How to cope when exercise is off the cards
For the last decade or so, physical movement has been my feel-good drug of choice. Like for many of us, it helps me sleep well, feel happy, manage stress and just generally feel like myself. Yoga, running, swimming and surfing are the usual suspects, with the odd bit of bouldering and cycling thrown in for good measure.
At one point I would even say I had a full blown addiction to surfing and I felt odd if I spent longer than a day out of the water!
So one of the hardest things about being pregnant and recovering from a c-section in the last few months was the limited physical movement I could do. Oh yeah and now we're living through times of self-isolation so many of my preferred forms of movement are off the cards right when I'm finally physically able to do them...
I know some women sail through pregnancy feeling amazing and doing more or less what they did in their pre-pregnancy days but I was not one of those women. Not by a long shot. My physical movement reduced drastically very early on in the pregnancy and then nose-dived from there on in.
In practical terms, this meant:
I didn't run from week 5 of pregnancy when the nausea hit after running twice a week for the best part of a decade.
I stopped swimming in my 2nd trimester as I developed rosacea (more on that later…) and didn’t think the chlorine would do it much good.
I practiced only very gentle prenatal yoga from the 5th month of pregnancy as opposed to the hot yoga, vinyasa and ashtanga I did for years prior.
And I haven’t surfed since last March after going consistently for over 10 years! And who knows when I'll next get to the coast thanks to travel restrictions at the moment...
As my physical movement practices are a huge part of who I am and making me feel good, this hit me hard emotionally, physically and mentally. And having a c-section at the end of 2019 meant waiting (at least) 6 weeks until I could start gentle exercise again.
But instead of feeling frustrated at not being able to get right back into it, I focussed on the things I could do for my mind, body and soul while I waited to get the ok from my doctor 7 weeks postpartum.
Then it occurred to me that these small feel-good practices I've been turning to are also apt for current times. The collective experience we are currently going through means many of us are unable to partake in our usual sport or exercise of choice.
So today I'm sharing 12 alternative self-care / feel-good practices for when exercise is off the cards:
Meditate or do a visualisation:
I like to take 5 minutes to focus on my breath going in and out and then visualise how my day is going to unfold.Start the day with warm lemon water:
This is thought to aid digestion when drunk on an empty stomach and is also a great way to hydrate first thing.Journal first thing in the morning and last thing at night:
Start by simply writing a gratitude list (try 5 things) and 3 to-do's for the day in the morning and then at night jot down something that went well / you're proud of and something that needs work / reassessing.Eat breakfast mindfully:
Eating in a relaxed and calm state and actually chewing properly (instead of wolfing it down) aids digestion. I get up before my baby just to be able to eat in peace.Get some fresh air every day:
A little walk in your local area (if permitted of course), or just opening the windows and sitting in the sunshine will do you a world of good.Do simple stretches first thing:
Just doing what your body is asking for during the first 5 minutes of the day is such a great way to wake up.Eat lots of home-cooked, plant-based foods:
When we aren't moving much, we aren't going to be using as much energy so focussing on nutrient-dense foods like beans, lentils, leafy greens, other salad vegetables and seeds is a great idea.Eat minimally-processed food:
I love using the 90:10 concept to guide my eating: eat unprocessed whole foods most of the time, but indulge in more processed foods occasionally to keep things interesting.Foster a positive mindset:
Hard in these times, I know, but mindset is everything and positivity breeds positivity. Doing a daily gratitude list will help with this.Practice deep breathing:
We so rarely truly breathe from our stomachs. Try taking 5 deep breaths whilst still in bed or in the shower before your day begins - magic.Rest:
Pregnancy, early motherhood and living through a global pandemic are an invitation to slow down and regroup energy-wise if that's what we need. No need to feel guilty about sleeping a little (or a lot) more.Take cold showers a la Wim Hof:
Cold water is thought to increase energy and reduce stress and it makes me feel happy just like after doing sport! I do a 30-second blast at the end of my shower.
So the message I want to leave you with is that there is always something we can do to feel better, even if it’s not our usual preferred method. Every little mindful or healthy practice counts towards improving our health and wellness, no matter how seemingly small.
Did this resonate? Let me know!
