We want to make sure that you have resources and advice on how to keep well and active plus where you can find support and keep connected, during these uncertain times with the impact of the COVID-19 virus.
Keep up the exercise
Exercise is great for physical health but can also have a positive effect on wellbeing, according to Beyond Blue.
Regular physical activity is a good way to help prevent or manage mild anxiety and depression. Keeping active can help you stay physically fit and mentally healthy, which is particularly important as people deal with the effects of COVID-19. Research shows that keeping active can:
- help lift mood
- help improve sleeping patterns
- increase energy levels
- help block negative thoughts and/or distract people from daily worries
Exercise also helps prevent cancer, when it comes to keeping cancer at bay, exercise provides three prongs of active prevention find out more.
To make sure you can still keep exercising see some resources including videos following:
- Coach Catherine's blog of strength and conditioning exercises
- Pilates video you can do at home with Can Too Coach Catherine,
- Strength and cardio exercise video presented by Can Too Coach Sally
- Video of 3 best stretches for recovery post-running from our partners at iMove physio
Can Too Coach Catherine Bolshesolsky shares her favourite strength exercises to keep in top shape for running:
Planks are great for building core strength to increase stability and running efficiency.
Image 1 - Forward Plank
- Hold a forward plank, start by holding for 30 seconds and build up to a minute (see image 1 left)
- Rest in the downward dog yoga position for 10 seconds (image 2 below)
- Repeat
Check out more of Catherine's strength and conditioning exercises here.
Remember to look after your mental health too
Stay connected
Let’s be there for each other. Reach out to your fellow Can Tooers, your pod members, Team Captains and Mentors to stay in touch and offer assistance. If you need support you can also reach out to Can Too. Simply email: info@cantoo.org.au and one of our Team Members will get back to you as soon as possible.
Other ways to stay connected are through:
- Can Too Strava Club
- Can Too's Face book page: Run and swim and Can Too Marketplace Facebook group
- Your own Can Too pod's Facebook groups and others you're engaged in, such as Can Too East Half Marathon
- Can Too's Instagram page see one of the posts Can Tooer, Jess Keogh has shared below. Remember to share and tag @cantoorunswim with your posts of how your exercising safely and keeping positive.
Self-care: how to maintain your mental health during social isolation
Changing out of your pyjamas each morning, is an important tip from the Australian Psychological Society on how to maintain your mental health during social isolation. You can find more tips here.
Working from home can bring a whole new set of challenges and the need to provide structure to your day is even more important.
While you don’t have to dress as formally as you might when going into the office, getting out of your pyjamas can help you get in the right headspace to start your day.
See the Working from Home: a checklist for Lockdown below from the Black Dog Institute.
Give your mental health a boost with some meditation and mindfulness
From helping you focus, deal with pain and fears to even strengthening your immune system there are numerous reasons why mediation can help boost your mental health. Read more about the benefits of meditation.
And the best news... some meditations can be performed lying in bed, before you even start your day.
You can try a meditation app like Headspace (see details below) to listen to a led meditation at bedtime, first thing in the morning, or set a five minute timer during your day to focus on your breathing and positive affirmations.
Headspace
- An app designed to help people learn to meditate and live mindfully, with hundreds of themed sessions. There’s even one that you can do whilst running to keep your steps and mind light, free, and natural.
- Headspace is offering free support during this COVID-19 crisis
- iOS, Android
- www.headspace.com
Free mindfulness and yoga resources
You can find some other free mindfulness apps to get you started here and free yoga videos.
Where to find help and support
Click on the image below to download the PDF of mental health support services.
- Beyond Blue offers a free (24 hours 7 days a week) Coronavirus Mental Wellbeing Support Service at: beyondblue.org.au.
- Resources to help deal with anxiety and stress are available from Black Dog Institute
- Your doctor (GP) is often a good place to start for most mental health conditions. Doctors can provide treatment or refer you to other services for mental health. Search for a doctorin your location.
- Or you use the Australia-wide Find a PsychologistTM service. Go to: findapsychologist.com.au or call 1800 333 497
- Kids Helpline offers counselling to children and young adults (aged 5 to 25). Call 1800 55 1800 or go to kidshelpline.com.au
- Young people can get support through headspace centres
