wellbeing by reducing anxiety, depression, and negative mood AND by improving self-esteem and brain function. Exercise has also been found to get rid of symptoms such as low self-esteem and social withdrawal.

Some of the possible health benefits from regular exercise that are supported by most mental health professionals include the following:

  1. Improved sleep

  2. Better endurance

  3. Stress relief

  4. Improvement in mood

  5. Increased energy and stamina

  6. Reduced tiredness

  7. Increase mental alertness

  8. Weight loss

  9. Reduced cholesterol levels

  10. Better fitness levels

It is said that 30 minutes of moderate intensity exercise 3 days a week is enough for the benefits listed. The 30 minutes doesn't have to be done at one time but could be done in three 10-minute brisk walks.

How do I do this for myself?

  • If exercise is something you already do and it is working for you, don't adjust this form of your self-care.

  • If exercise is something you are not doing right now and would like to start, check out some of these possible steps:

    • Make a sensible plan.

      • Realistic amount of time in your schedule to exercise.

        • Time during each exercise.

        • Times per week.

      • Decide what form(s) of exercise do you enjoy.

      • Figure out if you are needing time to be alone or time with other(s). Know if you're needing to no be with others in order to recover or if you're needing to connect.

      • Find ways to keep doing it because motivation isn't present every day.

        • Quotes

        • Goal setting

        • Accountability partner

        • Journal your progress

How do I do this for my child(ren)?

  • If exercise is something your child already does and it is working for him/her, don't adjust this form of his/her self-care.

  • If exercise is something your child is not doing right now and you think would be beneficial to start, the steps would be similar and more collaborative.

    • Make a sensible plan.

      • Realistic amount of time in your and your child's schedule to exercise.

        • Time during each exercise.

        • Times per week.

      • Decide what form(s) of exercise do your child enjoys. It may be something your child does on their own or you do together.

      • Figure out if your child needs the form of exercise to be for: apart from others, be around peers, or connection with a safe and healthy adult.

      • Find ways to keep doing it because motivation isn't present every day.

        • Quotes

        • Goal setting

        • Accountability partner

        • Journal their progress

    • The initial talk can be hard, especially when it comes to the resistant child. These conversation suggestions may help:

      • Use "I" statements.

      • Ask for their help in planning and allow for their suggestions during your collaborative conversation.

      • Remind them that you are wanting them to join you or you saw their joy when they were exercising or doing in a sport.

      • Older children might enjoy a more frank talk or video that includes the brain science.