Hello friends and welcome to my seventieth blog.
I do not like exercise.
Okay, perhaps that is just a little excessive, so let me rephrase it. I often do not like the thought of exercise and sometimes I do not like the aches and pains I experience while exercising. I find it a mission and frequently quite hard. Let me further explain, for you to perhaps understand, and maybe even empathize with, my situation.
From the tender age of five I was able to swim, with ease and quickly, and so in grade zero after our house gala my swimming career began. True story. A huge part of my life became swimming training, swimming trials and swimming galas. Apparently, there was talent which had to be explored.
This was my prep school narrative, and I loved it, and I revelled in all the associated accolades, competitiveness, and the sense of self-worth, belonging, stimulation and security that swimming gave me. I also managed to be a diligent and conscientious student with consistently good grades, I enjoyed netball, tennis, public speaking and socializing and seemed to manage it all with relative ease. That is until I did not. Not ironically this all changed when my folks divorced very early in my first year of college (I was thirteen). I decided that I was going to take a sabbatical from provincial swimming and rather spend my time making the most of other activities that school, and life had to offer. I was super proud of my parents’ reaction. They were totally supportive and seemed to understand that I needed to enjoy all the other avenues at school. My coach was appalled and rather bleak, but that was not my problem.
The rest of my college years were spent making the most of all that piqued my interest from debating to hockey to boys and friends to navigating my studies and discovering parties to managing a divorce and two subsequent marriages in quick succession. This all coupled with tremendous weight yo-yoing and some interesting times.
In retrospect, I do believe that these formative years spent with gruelling swim sessions, hectic competitions and loads of self-imposed pressure may have done damage to the “I love exercise” part of my brain.
Having finished my secondary education I just seemed to cruise through this whole exercise thing having had enough of the hecticness and the only physical pressure that I have ever really put on myself since then was enduring the Knysna half-marathon, rather an unpleasant physical experience, albeit a fun weekend away.
Added to this is the fact that from my fourth decade, I always seem to have numerous injuries… at last count six in five years, and a present lingering one. A UDI (Unidentified Dance/Drinking Injury) ankle sprain, a calf strain from tennis, an ischial bursitis (pain in the butt) from jogging… the list is endless. Although I may perhaps look athletic my body is not terribly well fine-tuned. Shortened musculature, pelvic malalignment and no physio or bio in sight.
For several reasons, I did not exercise last week. Then on Sunday, Rich and I decided to take the dogs for a jog, a first, as we usually just walk with them. This proved to be very successful with just a few minor mishaps. Lilah zigzagging all over the show initially and Bella choosing a moment to void her bowels far from a dustbin. Jogging while holding poo in a packet was not the most enticing aspect of this little jaunt.
Anyway, this was just the start. As we meandered our way through the suburbs with our girls, a few things happened.
I became aware of how my body was feeling as I was moving. I acknowledged said aches and pains, and then actually parked them. Am I not so blessed to be able to move and have legs that work and carry me and allow me to do so much? I became aware of my breathing, I thought of friends, and I prayed for those in need. I contemplated my worries and then tried to put them back in their box.
I thought of the calories I was using up having had a treat day the day before and this made me happy. I did not obsess, just gave it a moment or two, and then let it go.
I revelled in being with Rich and the girls, and, of course, achieving daily vitality points.
Surprisingly it all felt so good and what became so clear to me as we ended our exercise, was how much I was benefitting so holistically from this. It was not a very long jog and walk but it was just the business.
Why, you might ask, has this just happened now? Yes, I understand your confusion. This ain’t my first rodeo. However, let me explain. When I exercise for the most part, aside from when we travel, I do so on my treadmill watching educational YouTube videos or TED talks, not allowing myself time to think or be. Once my movement is complete, I dash off to shower, get ready quickly, throw down my breakfast shake and head out, usually, without a backward glance or thought as to how my body (or I) am feeling. So wrong as it is such a vital and essential part of my health and wellness.
This must change.
We have spoken at length (and breadth) about the physical benefits of moving your body.
We have also touched on some of the mental benefits of exercising, but I felt that I needed to delve into these a little deeper. Studies and sound research have shown that: –
- Exercise may help with mild to moderate depression, perhaps as effective as medication. It promotes neural growth, reduces inflammation, releases endorphins and may be a form of awesome distraction from those overwhelming negative thoughts.
- It is a natural and effective anti-anxiety treatment, again helped by those endorphins.
- Exercise helps to relax the muscles and relieve body tension, so may help reduce stress.
- It may help improve concentration, memory and mood as exercise helps to boost the brain’s dopamine, norepinephrine, and serotonin levels all of which help focus and attention.
- Apparently by really focusing on your body and how it feels when you exercise, your nervous system may become unstuck and begin to move out of the immobilization stress response that characterizes PTSD (Post Traumatic Stress Disorder) or trauma.
- Regular activity is an investment in your mind, body, and soul. When it becomes a habit, it can foster your sense of self-worth and make you feel strong.
- When faced with mental or emotional challenges, exercise can help you build resilience and cope in a healthy way rather than resorting to other negative behaviours.
So back to the drawing board following last Sunday’s lightning bolt (exaggeration at its best) How to achieve this magnificent mental health and wellbeing without it being too hard?
Reading some and researching a little more unearthed some tips to make this whole exercise thing easier.
- Start small and set realistic goals. Do some mini squats whilst waiting for the kettle to boil. Move in the way and for the length of time that you know you can maintain. Even if you start with five minutes and slowly build the habit.
- If your week runs away with you, do not despair. Be that weekend warrior and squeeze one or two sessions on a Saturday or Sunday.
- If you are exhausted and feel revolting as you open your eyes in the morning, some gentle stretching may be the ticket with a little marching on the spot. For others belting it out on the road or treadmill really seems to work. Take your pick.
- One does not need to suffer to get results. If one breathes a little heavier than normal, that is great, you really do not need to be completely out of breath. If your body feels warmer, this is also good for you, you do not need to overheat or go puce in the face. Do try to get that heart rate up even just briefly. I am learning that this is important. You do not need to run ten kilometres on alternate days or race off to the gym.
- If things go pear and you do not exercise for a while, that is okay. Just get back on that wagon and start again.
- On those overwhelming days when we have so much on our plate that the thought of adding yet another thing may just be the straw that breaks the camel’s back, some movement may be the very thing to help manage your day. Perhaps just try five minutes of some movement and see how you feel.
- On sad and anxious days, some self-care and kindness must be on the menu. A walk in the garden or some gentle yoga as this together with some beautiful breathing may alleviate some of that dark cloud hanging over your head.
- When injuries or inflammation are present, this ought to be assessed before deciding about exercising. Consulting with a health care professional is recommended. I often exercise with discomfort, but this is now sounding tedious. Those with chronic illness often benefit hugely from movement but again refer to your specialist before embarking on this.
- Focus on the activities you like to get moving, walking the dog, gently jogging with a friend, window shopping in your local mall, swimming in ocean pools or gardening. If you, like me, struggle to follow those aerobic workouts, don’t do them. Make your moving fun.
- Reward yourself after your exercise with a delicious smoothie, a bubble bath, or a binge of your fave series.
- Be kind and loving towards yourself as you move and be thankful that you can.
With thanks to Rajul Punjabi, Maria Brilaki and Paige Wachner.
So many reasons for us to get our exercise hats on and make the most of our amazing bodies and minds. Let movement be our medicine.
Hey, I may even learn to love exercise!
Wishing you all a fantastic weekend and my South African friends a very happy Heritage Day.