Tag: workouts

Keeping happy at home

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Everyone is talking about COVID-19 right now, and with the global measures ensuring that people stay at home as much as possible, there’s very little to take our mind off it. Not all the emotions and thoughts we have are helpful though – anxiety above and beyond what we can change (e.g. washing hands, social distancing etc.) is only likely to exacerbate any issues, and cause more harm than good.

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Try not to stay in bed all day, tempting though it may be!

Harvard University has released a document with helpful resources designed to help people struggling with anxiety, especially health-related anxiety. They have some really useful advice on there, so please do share it (or this post) around!

Here are some of my favourite ways to cope with anxiety/stress of any variety:

 

Limit time on media of any form

It can be tempting to spend more time on social media and news sites when you’re stressed. Waiting for validation and dopamine hits through social media, and constantly checking up on evolving situations through news sites won’t help your brain switch off. You are allowed to take time away from the news if it is causing anxiety. I prefer to get my news from friends at times like these, because at least that way we are able to discuss in a productive way, rather than sit and dwell.

Focus on problem solving

With any issue, there will be things you can solve, and things you can’t. The feeling of helplessness is one of the worst feelings, so try to separate out concerns into ‘can fix’ and ‘can’t change’. This way you can work towards fixing what you can (washing hands, staying home, eating healthily, sleeping, social distancing/isolation) and accepting what you can’t (global spread, NHS limitations, general rules of biology).

Keep connected

Mental health struggles love isolation. Concerningly, people struggling from depression and anxiety can often feel like time alone is the only time they feel safe. Maintaining social connections, especially in a time when you can’t meet people face to face, is so important. FaceTime/Skype are great alternatives to face-to-face meeting – why not get in touch with people you haven’t had time to speak to in a while? Try to talk about things other than your concerns if you can.

Form a routine

When I struggled with depression, I found getting out of bed incredibly difficult, but staying in bed would give me a feeling of hopelessness, as if I couldn’t leave bed. Try framing your day around key points. Stick to regular mealtimes, wake at a reasonable hour, and try to fit in some form of movement in your day, whether inside or outside.

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Try to form routine, including meal times!

Gratitude journal

One of the main ways I totally changed my mindset when I was younger from ‘everyone hates me and everything is awful’ to a mindset of positivity was by keeping a gratitude journal. At first I hated it as I could barely find anything good to write in it, but slowly my mind switched from seeing the negatives in everything, to seeing the positives, if just to write it in the journal! At the end of each day, write down 5 things you are grateful for, however small.

Find purpose

At the beginning of the day, write a small list of things you want to achieve, and how you’ll go about achieving them. They don’t have to be complicated, but ticking off things from a to-do list can increase feelings of purpose (thought to be the most important factor in enjoyment of work). These can include doing laundry, loading/unloading the dishwasher, handing/rearranging paintings, watering plants, going for a run, applying for jobs, sending an email etc.

Do something selfless

Helping others is an intrinsically rewarding activity, promoting positive emotions in our own brains. It also can add perspective to problems. Doing good also improves optimism, confidence and gives you a feeling of purpose, without which many people struggle. Consider donating to charity, volunteering or simply helping someone out online.

Move!

Whether you are able to leave the house or not, if you are feeling up to it, get moving! Household chores are often enough to build up a sweat, but if that doesn’t do it for you, check out these Instagram and YouTube accounts that provide awesome home workouts without equipment. Even just 20 minutes a day is enough to get the endorphins going. If you can safely get outside, try going for a brisk walk at least once a day, or head out for a run. Remember, long distance running may suppress your immune system, so try intervals, or short-but-fast sessions instead.

Follow good news sites

If you can’t stop thinking about negatives, try unfollowing people who make you feel worse (this is a good thing to do anyway) and follow accounts that make you feel positive. The Happy Broadcast is posting lots about COVID 19, but they’re positive and proactive news stories. It’s one of my favourite accounts right now. The Daily Kitten and The Dodo are up there too.

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Try heading out for a run if you’re able to!

All images taken by my amazing friend Tamsin Louise.  

If you’re looking for more advice, check out this post on How to survive Blue Monday or How to beat the Winter Blues.

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Let me entertrain you

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I was recently invited to comment on a new phenomenon, ‘entertrainment’ by the Telegraph, who were writing a piece on the rise of boutique fitness classes and the potential side effects of using these classes as your main source of training. I had first come to understand the concept of entertraining via my friend, personal trainer Lawrence Price, who published this post on the subject. It’s an interesting one to comment on, because there are two very valid sides to the argument.

So I just thought I’d share with you a little of my thoughts on the subject. What is it? Is it bad? Can it be good? Read on:

What is entertrainment?

Entertrainment is the concept of working out in the way you want to workout (often very high intensity, randomly strung-together exercises) for fun rather than function.

Why do we love it so much?

The endorphin hit we get from an intense workout, such as boxing or a Barry’s class, leaves a lot of people feeling incredibly positive. When it’s at the start of a day it can set you up feeling upbeat for your day at work, and when it’s at the end of the day it can be a way to shake off frustrations and get the body moving after sitting down all day.

Why has it increased in popularity and what are some examples?

As the wellness sector has expanded, more and more people are opting to go to fitness classes after work instead of home, the pub or even the gym. The classes provide a pre-planned workout (ideal if you’re not sure what you should be doing at the gym), a motivating trainer and, for many, a chance to catch up with friends. It’s like the gym and a club rolled into one. Many even have the flashing lights, loud music and (post-workout) drinks to match! One Rebel, Barry’s Bootcamp, Kobox, F45 and Boomcycle are just some examples.

Why is entertrainment not necessarily a good thing?

When we workout at 100% intensity, 100% of the time, something has to give. Our bodies are not very good at coping with sitting down all day, handling stressful situations, and then smashing out a day’s activity in one (often very intense) hour. Whilst workouts such as these can FEEL good, they often don’t provide the body with other things it needs, such as mobility work, stretching, and rest.

In addition, the vast majority of boutique fitness classes are done in large groups, often reaching up to 50 people. In these groups it’s impossible for a coach to be able to assess whether everyone is doing the exercises right, with the right form at their particular level. If you’re an experienced gym goer that might not be a problem, but tiredness coupled with bad form and heavy weights is a recipe for disaster.

Whilst many of us are inactive all day, our nervous systems are very much active, thanks to work stresses, juggling tasks and everyday demands. Intense workouts just put these systems under MORE pressure, ramping up our sympathetic nervous system further. Your sympathetic nervous system is also known as your ‘fight or flight’ response, and gears you up to tackle stressful/demanding situations. In the short term, this is incredibly helpful, and can help you think on your feet, run away from danger or handle stress effectively, but an excess of time spend in this state can lead to a range of acute and chronic issues, from hypertension (high blood pressure) to insulin resistance. Therefore it’s not recommended to add more stress to your body if it is in a state of heightened physical or mental stress already. Both types of stress (physical and mental) illicit a physiological response e.g. even if you’re not stressed physically, chronic stress such as that from work can have the same negative effect as extreme physical duress.

For a lot of people therefore, a calming yoga session or meditation would be far more beneficial than a sprint session, switching on the parasympathetic nervous system and calming down the body. Without rest our bodies are far more prone to burnout, injury and illness, so a daily HIIT class might not be what’s best for you, especially at particularly stressful times of the year.

 

TL;DR

  • Basically, not all fitness classes have your best interests at heart, and it is incredibly difficult for a coach/trainer to be able to assess your physical state or form during a workout catering for 30 – 50 people.
  • Since we all lead such stressful lives already, sometimes smashing out an intense HIIT class may not be best for our bodies in the long term, and we may benefit more from yoga or a stretching session at stressful times.
  • However, in general, some form of movement is better than no movement, and it’s up to each and every one of us to check in with ourselves and just be mindful of how our bodies are feeling. Still fancy that Barry’s class? Go for it 🙂

 

I would love to hear your thoughts on the above! Check out my Instagram and YouTube for more.