Weekly Experiment Club #015: The key to mental well being. Exercise!
Exercise not only changes your body, it changes your mind, your attitude and your mood.
👋 Hi there!
Welcome to the 15th edition of the ‘Weekly Experiment Club’. Each week we challenge you with one actionable experiment that we take from the best self-improvement books out there. The goal is to build better habits to improve your mindset, health, productivity or gain new perspectives.
Why? Because reading another book or consuming more content doesn’t get you anywhere. The only way you can improve is by taking actions and measuring how those actions impact your life. That is why we give you an experiment. Don’t overthink it, just do one experiment with us a week and stick to the things that work for you.
🚀 Let’s get to it!
🪞Reflection on last week
Take a moment to reflect on last weeks edition. Did waking up earlier make you more productive and put you into better moods?
Today’s topic: Exercising
Movement is a medicine for creating change in a person's physical, emotional and mental states.
We all know, exercise is good for us, yet, it’s one of the things that we often forget or don’t prioritize. Today’s experiment focuses on introducing a small exercise routine into your day so you can experience some of the benefits of regular exercising. But first, why even exercise?
📚 What are the benefits of exercising?
Regular exercise prolongs your expected life span.
Regular exercise increases mood, reduces anxiety, stress and depression.
🧪 This weeks experiment
Hypothesis 1: This week’s experiment will improve your mood and reduce your anxiety and stress.
🤸🏻♂️ The Action to take
Do 30 minutes of daily exercises for at least the next 7 days. [Start 30th of Jan - End 6th of Feb].
🤌🏻 But, but, how do I best do it?
First, dedicate time. Make sure to find 30 minutes that will not be interrupted by unexpected choirs or social obligations. For most people implementing the 30 minutes into their morning routine works best.
Pick exercises that you enjoy and that work for your fitness level. Below an example of what the schedule for this experiment could look like. Keep in mind, everyone’s fitness level is different so adjust the workouts to your own needs. The key is to get moving for 30 minutes every day.
Tuesday 31st: 30 minute jog or walk outside.
Wednesday 1st: High-Intensity-Interval-Training (HIIT) Fully Body Workout.
Thursday 2nd: 30 min yoga.
Friday 3rd: 30 minute jog or walk outside.
Saturday: 4th: HIIT Fully Body Workout.
Sunday 5th: 30 minutes cycling
Monday 6th: 30 minutes, full body stretch.
What ever routine you pick, make sure to pick something that is not too hard. This experiment is about building a healthy habit. If you burn out after day one and hate your life because your whole body feels like a truck went over it, you will likely drop the habit in no time. So start out with a relative easy routine. Consistency is key.
Okay enough talk.
📖 Further readings
Let’s be real. Doing experiments like this is a lot easier if you don’t do it together with a friend. So why not forward the newsletter and take on a challenge with a friend? Many of our readers create Whatsapp or Telegram groups and have a daily check-in to make sure they complete the challenge.
Join hundreds of other people that take on the ‘Weekly Experiment Club’ with their friends and decided to grow together.
Happy action taking!