Tag: exercise

Day 12

'A Poetic Potter & A Potting Poet'Leave a comment

Continuing the story of Lydia and Me https://amzn.eu/d/99yW3Qk

Lydia had a chance to run about without harness or lead this morning, in a secure dog field.

I love to see her using what I call her ‘happy legs’, as she trots around, rolls about, sniffs, sniffs and sniffs some more.

While she is doing what she wants to do, I do some exercises for my knees. I’m still applying the ‘wear and tear’ gel to the backs of my knees, taking a joint care supplement, and saying the affirmation: “My knee is healing and getting stronger each passing day”. This combination of attention to my knees seems to be working. My right knee – the one that I was having some problems with a few weeks ago – is much improved.  Again, I reflect on how lucky I am, at the age of 69, to have the level of fitness and health in my body that I have.

During difficult times mentally and emotionally it can be hard to look after ourselves physically. Well, that’s my experience anyway and earlier blogs refer to evidence that supports this.

Teeth
Day 8

And, of course, it is in those times that we most need to look after ourselves in all aspects, so that we can have the chance to recover into a good place.

If it wasn’t for Lydia, I would have nowhere near the level of physical fitness that I have at the present time. Taking her for a walk every day – even if it isn’t a particularly long or strenuous one – has helped me both physically and mentally. The training and learning we’re doing together helps to keep us both mentally stimulated and strengthens the bond between us. 

I gave her some good neck and leg rubs this morning while we were out in the dog field. She settled down into the massage, then shortly afterwards went for another run and a roll.

I’ve read a little bit about the vagus nerve and the part it plays in regulating a dog’s nervous system.

I’m doing some of the things that are recommended to help support her nervous system. She is generally quite calm in most situations these days, including now as she is lying outside in the back yard, enjoying some sunshine and not even barking at the birds. Progress!

As for me, well I think my vagus nerve may be over-stimulated and not well-regulated, but I will keep working on it, doing my best to remain as calm as possible, even under difficult circumstances.

Coming back to knees, I came across an online article, published recently by the Knee Pain Centers of America (The Psychological Impact of Knee Pain and How to Cope) which identifies a link between stress and knee pain:

Stress plays a crucial role in the experience and management of chronic knee pain, affecting both physical and emotional health. When an individual encounters stress, the body activates the hypothalamic–pituitary–adrenal (HPA) axis, leading to increased secretion of cortisol, the primary stress hormone. Elevated cortisol levels over time can contribute to tissue degeneration, muscle wasting, and persistent inflammation, all of which can exacerbate knee pain.

Psychologically, stress is closely linked with emotional disturbances like anxiety and depression. These mental health issues can alter pain perception, often intensifying the sensation of pain through neurochemical pathways. Depression, in particular, involves cytokine imbalance and neurotransmitter dysregulation, which can make pain feel more severe and reduce motivation for physical activity.

Moreover, chronic knee pain can itself influence mental health adversely. Limitations in movement and daily activities may lead to social withdrawal, loneliness, and feelings of helplessness. This emotional distress feeds back into the physical aspect, worsening inflammation and pain, and setting up a vicious cycle.

However, research indicates that managing stress through lifestyle modifications, engaging in regular, low-impact physical activity, and psychosocial strategies can break this cycle. Techniques such as mindfulness, relaxation exercises, and support groups have shown to alleviate stress, reduce inflammation, and improve both mental well-being and joint health.

Referring to strategies to reduce stress and its impact on knee health, the article notes:

Effective strategies include engaging in mindfulness-based exercises such as yoga and tai chi, which promote joint flexibility and mental calmness. Maintaining a healthy lifestyle with weight management, smoking cessation, and regular exercise helps lower stress levels and protect joint integrity.

Supportive therapies like cognitive-behavioral therapy (CBT) help reframe negative thought patterns about pain, reducing catastrophizing and emotional distress. Additionally, social support networks and participation in support groups can provide emotional resilience, helping individuals cope better.

Incorporating these approaches into comprehensive treatment plans addressing both physical and mental health aspects yields better outcomes, reducing pain severity, improving mood, and fostering overall well-being.

Therefore I seem to be doing quite a few things right to help maintain healthy knees. I’ve still got a lot to work on but I am doing what I can, when I can.

The identified strategy also brings to mind and – to my mind – supports the principle of affirmations. Affirmations help to reframe negative thought patterns and I am committed to continuing to do that, for myself, for my knees and for my dog.

My knee is healing and getting stronger each passing day.

Day 8

'A Poetic Potter & A Potting Poet'Leave a comment

Continuing the story of Lydia and Me https://amzn.eu/d/99yW3Qk

Today I’ve had a walk/yoga/Qigong combo: great for physical and mental health.

The Policy paper, Major conditions strategy: case for change and our strategic framework Updated 21 August 2023 (www.gov.uk), includes reference to Musculo Skeletal (MSK) Health:

What the data tells us and our existing commitments

Poor MSK health is the leading contributor to the global burden of disease, with 20 million people in the UK living with an MSK condition (see the State of musculoskeletal health). In addition, one in 8 report living with at least 2 long-term conditions, one of which is MSK related. MSK conditions are one of the leading causes of years lived with disability in the UK today, accounting for 21% of YLDs, with low back pain the top cause (see the State of musculoskeletal health). They are also one of the main reasons given for ill health inactivity, with 21% of those economically inactive reporting MSK conditions.

MSK conditions affect people across the life course and cover a range of conditions, including conditions of MSK pain such as osteoarthritis, back pain and fibromyalgia, osteoporosis and inflammatory conditions such as rheumatoid arthritis and spondyloarthritis.[footnote 48]

Prevention, early detection and treatment can enable people to live in good health, remain independent and connected to the community, reduce the pressure on health and social care services and support people with MSK conditions to thrive in work.

Reducing the risks

There are multiple risk factors that can heighten people’s susceptibility to MSK conditions. These include living in an area of high deprivation, older age, being a woman, having a mental health condition, and genetic predisposition.[footnote 49]

There are also many modifiable risk factors that include physical inactivity, living with overweight or obesity, diets deficient in vitamin D or calcium, and smoking.[footnote 48] For a high number of MSK conditions, secondary prevention will also be effective.

Everything around us – and underfoot – is green

I’m doing my bit in reducing the risk to myself, with my commitment to physical activity of various kinds.

The crops in the field, either side of the narrow path that leads to the woodland walk for Lydia and me, are continuing to grow.  They are now up to waist height on me. That doesn’t mean they are particularly tall, because I’m not, but they are doing well and hopefully will flourish.

Lydia is a bit ‘tuggie’ this morning, so I do a few about turns. There is a moist warmth arising from the path. Everything around us – and underfoot – is green.

We’re out for over an hour, at a steady pace. I enjoy my walk in the wood. With the amount of sniffing she does, I feel confident that Lydia does too.

Returning home, we both have our breakfasts and then I rest for a while before going out to my yoga class.  The class on this day lasts for one-and-a-half hours, and I feel like I’ve had a good workout by the end of it, building up muscle strength and developing flexibility.

After yoga I drive straight on to Qigong, a journey of about 20 minutes. I arrive early and sit outside on a wall for a while. It’s warm, not hot, and there is a gentle breeze.

I speak with the Qigong teacher, Sue, and we reflect on why – with all its health benefits – Qigong is still not that well known and more widely practiced. We don’t really have any answers, but I am just very glad that I do go to classes and I do get the benefits.

The current group of three Qigong lessons – of which this is the second – is concentrating on ankles and shoulder blades. We are slowly building up to a lovely movement known as ‘Cloud Hands’.

By the end of the class I feel ‘lighter’ in head and body.  A lot of tension has gone. Not all of it, by any means, but a lot.  I am hopeful of a good sleep tonight.

Day 7

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Photo by Madison Inouye on Pexels.com

Continuing the story of Lydia and Me https://amzn.eu/d/99yW3Qk

As I write, my beautiful girl is crunching her way through a dental chew. 

The chew is bone shaped. I did quite a lot of internet searching to find out about different brands, and this is one of the brands that got the best reviews. She has good teeth, and I want to help her to look after them.

I’ve struggled a bit with looking after my own teeth in the past. 

I previously wrote a blog post about this, and about other aspects of self-care within the context of mental distress:

Teeth

At that time, there was a mental health update strategy in progress with a claim that mental health would be included in an overall ‘major conditions’ strategy that will focus on ‘whole-person care’.

There is now a Policy paper ‘Major conditions strategy: case for change and our strategic framework’ (Updated 21 August 2023) that includes common mental health conditions and severe mental illness (SMI).

There is some reassurance in the reference to reducing risks earlier in life, and it is also noted that:

 “…  access to physical healthcare is particularly important for people with SMI. The NHS LTP sets out a transformation programme to develop integrated models of care and holistic support closer to home. The major conditions strategy will outline how to do more to implement physical health support across mental health pathways.”

So, there’s a long way to go but at least there does seem to be some movement in the right direction, hopefully for future generations and hopefully for some people sooner than that.

In the here and now, I continue with my own strategy to manage my health and wellbeing, relying on only minimal, but still welcome, support from the system in the form of anti-depressant medication.

However, I do have access to other forms of support, that make all the difference to me in the context of my life.  These take human and canine form.  They are, of course, my friends, including Lydia.

With her, I am out every day, walking, enjoying fresh air and steady exercise.  I have, with her, companionship and company. Good company.

My friends are amazing – they are rallying for me at a time when I am struggling emotionally.

I am still struggling with anger; have just come back from a Buddhist prayer session; have just spoken to a friend on the phone; am writing this.  It all helps; having positive outlets for energy and emotions helps. I didn’t have this when I was younger, but I do now.

“I choose to be peaceful and calm. Everything is unfolding as it should.”

Walking

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The predicted weather was cold, with possible snow and hail.  Even so, we set off, determined to make the most of the chance to meet up outside and walk with others, following the ‘Rule of Six’.

Although it did turn out to be cold, there was no sign of snow or hail. We walked through glorious countryside in bright sunshine and completed an 8-mile circuit. Not bad considering the effects of ‘lockdown winter’ with gyms closed and the impetus to exercise at home starting to dwindle.  We needed those hills, that fresh air, that blast to the senses.

With 38 years between the youngest of the group, at 27, and me, at 65, our walking speeds were variable. Our younger friends waited patiently at regular intervals for us to catch up – me and my partner plodding along at a steady 2 miles an hour.  We’re not going to break any records but we’re not aiming to.  What we do want to do, however, is maintain reasonable levels of fitness as we progress through our sixties and beyond.

We’ve both struggled with long-term depression but also both never given up on pushing ourselves – and now, sometimes, each other – to keep making that effort – massive though it is – to maintain an exercise regime, in one form or another.

For me it’s tended to be a bit ad hoc – I find routine difficult – although for years I did cycle to work regularly. It wasn’t a long distance but there was quite a lot of uphill on the way back. I often cursed at the end of the day when I wished – how I wished – that I’d driven there in the car.  But I’m sure it’s helped me a lot and I’m glad of it now. Glad to have kept going, pushing those pedals.

[https://wordpress.com/post/gladabout.life/220]

Every so often I used to try jogging.  I found it hard to psyche myself up, sometimes got into a bit of a ‘stride’, and even completed a 10K run once.  Jogging wasn’t for me though, long term. My knees complained and I had to call it a day on that one.

There were times in my life when I simply set off from home and walked until my heels bled. Not recommended but at least it got me out and active.

In later years I did volunteering involving hard labour with a sledge hammer (and called it a holiday!). For that, I set myself training targets, carrying a back-pack loaded up to 50lb in weight with books, tins of beans and bags of flour.  A good friend used to come with me on some of these training walks, to make sure that I didn’t fall backwards off the hillside – with that load I would never have stopped until I landed at the bottom!

Now, I enjoy our leisure walks – sometimes with friends, sometimes just the two of us.  We’re planning to do Helvellyn later this year. Must get into training again soon.

Exercise and mental health: overcoming barriers

'A Poetic Potter & A Potting Poet'2 Comments

The health benefits of exercise are well recognised.

Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better.

Exercise also keeps the brain and your other vital organs healthy.

“I get a huge buzz from my rock ’n’ roll class. Hours later, my legs ache, but I’m still smiling.”


Exercising doesn’t just mean doing sport or going to the gym. Walks in the park, gardening or housework can also keep you active.

Experts say most people should do about 30 minutes’ exercise at least five days a week.

Try to make physical activity that you enjoy a part of your day.

[Source: 2. Keep active | Mental Health Foundation]

We all know this and are likely to have had direct experience of these benefits. 

Why, then, can it still be so difficult to find the motivation to exercise?

It’s an issue that I’ve struggled with all my life, experiencing barriers associated with body image when I was younger.  I knew swimming was good exercise but would only ever go to a swimming pool or wear a swimsuit on a beach if I’d starved myself to be thin enough to feel able to do that. And even then, I felt morbidly self-conscious about how I looked.  It took a long time and a lot of working through masses amount of personal ‘stuff’ before I could stop worrying and start enjoying swimming. My partner and I even go wild swimming now, and it feels wonderful.

I tried jogging, but always found it so hard to build myself up to a regular routine. Lacking in willpower and discipline some people might say.  Struggling with severe depression, anxiety and low self-esteem was the real reason.  I’ve continued to struggle ever since, but have also never given up. Now 65, I’ve been doing on-line exercise classes, including yoga and pilates during lockdown.  Last summer we did some cycling around our local lanes.  We still both find that it’s an effort to go out, sometimes, but give each other a push and/or moral support when we need it.  Whatever it takes. 

What’s the alternative?  An inactive old age with all the complications that brings?

I’ve always found it difficult to go to a gym or to exercise classes after work. Just getting through a day involved such a major effort for me.  So I looked for ways to combine exercise into my daily routine.  Cycling to work meant that I often turned up looking like a drowned rat, but it did help.

Even so, I continued to struggle with depression, and continued to find it hard to motivate myself to exercise enough to help it lift on anything more than a temporary basis.  I felt like the only way I could sustain the ‘lift’ would be to train as if I was an Olympic athlete.  I have neither the physique nor the talent to be anything remotely akin to athletic and, like most people, have had to commit a significant amount of my time to earning a living and keeping up with the usual day to day domestic activities.

There were times as well when I felt that the more I exercised, the deeper my depression went, after the initial ‘buzz’ fell away. 

I continued to have to do a lot of work to try and shift it, with exercise being one of a number of tools and techniques that I’ve tried and tested over the years.  It has been, and continues to be, a lifetime endeavour.  I think that this is in part because of the way emotions are stored in the body, a matter which has been increasingly recognised and written about including the following article by Sean Grover (2018):

For years, I’ve made a study of where people tend to store their unwanted emotions. Certainly, not all body aches or illnesses are psychosomatic. However, as I studied people’s bodily reactions to stress, recurring patterns emerged.

Healthy vs. Unhealthy Repression

Fear is the driving force behind repression, and is frequently rooted in your past. Repression is often necessary, particularly when you feel overwhelmed or experience trauma. But an overdependence on repression fuels psychosomatic symptoms and self-destructive patterns.

[Source:Where Do You Store Stress in Your Body? Top 10 Secret Areas | Psychology Today]

In his article in Psychology Today, Sean Grover goes on to identify the ‘Top 10 Tension Areas for Unwanted Feelings’ as:

1.Lower Back: Anger
2. Stomach & Intestines: Fear
3. Heart & Chest: Hurt
4. Headache: Loss of control
5. Neck/Shoulder Tension: Burdens
6. Fatigue: Resentments
7. Numbness: Trauma
8. Breathing Difficulties: Anxiety
9. Voice & Throat Problems: Oppression
10. Insomnia: Loss of self

I find this interesting and helpful, relating these areas to recent and past experiences.

I did a lot of work on repressed anger at one point, including going to a workshop where I was encouraged to take a lot of it out on a punch bag.  The physicality of the release at the time was phenomenal (although I did go into a kind of ‘toxic shock’ afterwards, so I would not recommend anyone trying this approach without a very strong support network around them).

Some years later, experiencing stress at work, I searched out volunteering opportunities, finding an outlet by doing trail maintenance work where I could break big rocks into smaller rocks to make hardcore with a sledgehammer.  I came back refreshed and invigorated. Although the effects did wear off after a while, I have so far – touch wood – not suffered from lower back problems.

Fatigue and resentments strike a chord with me – I’m so good at hanging on to them, no wonder I feel tired all the time!

So, while I’ve done a lot of work on myself to get to this point, and to feel largely positive about the position I’m in, there’s still a lot to do.

It’s often the enormity – or perceived enormity of the challenge – that puts us off dealing with it, which leads to repression, which leads to depression….

It’s all about the next step, and the one after that …

There are no easy answers or quick fix solutions, especially when difficulties are deep-rooted.  I just keep reminding myself that it’s all about the next step. And the one after that. And the one after that.  It does get easier.  Miraculously – it feels to me – my steps feel a lot lighter, at the age I’m at now, than they did when I was young, all those years ago! Something must be working, somehow. Barriers can be overcome. It’s not easy, but it’s worth working at it, bit by bit.