I wrote this list on Day 11 of the lockdown, but then got carried away by the banana bread craze. If I look at my bathroom scale it is maybe time to do something else than sitting in the sun eating banana bread.
Have fun!
- EXERCISE
- Yoga
Yoga is THE thing to do in a small space – the ultimate exercise for the mind, body and spirit. You can find thousands of yoga videos on the internet. Here are some of the benefits of yoga:
- Increased flexibility and balance
- Increased energy and vitality
- Improved cardiovascular and circulatory health
- Weight reduction
- Relief from anxiety
- May reduce chronic inflammation
- Fights depression
- Promotes quality of sleep
- Body weight exercises
Some prisoners develop extraordinary body strength despite being in a confined space for prolonged periods of time. Prisoners are probably quite motivated to get strong and fit for self-protection, but here is proof that you do not need a fancy gym membership or expensive equipment (or “juice”) to improve your strength.
Try this excellent book for some ideas: Convict Conditioning by Paul “Coach” Wade.
- 7-minute workout
The 7-minute workout was developed by researchers at the University of Wisconsin with the aim of creating the shortest, most effective exercise routine. It became very popular and was published in fitness journals as well as the New York Times. It can burn 60 kilojoules per minute.
- Jumping rope or skipping exercises
Apparently you don’t even need a rope for these exercises, but using a rope is an extremely effective way of doing this exercise. It reminds me of boxers who need to be super fit! Who can forget the scenes in Rocky? And as can be seen in her live performances, even Katy Perry is a huge fan. Some of the benefits:
- Full body workout
- Improves coordination and balance
- Burns lots of calories
- Weight loss
- MEDITATE
According to the great 13th century Persian poet, Rumi, there are two kinds of intelligence: “one that is acquired” and “one already completed and preserved inside you”. Meditation is a way of listening to the intelligence that is already inside of you.
The benefits of meditation:
- Increases self-esteem and confidence
- Improves concentration
- Improves problem-solving skills
- Reduces anxiety
- Increases exercise tolerance in heart patients, lowers blood pressure
- Decreases muscle tension and headaches
- And many more!
Some types of meditation
- Mindfulness meditation
Mindfulness meditation is the psychological process of purposely bringing one’s attention to experiences occurring in the present moment, without judgement. Or as Garth said to Wayne in Wayne’s World: “Live in the now!”
- Breathing
Breath is the one thing we have with us from birth to death. It is both under our voluntary and involuntary control. Jon Kabat-Zinn said that as long as we are breathing there is more right with us than wrong. These are wise words indeed!
- Eat a fruit mindfully
A lot of our weight and health problems can be traced back to not being mindful when eating. While raisins are the classic fruit for this exercise, you can try it with any fruit. In the example below we will eat an apple.
- First look at the apple as if you have never seen an apple before. Smell it, bring it to your ear and listen to it. Some fruits make noises; try it and you will see!
- Take a bite. Notice what it tastes like before chewing. Then chew very slowly.
- Notice how you feel during and after eating the apple. Usually we feel good if we have eaten something healthy mindfully.
- Body scan
In today’s busy world we are often more aware of our minds than our bodies. Doing a body scan helps us to pay attention to what the body is feeling. Tension in a certain part of the body is an indication of not being able to let go of something, and increasing awareness about this tension can be very healing.
- Loving-kindness meditation
It is said that those who practice this meditation often are able to increase their capacity for forgiveness, connection to others and self-acceptance. For guided meditations, look at the Greater Good in Action website where you will find many science-based practices for a more meaningful life.
- Visualization
Combined with visualization, this type of meditation involves picturing the outcome of something before it has happened. Athletes use this technique often, such as the Russians during the 1984 Olympics. It is also described in the book The Secret, and employs the Law of Attraction (when you focus and send your energy towards an object or image, the energy of that object will be drawn towards you). Whether the Law of Attraction is based on science is a discussion for another day, but I suspect there is some value to it.
- Yoga nidra
Yoga nidra means “yogic sleep”. In this practice you leave the waking state, go past the dreaming state and then enter a deep sleep, yet you remain awake. The subconscious mind comes to the front while the conscious mind takes the back seat. This is one of the deepest forms of meditation and can bring great healing.
- PRAY
More than 50% of us pray regularly. Research shows that praying enhances our emotional, physical and mental health. Interestingly, you should not pray out of a sense of duty or personal gain, because then it could be detrimental. If you’re not sure how to do it, wikiHow has some tips on how to pray.
Health benefits of praying:
- Improves self-control
- Enhances relationships
- Increases the ability to cope with stress
- Turns on “disease-fighting genes”
- Combats depression
- Helps control pain
- Promotes longevity
- READ
It is virtually impossible to read a book on success or self-development without also being advised to read. If you don’t like reading or are pressed for time, you can listen to an audio book. Read anything. Fiction or non-fiction, newspapers, cartoons and recipe books. Free books, expensive books, rare and odd books, new books and old books, digital books, you name it. Life is too short not to read…
- WRITE
Similarly, there are gazillion things you can write about. Good quality pens (such as fountain pens, drool…) and paper is an addiction that can take over your life. You have been warned. Interestingly, writing with a pen (versus typing) seems to involve other neurological processes in the brain, leading to more effective memory recall, sharpened critical thinking and stronger conceptual understanding. Here are some writing ideas:
- Keep a personal diary
- Use writing trackers
- Doodle and sketch
- Practise calligraphy or brush pen art
- Compile a to-do list
- Make use of lists and planners
- Compose a handwritten letter
- Write unsent letters (to get things off your chest, but not actually send)
- Put to paper your bucket list
- Write about something that bothers you for 15 minutes and then burn it
- Commit your affirmations to paper
- Have fun with a blog
- Keep a journal (it’s a bit different to a diary)
To get you started, here are some types of journals:
- Morning pages
Originally designed to help artists break through their creative blocks (as encouraged in The Artist’s Way by Julia Cameron), it can be quite therapeutic to write three pages of longhand first thing in the morning.
- Bullet journal
Have a look at Boho Berry’s website. It will make you go and look for dot-grid paper.
- Writing journal
Like Leonardo da Vinci did, record all your insights, reflections and designs in one place.
- Dream journal
Dreams tell us about our connections with our inner Self. The presence of people of different sexes in your dreams gives you a clue about the involvement of the different parts of yourself. Write your dreams down immediately after waking up, because you’re unlikely to remember them later.
- Gratitude journal
The benefits of practicing gratitude have been proven scientifically. Check out the work of Robert Emmons, the world’s leading expert on gratitude for ideas and guidance.
- DO SOMETHING WITH YOUR HANDS
- Knit or crochet (It is very popular with movie stars these days.)
- Do some embroidery or sewing
- Paint (including paint by numbers)
- Colouring in for grown-ups
- Wood carving
- Beading
- Calligraphy
- Play an instrument
- Origami
- Learn a magic trick
- SELF-CARE
It is important to look after our mental, emotional and physical health through self-care. Any of these below are easy ways to practise self-care.
- Unplug, clear your social media feeds, disengage with negative people
- Put on your favourite upbeat track and boogie!
- Moisturise (to activate your self-soothing system)
- Get 15 minutes of direct sunlight
- Inhale an uplifting scent like peppermint
- Have a good laugh
- Check in with your emotions. Sit quietly and name what you are feeling, without judgement
- Create a home spa experience
- Phone a friend or family member
- Plan a short holiday
- SLEEP
I have left the best for last! And if it is on the Mayo Clinic’s site, it is legit. Start with their article on napping: Do’s and don’ts for healthy adults.
To conclude: There are no excuses for being bored, although being bored can be a virtue. Benjamin Franklin wondered if boredom is not an unappreciated virtue. We are human beings after all, not human doings. But if you use this time to play a bit you might be looked at with awe as you play “Over the Rainbow” on your ukulele or carve a figure out of some braai wood with your carving knife at the first braai after lockdown.
Dr Melane Van Zyl