Posted in Health and Nutrition, lifestyle, self care, wellbeing, wellness

Monday Matters: Wheel of Wellness – Physical – Part 3: Diet

For the final part of the ‘physical’ segment of The Wheel Of Wellness, I’ll be focusing on diet and the impact it can have on our physical and mental wellbeing. As part of this, I’ll be considering how the way we feel can impact our dietary choices and how what we eat and drink can directly affect both our mood and our energy levels.

What do we mean by the term ‘diet’?

Many people believe that the term diet refers to a specific eating plan where an individual eats less food because they want to lose weight / be thinner or only eats specific kinds of food e.g. those which are considered good for you, and cuts out bad or unhealthy foods. However, the simplest definition of diet is the food or drink which is typically eaten or drunk by a person or group of people. A diet can be incredibly healthy, extremely unhealthy or somewhere in-between the two. Personally, I prefer a happy medium where my diet is generally nutritious and balanced but still includes some treats and a moderate amount of alcohol. In fact, ‘moderation’ is very much a key word when it comes to a balanced diet.

Eating a healthy and balanced diet

There’s no shortage of information and guidance online about eating healthily to maintain good physical health but the most reliable place to look in the UK has to be the NHS website, specifically these pages and those found through the hyperlinks. Today, however, I’d like to focus on how what we eat and drink can have an impact on how we feel and also consider how making small changes to our diet can help us manage our mental health better by improving our mood, giving us more energy and helping us to think more clearly.

Mental health conditions, mood and our diet

How we feel can greatly influence what we choose to eat and drink. For example, if we’re struggling with anxiety, stress, depression or feeling down, our appetite can be affected and our daily routine might change, which could impact on our eating patterns. During periods of difficulty, some people won’t feel like preparing or eating food at all, whereas others will find comfort in doing so and may overeat or binge eat.

What we choose to eat or drink at different times has been shown to affect our mental functioning and can potentially worsen symptoms of conditions such as anxiety disorders, depression and bipolar disorder. Eating too much of some foods and not enough of others can contribute to ongoing or worsening of our emotional state. Certain drinks, particularly if consumed to excess can also cause problems too.

Keeping a food and drink diary

I’ve previously written a post about keeping a food journal to help with diet and weight loss but recording what you eat and drink, how much you consume and when can also help you to notice the effect on your emotions particularly if you record how you feel afterwards. Over time you might work out which foods and drinks make you feel good or better and which make you feel worse. You might also learn which keep you awake, help you sleep or give you gut problems. If you do make improvements to your diet, you can also measure your progress over time.

Some tips for making positive changes to your diet to improve your mood

As well as using a food and drink diary to find out what helps or worsens your mood, the following tips can be really useful if you want to improve your diet with a view to being more healthy and regulating your emotional state.

Eating regularly

Even if you don’t feel like it or you’re really busy, it’s important to try to make sure you eat regularly. If your blood sugar drops it can make you feel tired, irritable and depressed. Eating regularly throughout the day and choosing foods that release energy slowly will help to keep your sugar levels steady.

Try to avoid food and drinks which cause your blood sugar to rise and fall rapidly such as sweets, biscuits, sugary drinks and alcohol and instead, go for complex carbohydrates and protein rich foods. Also, make sure you don’t miss meals. Eating breakfast gets the day off to a good start, particularly if you choose wholegrain cereal, protein rich eggs or low fat yogurt and fruit such as berries, apple or fresh mango. If you’re struggling with lack of appetite, try eating smaller portions of food spaced out more regularly throughout the day.

Stay hydrated

The most vital substance for a healthy body and mind is water. If you don’t drink enough during the day, you will likely find it difficult to concentrate or think clearly. You might also suffer from headaches, fatigue or constipation which are not great for your mood either.

It’s recommended that you drink at least eight glasses of fluid a day and this can include tea, juices and squash and smoothies. Coffee can also count towards your daily intake, but you should also be wary of the effects of too much caffeine.

Managing caffeine consumption

Caffeine is a natural stimulant which gives you a quick burst of energy and can make you feel more mentally alert and attentive. On the other hand, it can also cause you to feel anxious, depressed, nervous, restless or irritable. It can also give some people an upset stomach if they have too much or prevent much needed sleep, especially if you consume it before bed.

Caffeine is found in a range of beverages including coffee, tea, cola, some chocolate drinks and a range of manufactured energy drinks. Also, despite its name, decaffeinated coffee still contains a small amount of caffeine. If you regularly drink a lot of the above each day, there’s a very good chance you will become dependent on them and display withdrawal symptoms if you cut down a lot or stop consuming caffeine altogether.

Although many people enjoy caffeinated drinks, there are quite a few benefits of reducing your intake. These include:

  • better gut health
  • fewer headaches
  • easing of anxiety and panic
  • better quality sleep
  • improved skin tone, less signs of aging
  • lower blood pressure
  • healthier and whiter teeth
  • better able to naturally regulate your energy levels

Remember though, that suddenly stopping caffeine isn’t a good idea as this can result in short term symptoms of withdrawal. It’s best to cut down slowly if you want to experience the above benefits.

Managing alcohol consumption

Regularly drinking more than 14 units of alcohol each week is known to cause problems relating to your physical health making you at greater risk of a variety of cancers, heart disease, stroke, high blood pressure, gastric issues, liver damage and memory loss. Consumption of alcohol can also negatively impact on your mental health, but, despite this, many people turn to excessive drinking during periods of difficulty and/or mental illness.

Alcohol is known to have a depressant effect which can lead to fluctuations in mood and signs of deteriorating mental health. It is also associated with disrupted sleep which can result in poor energy levels, and worsening fatigue or exhaustion.

Avoiding alcohol altogether at times of difficulty would be the most beneficial, but even cutting down can significantly help with mood.

Planning ahead

Finding time to eat well can often be quite difficult, particularly if you’re struggling with one or more aspects of your mental health. Planning ahead when you’re feeling well and enjoying preparing and eating food can help. This can include batch cooking and storing healthy and nutritious meals in the freezer for times when you can’t face cooking. Creating a list of quick and easy meals to refer to can also be useful when you are struggling for ideas.

Final thoughts…

If you think you would benefit from making some changes to your diet to improve your physical and mental health it’s best to start slowly and take small steps towards where you want to be. Changing your whole diet suddenly is likely to leave you feeling overwhelmed and can cause you to go back to the bad habits that you are used to. Making one change at a time can also help you measure the effect on your mood and your general wellbeing.

We can often put a lot of pressure on ourself to eat a healthy diet but it’s important to enjoy the food and drinks you consume and not be too hard on yourself. Try to recognise any achievements large or small, and give yourself credit and praise for any improvements made. Also, remember that other factors can help your mental health and emotional state as well including getting plenty of fresh air and sunshine, doing some physical activity each day and getting a good quality sleep.

I hope you’ve found today’s blog post helpful and it’s given you some ideas on how to make small improvements to your diet. If you think that you need to make some dramatic changes to your food and drink consumption, it’s best to seek help from a professional. The first step would be to see your GP who can make some suggestions or refer you to a dietician. A specialist can then help you identify specific issues with your diet or identify or manage any eating disorders or food intolerances you may have.

Posted in art, bullet journal, Bullet journaling, creativity, Planning and journaling

Setting up my Bullet Journal for July 2022: Summer Seaside theme

Today I’m sharing my bullet journal spreads for July a little later than planned. I was all set to finish them before the end of June but, unfortunately, I started feeling really unwell on Wednesday night and on the Friday, I tested positive for COVID-19. I’ve also passed it on to my husband so we’ve both been keeping dosed up with paracetamol and trying to rest.

The theme I’ve chosen is a Summer / Beach theme. Again, I’ve been practising my drawing skills on my cover and calendar pages and, although they’re not perfect, I’m pleased with how they turned out. I found some wavy paper in my stash from when I used to buy Papercraft magazine – I’m pretty sure you have to print the papers yourself nowadays which is not good for my expensive ink cartridges! Anyway, here’s my short number of pages…

Front cover

When I’d decided upon my theme for the month, I spent time searching Google for Summer doodles, beach clip art and examples of bullet journal spreads for the Summer months. I found lots of inspiration and created a folder of images on my computer to refer to. I actually did the calendar spread first and then went back to the cover.

Photo credit: Laura Jones for Keeping It Creative

Monthly calendar / month at a glance

When I first did the title for the page, I wasn’t happy with how it turned out so I stamped the letters on some wave design paper and then mounted it on a small piece of craft paper which reminded me of the colour of sand. I tore the kraft paper against a ruler to create a slightly roughened edge. Again, for the pictures, I was brave and sketched straight into my bullet journal. I then inked them using a Pigma Micron 0.2 and although a few of the lines went a little wonky, I think it adds to the hand-drawn look.

Photo credit: Laura Jones for Keeping It Creative

Activity tracker

I’ve enjoyed filling in my activity trackers for the last couple of months but decided to change it up for July. This one is very similar to what I used to use to track my yoga sessions, but this time I’m going to write in the different types of workouts I’ve done each day. I may choose a particular colour of fineliner pen for each exercise style, e.g. pink for legs/glutes etc. but I haven’t decided yet. Unlike the previous months, this one won’t record how many active minutes I do each day.

Photo credit: Laura Jones for Keeping It Creative

Reading Log

I only have enough pages left for July in my current bullet journal so I’ve just included the current month on this spread and filled the rest of the space with a quote. This is my usual set up where I record the book title and give it a heart rating out of 5 hearts when I finish reading.

Photo credit: Laura Jones for Keeping It Creative

Final words…

That’s it for the pre-prepared spreads for this month. I’m so disappointed that I didn’t get them done and photographed in time to share them before June was out but better late than never! I hope you’ve enjoyed looking at my spreads for July. I would love to know what you think of them.

Posted in Health and Nutrition, life hacks, lifestyle, meditation, mental health, self care, wellbeing, wellness

Monday Matters: Wheel Of Wellness – Physical – Part 2: Sleep

For the second part of the Physical element of The Wheel Of Wellness I will today be looking at the importance of quality sleep to maintain good physical and mental health. I’ve previously published a couple of blog posts on the topic of sleep namely 5 ways to get better sleep tonight and 5 things to do in the evening to ensure a restful night’s sleep and a productive next day which you may like to have a read of as well. Many people have issues with their sleep for one reason or another and if you’re one of them, you might want to prioritise this area of the wellness wheel and spend some time learning about the effect that sleep (or lack of) affects your body and your life and pick up some tips on how to manage this aspect of your physical health.

Why is sleep so important?

Sleep has a huge impact on our health and wellbeing throughout our lives. Anyone who has ever had difficulty sleeping will know that the quality and quantity of our slumber dramatically affects our mind, body, general quality of life and our safety. While you are sleeping, your body is actively working and preparing you for the next day.

The following is a list of the basic functions of sleep which illustrate the importance of a good night’s kip:

  • physical restoration
  • mood regulation
  • cleaning the brain of toxins
  • information processing and memorization (committing things to memory for later recall, the storing of visual, auditory or tactical information)
  • strengthening the immune system

In children and teens, sleep also supports growth and development.

In addition, further benefits of quality sleep include:

  • better heart health
  • stress reduction
  • generally makes you feel more alert throughout the day
  • can help you lose weight (you’re less likely to crave high sugar or junk foods)
  • reduced risk of anxiety and depression
  • improved appearance – healthy, glowing skin (versus dark circles under eyes, dehydrated complexion, breakouts and redness from lack of sleep, plus comments from friends and family along the lines of “you look like ****)
  • better concentration (hopefully leading to improved productivity)
  • better decision making
  • stronger immune system (so less likely to get ill / feel run down etc)
  • boosted creativity (better ideas and use of imagination)
  • better motoric response (including quicker reactions)
  • enhanced sporting performance
  • reduced risk of high blood pressure, coronary heart disease, stroke and obesity
  • better emotional regulation (meaning amongst other things that you’re more likely to get along with others and less likely to become overwhelmed by your feelings)

Sleep and wakefulness is controlled by two biological processes: Sleep Homeostasis, commonly known as ‘sleep pressure’ and The Circadian rhythm, otherwise known as ‘the body clock’.

What is sleep pressure?

Sleep pressure is basically, the brain’s desire and need for sleep. The more time you’ve been awake for, the greater the sleep pressure. When you wake up in the morning, you should have very little need for sleep (if you’ve had a good night) so sleep pressure is very low. As we get on with our day, the sleep pressure begins to grow so that by evening time sleep pressure is much higher, making us feel sleeping and in need of our beds! By morning, following a good night’s sleep, our sleep pressure will have reset and be back to little or no desire for further sleep.

In order to make sure that we have the right amount of sleep pressure present by bed time, we should really make sure that we get up and go to bed at the same time each day. However, I know that a lot of people will have a lie in on a weekend, which tends to make it difficult to switch off and sleep on a Sunday night (especially if Sunday night dread is at play). Taking naps should also be avoided as this can reduce sleep pressure too. If you absolutely must have a nap, tried to take it before 3pm and make sure it lasts for less than one hour.

What is meant by the term Circadian rhythm AKA our ‘body clock’?

Like all living things, humans have a circadian rhythm which is the brain’s way of aligning the body with the environment. Our sleep/wake cycle follows this 24 hour rhythm. During the day, exposure to light helps us to feel alert, awake and active. As night/darkness falls our internal body clock starts to produce melatonin, a hormone which promotes sleep.

You can help promote a healthy circadian rhythm by seeking natural light (sunshine) during the day, getting some daily exercise, avoiding caffeinated drinks after mid-day, limiting light before bed and having a set bed time / wake up routine which prepares the body for sleep at night and encourages wakefulness first thing in the morning. I’ll discuss some of these in more detail later.

Creating the right bedroom environment

It’s really important to create a comfortable and relaxing environment in your bedroom to help you fall asleep quickly and easily. We invested in a ‘posturepedic’ mattress which is pocket sprung with a latex top. We’ve had it for years and it’s still completely supportive and so comfortable. Every time we go on holiday, we always look forward to being back in our own bed! The best sheets and pillowcases we’ve found for softness and durability are bamboo ones. An added bonus for us is that they’re breathable and hypoallergenic too.

Your bedroom should also be nice and dark as the absence of light sends a signal to your body that it’s time to get some rest. A nice thick pair of curtains or light blocking blinds are essential for this (we have blinds and lined curtains which allow just enough morning light to help us wake up). Some people also like to wear a sleep mask to block out light and these are also good for shift workers who are in bed during the day.

Other essentials for a calm and relaxing space include as little clutter as possible and a quiet environment to minimise distractions. Just the right room temperature – not too hot and not too cold is also helpful for inducing sleep (experts recommend around 18.3 degrees Celsius / 65 degrees Fahrenheit is ideal). Some people also swear by lavender as a soothing and sedating scent but I find it sets my allergies off which is certainly not sleep inducing!

Sleep experts also suggest that your bedroom should be strictly for two purposes only – sleeping and sexual activity. This means it should not be used for:

  • eating, drinking or smoking
  • dealing with bills, reading letters or any form of paperwork
  • using technology or looking at screens e.g. TV, mobile phone, laptop, tablet etc.

I also like to read fiction books on my Kindle Paperwhite in bed but I do find that as long as the screen is pretty dim, I become really sleepy after a couple of chapters. If you feel that reading certain books stimulate your brain too much, bedtime reading may be best avoided.

Diet and sleep

Most people know that caffeine isn’t good for sleep due to the stimulants it contains so if you have trouble sleeping, it’s best not to drink coffee or other caffeinated drinks such as cola, sports and energy drinks for at least 4 hours before bed. Having a large meal before bed is also likely to keep you awake as your body will still be digesting the food. Also, you may find yourself suffering from indigestion or acid reflux if you eat or drink too late. If you do find yourself craving a late evening snack a small amount of nuts, a banana or a small bowl of oatmeal with berries should be safe to eat.

Alcohol is well known to cause a slowing of brain activity and make you feel relaxed and sleepy but beware that the consumption of alcoholic beverages, especially in excess has been shown to cause poor quality sleep and shorter duration so you may find yourself waking up repeatedly in the night or not feeling very refreshed in the morning. Night-time drinking may also result in acid reflux too!

A good daily routine to help you sleep

Throughout the day, it’s important to get as much natural light as you can. This could include working next to a window, taking regular outdoor breaks during the day e.g. sitting in the garden with your morning cuppa and having an al fresco lunch. Obviously this is more difficult during the Winter months but even short walks outside, maybe with a nice, hot drink can make all the difference.

Exercise (or being active) including aerobic workouts, resistance training and yoga during the day can also help with sleep. Just make sure you don’t do anything which elevates your pulse rate for at least 3 hours before bed.

In the evening time, it’s a good idea to do relaxing activities which can calm the body and the mind. This could include listening to some soothing music, reading a book, doing some meditation, writing in your journal to help put the day to rest (see my 5 ways to get better sleep tonight for an explanation of how), enjoy a warm bath or hot shower.

If you regularly struggle to sleep, something you should definitely try is avoiding using electronic devices for at least an hour before bed. This is helpful for two reasons – one, a lot of online content can be mentally or emotionally stimulating (including emails) and two, the light that these devices emit can affect your body clock by increasing alertness and delaying the release of melatonin. If you must use your phone, at least set the blue light filter or night time mode to come on after around 7pm.

What if I find myself wide awake in bed?

After approximately 20 minutes of lying awake (estimate this, do not use your clock), you should get up out of bed and leave the bedroom. Either do something boring or something really relaxing (not something stimulating (no looking at your phone!) until you start to feel tired, and then go back to bed. If you’re not asleep after another estimated 20 minutes, get up again and repeat the process. If this happens regularly, spend some time during the day assessing what you think might be causing the problem and try making some changes to your routine.

A word about sleep disorders

There are a number of sleep disorders which can seriously affect the quality of your sleep. Some of the common ones are:

  • Sleep walking / talking
  • Nightmares / night terrors
  • Sleep apnoea (obstructed airway)
  • Sleep paralysis (a temporary inability to move that occurs right after falling asleep or waking up)
  • Hypnogogia / Hypnopompia (hallucinations occurring as you wake up or fall asleep)

If you suspect that you may be struggling with any of the above, it’s really important to speak to your GP who can offer medical advice or make a referral to a sleep specialist.

Final thoughts…

If you are struggling with your sleep right now you have my completely sympathy as I’ve had real issues with insomnia in the past. However, it’s usually quite easy to identify the contributing factors which are preventing a good night’s sleep. Finding solutions to the problems is a little more difficult but I hope this blog post has given you some ideas. Remember that quality sleep is vital to your wellbeing and it’s worth investing time and energy into this aspect of your physical health.

Posted in exercise, fitness, lifestyle, Uncategorized, wellbeing, wellness

Monday Matters: Wheel Of Wellness – Physical – Part 1: Exercise

For the physical element of The Wheel Of Wellness, I’ve decided to split the topic into three separate posts as there’s lots I want to cover. Today’s Monday Matters is all about movement and exercise, how it affects your mental health and easy ways in which you can incorporate physical activity into your life.

Most of us are aware of at least some of the benefits of regular exercise for the body and its physical functioning but did you know that getting moving can have a dramatic impact on your mental health too?

What are the main benefits of physical activity on your mental wellbeing?

  • better self esteem – feeling good about yourself as your fitness levels improve and you meet your goals
  • reduces risk of depression or symptoms of the illness
  • enables you to connect with others – can help you meet new people and develop new friendships through doing team activities or seeing others engaged in the same activity such as going to the gym, walking in nature etc
  • happier moods – releases feel good hormones helping you to feel better in yourself and combatting lethargy by increasing energy levels
  • improved sleep – increased physical activity will make you feel tired by the end of the day and can get you ready for a restful night’s sleep
  • helps you manage stress, anxiety and intrusive thoughts – a positive coping strategy which gives your brain something else to focus on

How much physical activity should I be doing?

This depends very much on your life circumstances and your current level of fitness. You should think about what feels realistic to you right now and this might change quite dramatically if you are managing a mood disorder such as depression or bipolar disorder.

The NHS has lots of advice on how much activity is recommended each week for different groups of people and also provides information about the different forms of exercise which are helpful for maintaining good physical health. Again, the guidelines provide something to work to when you are feeling physically and mentally fit and you should always consult your doctor for tailor made advice if you have any form of injury or limiting health condition.

What type of exercise should I choose?

The best advice I can offer here is to choose activities that you think you will enjoy and give them a go. If you choose exercises which make you feel uncomfortable or you have to force yourself to do, you’re unlikely to stick with them. So, for example, if the thought of working out at your local gym fills you with dread then setting up a membership probably isn’t a good idea. However, if you choose an activity which is fun and enjoyable, you’re more likely to engage in it regularly and make it part of your routine. You’re also much more likely to experience the aforementioned benefits to your mental health.

There are lots of different things you can try – some you might know straight away are not a good fit for you whereas with others you might need to give them a go in order to make your mind up. Highly aerobic exercises might be less suitable if you’re just starting out or have reduced mobility and you and your GP are best placed to decide what you can currently manage and what you might be able to aim towards in the future.

Being more active at home

If you have a really busy schedule, doing a short home based workout might be an easy and convenient way of fitting in some exercise. Some of the benefits of working out or being more active at home include:

  • Saves time – no travelling required and no waiting for machines or equipment (as often happens at my gym when it’s busy!)
  • Privacy – if you think you would feel self-conscious working out in public, exercising at home with the blinds shut or curtains drawn can be much more comfortable
  • Work out any time – you can decide when you want to exercise so working out at home is super convenient – you might prefer first thing before you start work or half an hour prior to cooking your dinner.
  • Flexibility – when you go to a gym class, the pressure is on to keep up with others or to push yourself to work harder. Also, there are individuals who have been doing the class for months, and some who are having a go for the first time so the instructor is trying to cater for the needs of everyone. At home, you set the pace and if you feel like a particular exercise is too difficult or needs modification then you can skip bits or find out how you can simplify things.
  • Low cost – no gym fees or expensive equipment needed. You can workout on your living room carpet or on a cheap mat. If you want to use weights, a couple of small water bottles or cans of beans are ideal when you first start out

Ideas for home workouts

  • Set an alarm to remind you to move each hour (or set up your fitness watch to vibrate). Spend 10 minutes doing exercises which are good for your current fitness levels e.g. jumping jacks, burpees, bicycle crunches, high knees etc.
  • Dancing – Put on some music with a fast beat and dance around your kitchen / living room / bedroom etc.
  • Chair based exercises – if you have mobility problems or a physical health condition which makes it difficult to be out of a chair, there are exercise routines you can try whilst sitting down. Check out this page on the NHS website or look for chair based workouts on YouTube.
  • Find some free beginners YouTube videos which have exercise regimes on – try looking for cardio workouts, yoga, balance training, Pilates, legs, bums and tums, core based etc.
  • Play an active computer game e.g. Zumba fitness, Wii Sports etc
  • Housework – doing household chores is a great way to get moving. Dusting, vacuuming, cleaning the windows, mopping floors or washing and polishing your car can all increase your pulse rate and burn calories. Also, you can make the activities as gentle or strenuous as you like and you can make each task as short or as long as you want.
  • Gardening – Gardening is a great physical activity and is wonderful for your emotional wellbeing too. Again, you could engage in more strenuous activities such as digging, hoeing, mowing the lawn and pruning. Or more gentle activities such as pulling up a few small weeds or setting a few seeds in some pots.

A few tips for getting active at home

  • do a mini risk assessment in the room you intend to use for working out – is there enough room to exercise safely? do you have a ceiling pendant light which might get in your way if you stretch your arms up? might you need to move some furniture or move your mat so you’re not in danger of hitting things? is anyone likely to enter the room and knock into you or open the door onto you? etc
  • put on your workout gear like you would if you were going to a gym – this could be shorts and a t-shirt and might include a sports bra
  • try to do different types of workout e.g. cardio, strength, stretching, core etc so you’re targeting all parts of your body each week.
  • schedule ‘active time’ in your weekly plan like you would if you were going to the gym – let others know of your intentions so they can cheer you on / ask you how things went / be out of your way at your chosen time etc.
  • try setting some SMART goals to work towards
  • remember, it’s okay to skip a workout session if you’re really busy or something unexpected comes up but try not to make a habit of it or you won’t feel all of those wonderful benefits I mentioned earlier!

Out and about activities

There are lots of activities which you can do out and about and some gyms have instructor led and virtual classes to try too. Here’s some ideas:

  • Nature walk – this could be in your local park, through woodland, on the beach, around a lakeside path, next to the river etc. You could also look online for nearby nature reserves to visit either with friends, family or alone for some quiet time.
  • Walking or running – this could be to a friend’s house, to work, to the local shops or even around the block. All you need is a comfortable pair or shoes or trainers and you’re good to go. If you want your walk or run to be a sociable activity you could join a group in your local community (try searching online for walking or running groups) or arrange to meet a friend in the park or somewhere convenient for you both.
  • Dance classes – there are lots of different types of dance which you could try – some are more active / fast paced than others. Suggestions include Zumba (high intensity), salsa, ballroom, clubbercise or line dancing.
  • Sports and games with family or friends – these can be indoor or outdoor and include ball games such as tennis, football, rounders and netball, informal games such as frisbee, throw and catch and tag and supervised or instructor led watersports such as canoeing or surfing.
  • Cycling – this could be a family bike ride or as a way of making a journey e.g. to the shops, visiting friends or family or to work. You can start off with a really short distance and then increase the length and opportunities for uphill climbs as your fitness levels improve.
  • Gym classes – some gyms have fitness classes which you can try too. These can be instructor led or virtual (on a screen). Examples include yoga, kettlebells, Pilates, spinning, zumba, body pump, circuits, step and forever fit aimed at the over 50s.
  • Swimming – swimming can be a great workout for the whole body. It gets the heart rate up but takes most of the impact stress off your joints. If you’re a beginner, it’s best to do your swimming in a heated pool with lifeguards at hand to keep you safe.
  • Outdoor gyms – lots of parks have these now and the equipment is totally free to use. Your local council / local area website should tell you where these are located so you can give them a go.
  • Mindful exercise – yoga, pilates and tai chi are great for combining moving the body with mindfulness. I also like do some mindful movement when I’m on the reclining bike at the gym – I close my eyes and think about the effects it’s having on my body (I wouldn’t recommend doing this on other pieces of equipment like the treadmill though!!!)
  • The gym – many people are put off from joining the gym as they think it will be full of muscly men and women who are obsessed with their appearance. From my experience, yes there are some people of the aforementioned type, but there are also many other individuals too who are there for a common reason such as toning, increasing their fitness levels or trying to be more active. In my gym there are people of all shapes and sizes and all ages. The ones I attend are owned by the local council and are managed by Everyone Active and I think these gyms are the best for inclusivity. Most of them will offer a free trial too so you can see if it is something you enjoy before paying for a membership.

What if I’m feeling unwell or physical activity doesn’t work for me?

There may be times when physical activity is super helpful and you can really feel the benefits. However, there may also be other times when exercise just isn’t working for you. Maybe you’re struggling with high levels of anxiety or are having difficulties with depression and you don’t have the motivation to stay active. Or, you’re feeling frustrated because everyone is trying to tell you the benefits of getting some exercise and even though they mean well, it’s actually causing you to feel guilty or to beat yourself up for not adding some physical activity to your day.

For some people, exercise can make their mental health worse, triggering anxiety or further contributing to their mental health problem(s). For example, someone I spoke with in the Bipolar forum group that I’m a member of said that her Community Mental Health Nurse completed an exercise referral for her and at first was enjoying being more active, but then she became obsessed with going and her support worker began to see signs of overtraining and a fixation on getting fit. This was causing rapid weight loss and together, they decided that the current exercise programme was having a negative effect and should be stopped or at least greatly modified. If you or your family feel that your chosen physical activities are having a negative impact, you many need to discuss any concerns with a health professional such as a mental health nurse, support worker, doctor or therapist.

Whatever it is that’s currently stopping you from being active, it’s important not to be too hard on yourself. You might just need to focus on other self care activities for a while such as relaxing in the bath, spending time in nature or curling up with a good book. When you’re feeling a little better or have got yourself on top of things, you can gradually build physical activity into your routine again. This might mean re-evaluating your exercise plans and making a few changes or trying a different type of activity.

Final words…

Although an increase in physical activity can have lots of benefits for our health, it’s important to start slowly. Doing too much too quickly is likely to make you feel overly tired or burnt out and this can mean you’re unable to keep up with the expectations you’ve placed on yourself. This can result in unhelpful or negative feelings, put you off somewhat or cause you to quit altogether.

Try to plan a realistic and achievable routine which fits with you and your lifestyle. Building up your physical activity and the intensity a little each week can make a real difference. Also, remember that rest days are important too as they give your body time to recover.

And another thing… it’s okay to slow down or take a break if your energy levels aren’t as good as they usually are or if you’re having a tough time mentally or emotionally. You can resume your routine when you start to feel better, remembering to build up again slowly if you’ve not exercised for quite a while.

I hope you’ve found today’s blog post really helpful and it’s encouraged you to think about how increasing your physical activity may help you personally. Let me know what your favourite ways to exercise are or if there’s something you’ve always wanted to try and might give a go. It could even be an activity you used to have fun doing as a kid and secretly would love to have a go at again. For example I used to love trampolining sessions at the beach when on holiday with my family. I also used to enjoy badminton in the back garden with my dad but haven’t played for over 20 years!

Posted in art, bullet journal, Bullet journaling, creativity, lifestyle, Planning and journaling

Setting up my Bullet Journal for June 2022: Summer Fruits theme

Hi all, hope you are well. Today I’m going to share my bullet journal spreads for June. I’ve chosen a theme that I did a couple of years previously in 2020, but this time, I’ve hand drawn all of the fruits straight into my notebook, rather than create stickers from my own illustrations. I hope you enjoy looking at my pages for this month.

Front cover

For my front cover I wrote the ‘hello June’ title in the centre of the page and then added a range of fruits in different colours. Lightly sketched pencil drawings were filled with Tombow ATB brush pens and Crayola Supertips, then outlined using a Pigma Micron Fineliner in 01. Detail was added using the same fineliner and a sepia 0.5 UniPin for the decoration on the pineapple.

Photo credit: Laura Jones for Keeping It Creative blog

Positive message for the month

On the previous page I created a TV series spread but I made a huge mistake with the title, so I covered it over by sticking on a simple message I printed from a website. Unfortunately I can’t credit the person who created it as I’m unable to find it online again and I didn’t save it to my computer!

Monthly Calendar Pages

My calendar pages are my usual six by six dot boxes. I find that there’s just enough space for me to record a couple of events or gym bookings each day. As you can see from the above pages, I made a bit of a mess with the banana so this time I printed one from Google images and traced it! I’m sure you’ll agree, it’s a big improvement.

Photo credit: Laura Jones for Keeping It Creative Blog

TV series record

This is a page that I started doing from last year. It’s a simple record of all of the different TV series we’ve watched, whether it’s a one off or part of a number of seasons and the particular genre. It’s great for referring back to so we can see all of the great stuff we’ve watched. We can also recommend series to family and friends.

Photo credit: Laura Jones for Keeping It Creative blog

Activity Tracker

I really enjoyed keeping a record of my walks and workouts last month so I’ve made a similar tracker for June. The only thing I’ve changed are the motivational messages and quote.

Photo credit: Laura Jones for Keeping It Creative blog

Final thoughts

I’m really pleased with how my pages for this month turned out and they’re certainly nice and colourful. Hopefully in the future, I’ll continue to be brave with drawing things and brush lettering straight into my notebook without practicing on paper first. Thanks for reading and enjoy the rest of June.