Here's To Your Good Health

One way or another, we have all been affected by Covid. Lives have been turned upside down, the workplace has become a distant land for office based staff and far too many people have lost their lives through what is essentially a flu virus. But what if Covid is a wakeup call? Just suppose that this is a taste of things to come? After all we’ve only recently been through Bird Flu and SARS and their source and spread is still not fully understood. The last thing we need to do is panic or become fearful, in fact what we can do is take a positive line and make sure we look after our health.

That doesn’t mean racing out and buying expensive gear and foodstuffs. There are a multitude of ways in which we can stay healthy, and which fit in with our own lives. I would advocate sitting down and having a jolly good talk with oneself about how life is precious, how you matter to your family and friends and that you owe it to yourself to live a happy, healthy life.

Where to start? It’s traditional to think of diet and exercise, but we’ve all done that. Eat like a rabbit and exercise like mad and then when the weight goes, comfort sets in. ‘Oh, I’ll just have another!’ ‘Too tired to do the exercises this morning’. Then comes the slide and before long you are back to square one. A different approach is called for and maybe the key word should be happiness. What do you enjoy doing that makes you happy? (Apart from eating and drinking).

Good health begins with breathing properly, although if I dare mention it some people roll their eyes and tell me that they’ve been doing it all their lives. Well, if you have ever done Yoga you will know that that is just half of the truth. Take a moment to think of a time when you have been at the seaside or out in the country for a walk. One thing we often do is take in a deep lung full of fresh air and say how good it is, and on returning home we might notice how much better we feel. That’s because instead of everyday shallow breathing, the lungs have been expanded, the stale pockets of air have been chased out and the blood stream boosted as a result. Breathing is one of those things that we take for granted, but it only takes five minutes a day to sit and relax. Take a deep and slow breath through the nose, allowing the tummy to expand; hold it for just a few seconds, then breathe out preferably through the nose steadily and slowly, using the diaphragm to squeeze the stale air all the way out. Try about ten repeats. The difference may not be instant or dramatic, but after a few days of doing it you should have a pleasant feeling of wellness.

You will also feel the benefits if you get your muscles working on a morning, and the nice thing is that you can actually do that whilst you are lying in bed, or sitting in a chair. Starting with your eye muscles, roll your eyes a few times, then stretch your scalp and jaw, slowly working your way down the body, moving your muscles in each body part and finally wriggling your toes. In fact something similar to this was developed into an exercise system in the 70s by an American called Callan Pinkney who uses what she calls a series of ‘pulses’ to strengthen certain areas of the body. Callanetics is a lot more active than lying in bed and stretching however as it is akin to Yoga and Pilates which all seek to strengthen the muscles in a controlled, positive way. It should be no surprise to learn that the side effect of all these techniques is to improve muscle tone and body shape.

The Chinese are extremely good at this sort of thing and the ancient martial art of Tai Chi has developed over the centuries into a well respected exercise regime, popular especially in the elderly. It has been shown to improve posture, balance and general mobility and can also increase muscle strength in the legs with the gentle flowing movements helping to reduce stress. Alternatively, I passed a village hall the other day where I could see a Zumba class in full swing. It looked like great fun and I just wanted to go in and join them. In a similar vein you could take up Salsa, Tap dancing, Line dancing or beautiful Ballroom dancing. All good aerobic exercise, helping you breathe and move well.

It is easy to learn about, and access all of these activities nowadays. Gymnasiums are widespread and have plenty of classes that you can join, so apart from getting fit you could benefit from the social side. There are also so many videos on You Tube for example so you can even exercise in the comfort of your own home.

Whichever way you choose, your body will benefit from you learning to stretch and flex your muscles (don’t forget to warm them before you start). The back in particular needs that kind of attention. Backache is the cause of more days off work than any other complaint and when you think about it, we really abuse our backs by slouching and maintaining bad posture. The vertebral column has a lot to cope with when you take into consideration the weight of the upper torso, limbs and head (the average head weighs a surprising 8 kilos). It’s no wonder then that the muscles scream when they are asked to work hard in ways that they weren’t meant to.

According to the Orthopaedic Surgeon, Tony Gibbon, maintaining joint mobility and muscle strength through regular exercise helps keep bones and joints healthy and minimises symptoms of wear and tear and osteoarthritis, while regular muscle conditioning and strengthening reduces the risk of sporting injury

All these things are important, but let’s mix in the enjoyment and we all have different ideas about that. I learnt to swim in the sea at Scarborough when I was five years old, and it has been a passion of mine ever since. I also learned to ride a bike around the same time and have been cycling ever since, so my activities are tailor made. I like to have an early swim about three times a week which leaves me feeling raring to go for the rest of the day. And as for my bike, I prefer the freedom it gives me when I want to go to the local shops or into town and unless the weather is bad that is my preferred mode of transport. The bus could be late, or I might miss it, and parking brings its own headaches. The wonderful thing about this is that here are two activities I actually want to do yet at the same time they are helping me maintain a reasonable level of fitness and both have the bonus of expanding the lungs. Following my retirement, my husband and I took the train to Liverpool and cycled the length of the Leeds / Liverpool canal. It was quite an achievement for us and we have some lovely memories of the ride.

I think walking has to be very high up in people’s idea of good exercise. It’s free, you can do it at any time, and you can almost always choose where you walk. You don’t need special equipment, except for a good pair of comfortable shoes, and you can do it alone or with as many people as you wish; informally or with an organised group. I love the walking routes that you often see in local newspapers; they are an excellent guide, usually informing you of amenities on route and often turning up some interesting walks you may not have thought of doing yourself.

The Ramblers is an organisation set up to promote the pleasures of walking, to support and to ensure that walks are available to the masses. Rambling became very fashionable in the 19th century, but there were so many restrictions with landowners refusing the right of passage that various walking groups got together and began to campaign for Walkers’ Rights. In 1931, 400 Walkers took part in the Kinder Scout Trespass which was a massive landmark in the campaign and at the beginning of 1935 the Ramblers Association was officially created. Today’s organisation has about 100,000 members. Volunteers help maintain footpaths and there is a genuine belief that everyone should have the right to benefit from the joys of walking in the fresh air and open spaces.

But even walking to work, the shops or getting off the bus a stop early is really good for your health. It keeps you going, and the more you do, the more you can do. One of my friends has had a bad back for years, but it has not stopped her from walking the length of the Southwest Coast Path. With her two walking poles, a big grin on her face and her husband beside her, we had e-mail reports of Gill and John in sunshine, wind and in rain. It’s all about perseverance and determination.

Watching tv you could be forgiven for thinking that the only sports are Football, Cricket, Golf and Horse Racing. But you only have to look at the Olympic games to see that the list is as endless as the sports are enjoyable. With walking comes hiking and gorge walking. The water is not just for swimming in a pool, but wild water swimming is wonderful, out in the open countryside with the birds and the sun above you. Surfing looks great fun for the more energetic whilst wind surfing is even more challenging if that’s what you wish for. My nephew Rob has a passion for Kayaking, and I love to see his photos as he paddles round the Solent and over to the Isle of Wight. There’s a real spirit of adventure. But Rowing and messing about in bigger boats is just as exciting if that's what you want. My son Phil loves all sorts of outdoor activities, including climbing which weirdly enough gave him a love of caving. I suppose it’s just going down instead of up, but it would scare me to be underground and squeezing through tight spaces not knowing what is on the other side. I can’t help but admire his spirit of adventure and if I was ever in trouble out in the world I would want him by my side because this is a sport that also teaches you about self-preservation, tactics and using your common sense.

I wonder how many of us has a Tennis Racquet tucked away in a cupboard? When we were young we would peg a blanket to a washing line across the yard and enjoy knocking the ball about, then at school it was part of the summer sports and in winter we would have Badminton in the hall. People who enjoy Tennis and Badminton often end up playing Squash which is a bit more punishing, but all three sports are excellent for developing your lungs, stamina and hand to eye coordination.

It’s always good when youngsters get interested in an activity; it gives them an interest outside the home, friendships develop with like-minded people and hopefully will continue into adulthood. It also teaches an element of resourcefulness. Perennial favourites for young girls is Ballet or Horse Riding, whereas on the other side of the scale Football and Rugby seems to appeal more to the boys. But I love the range of activities where both sides get involved. There are as many girls doing Fencing as there are boys interested in Gymnastics. One lesson that we should take from this is that whilst we ferry children around from one place to another, we need also to consider time for ourselves. If the kids can do Judo or Archery, so can we adults. Go Fishing or fly a Kite and winter wouldn't be right without Tobogganing or Skiing. Open the door to enjoying life, it’s Sport for All not just the privileged few.

Modern technology has created means and ways for many disabled people to rehabilitate to some kind of living and top of the list is sports. These are people who seriously do have to look after their health and to be able to learn a sport has been a lifesaver for some. Years ago a person who lost a leg would have had a prosthetic and simply learned to walk or use a wheelchair. Now, that new leg can come with a carbon blade making walking and running a winning element. Wheelchairs are adapted for racing and playing volleyball, football and many sports that once were thought of as impossible. I love watching the Paralympians and can only wonder at their spirit and determination. Taking part in such events as Table Tennis, Taekwondo and Judo, Rowing, Basket Ball, Swimming, Power Lifting, Equestrian…… in fact pretty much every sport that that the able bodied athletes do, and look at the medals they win by their determination and hard work. Hannah Cockcroft has won a raft of gold medals during her career in Wheelchair racing and is an inspiration to us all.

There is another element to well being, and that is mental health. It’s surprising how a low mood can affect the body physically, so it is important to seek out those things we love to do. Hobbies, even doing Jigsaws and crosswords keep the mind alert and wanting to reach out. Pets such as dogs and cats have a similar effect, small companions that need your attention and love and return it unreservedly. That and the fact that dogs at least need a walk, in all weathers too. Or you can go large like Wendy and have a team of Huskies to exercise. That should shake the blues away! Both my Gran and my Aunt had a budgie and they were lovely company. James of Little Big Door has built himself the most wonderful aviary in the garden where he tends and breeds beautiful exotic birds. I could imagine that they must have been a life-saver during lockdown, just looking at them would lift my spirits.

Of course diet has a lot to do with our physical reality. We are what we eat, as they say and it’s up to us to maintain a healthy diet. But what is that? Some people are Vegetarians, and the modern trend is towards being a Vegan. Each to his own. But I’m an Omnivore; all things in moderation is what I was taught as a child, and I’ll stick with that. Although I’m prepared to do battle over soft drinks as I can’t help but feel we do our poor bodies no good by imbibing such stuff as cola and all the other sugary products on the market. Don’t be fooled by the words ‘diet’ or ‘sugar free’ either because the replacement ingredients are far worse than what was left out.

Perhaps the best course of action is to grow your own fruit and veg in your kitchen garden like my sister-in-law Anne, or allotment if you have one, like Rod and Phil and Ellie. Maria has grown Strawberries, Tomatoes and Courgettes on her little balcony and if you can’t do that then don’t forget that herbs will grow nicely in pots on a window ledge. Alice, The Indoor Gardener has shown how it can be done, even with pots on the steps outside the front of the house. One way or another you get plenty of exercise, good healthy air in your lungs and a vested interest in the fresh, organic food you eat.

My plan is to get plenty of sun in my bones, carry on swimming, cycling, exercising and walking where I can, and loving the company of my husband, family and friends. I shall stay positive, continue to eat chocolate and stay chilled like Gracie..

I wonder what your plan will be; but whatever it is, only you can do it.