RED January: Active Everyday To Beat The Blues Away

49565630_2010716405684957_3233601510457737216_n

If you’re on Instagram it’s quite likely you will have seen some people going on about RED January. Maybe you think it sounds like another new year resolution fad like: Veganuary (please don’t shoot me, I’m an animal too) or Dry January, for those pretending that quitting alcohol is hard for them after an indulgent Christmas. Dietary cleanses and detoxes are once again circulating although I’m not in on the scoop of which one is most trendy this year. Are we still on the Whole 30, alkaline and keto “lifestyle change” tips? Either way it seems that whatever direction we turn you can’t help but be faced with lifestyle challenges promising to transform you into a new you and make you feel miraculously better about your shitty life. RED January could fall into this trap if you frame it in such a way, but it needn’t do.

Run Every Day January is a campaign to encourage people to be active on a daily basis throughout January in an attempt to buffer against the blues. Unlike the title suggests, you don’t have to run every day, I think RED January is just easier to market and brand than MED (Move Every Day) January. A lot of people do interpret RED January as another punitive challenge and as such, that you have to run every single day. It isn’t and this defeats the purpose of the campaign. Instead you just move, whether that’s a kick about in the park with your kids, walking to the shops instead of driving, running a Park Run or doing some yoga. You’re not supposed to break yourself over it, it is quite the opposite; it is about prioritising and taking the head space to move your body, connect with your body and in the meantime reap the benefits of moving for your mood.

red-banner2-1

There are heaps and heaps of evidence for the positive effects of exercise on our mental and emotional well-being. It is now common knowledge that we can’t avoid to the point of GPs prescribing Park Run for mild depression in patients. Don’t be fooled, it isn’t a cure-all but it is a good place to start in terms of looking after yourself. Despite the accessibility of moving, 1 in 3 adults and children in the UK do not get enough physical activity. Let me repeat this. 1 in 3 adults and children in the UK do not get enough physical activity. This is quite shocking and with the benefits of exercising being so vast and varied, it really is an under tapped resource that most of us have.

I don’t mean that in a “no excuses” kind of way. It’s not easy starting to get active from being inactive for a period of time. It’s daunting, it’s hard work and sometimes it hurts but bear with me. Bear with yourself because in the long run you’ll be glad you got up and did it (pun entirely intended).

survey

There are numerous ideas and theories as to why achieving adequate physical activity is so difficult. Sometimes how we frame the idea of physical activity in our minds can really affect our perception of movement (Mental Health Foundation, 2013). Is it an extra and particularly painful chore to fit into our already busy schedules? Or is it a part of your self-care regime? Admittedly, with January being one of the coldest and darkest months of the year often curling up somewhere cosy with a book or a film feels immediately much more appealing. The greater benefits of movement may not be such an immediate gratification, but doing a steady amount will usually provide some hard-earned gratification immediately after exercise. So perhaps, the delay of immediate gratification by 30 minutes isn’t the worst after all.

The health benefits of movement are numerous, particularly for our mental well-being: from providing a protective factor to developing depression and anxiety (Fox, 1999) to increasing our work productivity and performance (Wiese, Kuykendall and Tay, 2017). The best news? You don’t have to go hard or go home; no matter how small or unimpressive you may perceive the achievement and effort to have been, any activity is better than doing none at all: what have you got to lose other than 30 minutes to try and see? (Mental Health Foundation, 2013).

The results from last year’s RED January participants speak for themselves. Last year in a survey of 3000, 87% of REDers felt significantly better physically and mentally after January 2018 from partaking in the challenge. Aside from the RED January challenge and their partnership with the mental health charity, Mind there’s oodles and oodles of evidence, scientific and anecdotal, about the benefits of moving your body.

This isn’t a weight loss message, but a 100% emotional wellness message. Regardless of your size, you DO NOT NEED TO LOSE WEIGHT before you can get active. There is no prescribed aesthetic or requirement in order to move. If you are concerned about your health impacting your ability to exercise I have added a link to a PAR-Q (Physical Activity Readiness Questionnaire) here.

The important focus is just to get moving, preferably in a way that’s enjoyable to you. Exercise does not have to be punitive, and in fact, to get the most from working out a healthy push of your limits is encouraged but don’t put yourself off forever. Start small and keep it real. Punishing yourself for eating something, or to look a certain way is not going to harvest the positive results that make you feel good, empowered and emotionally sound. It will only serve to do the opposite.

In this respect, the virgin active ad recently is a good message: Enough.


Sources:

Fox, K.R. (1999) The influence of physical activity on mental well-being. Public Health Nutrition. 2(3a) pp.411-418.

Mental Health Foundation (2013) Lets Get Physical. London: Mental Health Foundation.

Wiese, C.W., Kuykendall, L. & Tay, L. (2017) Get active? A meta-analysis of leisure-time physical activity and subjective well-being. The Journal of Positive Psychology. 13(1) pp.57-66.

Advertisements

Hello Park Run!

I recently started going to Park Run. I have been officially twice and unofficially three times (bar code issues). I have since ordered the keyring printed codes from the website, so now I have 4 or so all made to last – which hopefully in a small way signifies the journey I have embarked upon with park run, and running in general. I am here for the long haul, and the experiences along the way. This is no summertime fling.

img_0145

Dear running, I am here for the journey. I’ll even send you snail mail and catch you with my charm because baby, we’re in for a ride of a lifetime.

Flirting aside, this year I spent 5 months building confidence and consistency in order to embark on the 9 month journey ahead of me that leads me to the London Marathon start line. It was 5 months of small distance targets to overcome the anxiety I had about running, fainting, getting lost, collapsing, anything you could imagine that is quite irrational to believe, I would believe it would happen to me. Many times this exact anxiety has kept me housebound on race day and bed bound on a planned run day.

For me, this is the first major hurdle and mile stone to crack. 5 months later, and I feel like I’m moving on to the next chapter in my journey. I no longer get as anxious, and often I can overcome the anxiety and just go out and run anyway – and every time so far I have been absolutely fine. This first hurdle make the process of building up to running 5km regularly.

img_0139

By focusing on form and starting a conditioning routine I hope to avoid the overtraining injuries that have plagued me before in the knee, or the shin splints that had me hobbling after a 2km jog. It has taken me 2 bouts of over-training injuries for me to respect my body for what it can and can’t do as well as realising my limits. It also taught me that training is a multifaceted journey not to be dominated by junk miles.

34858897323_f953ebc35d_z

I am currently in Devon visiting family, so the Park Run surroundings were pretty tranquil, the air felt extremely fresh from the woodland and trees and the scenery was serene. I love the rivers and woodland of Devon, there’s no such thing as junk miles with surroundings such as this.

So here’s to Park Run. Here’s to the long journey ahead. Here’s to realising, respecting and learning when to push our limits and when to chill.

Peace, Love and DOMS,
Mon