physical activity | The Health Sessions

10 Outdoor Exercises for All Fitness Levels

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Would you love to improve your fitness, strength and flexibility too? Depending on where you live, late Spring to early Autumn can be a great time to naturally get your outdoor exercise in – even if you’re chronically ill.

Compared to working out in the gym, outdoor exercising has some unique benefits. Not only are you moving your body, but safely exposing yourself to sunshine supports the production of vitamin D, necessary for strong bones and good mental health. What’s more, catching natural daylight – especially in the morning – fine tunes your internal body clock and helps you sleep better at night. Spending time in nature also lowers your blood pressure, boosts your immunity and eases mental fatigue. And of course, getting some fresh air cleans your lungs and energizes you.

The great news is, you don’t have to be super fit and athletic to get these health perks. You can adapt outdoor exercises for most energy levels. Sure, you won’t be able to go on a hike when you’re bed bound, and there are obstacles to overcome when exercising with chronic illness. You need to plan for rest afterwards and recovery days. You probably have to be more mindful about the heat and staying hydrated. Maybe you have to rely on mobility aids or practical support from family and friends.

A lot of what’s possible for you depends on your health, living situation and overall mobility. Not all the ideas mentioned will be doable for every body. Just take inspiration from the outdoor exercises below, adapt where necessary and listen to your body. And it’s always wise to consult your doctor before starting exercising again.

With these notes in mind, take a look at these 10 spoonie-proof ways to move your body outdoors.

5 Vital Ways to Maintain a Healthy Blood Pressure

This article is written by Nicola Hopkins.

Understanding your blood pressure (BP), its effects on your body and the tools you can use to control it can have a substantial impact on your life. It is widely known that high blood pressure (hypertension) is a health issue, but so is a low BP (hypotension). For those with endocrine disease or postural tachycardia syndrome (PoTS), it is a variation in blood pressure that can cause problems such as dizziness and fainting.

Here we offer a basic introduction to blood pressure and the steps you can take to maintain your health.

5 Undeniable Reasons Why An e-Bike is Great for Chronic Illness

This article is written by Graeme McLaughlin.

It’s no secret that chronic pain and illness is typically what we call a ‘hidden disease’ for many, but what we also know all too well is that exercise is great for our bodies – pain or not, right?

The trouble for so many people who are dealing with chronic illness and the likelihood of frequently debilitating pain is that even walking can be too high-impact at times.

Maintaining independence is one of the hardest things to do for someone with even the most beginning stages of chronic pain or illness, as well. One of the biggest sources of depression in those suffering from chronic illness are the feelings of inadequacy, needing to depend on others to run errands, and that’s all in addition to the pain they may feel from trying to stay active and remain in charge of their lives. So how does someone with a chronic illness get their heart pumping – even a little – to gain the benefits that come from exercise?

Enter the e-bike. E-bikes are often misunderstood, in that there are people who believe it’s “cheating” or not really cycling. But it is all that and more, as the level of exercise can be set and changed by the rider to accommodate their abilities and needs.

Maybe to better understand why an e-bike is a great option for those suffering from chronic illness, there are a few things to think about.

5 Inspiring Ways Natural Mindfulness Can Motivate Your Daily Walk

This article is written by Jemma Louise Hunt from A Wellness Tale.

Many of us turn to walking as an introduction to exercise following months and years of being housebound by chronic illness. And in the early days, the first tentative steps towards movement are enough to keep us fully motivated and inspired. There is triumph in circuiting the garden for the first time, and pride in ambling up to a neighbour’s house and back, because nothing beats the euphoria of smashing your earlier walking goals.

But healing in chronic illness is never linear and there are often setbacks. Maybe through enthusiasm or sheer determination you walked beyond your current exertion limits, weakening your body and its capabilities? Or perhaps you have reached the peak of your current abilities and a long, frustrating plateau ensues?

It is at this point we might begin to lose motivation, and if the exhilarating and celebratory moments of our early achievements no longer encourage us, what can we look to for inspiration going forward?

4 Simple Ways to Make Exercise a Habit

This article is written by Veronika William

You find yourself out of breath after climbing the stairs, again. “Enough is enough,” you declare. You march into your local fitness center and sign up for a membership. Perhaps a pal in the same boat joins you. After all, if you have a workout partner, your chances of sticking with the program drastically increase.

For the first few sessions, you’re unstoppable. A week later, one of you can’t make it. “No problem,” you insist. By the end of the month, you haven’t swiped your membership card in more days than you’re comfortable admitting. By the next month, your gym bag is dusty and you’re five pounds heavier.

Sound familiar? You’re not alone. A healthy lifestyle cannot be achieved overnight. It takes some degree of effort to make it a routine. For most of us, starting a new workout regimen is easy. Sticking with it, however, often seems next to impossible. Good news: it’s not.

If you’ve repeatedly tried–and subsequently failed–to move your body on a regular basis, consider these 4 tips to turn exercise into a habit.