Exercise in Lockdown – recovery, rest and relaxation
The one thing that has kept me sane during this third lockdown is exercise. It has kept me physically fit, socially engaged, albeit through a screen and, increasingly, has helped me dump down the feelings of anxiety that often bubble up. Exercise burns off those stress hormones and releases endorphins that give that after exercise glow and feeling of contentment. However, lockdown has blurred my brain where a key component of exercise is concerned. Rest and recovery.
In normal times I always schedule in rest days. Two days during the week where I didn’t lift a barbell or dumbbell. Nor go near a burpee. This was easy in normal times as the rest of my life dictated it. Going out after work, seeing friends at the weekend, other commitments and activities. But in the absence of that part of my life it has become so easy to just exercise everyday. I miss it if I don’t.
But this is not good. Particularly as we get older.
Twice in lockdown I’ve had to remind myself of this.
The first time was in the initial lockdown. I was working full time from home and doing two virtual classes a day. I was loving it. No travelling to the gym, the sun was shining (a lot of the time). But eventually I hit a wall half way through a class. My body needed a rest.
But I didn’t learn the lesson. Since going into the second lockdown, tier four and now the third lockdown I’ve exercised nearly every day. On two of these days I’m lifting heavy weights. A few weeks ago I again hit the wall. I felt fatigued and ached all over. I knew instinctively that I had been ignoring my body’s need to rest and recover.
I took two days off and returned in fighting form. Two personal bests were just around the corner in my deadlift and bench press training. I now have scheduled in two rest days per week. But I find it difficult. In my constricted life I feel quite bereft when I can’t join a virtual class with my gym buddies.
A subject I’ve previously blogged about in The Importance of Rest and Recovery so I really should know better.
But what do I mean by rest and recovery? What it isn’t is sitting on the sofa all day watching box sets. It means keeping active, walking the dog, doing the housework, all the normal activities of life.
I strongly believe that activity and exercise are two sides of the same coin. We need both. Our lives need to be active and we also need to exercise. Activity will maintain our weight, exercise will improve our heart health and keep us strong and vibrant. Of course activity can become exercise. The walk which takes you up a hill. Gardening that requires heavy lifting. But we need to be doing both.
I have to admit to feeling frustrated with some organisations that are fearful of talking about exercise. The ‘any activity is better than none’ brigade. Yes, of course, this is true but it is not enough. We need to be challenging our bodies. It is what our bodies are made for. Unfortunately our bodies have not evolved to accommodate contemporary life. They need to be used as if we were still hunter/gathers.
Finally, there is relaxation. I’m sure I’m not alone in struggling with this. My life before pandemic was manic. But relaxation came easily. I’d watch crappy television at the end of a long day. I’d socialise at the weekend. Now relaxation is often accompanied with anxiety. A feeling that I haven’t earned it.
I’ve previously blogged about my anxiety before in Anxiety and Me . Since that blog I’ve less to be anxious about apart from the challenges of lockdown and the pandemic. But it remains as an uncomfortable feeling in my stomach which takes over my brain on waking.
It doesn’t stop me doing anything, I’ve never had a panic attack but it is always there in the background. One thing that I have been pursuing is meditation and mindfulness. I now practice it daily and it seems to be working. For example, I have recently been a victim of fraud but was able to disassociate my angry thoughts. Previously they would have overwhelmed me. In such a stressful period of our lives for me this has been a sanctuary from the madness.
So,
Keep active (walking, standing, housework, climbing stairs), exercise (moderate, intense, resistance), rest and recovery (nutrition, activity, sleep), relaxation (mindfulness and meditation). Job done.
‚Birth trauma‘
„ A SAFE birth for all is crucial to levelling up, but the Royal College of Midwives‘ annual staff survey makes grim reading. Over half of the midwives surveyed said they were considering leaving their job as a midwife, with 57 percent saying they would leave the NHS in the next year. Eight out of ten said they were concerned about staffing levels , and two-thirds were not satisfied with the quaity of care they are able to deliver. As one said „I see tired, burnt-out midwives everywhere I go. I see women receiving poor care by an overstretched service and we are all too tired to fight for what we believe in. This standard of care and staffing shortages have become a way of life for us and it‘s unsustainable. More and more midwives are leaving, and our physical health is suffering.“ A recent NHS digital report found the number of NHS midwives working in England in May had fallen by almost 300 in just two months, the fastest fall on record for these two months in 20 years.“
MD‘s NHS UPDATE: BUILDING BACK HEALTHIER
(Paragraph 2 from 12)
Private Eye Magazine – London (issue 1558 October 2021)
Steam-Powered Hand-held version.
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e
Maybe of interst Matey?
‚Well Mysterious, innit‘
On the 12th January 1976 (a Monday), my girlfriend and I celebrated our joint 17th birthdays by going to see The Mousetrap in the West End (Up Town) at the St. Martin‘s Theatre. Both in good spirits, it also being our very first proper grown up night out together, as well as being excited by the thrill of it all. Lights went down on this pretty cold and windy London evening, the play duly began and we soon were both totally hooked by it. Such concentration and silence enhanced the atmosphere of this great new experience for us both, then just as the curtain rose after the second break, a gentleman dressed in black appeared on the stage.
In a rather grim downbeat voice, he matter of factly informed us all that Agatha Christie (Dame Agatha Mary Clarissa Christie, Lady Mallowan, DBE) had just died aged 86, an even louder silence prevailed but the Show went on as one would have expected, followed by a pretty long standing ovation.
Quite an evening, which we finished off in a nice little Soho restaurant no less, then the great rush of the time to get back right across London to the Essex sticks; school in the morning – Fancy!
No reply required.
‘Care conundrum’
“Sir,
I struggled to laugh at your cartoon “Why is there NOBODY in this country who wants to look after Mum?!” (p9, 1562). I wonder if your cartoonist would be happy to care, single-handedly, for a parent whose advanced dementia has made them turn violent, as did my aunt; or for one who is completely bedridden and doubly incontinent for the last four years of her life, like my husband’s aunt?
Caring within the family for the elderly and infirm is difficult, isolating and stressful, and is a burden that frequently falls on one person’s shoulders. Parents owe their children everything, and children owe their parents nothing – they did not ask to be born. I do not expect my kids to to look after me in my old age, only to ensure I have god care if and when the time comes.The price the pay for this freedom is to inherit less if I have to sell my house to pay for that care.
The government, on the other hand, has a duty to ensure that care provision is adequate for the population’s needs. Successive governments, particularly the last 11 years of Tory rule, have utterly failed us here, and that is why we have a crisis.”
NAME SUPPLIED
Letters – Private Eye Magazine – London (issue 1564 – Jan 2022)
Hand-held Steam-powered edition – Fancy!
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PS: World-Beating Stuff of Course, innit. https://grahamgeorgericketts-sunny-euberlin.blogspot.com/
Look in the mirror
and you will see
me staring out
from behind your eyes.
Everything.
I am the answer.
If you listen close
I’ll speak;
if you don’t
I have to scream.
What can I say?
I just want what I want
and one way or another
I’ll get it.
Clinging like a lover,
demanding like a mother,
I am what you cannot ignore
but always do.