Harness the power of positive self-talk during exercise to improve your overall wellbeing and metabolic health. Find the right mindset and exercise routine that fits you, for an enriching fitness journey that brings more than just physical results.

Key Takeaways:

• Our mindset has a significant impact on how we perceive and benefit from exercise.
• Positive self-talk can enhance the effects of exercise on our physical and emotional wellbeing.
• Choosing exercises you enjoy is pivotal to maintaining a consistent routine.
• Seeking professional guidance can help overcome barriers and personalise your workout plan.
• The ultimate goal of regular exercise extends beyond body shape to improve energy, sleep, mood and social connection.

Physical activity undeniably improves health and wellness, but it's your mindset that determines the true extent of these benefits. With a myriad of fitness programs to choose from, it's tempting to simply mirror others' routines. But, to remain consistent and enjoy your exercise regimen, it's crucial to select an activity that truly resonates with you.

The link between physical exercise and emotional wellbeing

Evidence suggests that your thoughts and emotions during exercise can significantly influence its effects. Choosing aerobic exercises to replicate your neighbour's weight loss journey, for example, while harbouring a poor body image or engaging in self-deprecating talk, could significantly increase your stress levels. Contrarily, positive self-talk can bolster emotions and elevate your physical health.

By shifting focus from weight loss to cultivating positivity and joy, you can transform your perspective on exercise and, consequently, life. Remember, the primary objective of regular exercise is to enhance your energy levels, sleep quality, mood and social interactions. These profound benefits extend far beyond mere physical transformations.

Choosing the best form of exercise for you

The equation is simple: activity equals happiness! To create an enjoyable exercise routine that gives you more energy, improves your cardiovascular health and prevents chronic diseases, try various forms of exercise or even combine them.

There's no 'perfect' or 'ideal' exercise. Any activity that brings you joy is beneficial and worthwhile. In fact, a study conducted by Zahrt & Crum highlighted that individuals who perceived themselves as less active than others had a shorter life expectancy.

Engaging in positive self-talk during exercise

Creating an atmosphere of positivity through self-talk before and during your workout can significantly improve your exercise experience and mental health. Begin your session by taking 10 minutes to engage in self-affirmation and mentally prepare for your routine. This is your opportunity to remind yourself of your strength, resilience, and commitment to health and wellbeing.

Here are some practical positive self-talk examples:

• "I am becoming stronger and healthier with every exercise."
• "Every step I take is improving my heart health."
• "Exercise is a celebration of what my body can do."
• "Every step, every lift, every push is making me healthier."
• "I am committed to my health and wellbeing. This workout is a testament to that commitment."
• "I am proud of the progress I have made and am excited for the progress to come."
• "I am becoming the best version of myself through exercise."
• "My efforts today will help me be healthier tomorrow."
• "I choose to challenge my body because I know it can handle it and will become stronger."
• "Each workout brings me closer to my goals."
• "Every bead of sweat is a sign of my dedication to my health."
• "I am in control of my body and my health."

Incorporating this positive self-talk into your exercise routine can help reframe your mindset towards fitness, making your workouts more enjoyable and rewarding. In the long run, this mindset shift can improve consistency, progress and overall happiness and satisfaction with your exercise regimen. Remember, your mindset has the power to make or break your commitment to exercise. Hence, be kind to yourself and celebrate your small victories along the way.

Seeking professional guidance

Unsure about how to start your exercise journey? Consulting a physiotherapist, exercise physiologist or personal trainer can be significantly beneficial. They can assist you in overcoming mental or emotional barriers that might hinder your fitness routine. What's more, they can tailor exercise recommendations based on your Continuous Glucose Monitoring (CGM) data, offering a personalised approach to your workout regimen.

Professionals in the field are well-equipped to suggest a variety of exercises that not only cater to your physical requirements but also help cultivate a positive mindset.

Here are some exercises that have been known to promote positivity:

• Yoga: This holistic mind-body practice can enhance your physical strength and flexibility while also promoting mental calm and mindfulness. Poses such as the Warrior Pose can instil feelings of strength and confidence.
• Walking or Running: Simple yet effective, going for a walk or run outdoors can boost your mood. The combination of physical activity, fresh air and natural surroundings can be incredibly therapeutic.
• Dance: Fun and high-energy dance workouts can dramatically lift your mood. The rhythmic movements paired with uplifting music can help reduce stress and encourage positive emotions.
• Tai Chi: This ancient Chinese practice promotes balance and flexibility, and it's also known for its meditative qualities. The gentle, flowing movements can help cultivate a peaceful state of mind.
• Strength Training: Engaging in strength training or resistance workouts can boost your confidence and self-esteem, as you witness your progress and improvements in strength over time.
• Pilates: Enhance core strength and stability with Pilates exercises. The focus on controlled movements and breath can also encourage mindfulness.
• Boxing: Did you know that boxing workouts can serve as a healthy outlet for stress and tension? The intense focus required can also help distract from negative thought patterns.
• Cycling: Whether you prefer stationary bikes or outdoor cycling, this exercise can improve your physical health while providing an opportunity for introspection and relaxation.

Remember, the key is to find an exercise you enjoy and look forward to. This way, the workout will not feel like a chore but a fulfilling activity that you eagerly engage in, helping to promote a positive mindset.

The best time of day to exercise for metabolic health

The timing of your exercise can play a substantial role in your metabolic health, specifically your blood sugar levels. While individual responses can vary, there's a body of research indicating that the time of day you exercise might influence how your body processes glucose, which is vital for preventing type 2 diabetes.

However, another piece of research suggests that late afternoon or early evening workouts may generally enhance metabolic health by aligning with our circadian rhythm, which then potentially improves insulin sensitivity and glucose metabolism.

Exercise timing and mood enhancement

Exercise has been proven to stimulate the release of endorphins, which are neurotransmitters known as 'feel-good hormones'. However, the timing of exercise can further enhance its mood-boosting benefits.

Morning Exercise: A workout session in the morning can help you start the day on a positive note. Morning workouts have been found to boost energy levels and create a sense of accomplishment that carries throughout the day. Furthermore, morning exercise can increase exposure to natural light, which is beneficial for regulating our circadian rhythm and improving our mood.

Afternoon/Early Evening Exercise: For some, afternoon or early evening workouts can act as an effective stress reliever after a long day. Engaging in physical activity at this time can help dissipate the day's stress and tension, resulting in a calmer, more relaxed state of mind. Moreover, research suggests that our body temperature is at its peak during the late afternoon, leading to optimal muscle function and reduced injury risk, which can contribute to a more productive and satisfying workout.

However, avoid vigorous exercise close to bedtime, as it might interfere with sleep due to the stimulating effects of exercise on the heart rate and core body temperature.

While there is no one-size-fits-all when it comes to the best time to exercise, understanding how different times impact your body can help you schedule workouts that best suit your lifestyle, energy levels, mood and metabolic health.

It's crucial to listen to your body and experiment with different timings to find the most suitable time slot. Whether it's kickstarting your day with a morning jog or unwinding with an evening yoga session, identifying the ideal workout timing can go a long way towards promoting a positive mindset and improving your metabolic health.