Keep Moving!

Featured

By Anita Manley

It has long been known that exercise improves your mental health.* Exercise causes your body to release chemicals called endorphins, which make you feel good. The feeling is commonly known as a “runners high”.

Regular exercise has been proven to:**

  • Reduce stress
  • Ward off anxiety and feelings of depression
  • Boost self-esteem
  • Improve sleep

    Exercise also has these added health benefits:
  • It strengthens your heart
  • It increases energy levels
  • It lowers blood pressure
  • It improves muscle tone and strength
  • It strengthens and builds bones
  • It helps reduce body fat
  • It makes you look fit and healthy

Years ago, I visited my psychiatrist and complained of mood swings and irritability. She didn’t increase my medication, but rather gave me the names of clubs I could join to get more exercise. So I joined a swim club, a cycling club (during the summer), and signed up to participate in my first and only triathalon. My mood soon regulated, my self-esteem increased and my mind was clearer. After a while, I also had a lean, toned body and during my annual physical I was in the best shape I’d ever been: weight, cholesterol, blood pressure, etc.

Let’s face it: lately, it has been challenging to get exercise with fear of catching COVID-19, if others choose not to follow the 6-foot rule while outside. So I’ve decided to get up earlier and get out for a long walk when hardly anyone else is about. It is peaceful listening to the multitude of birds chirping away while on my morning stroll. A lovely way to start the day and get some exercise at the same time.

Also, my husband and I have dusted off our bikes, filled up the tires and toured the neighbourhood a few times. We live in a beautiful area with parks and waterways, so it is great to be able to expand our exercise area by pedaling rather than walking, at times.

Another activity I do is a Body FX workout in my apartment living room. This is a Latin dance routine which has me moving, sweating and gives me a great all-around exercise session — while having fun at the same time.

There are many forms of exercise you could do in your home — such as chair yoga, or regular yoga. If you have some basic equipment you could lift weights or use resistance bands. Or you could dance or do an aerobic routine — a lot of guidance is provided on YouTube for free. You can also support local businesses with virtual sessions. If you can afford it, they would appreciate it. Some of my friends have supported local gyms, yoga places, dance studios; the list goes on. Bodies by Phil in Ottawa offers daily workouts (with minimal equipment required) for free during the pandemic. Check them out on Instagram.

Whatever you choose to do, just get off the couch and have fun with it! Your mind and body will thank you.

* https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350

** https://www.webmd.com/depression/guide/exercise-depression#1

Improve your mood and self-esteem by getting off the couch — and keep moving! It is so important to use exercise as a way to take care of your mental health during this pandemic.

My Jasmine Plant

Featured

By Anita Manley

I have finally come to accept that winter is not my friend. Once the sun starts setting in the late afternoon and the weather gets cold and grey here in Ottawa, I turn into a couch potato wrapped in my cozy blanket (handmade and gifted to me by my very kind knitting friends), get less exercise, sleep more and and eat too many baked goods. Last winter, mostly due to the ice on the sidewalks, and not being able to get out to walk my 10,000 steps per day (or so I said), I gained 15 pounds. That is a lot of weight. At my checkup, my doctor said, “The icy sidewalks are no excuse, Anita. You have a gym in your building!” Again this year, as soon as November came around, my fitness routine went out the window and I became more sedentary. Last month, I started using my Happy Lamp, and that gave me a bit more “get up and go” as my Mom would say. Yet still, the gym awaited me. I did get out for walks, but that is not enough.

A few months ago, I read an article that claimed: keeping a jasmine plant in your room would help to ward off depression and anxiety. So, I immediately called around to plant stores and put one on order. Last week, mine finally arrived and I went to pick it up. It is lovely and in full bloom. It sits in our bedroom and the fragrance fills the room. In fact, I can smell the beautiful floral scent as soon as I enter our apartment.

In the article http://www.life.shared.com , I read that it was determined, by researchers, that jasmine can help:

– Reduce anxiety and nervous tension
– Boost mood
– Improve cognitive performance and alertness
– Improve sleep quality
– Balance hormones
– Treat hot flashes and mood swings
– Increase libido

Using jasmine essential oils could help too.

I have found over the past week that I have been sleeping sounder and have an elevated mood. I am also more alert. This may be due to having the jasmine plant in my bedroom and using my happy lamp for 10 – 15 minutes a day. Or maybe it is due to the days gradually getting longer. I’m not sure.

It all is starting to help make winter more bearable for me… BUT, I have yet to make it to the gym!

A new month is just around the corner! Perhaps I will have energy for a rejuvinated routine too! Wish me luck.

As for today, I am lounging on the couch, covered with my warm and cozy blanket, with my laptop, responding to emails and writing my blog. This morning, I decided to bake chocolate chip muffins for breakfast… because, you can never really have too many chocolate chip muffins. RIGHT?

My beautifully fragrant jasmine plant.

Note: Please do not use this information in replacement of doctors recommendations or treatments. Consult with a doctor before changing or going off any medications.