6 Ways I am Improving My Physical and Mental Health

As I prepared for the day last Friday, I caught a glimpse of my left side in a window reflection. It was a bit startling, to be honest! I hadn’t realized how much weight I’d put on, particularly around my waist. Wearing elastic-top shorts most days, I guess I hadn’t noticed the gradual increase in size. I know it’s my own doing – I often indulge in treats as a way to reward myself for a job well done. It’s a habit I can’t deny :( .

Back in 2022, I had embarked on a health journey that saw me shed about 13 kilograms over 6 months – a period I remember vividly. Walking every morning and most evenings, lifting small dumb-bells regularly, plus basic floor exercises – I felt great to lose so much weight!

However, earlier this year, after facing another bout of frustration and sadness, I slipped back into old eating patterns. So, yet again, I’ve made a decision to tackle this weight gain and improve myself.

Reflecting on that moment in front of the mirror, I realize it’s not just about appearances – it’s about feeling better physically and mentally. I’m determined to regain the discipline. Reading great websites on the matter, I devised this simple set of six great tips to boost my physical health and improve my mental well-being.

1. Begin Your Day with Positivity and Purpose

There isn’t a universal solution for finding motivation and purpose, but discovering what gives your life meaning can help you navigate even the toughest times.

2. Focus on Healthy Eating, Starting with Breakfast

I’ve learnt and realised that breakfast is the most crucial meal of the day. What I consume after waking up is a great kick start to my work day.

Some days I have time to create a fantastic fruit smoothie that also includes hemp powder, some mornings it’s as simple as a banana, boiled egg and double shot of OJ to drown my morning pills.

3. Incorporate Exercise into Your Routine

My evenings now incorporate walking our dog, a kelpie/collie cross, who has boundless amounts of energy. I’d like to return to morning walks, but I am still working on that! Earlier nights to get a fully nights sleep are important, but I still love my Netflix-binge nights, so that’s still being worked upon!

Now that my yoga mat displays a bunch of abdominal, arm and leg exercises, I spend about 20 minutes before bed. Whilst probably not the best time (eww, smelly sweaty body!), it’s a great way to let go of tight muscles after a long day of work. I am going to have to amend that timeslot!

4. Engage in Social Activities

I took a long break from social connections, yet realise they are vital for my mental health. Spending time with people who share my interests, plus continuing as a volunteer radio presenter acts as an excellent buffer against negative thoughts and their effects on my mental health. I’ve learnt that interactive socializing enhances various types of relationships.

5. Make Time for Yourself

Engaging in various art projects – in particular my photography and illustrations, plus watching positive and funny Netflix movies can have a positive impact. I’ve discovered these enjoyable activities stimulate my brain’s reward system, contributing to feelings of happiness and pleasure, which in turns affects emotions and produces better memories – which in turn makes me want for more time for myself. The perfect circle!

6. Prioritize Quality Sleep

Good grief, it’s taking me only 35 years to realise that good sleep improves brain health.
Poor pre-sleep habits have too often disrupted the actual rest-time my brain actually should have got. Instead of excessive time on my computer or smartphone, I really need to create a relaxing wind-down routine by turning off electronics and dimming the lights. Quality sleep also enhances emotional connections, promoting feelings of trust, loyalty, and positive bonds with others.

Some might call this a yo-yo effect, but I truly believe I can turn things around this time. The difference now is that I’ve got a bigger goal in mind—staying alive and healthy for my family. I also want to be fit enough for certain activities I’d like to enjoy more often (you know what I mean, wink).

And honestly, it would be nice to tie my shoelaces without running out of breath!