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Cycling

Cycling

Why it is one of the best things for your health…

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MOVEMENT

WORKPLACE WELLBEING

CYCLING

Transport with numerous health benefits

Cycling is a fun and easy way to get more active, and can be enjoyed by everyone at all ages. It allows you to easily incorporate exercise into your daily routine because it is also a simple form of transport.

With more people opting for alternative methods of transport, cycling is also the perfect option to get plenty of vitamin D if you don’t like exercising indoors at the gym.

It’s also great for weight loss as brisk cycling burns around 500 calories per hour!

Cycling only helps you lose weight, but also maintain weight and it has various other benefits too:

 

  • It can boost your mood
  • Reduce your stress level
  • Help minimise the risk of chronic illnesses
  • Save you some money
  • Help the environment

Another reason why I love cycling is because it is a low-impact type of exercise, so it’s easier on your joints than running or other high-impact aerobic activities.

As for exercise in general, it is recommended that you do at least 150 minutes of physical activity each week, so with just a few leisurely rides or commutes this can be easily achieved!

To increase your weekly exercise, why don’t you cycle to work a few days a week, or do a couple of shorter rides during the week and add a longer ride at the weekend?

If you’re thinking about commuting by bike, you can plan your route to work using Google Maps or contact your local council for free cycling maps. You can also check online for an interactive cycle journey planner.

As much as cycling is fun, don’t forget to stay safe whilst on the road.

Here are a few simple safety tips that you can follow:

 

  • Look behind you before you turn, overtake or stop
  • Use arm signals before you turn right or left
  • Obey traffic lights and road signs
  • Don’t cycle next to another person on busy or narrow roads
  • When overtaking parked cars, watch out for car doors opening suddenly and allow room to pass safely
  • Don’t use headphones and mobile phones whilst cycling

If you’re new to cycling or are out of the habit, find a traffic-free area to practice, such as your local park. Try to ride single-handed so you can make hand signals, and get comfortable looking over both shoulders to improve your visual awareness. If you want to cycle with confidence, visit CyclingUk and Bikeability for information on training schemes.

Not got a bike? 

Unless you’re aiming to become a pro, any good working bike will do – hybrids, road or mountain bikes are the most popular.

Go to any bike shop and talk to a specialist who can advise you on the correct frame size and help you choose the right bike to suit your budget and the type of cycling that you want to do.

Make use of cycling, a low impact form of exercise that you can use to commute and improve your health and wellbeing.

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Alternative to Exercise

Alternative to Exercise

Improve your fitness without exercise

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MOVEMENT

WORKPLACE WELLBEING

EXERCISE ALTERNATIVES

Overlooked Everyday Options

You don’t have to go to the gym to stay active, fit and healthy. “Physical activity” accounts for so much more, and is essential for improving and maintaining health as well as preventing disease and numerous health risk factors.

But what counts as Physical Activity?

This is simply anything that gets you moving. Activities that increase your heart rate and breathing rate can be classed as beneficial physical activity.

How long do you need to be active to achieve the benefits?

The NHS recommends a minimum of 150 minutes each week of moderate physical activity or 75 minutes of vigorous activity.

The difference between the two is still up for debate and will depend significantly on the person performing the activity.

To give you an idea…

Moderate = manageable without too much effort i.e. you can still hold a conversation during these activities

Vigorous = requires high effort intensity levels i.e. you can’t talk easily and will likely sweat during these activities

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Top 4 Choices for

Alternatives to Traditional Exercise

1. Take the stairs

Use every staircase as a chance to efficiently improve your activity levels for the day. Stair climbing is a great way to strengthen your leg muscles as well as improving your cardiovascular fitness and burning extra calories.

 

2. Get out for some fresh air

Use your lunch break or evenings as an opportunity to get some fresh air whilst improving your health with a leisurely walk. Particularly if you have spent the majority of your working day indoors and sat down, your body will appreciate some much-needed movement.

Find the nearest park or open space and refresh your mind and body with a welcomed walk. Track your progress and aim for a minimum of 10,000 steps per day.

3. Do it yourself (DIY)

Manual labour is a great way to increase your physical activity levels whilst staying productive. This could include gardening, decorating or tidying at home. Instead of just sitting in front of your TV, get productive and active whilst you watch your favourite show or listen to the radio.

4. Try some sport

Remember that physical activity doesn’t have to just be ‘traditional exercise’ like going to the gym or attending an aerobics class.

Sports are a great option and a competitive, or non-competitive, alternative to traditional exercise. Individual or doubles racquet sports such as badminton and squash are great for your cardio and coordination. But if team sports are more your thing then football, netball, volleyball, basketball or cricket are just a few of the options.

Remember that you don’t have to go to the gym to stay fit and active, simply use our 4 tips for alternative exercise to keep yourself fit-2-work!

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Symptoms of Stress

Symptoms of Stress

How do you know if you really are stressed?

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MIND

WORKPLACE WELLBEING

Symptoms of Stress

Understand these to cope better

How do you know if you are truly stressed?

And if you are…

Is your stress acute…?

Is it chronic…?

And are you showing stress symptoms?

Understanding the symptoms of stress is a starting point, and by doing so we can best develop our stress coping strategies.

Research* has shown that people who have a wider range of stress management strategies cope better with stress. Although most people develop stress management habits which they regularly rely on, not knowing about the type of stress that they have, the cause or the symptoms can be detrimental.

Stress can be acute or chronic and often presents with different symptoms.

These symptoms can be Physical, Psychological and Behavioural. In this article we will present some of the common symptoms associated with acute and chronic stress in these three areas.

Physical Symptoms

These symptoms relate to the physical changes that we experience because of our stress. Common physical symptoms of acute stress include but are not limited to:

  • Muscle tension
  • Joint or back pain
  • Headaches, migraines and dizziness
  • Indigestion, diarrhoea, constipation, bloating, nausea
  • Appetite changes
  • Weight loss or gain
  • Breathing problems
  • Sleep problems
  • High blood pressure, chest pain or palpitations
  • Ear pain
  • Coldness or sweating

Over prolonged periods, stress can become chronic and can contribute to the development of a range of physical disorders including:

  • Obesity
  • A weakened immune system
  • Low energy, exhaustion, and fatigue
  • Sexual dysfunction
  • Chronic pain
  • Respiratory problems
  • Insomnia
  • Autoimmune diseases
  • Accelerated ageing

Psychological Symptoms

These symptoms relate to the thoughts, feelings, and emotions that we exhibit as a result of our stress. Common psychological symptoms of acute stress include but are not limited to:

  • Becoming easily agitated, frustrated or in a mood
  • Having difficulties with your concentration
  • Being indecisive
  • Feeling overloaded
  • Finding it difficult to relax
  • Having racing thoughts
  • Feeling angry or resentful
  • Avoiding others

Over prolonged periods, stress can become chronic and can contribute to the development of a range of psychological disorders including:

  • Anxiety
  • Depression
  • Low self-esteem
  • Confusion
  • Boredom
  • Feeling overwhelmed
  • Loneliness
  • Burnout

Behavioural Symptoms

These symptoms relate to the behaviours that we exhibit as a result of our stress. Common behavioural symptoms of acute stress include but are not limited to:

  • Excessive TV watching or video gaming
  • Over-eating or under-eating
  • Drinking alcohol, smoking, or using recreational drugs
  • Lying
  • Self-isolation
  • Procrastination
  • Recklessness
  • Nervous habits such as biting nails or grinding teeth
  • Arguing regularly or easily losing temper

Over prolonged periods, stress can become chronic and can contribute to the development of a range of behavioural disorders including:

  • Obsessive compulsive disorder
  • Hyperactivity
  • Lack of control
  • Communication problems
  • Relationship issues
  • Increased nervousness and habits

Take a moment to consider how stress is affecting your life… ask yourself what are the symptoms that you are presenting and what are the consequences of these symptoms?

By understanding the symptoms of stress, we can best develop our stress coping strategies.

For a more detailed insight, check out our Wellbeing Hub and Stress Assessment Questionnaire as a start to developing your Stress Prevention Plan.

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*References:

Stahl, B., & Goldstein, E. (2019). A mindfulnessbased stress reduction workbook

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Understanding Stress

Understanding Stress

Understand this to gain control

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MIND

WORKPLACE WELLBEING

STRESS

An Introduction…

What is Stress?

Feeling ‘Stressed’ or being in ‘Stressful Situations’ is something all too common in our lives today. Life, work, family, friends, money, the news and social media are just a few of the things that we encounter each day which can become sources of our stress.

The problem is that stress is an inevitable part of our lives. It is the body’s natural response to danger and can protect us from threatening situations. Stress can be positive, negative, acute and chronic. It becomes harmful when it is out of proportion and chronic and emerges when there is an imbalance in our lives. This is when we perceive that the demands cannot be met or managed by the available resources and demands become ‘stressors’ when we believe that we cannot meet them.

Stress is defined as:

“A psychological, physiological and behavioural reaction that occurs when individuals perceive that they cannot adequately handle the demands being made on them”

managingstress.com

Stress consists of the following components:

 

  • The Demands – A situation or person
  • The Appraisal – The demands are perceived as threats that can’t be handled making them ‘stressors’
  • A Psychological Reaction – Our thoughts and emotions
  • A Physiological Reaction – Often Instinctive
  • A Behavioural Reaction – Fight Flight or Freeze

What Causes Stress?

The Transactional Model of Coping developed by Folkman and Lazarus explains what causes stress to occur.

The transactional model sees stress as an outcome of the transaction between the demands that a person faces and his / her capacities and resources to manage / meet these demands.

Stress emerges when there is imbalance: when the demands cannot be met or managed by the available resources.

Ways To Reduce Stress

As you now know, a stressor is anything which makes us feel stressed and this can be anything from everyday issues to a traumatic event. Every day we face multiple issues or challenges in our lives, but they only become stressors when we believe that we can’t deal with them.

Stressors can be single events, repeated or on-going. They can be anticipated, or unexpected, internal (self-initiated) or external sources. They can be controlled or uncontrolled, caused by negative or positive events and can also vary in severity, impact and intensity. It’s needless to say that stressors are complex and can appear in all shapes and sizes.

IDENTIFY YOUR STRESSORS…

Understanding stress and identifying your stressors is the start to living a less stressed life.

Our Stress Indicators Questionnaire will help you to identify your stressors and give you an insight into your levels of stress and in which areas of your life you can focus on to develop your Personal Stress Management Plan.

About Stress Appraisals

The Transactional Coping Model (Lazarus 1993) above suggests that two assessments take place when people face demands. The initial point of assessment is a key moment in deciding whether we will feel stress or not.

We first assess the demands of the situation, asking ourselves – how significant or serious is it? How many areas of our life will it affect, will it cause harm or loss and is it a future threat? If we perceive the situation to not be important then no stress will be experienced. However, if we think that the situation is of importance and can cause damage, then feelings of stress will develop and a secondary appraisal will begin.

The secondary assessments are all about our capacity to handle the demands. We will ask ourselves; do we have the appropriate capacities or resources to manage the demands? If we believe that we have the sufficient capacity or resources to handle the situation only a mild stress will emerge, and we may feel only challenged. But if we believe that we do not have the required capacities to address the demands then high levels of stress will be experienced.

Both appraisals are different and very much affected by our personality traits, capacities and vulnerabilities. They will also be determined by the context in which they occur.

Stress science research suggests that often people will have an exaggerated view of their demands and they will under-evaluate their resources. Given that the assessment stage is so key to our stress responses, working to ensure a more realistic appraisal can help to reduce the onset of stress and levels of stress experienced.

Managing Our Stressors

Managing our stressors is not always just to meet the demands of stress. When we assess our resources against the demands of stress, it is important to know that we can sometimes fully or partially meet the demands with our current resources.

We can also combat stress by increasing our resources which will enable us to meet the demands but also by using the resources that we have to reduce the demands to a manageable level.

Types of Stress

As we mentioned earlier stress is an essential part of life and not always bad. ‘Eustress’ is the term used for positive or beneficial stress. It can be physical, psychological and emotional and although usually short-term it can have numerous benefits such as energising and motivating us, increasing coping mechanisms and performance, increasing our levels of positivity.

‘Distress’ is the term used for negative stress, it can have strong physiological, psychological and behavioural response often leading to reduced performance, depleted energy, unpleasant feelings and physical, mental and emotional fatigue.

Negative stress can be Acute or Chronic

Acute distress is short term, infrequent and followed by recovery usually an immediate response to an event. This stress response is essential for facing danger and has no harmful long-term consequence.

Chronic distress however is a frequent or continuous stress response with little or no recovery. It can drain us physically, mentally, and emotionally and can have harmful long-term effects. Chronic stress tends to build up over time and often goes unnoticed.

Stress symptoms are very individualised and can present in different ways whether they are acute or chronic as well as if they are Physical, Psychological or Behavioural

For more information on stress symptoms check out our Symptoms of Stress article and try our Stress Indicators Questionnaire to get a greater insight into your Stress.

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An introduction to Mindfulness

An introduction to Mindfulness

This simple practice will change your life

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MIND

WORKPLACE WELLBEING

MINDFULNESS

An Introduction…

What is Mindfulness?

In today’s world, modern technology and the never-ending sources of new information have accelerated our pace of living.

Life is so much more complex with many of us glued to our smartphones and always being distracted by the demands of something, be it TV, social media, instant messaging or emails.

We are bombarded with negative news and views, our brains and lives have become overwhelmed with the onslaught of information leaving us susceptible to impatience, frustration, worry, panic and self-judgement.

It’s no surprise that as we continue to move further into this technological era there has been a rise in prescription medication for our pains, stresses, depression and anxiety, there are pills for everything nowadays.

While some medications are essential for our health and wellbeing, it is vital that we maximise our inner resources to sustain and improve our health. This is where Mindfulness comes in…

Mindfulness is about being fully aware of whatever is happening in the present moment, and can be applied to any situation in our lives. It has been described as simply observing, watching, or examining.

Simply put, mindfulness is a practice of developing our awareness in everyday life.  

Where did it come from?

Historically, being present and mindful has been an important concept of many spiritual traditions, rooted in ancient Buddhist meditative practices. Aspects of mindfulness have also been present in modern Buddhism, Christianity, Judaism, Taoism, Hinduism, Islam, and some Indigenous ways of life.

Who is it for?

Today, mindfulness has surpassed its spiritual roots and into the world of psychology, mental, emotional and physical health and wellbeing. The benefits of mindfulness have truly entered the mainstream with online access and apps allowing people to practice on the go. Successful companies such as Google, Nike and Apple even integrate mindfulness into their employee training.

By developing our awareness, we can maximise our life experiences even during times of stress, illness or pain, mindfulness can help to decrease suffering and support a greater sense of happiness, balance and peace.

If you’re feeling or have felt any signs or symptoms of stress, such as anxiety, irritability, overworking, substance abuse, smoking, eating problems, muscle tension, burnout, apathy, restlessness, headaches, fatigue, stomach distress, difficulty concentrating, worrying, poor sleep, or feeling overwhelmed mindfulness can help you!

How can it help?

Mindfulness has a nurturing and transformative effect on our lives. Some of the greatest benefits of mindfulness come from examining your mind and mental processes, then observing them objectively. This allows greater insight into habitual ways of thinking and has a great power to alleviate stress and suffering.

Paying attention to our mind and thoughts is of the upmost importance. It is often said that:

Our intentions are the cause of all actions.

Our intentions shape our thoughts, words and what we do.

This suggests that our minds, through our intentions and thoughts, are the creators of our performance, success, happiness, and unhappiness. By helping you begin to recognise your intentions, thinking habits and other ingrained behaviours, mindfulness can play a significant role in enhancing your psychological and physical wellbeing.

How do I practice it?

It’s easy…

Mindfulness is a way of learning how to relate directly to your life. Because it’s about your life, no one else can do it for you or tell you exactly how you should do it. Fortunately, it is not something you have to get or acquire. You already have the ability to be mindful within you; it’s simply a matter of being present. In actual fact, in the very moment you recognise that you aren’t present, you’ve become mindful.

Mindfulness is essentially a way of life and can be practiced in two ways – formally and informally.

Formal practice is when you take time out during your day to sit, stand or lie and focus. This focus may be on your breath, sounds, body sensations, thoughts, emotions or other senses.

Informal practice involves bringing mindful awareness into our daily activities such as work, eating, exercising or chores. You can apply informal mindfulness to basically any of your actions no matter where you are.

In overcoming difficulty, we often hear the phrase “Take one day at a time.” Mindfulness goes even further, encouraging you to take one moment at a time. Since we are only ever living in the present, we should always strive to be there and be present in that moment.

It is easy to become consumed with anticipation of the future or contemplation of the past, but as you become more mindful of your thoughts, emotions, sensations and mental processes you can start to perform better in all aspects of your life.  

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Rest, more than just sleep…

Rest, more than just sleep…

Try this to have more energy in your life

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MIND

WORKPLACE WELLBEING

Rest

More than just sleep…

Ever wondered why you are still feeling tired, even after getting a few good nights of sleep?

The answer could be simple… it’s simply not just sleep that you need…

Tiredness and fatigue can present in many ways and when we feel tired or rundown, we always think that getting some extra shut eye will do the trick. But sleep is only one piece of the puzzle. Sleep in fact is a type of rest, specifically Physical Rest.

So how can we maintain maximum energy, happiness, creativity and thriving relationships during the never-ending demands and pressures of our careers, family, friends and everyday life? We just need to get the right type and quantity of rest.

Rest is more than just sleep and can be categorised into seven types of rest which are often found to be lacking in people’s lives.

These are:

Research suggests that a deficiency in any one of these types of rest can have unfavourable effects on our health, happiness, relationships, creativity, and productivity.

But what do they involve…?

Physical Rest

A deficiency in physical rest presents with feeling physically exhausted. You may be struggling to keep your eyes open, have difficulty moving or muscle aches and pains.

The most common way to get more physical rest is through additional sleep, but also methods or restoring your body like stretching and forms of exercise which aren’t too exerting can also contribute to your physical rest.

Mental Rest

A deficiency in mental rest has been described as “brain fuzz”. You know the feeling when high levels of concentration or complex tasks are difficult. You may also notice an increase in negative thoughts and judgment.

Calming simple activities that don’t require thinking are a great way to promote mental rest. Try for some time just doing nothing, taking a walk in nature or grounding yourself with some meditation.

Spiritual Rest

If you feel lost in life or alone, you may be in need of some spiritual rest. This could be practising your religion or reconnecting with your personal values and beliefs. Exploring your sense of purpose is a good way to provide context in your life. Talk to friends about your spirituality, values, and reason for being. You could also try volunteering for a meaningful cause.

Emotional Rest

If you are the kind of person who usually keeps your feelings to yourself, it’s likely that you need some emotional rest. You may feel internally hurt or exhausted and present a totally different image on the outside.

Get some emotional rest by offloading your feelings and emotions to somebody who you will listen, and you trust, you could also try regular talk therapy sessions. Once you start, continue to talk about your emotions in future to avoid emotional overload.

Sensory Rest

Now days, sensory exhaustion is so common as we are forever looking at a screen – be it our computers, tablets, tv or mobile phone. Excessive screen time can not only damage our eyes and cause postural problems but can also affect our relationships.

Give yourself some sensory rest by taking regular screen free days, getting back to nature, and embracing face to face screen-free interactions can provide some much-needed sensory rest.

Social Rest

Too much socialising can be exhausting, so balancing draining encounters with restorative ones can help to keep our social lives thriving. Social rest can mean spending time with like-minded people whom you do not feel challenged by or the need to compete with.

Getting more social rest could be spending more time to connect with friends or socialising less with people who add little value to your life.

Creative Rest

Are you involved in excessive creative thinking? Coming up with new ideas whether in your work or personal life?

Organise and empty your creative mind by keeping an idea’s journal and give yourself a break from creativity by going for walks in nature and inspiring yourself with books and people who can ease the pressure on your creative mind.

7 TYPES OF REST

SUMMARISED 

1. Physical

2. Mental

3. Spiritual

4. Emotional

5. Sensory

6. Social

7. Creative

Begin living at your best by restoring your rest from daily depletion. Our Rest Deficit Assessment will help you to identify the areas you are lacking sufficient rest in, and help you to formulate an effective action plan to achieve and live a life of balance.

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