Routine to brain breaks – How to look after your mental health this January

After the two years we’ve just spent, it’s no wonder many of us are struggling with our mental health.

As we enter a new (and hopefully much better) year, personal trainer Kris Boyson, who has suffered from mental health issues, gives us his advice on how to take care of the body and mind …

move

Exercise is not only great for releasing endorphins, but when you focus on something, it helps you forget what’s going on in your head. You want to find a type of exercise that you enjoy but challenges you at the same time.

My clients always love boxercise classes because in addition to helping you burn calories and tone, they are also perfect for releasing stress.



Kris Boyson says OK! readers to move, even for just 15 minutes a day

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Food for the mind

If we are eating a lot of sugars, we will have a lot of ups and downs. Make sure you are eating enough to fuel your brain, but not so much that you tire.

I know intermittent fasting is popular right now, but I don’t think it works for everyone. Personally I can’t imagine anything worse than waking up in the morning and not being able to eat anything until lunchtime! It is important to listen to what your body needs.



Kris Boyson says it's important to feed your body with good foods so you don't get tired
Kris Boyson says it’s important to feed your body with good foods so you don’t get tired

Make time

It sounds too good to be true, but 10-15 minutes of exercise a day is all it takes. Whatever your lifestyle, we can all find 10 or 15 minutes free.

We have a ton of short sessions on my Koach Kris app that you can do anywhere, anytime without a lot of space or equipment. It’s such a short amount of time that once you run out of 15 minutes you’ll probably find yourself wanting to do more anyway!



Kris Boyson encourages people to stick to the routine when they start their lifestyles in 2022
Kris Boyson encourages people to keep the routine when they start their lifestyles in 2022

Routine is the key

I have been doing personal training for 12 years now and I also struggle if I start to lose the structure. Having a routine is one of the most important things you can do because, without it, you can fall into a vicious cycle and it can be really hard to get out of it.

We have a calendar on the app that reminds you when to exercise or meditate and you can tick it as you go. It’s also really cool to congratulate yourself on those little wins.

ruptures of the brain



Kris Boyson says thinking too much is the biggest killer, and meditation can help you shut down
Kris Boyson says thinking too much is the biggest killer, and meditation can help you shut down

The biggest killer for all is overthinking. This is why you can’t sleep or why you may not be exercising and it can lead to depression and anxiety.

Meditation can help you unwind for a moment and I guarantee you will feel more refreshed and revitalized afterwards. We have this amazing lady on my app who filmed a visual meditation in Ibiza – I always go there as it is so relaxing to watch and the views are, of course, amazing.

Switch off



Kris Boyson says people find it hard to slow down in the evening if they have a lot on their mind
Kris Boyson says people find it hard to slow down in the evening if they have a lot on their mind

If you have trouble sleeping, it’s usually because you have a lot on your mind or haven’t had enough exercise during the day to feel fatigued.

I always tell my clients to leave a pen and paper by the bed so you can write a to-do list the next day and that should help you unplug.

It’s an old wives’ tale that eating too close to bedtime means storing calories, but it often disturbs sleep because your body is trying to digest food. You should try to leave at least three hours between dinner and bedtime.

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