Bibi's Wellbeing: outdoors

Showing posts with label outdoors. Show all posts

Friday, 1 January 2016

5 steps to Wellbeing (or how I try to fit it in my busy life!)

Every day life seems to get busier & busier for me; especially with all my voluntary commitments. On top of that I also have a family to look after so how do I manage to look after my Wellbeing. As a therapist I realise that in order to care for others I must first of all care for myself.

I have just heard on the radio that recent research has shown that people who have a wide circle of connections are happier and more content than those who have fewer connections.

There is so much advice and information from the Government and health authorities to be fit, in body & mind, that it can be bewildering to know where to start. Well, this is how I try to fit in the advice given:-

Be connected– connect with everyone around you. This can include family, friends, colleagues and neighbours. Spend time developing these relationships e.g. by a quick chat on the doorstep to having a long leisurely drink with a friend. Don’t forget that some strangers are just friends you haven’t made yet! I make a point of setting time aside for family/friends and try to make sure that I don’t let relationships drift. I go as far as arranging mutual times to call my adult children who live away from home. I also try to set slots aside in my diary to see friends or else things can easily drift. I make it a priority to stay in touch with my family and friends.

Be active –This doesn’t have to be in a gym or cost any money. Just by taking a walk to the local shops/park can help your mental wellbeing without much effort. It is best to find an activity that you thoroughly enjoy and you can easily fit into your life. I try to walk whenever I can as the fresh air often helps me to clear my mind. A longish walks also makes sure that I am tired enough to have a good night’s sleep. Don’t let the wet & windy weather in the UK at the moment put you off as we’re ‘waterproof’ & there’s no such thing as bad weather - just bad clothing! So warm up & enjoy the day; below is me enjoying bird watching on a chilly day on the Norfolk coast.

Be learning – learning any new skills can give you a sense of achievement. It can also build confidence and maybe a new set of friends or at least you will be in company of people who have similar interests. I joined a computer class run by the local Adult Education Service last year and more recently I have also joined a new photography group. Now I must get myself a SLR camera! These groups have opened up new learning areas for me and some have definitely challenged me! Any activity that involves mental activity is also good at keeping dementia at bay so keep those grey cells active.

Be giving – The smallest random acts of kindness such as a smile, or taking note of someone’s outfit, a ‘thank you’ or a kind word can be so beneficial to your wellbeing. You may also like to think about volunteering with an organisation that you identify with. This will also help your mental wellbeing and help you build new friends and connections. I find my voluntary work with the Red Cross and other charitable organisations very rewarding and fulfilling.

Be ‘Mindful’ – this is not mumbo jumbo or hippy dippy! It just means being more aware and appreciative of the present moment. These moments of calm away from your routine can help you to view any challenges more positively. I’m a ‘graduate’ of Mindfulness and find it a useful exercise to do before I see a client or have difficulties going to sleep – it works every time for me! Mindfulness also means being kind and compassionate to yourself and those around you. Many health authorities in the UK offer this training free so there is no excuse!

Wishing you all a happy, healthy & joyous New Year, may 2016 be a good one for you.

Friday, 24 October 2014

Gardening & 5 Wellbeing Tips

As I write this I have just heard on the radio this is the best time of the year to get your garden ready for Spring planting. The ground has warmed up from the Summer sun andit is still not too cold to be out in the open. So, time to plan your gardening activities and start thinking about all those lovely fruit, flowers and vegetables you will have in Spring. Whilst gardening is a lovely thing to do as it great way to keep fit and calm; it can also result in injuries, especially back problems.

Just a few precautions will help to keep these problems at bay. In particular people with existing back pain should take extra care when gardening. So, before charging full steam ahead with digging, lifting, weeding and planting just take a few moments to consider how your muscles and joints might respond.

1. First things first: begin your gardening project by wearing appropriate clothing. Ideally think about layering your clothing so that you can remove the layers as you warm up. Wear warm and loose fitting clothing that covers your lower back and sensible footwear like supportive boots and thick socks - and don't forget your gardening gloves! If you've have back problems in the past these a supportive back belt may help.

2. Secondly, warm-up by taking a quick walk around the garden which will stimulate your circulation. Then limber up by doing some simple stretches and warm up exercises. Now, when I say stretch I do not mean sharply bend forwards to the floor or abruptly lean backwards; both of these movements can easily result in an injury. The best way is to start slowly by rolling your shoulders forward 10 times and back 10 times as illustrated below. Then gently make swimming like movements using your shoulders, arms and hands. Do try to get a full range of movement with your shoulders. Notice any areas that do not move smoothly and concentrate on improving it as you go through the movement.

3. Stretch your legs by gently going up onto your tip-toes, hold and then down again. You may like to hold on to a spade/fork handle for balance.

4. Take regular breaks and continue to do stretching exercises whilst admiring nature that is all around you.

5. It would also help if you took small spadefuls or used a small spade. There's no race to get it over and done with! Enjoy the process and you will feel much better for it.

To summarise it is really important to start slowly & try to relax whilst digging. At all cost avoid over-exertion as this will not help back problems; be careful not to over-reach and try to cut as close to your body as possible.

Now you are good to go – enjoy your gardening!