Bears and Rainbows
I thought you might like something a little lighter today. We all need some positivity in our lives! So this picture is the front windows of my house. Currently decorated with rainbows and bears, with the odd funny cat thrown in too. The idea is that you give the children something to look out for when they go for their walk. It was lovely this morning when laying in bed to hear the comments of a little family going past. If you haven’t done it already give it a go, it’s great to see the kids’ faces. And we move them all around each day too so it’s different every time.
Annabel’s Pit Stop
How are you doing on the exercise front? We’re very grateful to Annabel Wallis MBE from our Scarborough group, who has kindly put together some ideas to help.
As busy ADI’s it has become a massive culture shock (to say the least) for us to stay at home and not work in our roles. Having being a Physical Training Instructor in the forces, before becoming an ADI, I was asked by the ADINJC to write some articles about keeping active. (Please note: – all these exercises should be pain free and shouldn’t be carried out with people who have injuries to that specific area).
1. Most of us like a brew so whilst waiting for the kettle to boil perform 10 squats. Try and imagine you are trying to sit on an imaginary big ball as you do them. Keep your feet shoulder width apart and feet facing forwards. Squeeze your glutes as you are squatting.
2. Write a letter/note to a friend or family member. You will feel good in yourself for doing this and then it will have to be posted which will give you a purpose on your daily exercise. When you walk, try and walk briskly about 3 miles an hour. If you can talk but can’t sing a song, the speeds about right.
3. Each time that you need the loo, do 10 inclined press ups on the stairs. Your hands should be on the stairs and your feet flat on the floor. If you do press ups regularly, try putting your feet on a stair and your hands on the floor. If you don’t have stairs, improvise with a chair seat.
4. Lunges are a staple lower body exercise which works your core, quadriceps, glutes and hips. Forward lungees – Stand with your feet shoulder width apart and hands by the sides. Take a big step forward with the right foot and bend at the knee until both knees form 90 degree angles whilst bringing the hands to clasp in front of the body. Press down into the right heel to push back to the start position. Conduct 3 sets of 12-15 reps on each leg.
5. To assist general health and well-being, wear the clothes that you usually wear for work. I had been wearing sports gear for a few days and it made me feel lazy and I was irritable. Having changed into my usual work clothes, I honestly feel more of a sense of purpose and self-worth. I’ve written lists of “things to do” and accomplished a few household tasks e.g., repairing a broken lamp.
6. Set up a daily routine with diary entries, such as 0900 – exercise with Joe Wicks Live, 1100 walk etc. This keeps you familiar with appointments that we are all more than used to!
Hope some of this is of use. Look forward to our next topic – Back exercises for the ADI.
Woody’s wise words –
There is a saying that goes something like this.
“Never believe everything you tell yourself”
Often we tell ourselves the worst case scenario and most of the time we end up saying, things weren’t as bad as I thought.
I’ve experienced many terrible things in my life most of which never actually happened.
Think about this, we often experience our fears anxieties and dread just through thought alone.
To our brain thoughts are real, the brain is tricked very easily.
Ever watched a scary movie and felt your heart beating faster and that feeling of it all being very real, your body led by the brain reacts as if it’s real, goosebumps shivers and the hair on the back of your neck are all physical reactions that your thoughts manifest.
It’s not real but your brain interprets it as real.
This is exactly how we start reacting when we start to worry about the things that threaten us like finances, the virus or any other perceived threat that we conjure up.
The thing is every single thing that you see hear feel and experience is recorded in your brain
How much have you seen heard and experienced yesterday, or the past week, what ever it is it’s all played out like a subconscious movie that is playing on a constant loop in your mind, it never stops playing even while you sleep and it sets the movie for the next day.
You decide what’s on that movie
What ever you feed your mind with will be on that movie.
The great news is that you have a choice.
You can change that movie just by choosing what you want to follow.
You are the editor of your own life movie, if you don’t like what’s playing change the movie.
Chose to follow the positives and the movie will be positive
Stay safe, be kind to yourself and each other
Whilst our newsflashes are normally a benefit of membership of the ADINJC, during this national emergency we want to share information as widely as possible, so please feel free to pass this on. We are stronger together.
The NJC continues to be dedicated to help you in these challenging times and we hope you and your loved ones stay safe and healthy. Please feel free to contact us for help and support.
ADINJC’s helpline is 0800 8202 444
The Secretary’s number is 07855 453414
You can find the latest NASP guidelines on Coronavirus here.
HMRC Helpline: 0800 0159 559
Citizens Advice Bureau – https://www.citizensadvice.org.uk/health/coronavirus-what-it-means-for-you/
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The ADINJC is a national association run by ADIs on a not-for-profit basis. We work tirelessly to inform, represent and support our members, and to promote the interests of our profession.