When we asked Sarah Wilson, the former editor of Cosmopolitan magazine and host of MasterChef Australia what she thought about Febuary’s tip, she gave us a self scenario:
“For years my mantra for getting out of a sad fug has been to “just get out of the house”. Then I walk. When I was younger I would get anxious very often, this technique helped. Inevitably I feel better as I start walking and walk a bit further. Anxiety can still creep up on me,sometimes when I’m writing and I lose my confidence. So I “just get out the house” and walk..”
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A repetitive day is tiring, so why not make a move and make a change? As we ease into 2010, holidays are over and we’re back to work and/or study. These reoccurring days can quickly become tiring, boring and stressful.
Getting more physically active is one way to benefit our mentalwellbeing during the day as well as reduce the stress associated with the pressures of study and work.
How exactly does physical activity reduce stress?
Physical activity maintains a balance between the body and mind which assists in managing stress in a number of ways:
- Promotes the release of “happy” hormones endorphins
- Releases “mood-lifting” chemicals adrenaline
- Produces serotonin for a good nights rest
- Releases muscle tension
- Facilitates more rhythmic breathing
- Can increase feelings of euphoria as a result of dopamine
Creating communities that promote active living
Office workers are now being encouraged to become more mobile within the office as many workplaces are creating environments to support workers being active. The ‘Healthy Spaces and Places’ is a national initiative for planning, designing and creating sustainable communities that encourage active living. For more information and ideas on workplace and school re-development visit www.healthyplaces.org.au and a number of great case studies are also available at www.pcal.nsw.gov.au/case_studies.
Start the day with a relaxed body and mind
If you study or work close to home, why not start by walking there! Starting the day with gentle physicalactivity loosens the muscles and clears the mind. If you commute, try parking a bit further away from your destination or getting off one stop before your usual stop and walk the rest of the way. Walk to Work Day (WTWD) is a once a year event organised by the Pedestrian Council of Australia, but there’s no reason not to make it a weekly or daily one. For the benefits of WTWD visit www.walk.com.au
Make small differences each day to move more
The National Physical Activity Guidelines recommend we think of getting moving as an opportunity, rather than an inconvenience. In the office environment there are many opportunities to move including:
- Creating email free periods for an hour or two, where workers move and communicate face-to-face at desks or workstations
- Avoid staying inactive by taking short breaks and doing small stretches every hour, for examples visit www.ergonomicsnow.com.au
- Ask your work to purchase an ergonomic sit-stand desk or swap your chair for an exercise ball
- Invest in a cordless phone, so you can move freely
- Store dumbbells or weights at work
To find more exercise tips visit: www.health.ninemsn.com.au/fitness/exercise/
Getting active every day
Looking for small opportunities to move is great for staying healthy, but we also need to book in 30 minutes of moderate-intensity physical activity on most days of the week.
- Find an activity that suits you. This is important in sustaining any activity program. To get ideas on types of physical activities that might work well for you see www.abc.net.au/healthy/living/fitness/exerciseguide
- Join a sporting club. NSW Sport and Recreation has a great list of representative sporting bodies for sport and recreation activities across the state. Contact the relevant organisation to find a club near you www.dsr.nsw.gov.au/sportsclubs/contacts.asp
- Combine catching up with friends with getting active. Exercise together by going for a walk, run or a bike ride and grab a cup of coffee afterwards.
What works for you? Share your thoughts with us
We would love to hear your ideas on how to transform a working or study environment into an active one - email us.
