Over the past few years, I’ve been having intermittent issues with ankle pain and stiffness. Six months ago, I finally sought medical advice and had an x-ray which came back as normal, and an MRI which showed mild arthritis in my right ankle. As part of my treatment plan, I’ve also been seeing an MSK (Musculoskeletal) specialist and he performed basic examinations, made the MRI referral and offered his advice going forward. I learned that my general ankle strength was very good, but my balance was quite poor for my age which is he suggested might be contributing to the issues I’m experiencing.
I was advised to keep going with my current workout routines (phew!) but add in a range of basic standing on one leg exercises to work on my balance. I have been doing this consistently for a while now but when I asked the specialist if there was anything else I could try, it was suggested that, as a way of keeping it fun and interesting, I could invest in a balance board. I ordered one that same afternoon and have enjoyed using it daily.
Today, I thought I’d share what a balance board is, how an individual can benefit from its use and my own experiences of adding a mini session on mine as a (mainly) consistent daily habit. If this is something that would interest you or it’s made you think about how good or bad you are at being able to balance, I hope you enjoy the post!
What is a balance board?
A balance board (AKA a wobble board) is an inexpensive piece of exercise equipment made from wood or plastic, which typically consists of a circular top with a non-slip textured surface, mounted on a spherical base. When stood on, it allows you to move side to side, forwards and backwards or tilted in a circle (AKA around the world).
The benefits of using a balance board
After purchasing my balance board, I decided to do a little more research into the benefits of regular use both in terms of improving balance and working on other aspects of fitness and general wellbeing.
Improved balance
This is obviously what I purchased mine for and my online reading suggests that it is considered its primary use. Not only does it help to improve your ability to balance, it can also work on your stability, coordination and proprioception which in a nutshell means the internal system responsible for spatial awareness and balance – sounds good to me and that they were originally developed for rehab following ankle injuries.
Better core strength
I already do a Legs, Bums and Tums class at the gym and my regular Pilates and yoga sessions are good for my core too but I was pleased to read that using a balance board can help in this area too. I’ve found that I automatically suck my tummy in whilst using the board and even 10 minutes of this is bound to increase muscle tone!
Better posture
As well as improving core muscles, standing up as tall and straight as possible aids my ability to balance on the board so, along with my Pilates classes and advice from MSK, my mini workout is helping me to develop better posture. This is good news for my back as I no longer slouch in my chair or hunch over, so I’m getting much less back pain that I have in the past.
Enhanced coordination
As we age, coordination becomes more difficult and can result in difficulties with every day movements, including walking. Better balance and co-ordination can help to prevent injuries caused by slips, trips and falls. It can also help with gross and fine motor movements associated with every day living.
Better ankle strength
Balance boards were originally developed for rehab following ankle injuries as they’re great for strengthening your ankle muscles, which a quick Google and a little help from A.I. informs me that we have ten of – you learn something new every day and all that! The MSK specialist said that my ankle strength is good but there’s no harm at all in making it even better! Poor ankle strength is associated with easily going over on one of your ankles (something which used to happen to me quite regularly), chronic discomfort in the area, swelling, pain and tenderness, plus load bearing difficulties. Ankle instability is often apparent in individuals who are overweight, take part in sporting activities such as competitive ballet or dancing, running or other athletics. It’s also often an issue for the elderly.
It’s fun!
This one, I can confirm (for me anyway), is definitely true. I haven’t got board (ha ha – spelling error intended) of it yet and I’ve been mainly doing a few minutes each day – except when I was away at Christmas (I would have needed a roof rack to transport it!) and when my Covid sickness was at its worst. If you want to give this piece of workout equipment a go, I can recommend it wholeheartedly. There are loads of other ways to use the board too and you can find a wealth of different exercises online. However, for now at least, I’m sticking with the basics!
Final words…
I’m really enjoying using my balance board and it has now become a key part of my daily routine. I tend to spend about five to ten minutes using it each time as I’ve found that if I use it for too long, it can aggravate my ankles and cause pain or discomfort. I may be able to do more as my ankles get used to it but I’m pretty sure just a mini workout is going to be beneficial.
This time, I’m coming to you with what might be considered a bit of a random BuJo theme for summer. My original idea was to do wildflowers and grasses, but, as my current personal goals are mainly focused on weight loss and body toning, I thought why not choose a theme related to these, so I opted for health and fitness. I wrote lots of ideas on mini post-it notes and then decided which ones I’d actually go ahead and do (with the limited time I had left to be ready for July). Here’s what I have to show you so far:
Quote page
Photo credit: Laura Jones for Keeping It Creative
This was created using Canva (none pro version), an A5 size portrait size design and a lovely peachy pink colour font. I then added a couple of bits of washi and a little sticker from a page of health and fitness related phrases from my Carpe Diem booklet.
July Cover Page
I had so much fun setting this up and it was nice to make use of some Carpe Diem stickers I already had in my stash. The solid black images of women exercising were made in Cricut Design Space.
Photo credit: Laura Jones for Keeping It Creative
July Calendar
I shifted the boxes on my usual calendar one place to the right so I could add my goals for the month on the left hand side. I’ve now decided that a better target than 10K steps most days would have been 2400+ calories burnt but I can always create a habit tracker for the above instead.
Photo credit: Laura Jones for Keeping It Creative
My reasons why…
I got the idea for this page and a few others from Planning Annie on YouTube. She has lots of ideas for health related spreads and I really recommend watching her ‘health and fitness planner spreads’ video if you need some further inspiration. The ‘reasons why’ I’ve chosen are very personal to me, so, for example, my GP has advised that my blood pressure is at the high end of normal and that my cholesterol levels are slightly elevated from the normal range so related reasons why have, as you can see, been added to the spread.
July Finances
I almost forgot to do my financial tracker as it isn’t something related to the aspects of health I’m focusing on (financial health aside). I’ve been really good at spending no more than I have coming in each month for quite a while now but it’s still interesting to see where my money is going.
Photo credit: Laura Jones for Keeping It Creative
Another motivational quote page
With 9lbs lost so far in a relative short frame of time, I’m feeling really motivated to lose more weight. The second part of this popular quote, from Jim Rohn, will hopefully be related to my new and improved eating habits which will join with my regular fitness class habit that I’ve had for a fair few years now.
Photo credit: Laura Jones for Keeping It Creative
My weight loss journey so far…
I thought this spread might help keep my motivation high until eating healthily becomes a habit. I also think it will become useful for making dietary tweaks. Basically, I’m going to record observations (e.g. a particular piece of clothing fits better), thoughts (e.g. this is just the beginning, am I drinking too much water? etc) and feelings (I always feel super hungry before Clubbercise so I need to plan is a filling snack two hours before, I feel much more confident in my new top etc) throughout the coming months to monitor my progress to good health.
Photo credit: Laura Jones for Keeping It Creative
Final words…
That’s all of my spreads so far, although, as I said, I might create a habit tracker page ready for the new month. I’ve also decided to go back to a rapid logging style of creating daily pages as I’m finding that my week on two pages layout just doesn’t give me enough room. I will, however, need to record events taking place that week at the top of the page so I know what’s happening and when but this can be done on a Sunday night ready for the week ahead.
However you plan to spend the month of July, I wish you a good one,
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.
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!
Keeping it creative 