Working In vs Working Out
In modern society we have put so much value on our physical and mental health.
I think we are aware of the importance of keeping ourselves active more than ever. Social media is playing a huge role in that and also the availability of information on how to keep ourselves active.
The World Health Organization recommendations are as follows
Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate-and vigorous-intensity activity.
Aerobic activity should be performed in bouts of at least 10 minute durations.
For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate-and vigorous-intensity activity.
Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.
Statistics tell us less than 5% of adults are reaching the minimum requirements. Now that’s kind of scary!! As a healthcare provider, I actively try and encourage people to get involved in some form of physical activity.
I rarely recommend jumping straight into 30 minutes or 150 minutes a week off the bat. In fact, 10 minutes a day is a good place to start. There's a really simple trick to getting started, SCHEDULE it in your day. Put it in your scheduler of choice and even let your friends/family/colleagues know, and make it a habit.
The other thing I highly recommend is finding something that actually brings you joy. I cannot tell you how many times somebody said they're going to start running even though they hate running because it's simply what everyone else does. Find an activity that you like, it might take a few tries, and you may even have to go to a few classes. Many places offer free trials, take advantage and find an activity you really love. And yes, dancing in the living room counts as exercise!
This blog is not intended to nag you about exercise. I am reminding you that not only do you need to be working out, but also ‘working in’.
Working in, is mental wellness fitness. It means taking a second, well actually 10 to 15 minutes, and slow down. Many of us are so focused on getting places and doing things, that we don't spend any time just being in our bodies, breathing, moving, resting.
This is not an opportunity to lay on the sofa browsing through your phone, checking Instagram/Facebook while Netflix is droning on in the background…in fact this is the reason we need to ‘work in’ more.
We are constantly overloading our nervous system, always trying to get the next thing done. We live in a world where we believe we always have to achieve more. How much of that time do you take to unwind the system?
There are easy ways to do this.
Breathe - for five minutes in through your nose filling your belly and slowly releasing the breath for five whole minutes.
Freeform Journaling - set a timer for five minutes and write whatever is in your head in the moment
Meditate - find a 5 minute meditation online there are lots of apps out there I suggest calm or headspace
Working out is necessary, but working in should also be a priority. Breathing can promote lower blood pressure, improve digestion and cholesterol, reduce pain and improve immunity. And not forgetting the obvious, reduces stress and creates calmness.
I’m going to direct you to a great podcast I recently listened to on the power of breathing.
Changing the way you breathe will transform your body and mind.
Deep breath...happy listening 🙏
Nicola Robertson
Pelvic Floor Physiotherapist