This week we have a guest post from our dear friend Yinka who used to work with us as an osteopath and yoga teacher and with whom we maintain a strong and respectful relationship. Here Yinka muses on the benefits of her allotment to her wellbeing in honour of 'National Growing for Wellbeing' week 7-13th June 2021.
4 years ago, my name finally came to the top of the allotment waiting list. It was a mess of cooch grass, weeds and dumped bits and pieces. I feel in love with it straight away, and it quickly be-came my happy place. It has been hard work, frustrating at times and mud under the fingernails and osteopathy are not an ideal combination. As we went into the first lockdown of 2020 it really kept me going and became a place that was essential for my wellbeing. I had more time on my hands than I have had in many years but no seedlings or plants and no option to by any. I decided that it was time to put the small propagator that I had bought 2 years ago into operation. I bought a selection of seeds online and set to work. Choosing the seeds was a combination of things I like to grow, what was available and wishful thinking.
Seeds were sown and I waited, I have a very small but much appreciated garden and really en-joyed using the space for sowing seeds potting on, and “designing” what was going where. It was a place of calm and when the world felt chaotic and uncertain. Having the time to think about the layout of beds helped to keep me focused and grounded, digging and weeding took on a new zeal as it was time out of the house when there was very little opportunity to do much else apart from work. In years gone when time was short; I have bought what I can get my hands from garden centres and shops to plant out so quite haphazard about things. Last year I thought more about colour, variety and protecting my seedlings and plants from foe like foxes, slugs, snails, and pigeons (more on that later). Checking my plants became a daily relaxing ritual. Go-ing to the allotment most days became my regular exercise, quietly whiling away the hour(s) out-doors and feeling relaxed whilst forgetting albeit temporarily about the pandemic was blissful. Our allotment is not pretty, it’s my higgledy piggledy happy place and its design is ever changing and forces me to accept what I cannot change (the elements, pests, dud seeds) and keep trying new things.
Yinka runs her osteopathic clinic from her home in Brixton and online yoga classes. Visit her website at https://www.holmewoodosteopathicpractice.co.uk/ and find her on instagram @theosteopathyogi
April is Stress Awareness Month and our pro de-stresser Laura shares some information about different aspects of stress and how it can impact us with some suggestions as to how you can support yourself in times of undue stress and strain
Stress is the body's reaction to feeling threatened or under pressure. It affects everyone, of all ages, in different ways and is an unavoidable part of life. According to the Mental health Foundation 74% of UK adults have felt so stressed at some point over the last year they felt overwhelmed or unable to cope.
When we think of the word stress it usually comes with a negative bias, however, stress isn’t always a bad thing. It makes me think of the Goldilocks Principle: too hot, too cold and just right…
Eustress is defined as a positive form of stress. It has a beneficial effect on health, motivation, performance, and emotional well-being. It is perceived as being within our coping abilities, feels exciting and is short-term.
Distress is defined as a negative form of stress having a detrimental impact on health and wellbeing. It triggers feelings of anxiety and overwhelm, decreases focus and motivation, contributes to mental and physical problems and can be both short and long-term.
It is interesting that both expressions, eustress and distress, stem from the body’s primal reaction to stress: the Fight or Flight Response. Let’s explore this a little further…
The Autonomic Nervous System (ANS) is the involuntary part of the Nervous System that regulates processes in the body that we cannot consciously influence, including: respiration, heart rate, blood pressure, digestion, metabolism, sexual response, body temperature, electrolyte balance, urination and defecation. The ANS is constantly receiving information about the body and its external environment. It sends signals from the brain and passes them on to the body and also send signals from the body to the brain via neurotransmitters.
The ANS has two main divisions:
Sympathetic Nervous System (SNS) aka Fight or Flight.
The SNS enhances voluntary muscle activity while shutting down all non-essential functions (ie: digestion, urination). It releases a combination of hormones and chemicals including epinephrine, cortisol and norepinephrine to increase the heart rate, blood pressure and respiration, blood is diverted to the muscles, the body releases stored energy, muscular strength is increased, pupils dilate, and palms sweat.
Parasympathetic Nervous System (PNS) aka Rest, Digest, Repair
The PNS role is to conserve and restore. It is responsible for the bodily functions when we are at rest, slowing the heart rate and respiration, decreasing blood pressure, increasing digestion, stimulates normal peristaltic smooth muscle movement of the intestines, and increases urination.
The two divisions work together to ensure that the body responds appropriately to different situations.
Acute vs Chronic Stress
The body is able to cope with acute, short-term stress, it is what has kept humankind alive for millions and millions of years. If we think back to our pre-historic ancestors, a classic case of a Fight-or-Flight response for a caveman would be to the imminent physical danger of sabre-toothed tiger! The stress response was triggered as a means of survival. Once the threat has gone it takes between 20 to 30 minutes for the body to return to its pre-arousal levels.
In our modern world a physical fight-or-flight response can happen if jumping out the way of an oncoming vehicle or encountering a growling dog when out for a walk. We also experience the same chemical response to situational stresses: managing work commitments, juggling personal, family and friend’s needs, financial concerns, big life events, health etc…. Sometimes, the fight-or-flight response is overactive and the body stays in a prolonged and consistent state of stress.
Chronic stress happens when the body is constantly reacting to stress and is not fully able to recover. Prolonged exposure to fight or flight responses (high cortisol, epinephrine and norepinephrine) take their toll on the body and can lead to a number of serious problems, including: burn-out, exhaustion, lowering immunity and experiencing an increase in colds and infections, gastrointestinal problems, cardiovascular disease, menstruation problems, sexual dysfunction and mental health problems with anxiety, depression and panic attacks and a number of other conditions.
What can we do about it?
Stress looks different to each person so it’s really helpful to be aware of your own stress triggers and how you respond to them. Knowing and recognising your own triggers and behaviours is really powerful so you are able to identify them as they happen, by doing so you can then choose how you want to respond in that moment.
How can I help myself?
The Autonomic Nervous System
Sympathetic Nervous System
The Stress Response
Sports massage therapist Tessa Glover celebrates National Bed Month by sharing her enjoyment at the amount of time in bed lockdown has given and gives suggestions of how to work more safely from your bed and tips for how to look after your body to enable more bed-time!
When I was offered the chance to write a blog about National Bed Month I jumped at it. You mean there's actually a recognised and dedicated month to staying in bed? Ok so I've probably spent way more than a month in my bed during lockdown but now I don't even have to feel guilty about it. Fantastic! But...on further study I find, no, it's not a celebration of staying in bed, it's about the importance of sleep. Yawn... As my colleague Erika is already writing a blog about just that, I thought, hey! You know what? I actually want to celebrate bed and all things beddie. A bed's not just for sleeping, it's for so much more * see footnote.
Work - Since March of last year bed has become one of the favourite places to work.
So as we are spending more and more time in our single, double, King, Queen or super King work spaces, we must ensure to look after our bodies and our environment. If you are determined to work from your bed, although it's not ideal, it's the reality for many people therefore here are some tips to make your desk nest safe and comfortable.
Posture and pillow arrangement - Try to sit in the most upright position possible, with a firm pillow in the small of your back and one or two more for your mid and upper back. You may find a plump pillow under the knees also helpful.
A pillow or tray of some description may assist laptop position (and mouse, phone etc).
Try to make sure your shoulders are relaxed and down while hammering at the keys.
Drinks of any kind should remain on the bedside table in case of spillage over laptop and phone.
Alternative working positions.
1. Sit cross legged on the bed, back straight, computer on pillow on lap.
2. Sit cross legged on floor (with or without pillow), computer on end of bed (only if bed is at a reasonable height for this)
3. Childs pose (see below) on bed with laptop at end of outstretched arms. This position should only be held for short periods of time and definitely not for Zoom meetings.
Wear something loose and comfortable.
Cotton or silk are preferable as man-made fibres may produce sweating and overheating after 15 mins or so of being in the same position. Note: if you start to feel uncomfortable and are sweating profusely this may be due to the heat of your hot water bottle (or hottie bottie as my Mum calls them) so kick it out of the end of the bed before you pass out. NB. In the event of a temperature of over 38 degrees centigrade or above after 10 minutes of removing HWB please seek medical help.
If you have poor circulation and typing makes your fingers cold and numb, try wearing fingerless gloves. If this doesn't work try rubbing your hands together vigorously or warm them in a sink of warm water. If this is happening frequently and you are concerned, check out this NHS page about Reynauld's .
Take regular breaks after 45 mins to get more water, go to the loo and don't forget to...
Stretch - get out of bed (I know. It can be a struggle) to give your neck and shoulders some movement.
Bend head from side to side, flex it forward and extend it back then rotate from left to right (repeat 5 times). Hunch shoulders up to your ears and drop. repeat 3 times.
Get back on the bed... phew...
Hip flexors will get short and tight sitting for extended periods of time especially the Rectus Femoris which is the quadriceps muscle that crosses your hip joint. Lie on your side (having removed aforementioned tray/laptop) bend both knees, then reach behind you and grab the ankle/calf nearest the ceiling and stretch your foot behind you towards your bottom, keeping your hips level. Hold stretch for 15-20 seconds and repeat on other side.
The psoas muscle is also a major hip flexor. For this, lie on your back very close to the edge of your bed, bend the knee furthest away from the edge and rest your foot on the bed, let the other leg nearest the edge,dangle off the side of the bed until you feel a stretch through the front and inside of your hip. Turn yourself around on the bed and repeat for other hip.
Hamstrings - lie on your back, reach for a towel, scarf or resistance band, place it under your foot, and do a straight leg raise (keeping your shoulders relaxed) feel the stretch at the back of your leg and flex your foot towards you). Hold for 15-20 seconds. Repeat for the other leg.
For your back.
Child's pose. Kneel down on the bed, sit your bottom down on the back of your calves and slowly reach your outstretched arms forward and slide them away from you on the bed, trying to keep your bottom on your calves. breathe deeply and relax into the stretch.
Cat and Cow. kneel on the bed, placing knees hip width apart and hands on the bed directly under shoulders, back flat, tilt your head up to look towards the ceiling while dipping arching your back, hold the stretch then lower your head while pushing your back upwards towards the ceiling, hold the stretch. Repeat.
Presentation and Self care -
Painting nails, doing hair and make-up for zoom calls, plucking nasal hair, spraying on a bit of deodorant (if you have had complaints), laying out the day's outfits (change of pyjamas, socks, or if venturing out, other appropriate clothing)
WARNING: you will have to get out of bed again for this.
After all that work and effort, you must be exhausted so relax and try some of the following...
Fact: In 1988 a groundbreaking study found that by switching an uncomfortable old bed to a lovely new one meant an extra 42 minutes of sleep! So if you've still got a job and can afford a new mattress go for it. If you haven't, try giving it a hoover and flipping it over (knees bent, core engaged to protect your back). BINGO! Like new.
I think I need a lie down after all that typing... zzzz
* for censorship and health and safety reasons I am omitting an extremely popular cardio activity often carried out in bed.
If you have any questions about stretches, cramps or any aches and pains, Tessa can be reached via email@example.com or on 07966 473738.
ISRM/BTEC (Level 5) Professional Diploma
Clinical Sport and Remedial Massage Therapy
WNT founder Jennie Duck shares her thoughts on how shame get in the way of self care and how spending time with her own shame and prioritising self care has helped transform her life and relationships for the better.
The idea of shame as an impediment to self-care has been niggling at me for a while. I wonder how much our ideas of what we ‘should’ be doing get in the way of what we really want to do and what we feel is a justifiable use of our time. I wonder how much we sacrifice ways we can nurture ourselves for the ‘greater good’ of work, family and duty and I wonder how much of a negative impact this has on our lives, and those around us, that we don’t always see.
When I talk about ‘self-care’ I am talking about things that nurture our bodies, minds and spirits. The things we love doing, things that make us come alive. Self-care is the things that nourish us. Self-care can be exercise, nutrition and meditation. It can also be music, art, creating something, playing with a pet, talking with a close friend.
For me, the exercise, nutrition and meditation side of things are easier to get to. This is because my personal version of shame means that for me to feel worthy I must be ‘healthy’. But it took an outsider view from my husband when he told me a couple of years ago “I’m scared the mornings you don’t do yoga” to recognise that the value in taking time for myself extended beyond just me looking after myself, that it had a knock on impact on the rest of my family and life.
I used to feel a lot of shame, too, around the good feelings that came from looking after myself in this way. I felt good and then felt ashamed that I felt good – life is meant to be hard, I’m meant to strive, I have responsibilities, I can’t be relaxed and happy??! So this led to spirals in how I responded and the ‘healthy’ behaviours became undermined by excessive consumption of sugar or alcohol or I just wouldn’t make a positive choice and self-sabotage myself.
Two years later, now that my own self care is a priority in my daily life, I don’t have these battles. My husband doesn’t have to be scared the mornings I don’t do yoga because if I haven’t it’s probably because I have done something else nurturing or I know I will find the time elsewhere for it. It’s not so pressured and the overall benefits of making this a priority mean I don’t have the same level of desperation around it, I don’t need to escape regular life so much and I don’t have the same shame triggered in me to knock me off course. I am more resilient.
To get to this point I had to spend time with that shame that trapped me. The shame that told me that I wasn’t good enough and that my time wasn’t only worthwhile if it was spent slogging on something or doing something for someone else. We all have our own shame triggers but there are common themes. Shame and vulnerability expert Brene Brown says “shame drives two main tapes: ‘never good enough’ and ‘who do you think you are’”. Both of these resonate for me and are shackles that still restrict me, but they don’t have the same power that they used to have.
And now the next layer of freedom I am discovering is that I am now more able to move toward the things that I really want to do but aren’t as immediately ‘justifiable’ in my personal shame-frame of reference. I am spending time creatively, for the joy and fun of it – I still feel guilty about this and about choosing these solitary and ‘aimless’ ways to spend my time. I had to fight myself using the word ‘indulgent’ in this description!
We can’t let go of all of these other things – my family, my work and paying the bills are all vital to me – but maybe we can ease up on the limitations we place on ourselves in honour of these if we can face the idea that perhaps its more than the reality of those getting in the way, that perhaps it’s our relationship with them and our relationship with ourselves that needs some attention first. And perhaps if we can do that then these things we are making the sacrifices for will become richer because of it.
WNT founder Jennie Duck explores the competitive spirit that resides in her and looks at how the lessons of yin yoga helped her to let go of some of this striving and learn to live more gently and happily.
Over the past few years I’ve been working on letting go of a competitive streak in myself. This streak has a strong genetic influence and is not entirely unhealthy – it has helped me carve my own path, to meet interesting people and try interesting things, to build a career and business, to keep learning and growing and setting my sights high and far. It has given me ambition and for a long time I was grateful for that.
But I have learned that ‘ambition’ is far from a happy state and indeed is a barrier to wholehearted living and any sort of internal peace and contentedness.
The tool that has helped me shine a light on my relationship to competitiveness is yoga and, in particular, yin yoga. The irony is that it was my competitive streak that held my attention to yin yoga – proof that nothing is ever ‘good’ or ‘bad’, the richness lies in the ambiguity and dualities.
The first yin yoga class I did was called ‘deep tissue stretch’ and it was with Andrea Kwiatkowski on Movement for Modern Life, a blessing in the form of a subscription platform that has improved my life a gazillion fold with excellent teaching and ability to have daily classes for all moods and needs. I liked the sound of this class that would reach into areas ‘like a massage’ and looked forward to the results.
It was tough! I struggled to find ease in many of the poses and the idea of holding them for 2-5 minutes was new to me. Andrea held my attention with her acknowledgement that ‘you might find this quite a frustrating practice’ – so I understood that it wasn’t just me and I stayed with it.
I gradually learned to back off, to ease away from ‘the edge’ as it is referred to in yin and to approach each pose in a softer way. I learned that this allowed the release I needed to go further – that yielding in my striving led to the yielding my body was craving, that easing off my effort allowed me to find much more progress and development in the work I was doing with this practice.
My physical yoga practice, known in yoga as asana and how we often understand ‘yoga’ generally, is my training ground for life and a touchstone that helps me understand who and where I am and what needs to change and how that change can come about in my life off the mat. So these lessons of yin, of lessening the effort, of not pushing so hard or trying to override where you already are, of going with rather than against and of listening acutely and – importantly – staying with what arises became my pillars of life. My benchmark for ‘success’ has become more about how it feels and what comes out of it for my growth rather than any external validation or acceptance.
Of course this doesn’t happen overnight, I am still on this journey of listening and adapting and learning and I see it as a lifelong journey. As is the other side of the coin, the letting go of what others think and the doubt of whether I am ‘good enough’ for my place in the world.
Competitiveness may be a fun and helpful trait for many and in many circumstances. I love watching an exciting game of rugby or 100m sprint and that wouldn’t be the same without the competitive spirit. But when it is part of your life to remove you from the here and now, to validate yourself and to make you push when perhaps pushing isn’t right, then it is not healthy.
At this time of year when we set ourselves targets and insist we must be ‘better’ this year, may we have the self-compassion to approach this with gentle discipline and kind self-talk. My goal is to commit to things that appeal to me, to follow my path and grow every day without force and allow adaptation and change when I meet resistance. Happy new year :-)
Massage therapist Erika Zettervall shares her joyful and varied experiences of walking her dog Alfons in the winter and explores the benefits of getting out and about with or without a furry friend.
This month is national walk the dog month, supposedly due to the bad January weather dog owners are in need of encouragement to walk their dogs(!?). I find this a bit baffling since my experience of weather in winter is that it’s more dog walking friendly than summer weather. The heat is worse than sleet if you are a dog. There is, of course, the maddening amount of mud at the moment, resulting in muddy paws and boots to clean, but walking my dog has never been a chore, rather a great source of joy.
It was the main reason for getting a dog and I take great pleasure in walking, I enjoy long country walks as well as exploring urban environment.
With this winter lockdown, dog or no dog, walking will be an opportunity to meet and spend some time with friends. Don’t let the temperature put you off and prevent safe socialising and friendly support but sitting on a park bench is chilly and is not great for the kidneys. Instead, keep on moving, the walking will build your inner heat and you will keep warm. Walking and talking is very therapeutic, the gentle movement brings softness and flow to thoughts and conversation. It lends itself to a deeper conversation and is often preferable to facing each other stationary when touching on sensitive topics or resolving a delicate issue.
However with a dog or two put in the mix the focus will shift suddenly and abruptly, when urgent canine matters occur. Like balls needing to be thrown or to stop for a close inspection of a wall that may require a signature in the form of quick cock of the leg! It can be a good interlude at
best or a bit jarring if you are mid-sentence. I used to find it a bit annoying before becoming a dog owner myself. But the patience required, something I have had to cultivate with my dog, makes me slow down and notice my surroundings a bit more.
This disrupting and also playful quality of dogs is great if you are like me a bit prone to drift and disappear in thought. My dog, Alfons, keeps me firmly in the present by his demand for attention and in so doing prevents me from rumination and overthinking the many anxieties of the world and him from fox poo rolling or munching on unsuitable discarded food bits.
I can understand the hesitation to venture out for a walk when there is no dog insisting on an excursion, especially when the weather looks a bit wintery. Unless of course you are like me and love crisp cold weather, find a long brisk walk energising and crave that sweet feeling of returning home with legs tired and cheeks rosy. Then the enjoyment of staying cosy indoor is delightful, but without the exertion and fresh air you can end up foggy headed and sluggish.
London has many fantastic parks, big and small, as well as the commons. Many streets have beautiful trees and small patches of greenery and its apparent numerous Londoners are keen gardeners making pavement walking very interesting and pleasant. Most places are very accommodating and friendly towards dogs, then there are also the waterways to get to know; rivers and canals with paths running alongside. Lately I have exploring areas along the river Lea and East London and they are absolutely great. You can walk for miles on paths and marshes with very friendly crowds. Even cyclists are friendly!
If you not keen on roving and since we are all encouraged to stay close to home this winter, much discovery can be had repeating a favourite route. If you carry the mindset ‘you never cross the same river twice’ you can begin to cultivate awareness in the small changes in every day.
On a clear winters day the views are good and very different to the summer. With very little or no foliage you can see though the trees and what in the summer is obscured by leaves is now visible. You might also notice the naked branches’ beautiful structure, maybe there is a hint of preparation for new growth, stems tuning purple and swelling buds signalling a turning towards a new season.
If you still don’t fancy winter wandering and are dog free, take pleasure that you don’t have to take the dog out in the cold and be grateful you can choose. Then you cultivate a bit of gratitude! Although the wise part of you is hopefully aware a daily walk is would be a great benefit for maintaining good health and supporting your immune system.
Put a hat and gloves on, step out and enjoy winter walking, with or without a dog.
Sports massage therapist Lauren O'Sullivan shares why she is celebrating Thanksgiving this year and the benefits she's found in regularly practicing gratitude, even when - and perhaps especially when - things are hard.
Thanksgiving is a tradition celebrated by the United States and Canada. It began as a day of giving thanks and sacrifice for the blessing of the harvest and of the preceding year. I have never personally given much thought to Thanksgiving but as I now live with an American who hasn’t seen his family in over a year, I’m giving it some thought this year!
This year has been a crazy one for all of us, at least in the sense that we were not expecting a full blown pandemic. Some days it might be hard to think about what we’re thankful for. So with this blog I want to remind myself and hopefully some readers to think of the small things that we have in our lives to be thankful for everyday.
Some time half way through this year I started a morning ‘ritual’ where I would write down my ‘24 hour win’, three things I am grateful for, and an intention for the day. It really grounds me right at the beginning of my day before I read any ‘doom and gloom’ news or expose myself to anxiety-inducing stimuli. Often, my three things I am grateful for are the same or similar to the day before or things I wrote last week. That’s OK. I am grateful everyday that I am healthy, everyday that my body is strong and carries me, everyday that I get to speak with a friend or family member, everyday that I take a walk outside in nature, everyday that I make myself some good food, everyday that I enjoy a cup of tea. The list goes on. I can be thankful for these things every single day. Being grateful and giving thanks for these everyday things reminds me of just how abundant my life is.
I, as well as many others, have lost work because of the lockdown. This is really hard, and in modern society we attach a lot of self worth and purpose to our work. So when we lose this work, we can lose our sense of purpose along with it. By being thankful for things in our lives every morning, we see that there is so much more to our purpose and self worth.
This Thanksgiving I encourage you to give thought to what you can be thankful for. If it is a certain friend or someone that has shown you kindness, show them that you are thankful with a little message or card (you will also feel happy from saying thanks!). As for me, I am celebrating my own Thanksgiving with my little family this Sunday, cooking and eating great food as a little gift to ourselves at the end of a hard year. Thankful that we have each other and the means to create and enjoy a good meal.
Happy Thanksgiving from ours to yours!
Massage therapist Erika Zettervall thoughtfully considers the importance of engaging with the physical darkness that surrounds us at this time of year as the days get shorter and encourages us to balance how we value light with dark.
Darkness. It’s that time of the year again. The daylight hours are reduced day by day until we reach the winter solstice at that point the day hardly begins before it starts to get dark again.
Seasonal darkness during our winter is inevitable. Our planet will travel continuously, journeying through the universe orbiting the sun with its axis tilting the way it does, whether we like it or not. In a world of uncertainty that is pretty certain.
These short winter days can of course be avoided by relocating to the other side of the planet for the winter or permanently move closer to the equator where there the daylight hours do not alter in the same way over the year. The longing for winter sun and light is a strong incentive for travel this time of the year seeking out longer, brighter days. I have been able to do so past but not for while, and this year that option is more unattainable than usual. But I often work in the evenings and have the benefit of time to be outdoors during the day.
With the wisdom of seasonal light/darkness being something that cannot be altered and, in accepting that, perhaps it’s possible to explore a different relationship to darkness.
I recently heard somebody on the radio being interviewed talking about the scarcity of darkness. The increased popularity of illumination of not only buildings but also trees and gardens, the dark night sky is being endangered. He related to darkness as visual silence and something to treasure.
True, we do relax better in darkness - putting an eye bag over your eyes in savasana deepens the relaxation. Our eyes are our most dominant sense and there is strong focus on visual stimuli in our society. But in the dark we need to slow down and rely on other senses. Feeling, listening to find the way, elevating our presence of mind. Slowing down and easing into the darkness, eyes adjust and sight is expanded so shades appear.
One of my favourite things this time of the year pre covid was walking through St. James’ Park early evening in the dark. Stepping into the peace, silence and darkness of the park contrasting with the busy West End streets sparkling with Christmas lights and bustling with shoppers. Letting the eyes adjust to the dark, enjoying the quiet calm and heading for Victoria station with my small dog in tow. Happy to see fellow commuters and a few tourists braving the dark.
We need the darkness as a contrast to the lights. Like stars in the sky only visible in the dark and that is the most beautiful sight to have. Milky Way or, as we call it in my language, Vintergatan Winter Street like the way you travel this time of year since in the summer the sky’s lightness obscures the stars.
In accepting the scarcity of light and immersing in the darkness, there is room to discover its own particular beauty. Begin by exploring the edges getting up before sunrise (not too early in November), light a candle and let the light come slowly. Go out before sunrise or at sunset experience the shifts. Let the eyes adjust.
There is also the other darkness. The internal darkness. That also needs befriending and that will be topic for another blog.
National Fitness Day - 23rd September 2020
Sometimes it feels as though we are constantly told, “just be more active”. It’s easy to say it, but with busy schedules and blinkered options it can be hard to actually make it happen. Perhaps the global pandemic has given you the time to explore some more active options, such as getting out for a walk, going for a run, cycling to work. These are exactly the types of things that you can work into your current day as a commute or lunchtime activity without needing to set aside separate time. If these seem pretty obvious activities but they don’t really give you much joy, then you need to look outside of your exercise blinkers! National Fitness Day (on the 23rd September 2020) can be a great starting point and really highlights the social and motivational aspect of fitness. From ‘plank-offs’, yoga and pilates classes to treadmill challenges, high-street HIIT classes, dance offs and mass walks.
With the surge of online technology and connection recently, there are even a whole host of activities you can take part in from home. Get Zoom installed and you’re ready to go! Always wanted to try Tai Chi? Or maybe dip your toes into some ballet shoes? If you search for it, it will be there. With online classes, make sure you always pick the beginner option if it’s something new you are trying and take it easy. Learning a physical skill online, the teacher is not always able to correct things properly, so just make sure you feel comfortable with every movement and don’t push yourself too far.
However, for me personally, online classes can be a bit lonely and lack the motivation of in-person classes and activities. In 2020 the aim of National Fitness Day is to demonstrate the inclusive power physical activity can have by celebrating how ‘Fitness Unites Us’. Especially now it seems more important than ever to be able to connect with people again and come together to help each other.
My nearest green space is Tooting Common and every morning when I walk my dog I see at least 4 different workout groups. There seems to be something for everyone, from a more gentle workout including yoga postures, to a more bootcamp style session that has a competitive element. The overriding theme is FUN. This is the key to continued exercise success! For many, exercise is viewed as a chore, it’s hard, it takes effort. I am not here to deny the effort and challenge involved in physical activity but if you are having fun at the same time it sort of cancels the hardship out. This week I’ve been lucky enough to be in Cornwall and I tried surfing for the first time. Yes it was VERY hard but I had so much fun, and I found it exhilarating. It’s that sweet rush of endorphins that physical exertion gives you that keeps you coming back!
A big barrier to exercise is cost, especially when you don’t enjoy things like running and cycling. A walk may seem tame or boring but if you have time on the weekend or on a day off it can be a great way to explore new areas. Walking for 2-3 hours (or more!) is a major form of physical activity, completely free and easily sociable with friends and family. If you love dogs but don’t have the means to own one, there are many apps which allow you to ‘borrow’ neighbours’ dogs and take them on a walk!
Think outside of the box...do you have a friend that teaches a form of exercise you want to try? Perhaps you could do a skill swap if money is tight. Or many studios around town have new sign up offers for the first month - how many are near you that you could take advantage of? Sign up to every studio, one after the other! If you hate the thought of running on your own, join a club: the social aspect is often enough to flip your perspective on something.
The days when I feel most tired, I always try and get my blood pumping a little. The endorphin release and boost of adrenaline wakes me up a lot more effectively than coffee! But remember, rest and recovery are also important. Especially with beginners, I see people go ‘gung-ho’ for exercise with all the best intentions but then burnout at the end of the week. Starting small and building up intensity is the best way to develop into a stable routine. Look after your body and give it the rest it needs. Try and incorporate some stretching and relaxation into your week. For the more experienced and frequent exercisers, a maintenance massage once a month can make you perform optimally in your workouts.
Remember, the key is FUN. Enjoy moving your body and get your friends involved, you’ll feel better.
Blogs from the WNT team. For our blogs from before June 2020 please see individual profile pages - it's a good way to get to know practitioners too.