On April 30th, MOVE hosted its Spring Brake annual fundraiser to assist community members with minor repairs and cleaning of their mobility aids. This year the funds raised will help expand our subsidy programs.
City Wide Scooters came and showed some new innovative mobility equipment at MOVE Fitness and Rehabilitation Society. Home Medical Equipment (HME) also joined us and provided information regarding their services! Thank you City Wide Scooters and HME!!
Check out both of their websites and https://citywidescooters.ca and https://www.hmebc.com/.
January - May 2023 Donation Overview
MOVE @ Home With Macy
MOVE At Home anytime!
A 30-MINUTE SEATED WORKOUT
ALL FROM THE COMFORT OF YOUR OWN HOME.
A 30 minutes seated workout with adaptations for different mobility levels. Work out with co-op student, Macy, from the comfort of your own home, anytime!
Learning With Lisa From Rowing BC
Thank you Lisa from Rowing BC for coming out to teach our staff, volunteers, and members more about using indoor rowing equipment, adaptations to try, and proper forms!
MOVE At Home with Iva!
MOVE At Home anytime!
A 30-minute seated workout
all from the comfort of your own home.
Before you get started it is important to warm up. Here is what we recommend:
Neck rolls (slowly looking up and down) for 5 counts per side - total of 10 counts
Neck rolls (slowly looking left and right) for 5 counts per side - total of 10 counts
Neck rolls (slowly bring your ear to your shoulder) for 5 counts per side - total of 10 counts
Neck roll (slowly rotate your head clockwise motion) for 5 counts
Neck roll (slowly rotate your head counter-clockwise motion) for 5 counts
Wrist rolls (rotate both wrists together in a clockwise motion) for 10 counts
Wrist rolls (rotate both wrists together in a counter-clockwise motion) for 10 counts
Reach right arm up as high as possible and slightly bend your core in opening up your right side for 10 counts
Reach left arm up as high as possible and slightly bend your core in opening up your left side for 10 counts
After your workout, it is important to cool down. Here is what we recommend:
Arm circles ( stretch both arms out in a ‘T’ position and create big circles in a clockwise motion) for 10 counts
Arm circles ( stretch both arms out in a ‘T’ position and create big circles in a counter-clockwise motion) for 10 counts
Dropping both arms down to your side, raise your shoulders up to your ears as much as possible, hold for 3 counts and then release and repeat 5 times.
Continue to rest your arms to your side and roll your shoulders forward for 5 counts
Repeat this motion but rotate the motion backwards for 5 counts
Bring your right arm horizontally across your chest and support your arm with your left arm. Hold this stretch for 5 counts
Bring your right arm horizontally across your chest and support your arm with your left arm. Hold this stretch for 5 counts
Stretch your hamstrings out by straightening your left leg out in front of you and flexing your foot (toes to the sky) Depending on your flexibility, leaning your upper body toward your knee will enhance this stretch. Hold for 10 counts and repeat with the opposite leg.
Finish off with 3 big breaths. With each breath in, raise both arms out to the side and up the sky, hold for 3 counts and then on your breath rout, lower the arms back to your side.
Interested in joining our LIVE MOVE At Home classes?
WHEN? Every Tuesday & Thursday @10-10:45am
WHAT? An online, chair based, group fitness class with no equipment required.
WHO? Everyone! Exercises can be adapted to all skill levels and abilities.
HOW MUCH? Free!
REGISTRATION? [email protected]
Move The Distance is now over, thank you to everyone that registered and donated!!
MOVE The Distance is a virtual event and will take place from August 29 - September 18. Participant's will choose the distance they wish to complete over a three week period. Participant's will run, walk, cycle, roll, or row either an 8km, a half marathon (21.1km), or a full marathon (42.2). Additionally, participants are welcome to join forces with others in order to complete their chosen distance as a relay. Each distance has three tiers of registration. Tier 1 includes entry with a water bottle. Tier 2 includes entry with a hoodie. Tier 3 includes entry with a hoodie and water bottle!
As a result of your support, our members have access to a safe and supportive space to move their bodies, reach their mobility goals, and become part of a community. Specifically, your donation goes directly toward assisting individuals with disabilities engage in regular physical activity and exercise, thereby improving both their physical and mental health and wellness.
A Place To Rest: Guided Relaxation - First installment
“A Place to Rest” is a Restorative Yoga series by one of our volunteers. This first installment is a simple guided relaxation. Find a quiet, comfortable place to listen.
It can be listened to during the day, anytime you feel you need to relax, or at night to help you fall asleep. Repeated listening will help reduce chronic pain, spasticity, and fatigue. Relax and Enjoy!
Song credit: Title - Ra Ma Da Sa Artist: Snatam Kaur
Feel the Impact - July 2022 Update
How Music Impacts Your Workout!
How music impacts your workout!
By Marissa Hoen
Have you found yourself tapping your foot or jiggling your shoulders when a good song comes on? Do you ever feel down, but when your favorite song comes on your mood immediately lifts and your mind is shifted to that sweet tune? To me, music is one of the best aspects of life and it completely changes my mindset (whether that be for the better or for the worse!). When I stumbled across this article by Alice Oglethorp, I thought it would be great to share with all of you! In her article, “5 unexpected ways music improves your workout”, she highlights some research showing that music can:
1. Increase your speed
2. Increase your power
3. Make exercise feel easier
4. Enhance your mood
5. Keep you motivated
She also explains how to choose the best workout music for your specific workout. Check out her article for more info- link is in the references below!
In our gym at MOVE, I’ve noticed there are other benefits:
● Gets people moving between sets (In essence keeps you moving for longer). I know it’s not only me that dances to the music when a really good song comes on. Any movement is better than no movement, and dance is a fantastic way to keep moving!
● Connects us. Music has been a spur of conversation this week and has shown us that many of us have similar tastes- and some of us very different. No matter what music you listen to, talking about music and enjoying it together makes us feel more connected.
● Gives a rhythm to your movement. Whether or not you are aware, some folks in the gym tend to exercise to the beat. This gives the body different demands depending on the rate of the beat!
This past month, we took a MOVE member music poll. Out of 34 members surveyed, here are the results:
It looks like most of those surveyed love ROCK music, with a close runner up being ALL music! Wow, you all aren’t too picky! One person I surveyed replied “80’s music”, so I put that in with the Pop lovers. I know there might be debates on this, but most of the 80’s music we listen to in MOVE is good ol’ pop.
Next time you come into the gym, try to notice how the music impacts your moves. Maybe request a new station or put on some headphones and rock to your favorite tunes.
References
Oglethorpe, A., (2020, December 10). 5 unexpected ways music improves your workout. Fitbit Blog. Retrieved June 7, 2022, from https://blog.fitbit.com/workout-music/
Image taken from: unsplash-image-pH88tHG-1yw.jpg
Guided Meditation 101
Why you should try guided meditations
By Marissa Hoen
No matter who you are- dog, plant, or human- your environment impacts your life. As humans, we have the ability to make decisions about how we interact with our immediate environments (like choosing what we eat, if we exercise, if we drink water) and how we change our environments (getting a new pillow, cleaning your room, moving to a new city).
While changing environments looks different for everyone, altering what we consume is within reach. I’m not just talking about what we eat and drink (though this is very important!), but everything we are exposed to eventually enters the mind or body. I’m talking about what you watch on netflix, the news articles you read, the advertisements that play in the background between songs on youtube- in addition to the thoughts you think and the words that you speak about yourself. All of these ideas and images are recorded somewhere in you, whether it is short or long lived.
There are many factors of our environment that we can’t control- like weather, other people’s behaviors, taxes- so why not change what we can control? Why not change what we choose to consume? Even if it’s only for 5 minutes of the day.
If you have tried meditation before, but have found it too difficult to stick to it because of a very active mind- give guided meditation a try! A guided meditation is simply an audio file or video of someone talking you through a meditation. There might be music, nature sounds, or silence with occasional speaking. The mediations may have specific themes for you to focus on such as gratitude, confidence, and motivation. Others may be more instructional, and teach breathing techniques for stronger respiratory muscles, pain management, or overall relaxation.
5 reasons why you should try guided meditations:
Great for beginners! If you aren’t sure how to go about meditating, find a guide to talk you through it.
Helps to quiet an active mind. Whether you are going through a stressful event, dealing with anxiety, or simply have a little more mental chatter that day, guided meditation can give you something positive to focus your mind on.
Learn new breathing techniques. Some of us spend a fair bit of the day breathing with the upper chest/neck instead of taking a full diaphragm breath, which can lead to pain or discomfort in the neck muscles and potentially headaches. Breathing using the diaphragm can help reduce the work needed by your neck muscles and help you feel more relaxed.
Feel the way you want to feel; think the way you want to think. By choosing a guided meditation focused on gratitude for example, the meditation instructor will speak words that will help you focus on the good in your life. So at least in that moment, you are able to feel and think in a way that supports your wellbeing- cleaning up your internal environment.
They are free! With access to the internet, there is an endless stream of guided meditations ready to go at any time. I’ve linked some of my favorites below.
Not sure where to start? Try these:
1 minute mini-meditation
https://www.youtube.com/watch?v=cEqZthCaMpoFor Chronic or Persistent Pain https://www.loveyourbrain.com/meditations-series/cope-with-chronic-and-persistent-pain/meeting-your-body-and-mind-just-as-it-is
Meditation Library from Love Your Brain- an organization helping those with brain injury https://www.loveyourbrain.com/meditation-library
Image from: https://unsplash.com/@marysia8
Caution:
As someone who has listened to countless guided meditations, I can tell you that not all meditation coaches are good! There is some trial and error in finding meditation videos/audio that you will actually enjoy. I’ve spent a good amount of time sitting there and cracking up at the word choice, the voices, or the breathing in these videos- so keep searching and you will find your person!
Hot or Cold Therapy for Muscle Injury?
Written by Marissa Hoen | January 26 2022
Yesterday I woke up a bit stiffer than usual, some of my muscles still feeling the tension of the workout from the day before. I stood up and quickly stretched when suddenly I felt it- a twinge of pain from a muscle in my low back (the QL to be specific!). The pain was sharp, intense, and left my oversensitive muscle in great tension. At this moment I was experiencing two types of muscle pain: pain caused by a low back muscular strain, and DOMS (delayed-onset muscle soreness) from my workout the day before.
I was in pain but not quite ready to take medications, and wanted to use heat or cold to help the pain and hopefully help with healing. My instinct was to reach for the heating pad, which did help to decrease the pain for a bit- but let’s take a look at what the research recommends!
HEAT vs COLD: what are the effects on the body?
(Malanga, Yan, & Stark, 2015)
*Note muscle spasms are not reduced in all individuals who use cold therapies.
Heat VS Cold: which is better at pain relief?
The jury is still not out on this one! Authors on this topic point to the need for more high quality studies as the evidence is not convincing enough one way or the other! (Wang et al, 2021; Malanga, Yan, & Stark, 2015). Even though we can’t yet claim cold is ‘better’ than heat (or vice versa), I can get behind this general rule that Malanga, Yan, & Stark suggest in their paper:
The classic method of icing an acute muscular injury has been consistently shown to reduce pain, and may be a better choice in the first 2-3 days of injury as heat can increase heat and swelling in the area. 72 hours after injury, cold therapies may not be as beneficial.
Takeaways:
What do these somewhat inconclusive studies tell us? First we need more studies on the topic to find which method works better. But in the meantime- we need to figure it out for ourselves! Personally, I love using alternating heat and cold for my sore or strained muscles. If you have a condition that has altered the sensation of your skin, use an extra layer over the heat or cold application to avoid burning or freezing your tissue!
Quick note about material flow:
If I had moved more slowly into the stretch in the morning, I could have avoided that muscle strain. Muscles, tendons, ligaments, bones are all made of both a water component and material components. When moving quickly, the water doesn’t have enough time to flow in the tissue, so the stiffer the tissue (in this case muscle) will be. When we move more slowly, we allow time for flow and the muscle is more pliable. So especially when you wake up, take time to move a bit more slowly to allow muscles to warm up and hopefully you can avoid this injury!
References
Malanga, G. A., Yan, N., & Stark, J. (2015). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine, 127(1), 57-65. https://doi.org/10.1080/00325481.2015.992719
Wang, Y., Li, S., Zhang, Y., Chen, Y., Yan, F., Han, L., & Ma, Y. (2021). Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical Therapy in Sport, 48, 177-187. https://doi.org/10.1016/j.ptsp.2021.01.004
Image credit: https://www.livingcentreclinic.com/pain-relief-choosing-hot-or-cold/
Feel The Impact: 2021 Year In Review
Strategies for a Happier Holiday Season
Written by Marissa Hoen | December 14 2021
For so many of us, the holiday season can be an emotional time. This is our second winter dealing with the restrictions of the coronavirus, limiting our options to spend time with family and friends. On top of that, some of us experience seasonal affective disorder, or SAD, which doesn’t help us stay positive through the gray Victoria days. All right, now that the doom and gloom is out there- let’s shift our focus. Let’s launch into the middle of December with strategies to keep our hearts happier- let’s focus on the things we CAN change.
Tips to take home:
Stay Active. If you are already feeling down, this one can be difficult to start but you won’t regret it. With MOVE closing for holiday break, you will need to be a bit more creative by exercising at home or while out and about. When I’m feeling down and don’t want to move my body, I tell myself I will only do 5 minutes of whatever movement I actually enjoy. Once I get moving I find more often than not, I end up exercising for longer than planned and almost always feel better than when I started. Another option is to follow a guided YouTube workout so you don’t overthink it!
Spend time with those you love. Whether it’s on a phone call or at the mall, the people you love will help you through. I like to combine family time and movement by doing yoga sessions with my Dad via Zoom. Even though he’s thousands of miles away, we can connect, laugh, and get a great workout done together.
Book an appointment. During winter, my motivation is at an all time low- so I don’t depend on it to get things done! Instead, I will proactively book appointments to ensure I am not spending all of the winter season alone. These appointments might be counseling/therapy, massage, light therapy (which I’ll talk more about in the next tip), a ticket to Butchart gardens to see the Christmas Lights- anything experience that sparks some excitement should be plopped in the calendar to give you something to look forward to.
Light therapy. For those who experience seasonal affective disorder, a type of depression “with a seasonal pattern, typically occurring in the autumn and winter with remission in the spring or summer” (Kurlansik & Ibay, 2012), light therapy may be right for you. A study comparing 30 minutes a day of white light therapy to antidepressant medication (fluoxetine) found that both were effective at reducing depressive symptoms, and light therapy resulted in quicker improvements. As an alternative to clinical light therapy, I recommend getting outside into the sun whenever it chooses to emerge!
Practice Gratitude. This may sound a little hippy for those who have never tried it, but simply shifting your attention to all the things you are grateful for is a quick and effective way to feel more positive no matter the season. In this world we are constantly reminded of the negatives that surround us, making it all too easy to ruminate and fall into a negative thought spiral. Take a moment, take a breath, write down or say out loud whatever you know you are grateful for. Repeat it again and again until you really feel that sense of hope, the sense of calm and happiness- even if it’s just for a moment. I am grateful for you, whoever is reading this, for making it this far and for taking steps toward a happier winter.
Wishing you and your loved ones the happiest of holidays!
References
Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., & Tam, E. M. (2006). The can-SAD study: A randomized controlled trial of the effectiveness of light therapy and fluoxetine in patients with winter seasonal affective disorder. The American Journal of Psychiatry, 163(5), 805-812. https://doi.org/10.1176/ajp.2006.163.5.805
Kurlansik, S. L., PhD, & Ibay, A. D., MD. (2012). Seasonal affective disorder. American Family Physician, 86(11), 1037-1041.
Join Our Team!
Job Opportunity: Interim Executive Director (Maternity Leave)
Who We Are
MOVE Adapted Fitness & Rehabilitation is an independent registered non-profit society. Through our specialized adapted fitness centre, we provide adults and children with physical disabilities a safe and encouraging place to move their bodies, reach their mobility goals, and improve their quality of life. At MOVE we work with people of all abilities, including but not limited to: spinal cord injury, multiple sclerosis, Parkinson’s disease, brain injury, paralysis caused by stroke, heart attack, and more. MOVE aims to advance inclusion through all of its programs and services. Our programs are focused on eliminating physical and financial barriers that individuals living with disabilities encounter while seeking to engage in regular physical activity.
Who You Are
As an individual you are engaging, personable, and genuinely interested in aiding others in achieving their fitness and wellness goals. You are a self-starter, well organized with excellent interpersonal and communication skills. You are able to establish and maintain working relationships effectively with all governing agencies, corporate sponsors, community members, and advisory committees. You possess strong leadership skills with the ability to apply them in different situations. You are resourceful with good initiative and possess the ability to work with minimal supervision.
Duties and Responsibilities
Reporting to the board of directors with support from the board president and vice president, the interim ED will work in collaboration with advisory committees to develop, coordinate and deliver MOVEs programs and services.
Supervise and provide direction to staff responsible for all functions of MOVE such as: member recruitment, volunteer management, marketing, fundraising, grant writing, data management and community outreach.
Communicate MOVEs vision and energize prospective, current donors and corporate sponsors.
Be a spokesperson for MOVE and represent its mission, programs and members to all other organizations and the public.
Qualifications/ Relevant Experience
Bachelor’s degree in Kinesiology, Athletic Therapy or Exercise Science is required.
Current certification as an Athletic Therapist, Kinesiologist or CSEP-CEP is required.
Valid emergency first Aid and CPR-C certification is required.
Experience with physical therapy, fitness, or personal training with individuals with physical disabilities is an asset.
A minimum of 1-5 years experience in a management leadership position is preferred.
Experience working in the nonprofit sector, specifically fundraising is an asset.
Excellent written, oral and interpersonal communication skills.
Computer literacy: Microsoft office/excel, JaneApp, donor and volunteer management software.
Effective problem solver, with the ability to think creatively and implement solutions.
Detail-oriented and able to work independently or collaboratively in a fast paced, multi- faceted environment.
Demonstrated ability to foster a supportive, inclusive community for all of MOVEs members and volunteers.
Working Conditions
This is a 12 month term position.
Schedule: Full-time 40 hours/ week, Monday-Friday. A standard work week but may occasionally be required to work outside those hours to accommodate activities such as fundraising and marketing events.
Compensation: $25/hour plus 4% vacation pay on gross salary.
Application deadline: January 14, 2022
Expected start date: February 14, 2022
Interested applicants are invited to submit their cover letter and resume via email to [email protected] (Attention Alannah Verville). We thank all applicants in advance for your interest, however, only those under consideration will be contacted.
Listening to your footsteps: The impact of hearing and vision loss on fall risk
Written by Marissa Hoen | November 17 2021
Falls are a part of life that most of us try to avoid. While children bounce back fairly quickly from a fall, older adults share a different story. The Public Health Agency of Canada reports that in those over 65, falls are the number one cause of hospitalization due to injury (2014)- but why is this the case? Body function is complex and the answer to this question is unlikely to be a single source. In a recent CBC article, Ruby Buiza sheds light on some factors in fall risk that you may not have been aware of (2021).
In the article, Buiza points out 6 factors that impact fall risk:
Hearing and Vision Impairments
Improper handrail shape
Improper size of steps
Using well-fitted mobility aids
Fear of falling
Medication side-effects
Some of these factors, such as handrail shape and fear of falling, are modifiable in that we may be able to buy a new handrail and work on overcoming our fears; however, many of these factors might not be easily altered. In those cases, such as hearing impairments, improper step size and handrail shape, great attention and external support should be regularly used. Today let’s take a deeper dive into how hearing and vision can impact fall risk and focus on what we can change to live life with fewer falls. If you’d like to read the original CBC article, click the link in the reference section below!
Hearing and Vision Challenges
The positive correlation between visual impairments and fall risk is an easy one to understand: the less you can see, the more you may trip over obstacles in your path. Improving your vision can come in many forms. Maybe you finally book that eye exam and get those corrective lenses. In the CBC article, Barbara Kowalski points out that proper lighting provides immediate support- especially for those who get up at night (2021). In this case she recommends motion sensor lighting to eliminate that risky search for the light switch. While the link between vision and falls might be easier to wrap the brain around, the link between hearing and falls is less understood.
Recent research shows that whether you can hear your footsteps has an effect on your walking gait (Cornwell et al., 2020), which ultimately impacts your fall risk. Here is a summary on some research findings:
So what can we take home from these studies?
If you have trouble balancing, take short distance steps to increase stability. Train larger distance steps when you have the support, take shorter steps when you don’t!
Realize that walking and balance take a lot of brain effort! If you are dealing with hearing loss or another condition that impacts your brain’s energy reserves, walking without falling takes focus and energy that you may not have in that moment. Take time to rest when needed, become more aware of your fatigue levels and don’t push it if you are alone.
Pay attention during your movements! This ties in with the last point- if there is too much stimuli (noise, moving obstacles, etc) you may become distracted and unaware of your limb positioning. While this was not mentioned in the above studies, I have heard from many clients that falls happen when they just weren’t paying attention. However, attention takes energy and we know that falls are more likely when the energy is low.
Face your fears of falling through various methods. Since balance issues and fear of falling go hand in hand, working on one will simultaneously help the other. Find a safe space with support (ideally people and grip support), practice your balance and strengthen the muscles involved. Be aware of the fear and put strategies and solutions in place to minimize this fear- which will in turn improve your balance. Think about situations in which you have fallen in the past- are there any common stimuli? Take your experience and learn from it!
All of these risk factors are just that: risk factors. This does not mean that if you fall into one or more of these categories that you are going to fall. It does mean, however, that you are more likely to fall and should implement as many tools as possible to reduce your fall risk so that you can continue living your life the way you’d like.
References
Buiza, R. (2021, October 16). 6 overlooked risks of falls for seniors and how to prevent them | CBC radio. CBCnews. Retrieved November 15, 2021, from https://www.cbc.ca/radio/whitecoat/6-overlooked-risks-of-falls-for-seniors-and-how-to-prevent-them-1.6202152
Cornwell, T., Cornwell, T., Woodward, J., Wu, M., Jackson, B., Souza, P., Siegel, J., Dhar, S., Gordon, K. E., & Gordon, K. E. (2020). Walking with ears: Altered auditory feedback impacts gait step length in older adults. Frontiers in Sports and Active Living, 2https://doi.org/10.3389/fspor.2020.00038
Hearing loss linked to three-fold risk of falling. Johns Hopkins Medicine. (2012, February 27). Retrieved November 15, 2021, from https://www.hopkinsmedicine.org/news/media/releases/hearing_loss_linked_to_three_fold_risk_of_falling
Seniors’ falls in Canada. Public Health Agency of Canada. (2014). Retrieved November 17, 2021, from https://www.phac-aspc.gc.ca/seniors-aines/publications/public
/injury-blessure/seniors_falls-chutes_aines/assets/pdf/seniors_falls-chutes_aines-eng.pdf
Szeto, B., Zanotto, D., Lopez, E. M., Stafford, J. A., Nemer, J. S., Chambers, A. R., Agrawal, S. K., & Lalwani, A. K. (2021). Hearing loss is associated with increased variability in double support period in the elderly. Sensors (Basel, Switzerland), 21(1), 278. https://doi.org/10.3390/s21010278
The impact of nature on our health and wellbeing
Written by Marissa Hoen | September 24 2021
Take a moment, close your eyes and think about the last moment you spent in nature. What did it feel like, look like, smell like, or sound like? How does thinking about this place make you feel?
As I write this, I am sitting on a mossy bench in the middle of the Finnerty Gardens. The wind and squirrels shake the trees as leftover rain falls from each leaf. It smells like mud, wet grass, and faint sweet flowers. In this moment I feel calm, tranquil, and whole.
In the past few weeks, life has gotten hectic. Juggling school, work, relationships, finances, and recovering from an injury- all while trying to improve my health and wellbeing- it's a challenge to say the least. No matter who you are, we all have responsibilities (whether it be kids to take care of or phone bills to pay) that we need to address in order to meet our basic needs. These basic needs, as proposed by Maslow, include physiological (food, water, warmth, rest) and safety needs (Maslow, 1943). Once those basic needs are met, Maslow suggests that humans are driven to fulfill their psychological needs, such as finding fulfilling relationships and increasing self-esteem. Based on some recent studies, I’d like to add one more need that may be psychological (though I feel it’s a basic need for myself!): time spent in nature.
A recent study surveyed over 20,000 people across the U.K. and compared their self-reported health and wellbeing with the number of minutes the participant spent in nature the week following the survey (White et al., 2019). The results may not surprise you! Those who spent 120 minutes or more in nature reported greater overall health and wellbeing.
When I first read this study I thought: this is an association, there must be other variables at play... right? In order to get to the garden I am currently sitting in, I needed to walk here- there’s a variable! I know exercise increases health and wellbeing, so is this one explanation? Another study challenges my exercise hypothesis. Park et al. found that individuals sitting and engaging in Shinrin-yoku, or taking in the forest atmosphere, showed physiological changes related to improved health and wellbeing (2010). These changes include lowered blood pressure, lower heart rate, decreased cortisol release, and lowered sympathetic nerve activity. From this information, we can no longer assume that exercise is solely responsible for the findings in the study by White et al.
What else does the 120 minutes in nature study teach us? White et al. points out that this improvement in health and wellbeing was reported if the time in nature was spread throughout the week or if it was just one day in nature, it just needed to total 2 hours or greater. They also described the time in nature as ‘recreational nature contact’, and defined the outdoors as “open spaces in and around towns and cities, including parks, canals and nature areas; the coast and beaches; and the countryside including farmland, woodland, hills and rivers… However this does not include: routine shopping trips or; time spent in your own garden.” (White et al., 2019). They also found that this 120 minutes threshold was consistent regardless of season!
Takeaways: If you are human, you will likely feel health and wellbeing benefits by increasing your recreational time in nature. Take a survey of your last 7 days- how much leisure time did you spend outdoors? If it was less than 2 hours throughout the week, can you find ways to increase your nature time daily? Or maybe simply start with one day per week. Get outside, take a breath of fresh air, and feel the relaxation in the reminder that you are truly home!
References
Maslow, A. H. (1943). A theory of human motivation. Psychological Review, 50(4), 370–396.
https://doi.org/10.1037/h0054346Park, B.J., Tsunetsugu, Y., Kasetani, T. et al. The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests
across Japan. Environ Health Prev Med 15, 18 (2010).
https://doi.org/10.1007/s12199-009-0086-9White, M.P., Alcock, I., Grellier, J. et al. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep 9, 7730.
https://doi.org/10.1038/s41598-019-44097-3
Reduce the swell, support your cells! An Overview of Manual Lymphatic Drainage
https://breastbalm.com/lymphatic-drainage/
Written by Marissa Hoen | July 20 2021
What is the lymphatic system?
(Derrickson, 2017)
I like to think of the lymphatic system as the vascular system’s supportive best friend- always there to pick up the pieces, clear out the garbage, and give back what is needed. You may know that nutrients circulating in our arteries exit these vessels to supply all of our cells with nourishment. But how do these nutrients get to the cell? They diffuse through the interstitial space, or the space between cells. The fluid that holds these nutrients and proteins is called interstitial fluid, and in excess this fluid is referred to as swelling or edema. When reabsorbed by lymph vessels, this fluid again changes its name to lymphatic fluid, or lymph!
In addition to reabsorbing excess edema, the lymphatic system plays a role in initiating immune responses and transporting lipids from the digestive system into the blood. This one way system requires pressure changes (through muscle contraction, gravity, breathing) to move lymph along the vessels. When damaged through systemic inflammation, certain diseases, and/or lymph node removal, certain areas of the system become inefficient and another route must be taken for the lymph to make it all the way back to the heart. That is where Manual Lymphatic Drainage comes in!
What is involved in Manual Lymph Drainage?
(Rattray & Ludwig, 2005)
Manual Lymphatic Drainage, or MLD, incorporates massage techniques aimed to pump lymph fluid away from areas of damage and into healthier, more effective lymph vessels
Techniques are mostly gentle, as large amounts of lymph vessels lie just below the skin
These techniques alternate between stretching and releasing the skin using palmar/fingertip stroking or circular kneading
The techniques may be deeper in areas of more fibrous tissues (like scars) or around bony joints
Diaphragmatic breathing and abdominal massage are also involved to incorporate the deep lymph nodes
Usually treated in a supine position, but can be done seated, standing, or in side lying
MLD reduces edema (swelling) as well as pain and stress when done slowly and rhythmically
Uzkeser et al. (2015) found that complex decongestive physical therapy (CDT), which is the combination of manual lymphatic drainage, physical exercise, use of compression clothing, and skin care, is effective at reducing lymphedema in patients following a mastectomy. CDT is considered the gold standard treatment for lymphedema.
Can I practice self MLD?
Stimulating lymphatic flow can be done by anyone, but before you begin read below to see if you are at risk for adverse effects. There are countless videos online demonstrating self MLD. My all time favorite technique is one that can be done anytime: diaphragmatic breathing with some added pressure:
Place your hands on your belly
With an inhale let your belly expand with your hands giving a bit of resistance
With an exhale let the belly relax and push gently into the abdomen
Repeat for several breaths
Another great self MLD technique is dry brushing- which is exactly what it sounds like! Grab a dry brush that won’t irritate your skin and:
Begin stimulating the lymph nodes of the neck and armpit area with circular brush strokes
Move to the front of the hip, at the level of the hip crease
Then you can begin the rest of the body, brushing with straight strokes in the directions shown below. When brushing your arms and legs, begin at the top of the limb and make your way to the end (still brushing up toward the armpit). Complete the limb by brushing your way back up from bottom to top.
Are there any potential risks with this treatment?
As this treatment may increase the return of blood flow to the heart, MLD for people with heart conditions such as congestive heart failure and cardiac insufficiency is contraindicated. Therapists should practice caution with those with systemic hypertension, as MLD may increase blood pressure. Esmer et al. (2019) found that in healthy participants, change in blood pressure varied depending on the area of body treated- for example neck MLD led to a reduction in blood pressure whereas abdominal MLD raised BP. The authors attributed some of these changes to the position of the body, so if you experience large fluctuations in blood pressure when you go from sitting to lying down (or vice versa), talk to your doctor or take caution before having MLD.
Contraindications include:
(Rattray & Ludwig, 2005)
Chronic heart failure
Acute conditions (bacterial/fungal)
Recent Thrombosis
Edema due to Kidney dysfunction
Malignant Cancer
Precautions include:
(Wittlinger Lymphedema Clinic):
Edema following carcinoma treatment
Thyroid dysfunction
Chronic inflammation
Bronchial asthma
Diabetes
Summary:
Manual Lymphatic Drainage is effective at reducing swelling/edema in many populations
You can receive MLD from a massage therapist, or at home with dry brushing, diaphragm breathing, and self massage
Those with heart conditions, acute infections, and chronic inflammation should consult their Doctor before receiving MLD
References
Derrickson, B. (2017). Human physiology. Wiley & Sons Inc.
Esmer, M., Keser, I., Erer, D., & Kupeli, B. (2019). Acute cardiovascular responses to the application of manual lymphatic drainage in different body regions. Lymphatic Research and Biology, 17(3), 362-367. https://doi.org/10.1089/lrb.2018.0043
Manual Lymph Drainage (MLD) - contraindications. Wittlinger Lymphedema Clinic . (n.d.). https://www.lymphedema-clinic.com/manual-lymph-drainage/contraindications.html.
Rattray, F. S., & Ludwig, L. (2005). Clinical massage therapy: understanding, assessing and treating over 70 conditions. Talus Incorporated.
Uzkeser, H., Karatay, S., Erdemci, B., Koc, M., & Senel, K. (2015). Efficacy of manual lymphatic drainage and intermittent pneumatic compression pump use in the treatment of lymphedema after mastectomy: A randomized controlled trial. Breast Cancer (Tokyo, Japan), 22(3), 300-307. https://doi.org/10.1007/s12282-013-0481-3
13 Ways to Boost Your Resilience
Written by Melissa Hansen | June 24 2021
Assume you're about to embark on a river rafting adventure. Your map indicates that you will experience inevitable curves in addition to slow water. How would you ensure that you can cross the choppy waves safely and deal with any problems that arise from the challenge?
You may probably solicit the help of more seasoned rafters to organize your itinerary, or you could rely on the company of fellow peers along the way. Perhaps you would carry a spare life jacket or use a more durable raft. Whatever course of action you take, one thing is certain: you will not just survive the rigors of your river expedition if you have the necessary tools and assistance in place. You'll also become a more self-assured and courageous rafter.
What Being Resilient Means
While life doesn't come with a map, everyone will undoubtedly encounter twists and turns, ranging from minor setbacks to life-changing catastrophes such as the loss of a loved one, a tragic accident, or a significant disease. Every shift has a different impact on people, bringing a unique stream of thoughts, powerful emotions, and uncertainties. On the other hand, people adapt successfully to life-changing crises and stressful situations over time, thanks in part to resilience.
The process of adjusting well in the face of adversity, trauma, tragedy, threats, or severe sources of stress—such as family and relationship issues, serious health problems, or workplace and financial stressors—is defined by psychologists as resilience. As much as resilience entails "bouncing back" from adversity, it can also imply significant personal improvement. Being more resilient allows you to get through difficult situations, develop and enhance your life.
Being resilient does not guarantee that a person will not face challenges or be distressed. In fact, the path to resilience is going to be fraught with emotional turmoil. Emotional pain and tension are typical among those who have experienced substantial difficulty or tragedy in their lives.
Developing your resilience requires time and dedication, much like strengthening a muscle. Connection, wellbeing, healthy attitude, and meaning are four essential components that can help you endure and learn from challenging and painful events. Use these tactics to build your ability for resilience to weather—and grow from—adversity.
How to Boost Your Resilience
Below are some tips to improve your resilience which are mainly about connecting to the right people, encouraging you to maintain a healthy mind, and discovering a sense of purpose.
1. Make connections a top priority
Connecting with caring and understanding people might help you remember that you're not alone when facing challenges. Concentrate on finding genuine and sympathetic people who will affirm your feelings since this will help you develop resilience. Some people withdraw themselves due to the anguish of traumatic experiences, but it's critical to seek encouragement and guidance from others who care about you. Whether you schedule a regular romantic evening with your husband or a lunch date with a friend, make genuine connections with those who matter to you a priority.
2. Join a discussion group
Along with one-on-one interactions, being involved in community groups, religion-based societies, or other local organizations can provide social support and help you rediscover hope. Look for local organizations that can provide you with support, a feeling of purpose, or enjoyment whenever you need it.
3. Take good care of yourself
Self-care could be a trendy buzzword, but it's also a proven strategy for improving mental health and resilience. This is because stress is both physical and emotional. Positive lifestyle variables such as healthy nutrition, adequate sleep, hydration, and exercising regularly can help your body adapt to stress and lessen the impact of negative emotions like anxiety and sadness.
4. Make an effort to be mindful
Reflective journaling, yoga, and several other spiritual activities such as praying and meditating can also help people regain hope and create connections, preparing them to handle situations that need resilience. Even during personal challenges, reflect on good elements of your life and recollect the things you're grateful for when you document, meditate or pray.
5. Negative sources should be avoided
It may be tempting to use a drink, drugs, or other substances to cover up your suffering, but that's like placing a bandage on a severe wound. Rather than attempting to avoid the sense of stress entirely, focus on providing your body with the tools it needs to manage stress.
6. Assist others
You can gain a sense of purpose, promote self-worth, socialize with other people, and actively help others by volunteering at a local shelter or simply supporting a friend in their time of need, all of which can push you to develop resilience.
7. Be proactive in your approach
During difficult times, it's necessary to acknowledge and embrace your emotions. Still, it's also crucial to cultivate self-consciousness by asking yourself, "What should I do about a difficulty in my life?" If the difficulties appear to be too large to handle, break them down into smaller chunks. If you were laid off from your job, for example, you might not be able to persuade your manager that it was a misstep to fire you. However, you can devote time each day to honing your top skills or polishing your résumé. Taking charge will convince you that you can find drive and purpose even amid adversity, boosting the chance that you will rise to the occasion in the future.
8. Make progress toward your objectives
Develop some clear objectives and do something on a regular basis—even if it seems insignificant—that allows you to progress toward your objectives. Rather than focusing on seemingly impossible tasks, ask yourself, "What is something I know I can do today that will help me progress in the path I want to go?" You may, for example, attend a grieving support system in your neighborhood if you're coping with the death of a friend and want to move ahead.
9. Look for opportunities to learn more about yourself
People frequently discover that they have improved in some way as a result of a fight. People have experienced positive connections and a deeper understanding of strength following a tragedy or adversity while feeling vulnerable. This can boost their self-esteem and raise their enjoyment for life.
10. Keep everything in context
How you think has a significant impact on how you feel and how strong you are when confronted with challenges. Identify areas of destructive behavior, such as a propensity to catastrophize problems or a belief that the world is conspiring against you, and replace them with a more balanced and sensible thinking habit. For example, if you're feeling helpless in the face of difficulty, tell yourself that what transpired isn't a predictor of what will happen in the future. You may not be able to affect the outcome of a highly stressful situation, but you can control how you perceive and react to it.
11. Accept that things will change
Accept the fact that change is an inevitable element of life. As a result of adversity in your life, certain ambitions or ideals may seem unattainable. Accepting conditions that you can't change can let you concentrate on those that you can.
12. Keep a positive attitude
When things aren't going your way, it's difficult to stay positive. With a positive mindset, you might expect wonderful things to happen to you. Rather than obsessing about what you fear, try envisioning what you want. Take note of any small ways you begin to feel better as you handle unpleasant situations along the way.
13. Use what you've learned in the past
You can learn how to respond effectively to future challenging situations by reflecting closely on who or what was beneficial in earlier times of difficulty. Recall where you've found strength in the past and remind yourself what you've learned from those experiences.
When to Seek Help?
In order to increase your resilience, you must seek support when you need it. Many people may find that relying on their own strengths and employing the measures described above is sufficient to increase their resilience. However, on the pathway to resilience, an individual may become trapped or have trouble progressing.
Suppose you cannot operate as well as you would want or do basic daily duties as a byproduct of a catastrophic or other traumatic life situation. In that case, it is critical to seek expert help. A qualified mental health expert, such as a psychologist, can help people build a viable plan for the future. Remember that various people are more at ease with different interaction techniques. Seek help from a psychologist or a support network to take full advantage of your therapeutic connection.
The crucial thing to remember is that you are not traveling alone. Although you may never be able to control every area of your life, you may progress by concentrating on the components of life's obstacles that you can address with the help of family and trustworthy specialists.
This article was written by Melissa Hansen, a seasoned writer with contributions to niche outlets like Epic Firms, Forever After, and Bridgewell Group. When she is not crafting insightful content, Melissa enjoys her time with a hot cup of coffee in one hand and an inspiring book in the other.
Level Up! Creating Healthier Habits with Stages of Change
Written by Marissa Hoen | June 22 2021
Have you tried to change a behaviour, only to find yourself right back to your old habits the very next day? You may set your goals, but then life comes in and presents you with a new idea or challenge that can feel like a roadblock diverting you right back to your original path. When you take a look at your daily habits, you may find areas that you have been trying to change for years but old habits seem almost impossible to overcome. A classic example comes around every year: the New Years Resolution.
Changing ingrained habits is hard- no doubt about it. But there are ways to make our lifestyle changes more doable based on where we are in the stage of that change. If you have a hard time sticking to a behaviour change, it’s possible that you’ve jumped too quickly into action, without taking steps to support the current stage of change that you are in! To ensure the change you want will actually stick, it is helpful to know where you are starting from so you can take steps appropriate for that stage.
http://www.pharmatimes.com/thought_leadership/the_concordance_conundrum_the_value_of_improving_patient_experience_1343288
The Stages of Change
(Hadjistavropoulos & Hadjistavropoulos, 2019)
Precontemplation: This first stage occurs before you decide to change a habit. Thought to last around 6 months, folks may remain in this stage due to lack of knowledge about the outcomes of their unhelpful habit.
Contemplation: This stage involves the want to change a behaviour, usually over another 6 month span. If you are thinking about a change, but don’t yet see that the benefits outweigh the costs, you may be in this phase.
Preparation: Those in the preparation stage are doing just that, preparing to take action in the direction of their goal behaviour. One might prepare by creating a plan or by gaining more knowledge on the habit. These individuals are usually planning to take action steps in the next month.
Action: In this stage, the individual takes actionable steps to change their habits. This stage may take 6 months, and is not indicative of the habit being established. Many in this stage revert back to old habits if the processes of change (see below) were not engaged in during the preparation phase.
Maintenance: People in this stage have made great efforts to change their behaviour, and have done so successfully for some time. The goal of this stage is to keep up with the newly formed habit and prevent relapse. Estimated to last anywhere from 6 months to 5 years.
Termination: It is not always possible to reach this phase depending on the goal chosen. This phase consists of no longer being tempted to revert back to old habits, almost as if the old habits didn’t exist.
https://www.change4health.org/it-begins-with-you/motivation-and-readiness/frameworks/
Processes of Change
Evidence has shown that certain processes of change allow for more effective movements through the stages of change (DiClemente et al., 1991). Table 5.1 connects the processes (or strategies) that are appropriate for each stage (Hadjistavropoulos & Hadjistavropoulos, 2019). There are many strategies to choose from, so here I will highlight a few of my favorites:
Consciousness Raising: increasing your knowledge about the behaviour you want to change. This will help you break through precontemplation and is an important aspect in increasing the pros and decreasing the cons of changing. One can increase awareness through reading articles on the topic, learning from experts, and getting feedback from those around them.
Pros of Changing > Cons of Changing: evidence suggests that a person is more likely to progress beyond contemplation to Action when they perceive the upsides to changing as outweighing the challenges presented ( Hall & Rossi, 2007).
Self-reevaluation: altering the way that you view yourself, “creating a new self image” (Hadjistavropoulos & Hadjistavropoulos, 2019). Identify the words you use to describe yourself and clarify how you would like to view yourself. It may be helpful to think of yourself as already being that healthy person, and ask “how would this person act? What actions would they take at this moment?”
Self-liberation: commit yourself to your habit change. Whatever the habit change is, write it down, make it noticeable, and remind yourself why you want this change. Make plans for the times when you may relapse, and know that you can recommit to your plan. This can help you get ready for the challenges that always arise during the action stage.
Counter Conditioning: find and use healthy alternatives to your habit. The more you enjoy these alternatives, the better! For example, if you are trying to quit smoking, common alternatives include the nicotine patch, breathing techniques, or keeping your hands occupied with another task (knitting, cooking healthy foods, writing in a journal, gardening, the list goes on!).
While all of these processes focus on behaviours that put our health at risk, I agree with Psychology Professor Dr. Barb Bryden who also suggests taking time to also focus on what we are already doing right! Anytime you are listing your behaviours that may be harmful, also list those things you do that are supportive of your health. Only fixating on the improvements we need to make can leave us feeling like we aren’t enough or that we are neglecting health in its entirety! There are endless ways to improve health, and you are most likely doing many of these things without realizing! So of course, work on your challenges, but also be aware of your strengths and how far you have come.
Key Takeaways
A behaviour change is more likely to be successful if:
The first stages are supported by improving knowledge, preparing emotionally, and critically thinking about the causes and consequences of the unhelpful habit
The following stages address environmental factors, foster social support, and improve self efficacy and commitment
References
DiClemente, C. C., Prochaska, J. O., Fairhurst, S. K., Velicer, W. F., Velasquez, M. M., & Rossi, J. S. (1991). The process of smoking cessation: An analysis of precontemplation, contemplation, and preparation stages of change. Journal of Consulting and Clinical Psychology, 59(2), 295-304. https://doi.org/10.1037/0022-006X.59.2.295
Hadjistavropoulos, T., & Hadjistavropoulos, H. (Eds.). (2019). Fundamentals of health psychology. Oxford University Press.
Hall, K. L., & Rossi, J. S. (2007). Meta-analytic examination of the strong and weak principles across 48 health behaviors. Preventive Medicine, 46(3), 266-274. https://doi.org/10.1016/j.ypmed.2007.11.006
Breathe in, Reach out. Coping with Stress
Written by Marissa Hoen | June 9 2021
About a week ago I began an accelerated online course on Health Psychology at UVic. This course couldn’t have come at a better time in my life, having just experienced health stresses of my own. Thus far, I have been extremely lucky in my recovery- but that doesn’t mean it has been easy. Anyone reading this has likely dealt with some sort of stress in life, whether it be an acute trauma, a chronic medical condition, or COVID-related stresses.
Stressors are all around us, but from my studies so far and my recent experiences I am coming to understand that the way we view these events and how we choose to cope with them are incredibly powerful and can transform our lives (both physiologically and psychologically)!
Learning about different forms of coping with stress has helped me become more aware of my own habits around stress, and has enabled me to begin the journey of learning to cope in ways that are better for my health! I hope that this helps you do the same.
Stress
Stress has been defined as some variation away from an individual’s resting state caused by a stressor or ruminations of past/future stressors (Hadjistavropoulos & Hadjistavropoulos, 2019). Not all stress is harmful, as some acute stress is needed to get us out of harmful situations or to promote forward momentum in our lives. It is more chronic or prolonged stress that becomes more harmful for our health and wellbeing.
While we cannot control the stressors that come up in our lives, we can shift the way we think about them and which strategies we choose to cope with them.
Forms of Coping:
As outlined by Hadjistavropoulos & Hadjistavropoulos (2019), there are two general types of coping of which many other specific forms fall under.
Problem-Focused Coping: this involves both identifying the stressor and the ways in which you can practically deal with it. For example, if you were just diagnosed with a digestive disorder, you may cope by seeking nutritional advice from a Registered Dietician and begin creating a new meal plan.
Emotion-Focused Coping: this coping strategy is centered around addressing the emotions that accompany stressful circumstances. An example of this is seen in those who call friends or family to talk through their feelings during stressful times.
Avoidant coping: It is generally understood that type of emotion-focused coping is the least effective coping mechanism (Hadjistavropoulos & Hadjistavropoulos, 2019), as the individual ignores the stressor and avoids taking action around it.
Research has shown that when coping with a medical condition, a mixture of problem-focused and emotion-focused coping is most effective at relieving stress and the physiological consequences of that stress (Hadjistavropoulos & Hadjistavropoulos, 2019). When studying the coping strategies of 100 middle-aged men and women, Folkman and Lazarus (1980) found that both strategies are used together in varying degrees depending on age, gender, the context of the stress, and how stressful the event is viewed or appraised. One of the most effective forms of coping within these types is social support.
Social Support
People with positive social support, or people in their lives who care about their health and wellbeing, are more likely to have stronger immune systems, lower blood pressure and faster healing times than those without (Uchino et al., 1996). In addition to the physiological benefits, I see the psychological benefits in my own life and in those around me- when we listen and support each other, the benefits are immediate and challenges feel slightly less challenging.
Connect with people however you can. Social support has shown to be one of the best methods for coping with stressors, and men especially need to be aware that it may not be a natural habit to reach out and communicate stress in their lives. Studies show that men do not seek out support as frequently as women, however they do benefit from this social support (Hadjistavropoulos & Hadjistavropoulos, 2019).
If you are experiencing stress and need help navigating through it, I highly recommend reaching out to a professional. There are many forms of therapy, so if you don’t have an ideal experience the first time- don’t give up! Find the right person for you and what you are going through.
References
Folkman, S., & Lazarus, R. S. (1980). An analysis of coping in a middle-aged community sample. Journal of Health and Social Behavior, 21(3), 219-239. https://doi.org/10.2307/2136617
Hadjistavropoulos, T., & Hadjistavropoulos, H. (Eds.). (2019). Fundamentals of health psychology. Oxford University Press.
Uchino, B. N., Cacioppo, J. T., & Kiecolt-Glaser, J. K. (1996). The relationship between social support and physiological processes: A review with emphasis on underlying mechanisms and implications for health. Psychological Bulletin, 119(3), 488-531. https://doi.org/10.1037/0033-2909.119.3.488
Image Credit: https://www.istockphoto.com/illustrations/breathing-exercise