How To Increase Well-Being During National Physical Fitness And Sports Month

May is National Physical Fitness and Sports Month, which provides an opportunity to promote and celebrate physical activity and the advantages of participation in sports.

Everyone may have a different relationship with physical activity, and physical fitness and sports can come in many forms. In honor of National Women's Health and Fitness Day, finding a form of physical activity that works for you can be advantageous. Below are methods of getting involved and increasing well-being this May. 

Honoring National Physical Fitness and Sports Month

Read about Move Your Way

The Move Your Way campaign highlights ways to find a physical health routine that works for your body and mind. They provide resources, including a free, interactive tool that helps you build a personalized weekly activity plan. 

Raise awareness 

Spreading the word about how physical activity can relate to mental fitness and overall well-being can be helpful since many people still aren't aware of this important connection. You might also consider a physical activity event such as a cycling or fun run event. 

Learn about physical activity 

Learn more about how physical activity can improve your mental and physical health and make a list of local physical health resources such as gyms, physical therapists, parks, or outdoor adventure organizations. 

Participate in an activity you enjoy 

Honor May this year by participating in a physical activity you enjoy, whether cycling, running, walking, or going to the gym. Consider inviting a friend to come along for added social benefits. 

Creative ways to get active

Below are a few ways to get active that you might not have considered before. Everyone is different, so find an activity that feels valuable to you and fits your body's abilities. 

Jump roping 

Using a jump rope can be an enjoyable way to increase your heart rate and feel refreshed. You can easily transport a jump rope, and they may be affordable. If you don't have a jump rope, try jumping jacks instead.

Hula hooping 

Hula hooping, like jump roping, is inexpensive and can offer several benefits. Potential benefits of hula hooping include improvements in balance and boosts in cardiovascular health. Try a weighted hula hoop if you are interested in adding a difficulty level.

Active video gaming 

Video games that allow you to participate in the game physically can be a fun way to get exercise. Some video games or app-based games include activities like running, jumping, doing squats, walking, or dancing. For example, you can play a dancing game that judges your performance as you dance and allows you to interact with your favorite songs. 

Active outdoor games 

Outdoor games and activities like frisbee, throwing a ball, or yard games can be low-cost and ideal for those who don't partake in other types of exercise. Those with children might also enjoy playing outdoor games with their family as a way to bond. 

Tai chi 

Tai chi is a gentle form of exercise that focuses on mind and body connectedness. There are many benefits, and you can do it alone or with a group. Tai chi is a traditional type of Chinese martial art and can be a form of mindfulness.   

Dancing

Dancing can be versatile, and there are various forms of dance. If you feel embarrassed when you dance, consider dancing alone at home or buying a guided dance video. You can try any form of dance you're interested in, from jazz to hip-hop. Some people partake in group dance classes like Zumba, where an instructor teaches dance moves to a group of people while dancing to upbeat music. 

Swimming

If you love swimming and have a space to swim, this form of exercise can be a low-impact way to feel healthy and provides a feeling of weightlessness in the water. Many people with mobility struggles can use swimming and water aerobics to stretch muscles and keep mobile. 

Yoga 

Yoga can be done alone or within a group. You may be able to find indoor or outdoor yoga classes, and there are many types of yoga, including hot yoga or high-intensity yoga, making it a customizable activity.  

Roller skating

Roller skating and similar activities like skateboarding, rollerblading, or ice skating can be fun ways to move. You can also socialize while partaking in these activities, and many towns include dedicated skating rinks, allowing you to skate while you listen to music or talk to friends. 

Strength training

Many people find lifting weights enjoyable. You can tailor your routine to your needs and improve bone density through this practice. Many gyms offer weightlifting options or other types of strength training equipment. 

Hiking

Hikes can vary in difficulty and intensity and allow you to look at the nature around you as you walk. If you enjoy being outside, hiking may allow you to exercise without feeling that you're exercising. 

Online exercise classes 

In-person exercise classes or going to the gym can be intimidating for some. Online movement exercise classes or videos may allow you to work out from home while socializing with others online. 

Team sports 

Many areas have team sports options for adults that aren't students. Consider doing an online search to find options available to you. You might be able to join a softball, soccer, or football team and participate in community games. 

Walking

Walking comes with a well-known host of mental and physical health benefits. If you struggle with other types of exercise and are mobile, consider walking. A short walk each day may help you feel clear-minded and refreshed. 

Yard work

Harvard found that at-home activities like yard work can positively impact your mind and body. If you have chores to finish at home, they might provide an option for low-impact exercise. 

Benefits of physical activity 

Physical activity can be connected to various areas of health. Below are a few of the known benefits. 

Improved sleep hygiene 

Daytime physical activity can be part of a sleep hygiene regimen promoting healthy sleep. Sleep can be essential for mental and physical health, so ensuring you get the correct number of hours each night can be crucial. 

Decreased risk of health consequences 

Physical activity can decrease your risk for certain health conditions like stroke, heart disease, and dementia. It may also make you feel healthier, stronger, and more awake. 

Improved mental health 

In addition to lowering the risk of physical health conditions, physical activity can lower mental stress and reduce anxiety and depression symptoms. It may also increase focus and boost self-esteem. If you partake in team sports or social exercise, you might also benefit from social connectedness, confidence, and a feeling of belonging. 

Advantages through all types 

Physical activity may not need to be extensive to be advantageous. One study found that a ten-minute walk or meditation positively impacted mood.

The link between physical and mental health 

Physical and mental health are connected. Physical activity significantly impacts the mind and the body, and exercise can often be used in conjunction with mental health treatment to achieve more profound mental and physical health effects. 

The mind-body connection presents itself in several ways. For example, nutrient losses like iron or vitamin D deficiencies can increase the risk of developing or worsening depression. In addition, experiencing a physical health condition may heighten the risk of various mental health conditions.

Many mental health conditions exhibit physical symptoms, such as muscle tension, body aches, and headaches. Studies show that those who have undergone trauma may be more likely to experience a range of physical health concerns or symptoms, including chronic pain, cardiovascular disease, and ulcers.

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Stress also has mental and physical health consequences. Ongoing mental stress can lead to an increased risk of depression and anxiety, heart health concerns, and a higher likelihood of developing diabetes. For this reason, when you take care of your mental health, you also take care of your physical health. 

Counseling options 

In addition to physical activity, therapy may strengthen your mental health. In therapy, you can address concerns like mental illness, stress, sleep challenges, and difficulties in interpersonal relationships. You may be able to find a therapist in your area by asking your doctor for a referral, searching the web for providers in your area, or calling your insurance company to see what providers are covered. 

Other options are available if you experience mental health challenges that cause barriers to treatment. For example, if fatigue makes it hard to leave home, finding the energy to travel to a therapist's office can be challenging. You can meet with a mental health professional from home with online therapy. This type of therapy may also be more convenient, as it offers time slots around the clock. 

Research shows that this type of therapy can be as effective as traditional in-person therapy. Cognitive-behavioral therapy (CBT) delivered remotely (eCBT) was particularly beneficial. Online therapy platforms like BetterHelp may make receiving care more convenient. BetterHelp has a diverse network of over 30,000 online therapists, matching you with a professional based on the type of support you seek.