What small changes have you made to improve your physical and emotional wellbeing?

[MatildaTheGreat]

I'm overweight, drink too much and don't eat properly during the day so end up snacking at night.

I work full time, but erratic hours and being a very routine person I find it difficult to achieve things regularly. I also waste a lot of my free time through procrastination and lack of motivation.

So I'm looking to make small changes to improve my physical and emotional wellbeing.

I plan to start walking more, and looking forward to the weather improving. I'm also trying to get more organised with healthy food to take to work. I am also going to buy myself a bunch of flowers each week and try to read more.

What little changes have you made?

Regular yoga. You can do it anywhere (although if you're on my train, I reserve the right to stare...) and I am definitely stronger physically but also, I think, more resilient, emotionally, mentally.

Drink more water - my skin thanks me for that one.

Don't overload yourself with too many new things at one time though. Maybe build up and build on. So, think of it as starting a new habit. Give one time to 'take' before trying another.

Last year I committed to running for 10 minutes a day, that was all I felt I could do, and giving up sugar. I ended up losing lots of weight, and really really loving running, so much so that I can now run for 2hrs at a time, and run 35k a week. It's such a lifestyle change for me but I honestly couldn't do without it now.

Couch to 5k. The NHS app

On week 5 and I am feeling a lot more toned. And pleased with myself for sticking to it.

Meal plan - sit down with pen/paper & plan all your meals M-F breakfast lunch teas & snacks. Stick to your shopping list to avoid buying unhealthy stuff that will spoil your healthy eating.

Try & allocate abit of time each day to prep the next days food so you're not tempted by convenience food.

I only buy my weekend treats (wine & chocolate) on a Friday so I can't be tempted byt them during the week.

I read somewhere the phrase “just do something”, so the idea being that we often look at a problem or task as a whole, and it’s just too difficult, so we don’t start. Whereas if we just commit to doing one thing each day (and don’t beat ourselves up if we fall off the wagon) it’s a lot easier. So for example, rather than looking at the whole house needing cleaning, commit to clear out one drawer at a time, and often once you start you keep going.
I also prioritise time to myself. So for me that’s sitting down to a couple of shows on Netflix, with my crochet in my hands. It definitely helps me keep on top of my mental health.

Taking multi-vitamins.
And Couch to 5k is amazing, the plan will probably appeal to you if you like routine.

Food prep. Twice per week I chop and marinade meals. Prep lunches and snacks so I always have something I can grab and cooking takes less than 30 minutes a night.

Water, lots of water.

Drinking lots of water. I use the plant nanny app.
Swimming most days.
My Fitness Pal to track food.
Cut out chocolate and fizzy drinks completely for six weeks but starting again on my birthday.

Physically: I went vegan. I decided to do Veganuary this year primarily to piss my PILs off. It went unbelievably well. I've never felt so good in my whole life. I slept better, I felt my mind was more focused, my skin cleared up beautifully, I felt less bloaty/full, and I lost a bit of weight.

Emotionally: Being vegan helped but I also made the conscious decision to stop caring about things I couldn't change. I'm not sure how to explain it but basically if something bad happened I just very consciously made the choice to either be sad about it, or just move on.

Went vegan years ago. Feel great.

I stopped drinking 15 months ago and it has been life changingly brilliant. Tough at the beginning, but quickly becomes normal and the mental and physical benefits are enormous.

I meditate when I can, around 3-4 times a week. This has helped me so much to feel calm and grounded.

Exercise..Pilates once a week and I run when I can. Slowly but I do it. Maybe twice a week.

I only say yes to things I really want to do and have learnt to value contentment and simple things.

I love snacking in the evening while watching tv, but I have a little wooden bowl that I put my snack into (it's usually gummy sweets or nuts) and I only have the one. That way I enjoy it but don't overdo it.

Emotionally I make time to read. I have realised that I am much happier when I read more and spend less time randomly surfing the internet.

Thank you. My problem with exercise is I need routine but never have the same free time.

I did C25K a couple of years ago so thinking I might start that again.

I just downloaded plant nanny- it wants me to drink 2300 MLS a day!

Get out for a bit of fresh air every day for a walk or run.
I’m a couch to 5k evangelist: it improved my fitness so much and running is now firmly a fixture in my routine. And being outdoors has been so beneficial to my mental health. I try to run door to door rather than driving somewhere first, there are limited routes where I am but even noticing the change in seasons, the different flowers, trees etc...I find it really soothing. Even on the days running feels tough!

Great thread - hoping for some inspiration. I am the worlds worst for procrastination and lacking motivation. I also keep starting new diets and giving up after around 5 days ☹️

I walk an hour a day

I second C25K. It’s fab and did amazing things for my mental health.
I practice mindfulness, twice a day.
I keep a journal.
I swim 2-3 times a week.
I joined a book club.
HTH

Running (many have said it and for good reason - such a great boost mentally and physically.

Sleeping with the window open a little bit even when it’s freezing outside.

Taking probiotics (this has revolutionised by entire immune system. No exaggeration)

So, today I walked to the station and back instead of taking the bus. I had boiled eggs and salad for lunch. I resisted chocolate bars - I don’t even like chocolate much but is often an easy (and readily available) fix in the afternoon.

I was exhausted when I got home but had some leftover veg curry instead of takeaway that was beckoning. I have had more wine than I had planned, but trying to focus on the positives.

Small changes.

Thanks everyone. Lots of ideas, planning a walk tomorrow morning.

Drinking less alcohol (only at weekends)
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If I've had a bad day I write down three 'good' things I've done.

I've cut down on booze and started to commit an hour a day to exercise, which is not always doable but tonight for example at 9 I realised I hadn't done any today, so did 40 mins. Normally I would be four gins in by then!

I really enjoy yoga as well as it's very good for the mind.

Sounds like you're moving in the right direction

I've started doing yoga. I can't believe how much of an impact it is having in such a relatively small time.

The best thing I have ever done though, is to "give myself permission" to say "no" when people ask me to take something on. It has taken me many, many years to get there, but it is really good for mind and soul.

Yep, walking is the easiest way to improve your physical and mental health. It's free, easy and convenient.
If you're trying to lose weight then soup with meals instead of dessert is filling and nutritious.