6 Tips to Stay Fighting Fit

Having a positive mindset and looking after your mental well being is crucial now more than ever. Although staying physically active is equally as important, having a good state of mind is essential for everyone in their day to day lives in order to function effectively, to deal with stressful situations and to remain positive and confident no matter what the circumstance may be.

Here are 6 Tips to Stay Fighting Fit to assist you in keeping on top of your mental health and remembering why mindset matters!

1. Exercise

Don’t let the fun stop during this time! Not only does exercise benefit your physical health, but it boosts your mental health and overall well being. Exercise releases chemicals such as endorphins and serotonin (the happy chemical) which improves your mood, helps with anxiety and assists with sleep.
The fun never stops at Crunch so make sure you follow our ‘Workout of the Week’ on our Home Page or jump onto Crunch Live and stay fighting fit for FREE!

2. Hydrate

Staying hydrated can help to boost your immune system, flush out waste, regulate blood pressure and improve physical performance. As well as this, drinking enough water will prevent dehydration and as a result has a positive impact on how we feel and how our brain functions and processes. By aiming to drink at least 3L of water a day, you will notice an increase in mood, energy levels and the ability to think clearly.

3. Nutrition

The food we consume each day plays a major part in how we feel and perform both physically and mentally. A balanced diet can not only improve blood flow but can reduce inflammation and stress.
Poor nutrition can not only lead to health problems such as obesity, but can lead to poor mental health. Some of the best foods to consider in order to boost your overall mood include colourful fruits and veggies (spinach, carrots, bananas, apples, berries) filled with plenty of antioxidants which help us deal with stress. Look also to include Omega-3s (in fish), Vitamin E (in almonds) and Polyphenols (in dark chocolate & berries) in your diet which assist in enhancing your mood, reducing anxiety and helping overall brain functionality.

4. Plan your day

Before going to bed at night, or as soon as you wake up each morning set yourself small yet achievable goals, tasks and/or projects for the day. Have them written down and allocate specific hours for each task so once completed you feel a sense of achievement. These goals can be as little as making your bed or getting in your required water intake in for the day. You can set yourself larger goals/ projects such as reading a book, taking 10-30 minutes of your time to stretch/ meditate or even getting creative in the kitchen. By having a plan you will feel more organised, motivated and more productive with the time you have each day.

5. Stay Connected

Community is crucial and technology can help you stay in contact with friends and family. Video calls and social media are a great way to stay connected when you are unable to speak to somebody face to face. Sharing your experiences and feelings and listening to your friends and/or family is extremely important. They help us stay grounded and help us keep things in perspective and remind you that you are not alone.

6. Sleep

Even if your usual routine is thrown off, get a good nights’ rest so your mind and body can recharge. Go to sleep around the same time each night (in a dark room) and avoid caffeine and electronics beforehand. By sticking to this and getting enough quality sleep (7-9 hrs), the chances of overthinking, anxiety and stress are reduced.

REMEMBER, STAY STRONG, STAY CRUNCHING, STAY POSITIVE!