Have you been keen to try some new hobbies but can’t find the time?

Well, many people over 50 choose to make time, not simply for the pleasure of trying something new, but for the benefit of their mental health and wellbeing. It’s a brilliant way to make new friends, de-stress and have fun – after all, 50 is the new 40!

Since the pandemic, many people have experienced a shift in priorities, especially regarding their work/life balance. Wanting to protect their mental health or simply to improve their wellbeing, many people have chosen to take early retirement, and those just over 50 have decided to continue newfound hobbies they discovered a passion for while in lockdown.

Whenever you choose to retire, the traditional golden handshake and the gifted carriage clock have long since been carried into the history books, thankfully, along with the misconception that retirement means taking it easy in your armchair and slippers.

Nowadays, retirement can often begin in your fifties and guess what? It’s no holds barred enjoyment from cruising and kayaking to dancing and dominoes, not to mention the more extreme pastimes for the adventurous.

While that may not be the case for everyone, there are plenty of great opportunities to try a new hobby, perhaps something you’ve always wanted to do or explore ideas you never knew existed.

How about trying paragliding, surfing or rollerskating? Or, for those ready to live life in the fast lane, there’s even extreme ironing (yes, it’s a thing) and barefoot skiing!

Whether you’re a wannabe’ Indiana Jones’ or more of an ‘armchair explorer’, we have compiled a list of the Best hobbies for over 50’s with something for everyone.

But first, let’s take a quick look at the benefits.

• Relieve stress and overall wellbeing
• Improve mental health and cognitive ability
• Enhance mental health
• Build your self-confidence
• Make friends.
• Share your skills with others
• Find a new passion
• Hone your current skills
• Create new social connections
• Bring in additional income

From helping to reduce depression to boosting dopamine in the reward system, researchers review how taking up a hobby can positively affect your mental health. But a less obvious recommendation is to ensure you’re still finding time to do the things you enjoy. In fact, research shows that having a hobby is linked to lower levels of depression – and may even prevent depression for some.

Alongside pleasure and motivation, hobbies can also bring other benefits. Physical hobbies can improve your fitness, and others can even enhance your brain function. Research suggests that some pursuits, like playing a musical instrument, can improve your memory, while artistic hobbies, such as reading, board games and puzzles, are reported to prevent dementia later in life.

Best Hobbies for the over 50s

Grow your own food

One of the most relaxing pastimes, gardening, is fruitful in more ways than one. A naturally slow process that simply can’t be hurried encourages you to take your time and be at one with nature. It provides a calming effect and a way to connect with nature while working with your hands: It’s beneficial for both mind and body. And don’t be put off by managing a large space; gardening can be done on any scale, from a windowsill filled with kitchen herbs to a backyard vegetable plot; it’s ideal for busy lives and smaller budgets.  

Geocaching

A great hobby for those who love walking and love a little treasure hunting!

For those detailed oriented; Geocaching uses a Global Positioning System (GPS) receiver or mobile device and other navigational techniques to hide and seek containers, called “geocaches” or “caches”, at specific locations marked by coordinates all over the world.
A typical cache is a small waterproof container containing a logbook and a pen or pencil. The geocacher signs the log with their code name and date to prove that they found the cache. After signing the log, the cache must be put back exactly where the person found it. Larger containers such as plastic food containers can also contain items for trading, such as small toys or trinkets.

Foraging

Another great way to enjoy the outdoors, foraging, whereby you source wild food for free, is ideal for those interested in their local flora and fauna while learning about which foods are edible, medicinal and restorative for our mental health and wellbeing.

It’s advisable to go with an experienced and knowledgeable guide for your first few foraging expeditions to make sure what you’re picking is safe and not poisonous. Choose from a menu of wild berries, mushrooms, plants and roots to cook or eat raw. There is likely to be a specialist in your area, and they usually offer small group or 1-2-1 walks. You can also find a range of apps on your phone to help you identify wild foods, and there are also some great pocketbooks you can take with you on your travels.  

Nordic walking

Nordic walking is a specific pole walking technique that harnesses the upper body’s power to turn walking into a workout. It can be adapted for anybody and done anywhere, and you’ve likely seen a group pass you in your local community. There are many Nordic walking groups for all activity levels, from beginners to more experienced walkers. It’s a great activity to meet friends, get the exercise you want and develop your fitness.

Private pilot license

For those keen to reach the heights of adventurous hobbies, getting your private pilot’s license is easier than you think. As a private pilot, you can fly virtually any aircraft, operate in visual flight rules (VFR) conditions, and add additional ratings such as the multiengine or instrument ratings. And a bonus is that you don’t need hundreds of flight hours to complete your training. In fact, it could take you only a few weeks to get the license.

If you’re a keen learner and like a challenge, this is the perfect hobby for you. Plus, you’ll be able to fly off on your travels whenever you want.

Dog sitting

If you’re a dog lover, this is a great way to help others while indulging your passion for pups. Many people work during the day or are reluctant to put their adored pooch in kennels when they want to holiday, so you could turn your affection for dogs into a useful hobby of dog sitting.
How it works is up to you, you can simply walk a doggy each day or offer to pet-sit in the owner’s home while they are on holiday. Alternatively, you can set up a holiday home at your house to accommodate the dogs, which may be more convenient for you. However you set up, remember it’s a hobby, so it should be fun, relaxing and work for you.

Mixology

If you’re a budding bartender or mixologist, you can sharpen your skills with a local class or online tutorials. Plus, there are loads of great books, online groups and events you can attend to learn more about mixing your favourite tipples. This is an ideal way to meet like-minded friends and share your ideas and experiments. Serve up delicious drinks to yourself or your friends, and maybe even show some bartending tricks you’ve picked up along the way.

Gaming and Virtual Reality

You’re never too old to start playing video games, choose from favourites such as Candy Crush, Minecraft, Wordscapes or Flight Simulator Extreme; you can get your armchair kicks however you want. It keeps your mind active and stimulates your senses by developing quick reflexes and response times.

You can even try Virtual Reality or VR, as it has become increasingly popular with people of all ages. Virtual Reality is changing the landscape of the at-home gaming experience as you can travel, experience new activities and transcend worlds all from the comfort of your own home.

Try to beat a world record

How do you think so many people break world records? They often start as hobbies and become a little more competitive to become the best. You could do the same.Do you have an interesting or odd skill? Like limbo dancing or walking like a crab? Perhaps you have a hobby for collecting things? Anything from buttons or insects to trading cards and Barbie dolls. Or maybe you could make the world’s biggest cake? Roundest rubber band ball or longest domino run?

Every hobby can be transformed into a record-breaking success with dedication and imagination. If you have any interesting or weird skills, check online to see if other people have done them and how well they did, then try to beat the record yourself.

Finally, for those who are looking for something completely different and crazily challenging,

Extreme Ironing

It really is a thing: Extreme ironing is an extreme sport in which people take ironing boards to remote locations and iron items of clothing. According to the Extreme Ironing Bureau, extreme ironing is “the latest danger sport that combines the thrills of an extreme outdoor activity with the satisfaction of a well-pressed shirt”. Crazy but true!

Any new hobby you choose to try can significantly improve your mental health and wellbeing, whether you’re over 50 or older. The sooner you make time for hobbies in your life, the sooner you will experience the positive effects on your physical and psychological wellbeing that are widely documented.

If you feel like something is missing in your life, you want to meet new people, make new friends, or you think your mental health declining, it would be worth considering some new hobbies. All that matters is what interests you and what you find therapeutic for your mind and body.

Building inspirational communities to inspire more and more people to lead healthier and happier lives.

We recently sat down with German professional cliff diver and Red Bull Athlete, Iris Schmidbauer, who continues to push the boundaries of the sport as she works towards being the next world champion. We spoke with her about how she got to where she is today, her goals for the future and her biggest challenges so far. Daring, embodies female empowerment and inspires people every day to overcome their fears – read the interview below to find out more.

So Iris, how did you get into cliff diving?

It’s a long story! I was doing a bit of leisure diving, just once a week or so. I taught myself with YouTube videos and had some lessons with the diving club, but it was nothing competitive or professional.

When I was 19, I was just about to finish school and I saw the World Championships. Back then, there were only five girls diving. I was amazed that they could dive 20 meters off a platform. I fell in love with the sport and just wanted to learn how to do it, not thinking that I could actually end up competing.

What achievement are you most proud of?

Probably becoming European champion, but I was also really proud that I learned some new dives this year, including the back triple double, which is the hardest dive that I do. When I started getting into the sport, I always dreamed of doing these big dives, and now I’m doing them!

What are your goals for next year?

I've got a couple of goals. I want to get into 10-meter diving and get a full 10-meter ‘list’ on the side. For high diving or cliff diving, I want to do my best at every competition, get more consistent and get this ‘rip entry’ on every dive. Ideally, I want to finish top five in the world in the Red Bull Cliff Diving World Series. Of course, the goal is to get a podium next year, or maybe more than one!

What do you love about the sport?

I love that it's always a challenge - that you always have to overcome your fear and push boundaries. It never gets easy. You just have to believe in yourself, and trust in your skills, and trust that everything you've learned will come together.

And I love that there's not much you need in this sport. You just need a swimsuit and that's it. It's just about you, the height, the water, and also perfection. What I really love is when I'm just in nature, standing on a cliff, can feel the rocks underneath my feet, and just dive into the foaming ocean. When I swim back up to the surface and take that very first breath, I'm just so happy that I overcame that fear.

What does training look like for you?

I train with a traditional diving team in the pool, or we do dryland training, which is gymnastic-based. We've got trampolines, dry boards, and do a lot of conditioning. We split the time: two hours on dryland and two hours in the pool. That's one session. We do two sessions a day.

What does your diet and nutrition plan look like? Does it change leading up to a competition?

I don't really have a specific diet I follow, but I just try to use my common sense and eat healthily. But I do want to enhance my diet more this year, especially alongside Lifeplus supplements that can help me to become the best athlete I can be.

What is your advice for those starting out a new sport?

Oh, it's tough. It's always going to be tough to do something out of the ordinary, but if you really want it, you can do it. Just go and do it.

What is your mantra?

‘Push your impossible.’

What makes you stand out?

Most people who get into high diving come from a professional diving background. I only started training with 19, which is pretty late. Now I'm one of three girls who compete the hardest dive in the world. I've got the hardest list in the world right now. I just had to figure it all out myself. I don't have an official high diving coach, I get coaching here and there and then have to put it all together and push myself.

What’s the biggest challenge you’ve overcome?

There have been a couple of big challenges. My parents aren't really supportive of my diving. They don't try and stop me, but they're also not happy about it. They want me to be financially secure and to have a normal career.

Another big challenge was that when I started the sport, I pushed myself beyond my experience to do ‘triples’. I crashed three times with that dive. The last time that I crashed, I landed flat on my back from 20 meters. I was coughing blood and I had whiplash, but I was actually lucky I didn't have any severe injuries. The injuries were more mental to be honest. When I had to get back up there and do the dive, I was so terrified. It took several years to get my confidence back.

Which strengths do you believe you have that make you a great diver?

I never give up. I always believe in myself and don't listen to what other people tell me. If you know you can do something, don't give up, and follow that dream.

Inspiring us with her tenacity and bravery, we couldn’t be prouder to sponsor Iris as she strives for greatness in the diving world. Follow our social media channels to keep up-to-date with her activity and join us in cheering her on!

Upping your general activity levels is a well-established way of improving both your physical and mental health.¹ But that doesn’t have to mean joining a gym. There are plenty of fun, even quirky, ways you can start to increase your activity levels without the need for Lycra, Barbells or even a pair of trainers.

Home Disco!

Doing household chores doesn’t have to be boring, or lifeless!² Pushing the vacuum cleaner around might sound less than exciting but it does represent physical activity – so why not put on some of your favourite music and jive while you clean! Something up-tempo and lively puts a spring in your step and encourages you to perform a mamba with the vacuum cleaner once a day! Why not extend this to mowing the lawn to music? Headphones and a good steady pace will see you become more active as you cut the grass.

Circus skills!

Bring the excitement of the circus into your daily activity routines. Leaning new and enjoyable skills such as juggling, walking the tightrope or even riding a unicycle are great ways to get away from traditional exercises! Or how about picking up a few ideas from the kids?³ Have you ever tried skateboarding or rollerblading? What about a skipping rope? It’s a fantastically fun way of improving your agility and stamina.

Just dance!

Meeting friends at a coffee shop or bar is a great way to catch up but it can also add those extra unwanted calories.⁴ Why not keep the catch-up but ditch the calories by going dancing instead of meeting for a drink? Half an hour on the dance floor will see you burning up to 200 calories and all while you and your friends are having a great time!

Challenge time!

Competitions are much more fun than a leisurely stroll sometimes – and it motivates you to push yourself even harder! Why go for a stroll when you can easily turn it into a race against time? Organising a scavenger hunt is a terrific way of getting friends, work colleagues and even your family involved in the great outdoors. Set a deadline that people have to find and return unusual objects to home by to get pulses racing. Or what about creating an obstacle course for your family in the back garden? If you don’t fancy doing it yourself, there are so many organised events which you can sign up to. A marathon, a colour run, a treasure hunt – take your pick! Both are ideal for raising a smile and your activity levels.

1. https://www.healthline.com/nutrition/10-benefits-of-exercise#section1 [↩]
2. https://www.rd.com/home/cleaning-organizing/health-benefits-chores/ [↩]
3. https://www.sciencedaily.com/releases/2019/05/190509101843.ht [↩]
4. https://time.com/4828793/dancing-dance-aerobic-exercise/ [↩]

From better nutrition to improved mental and physical health, the benefits of growing your own food are plentiful.

Whether you are growing a small pot of kitchen herbs or an allotment full of fresh fruits and vegetables, you’re doing good for both your own health, and the environment.

Here are our top five reasons to grow your own food:

Better nutritional benefits

Growing your own food is an excellent way to ensure that your diet is nutritious, healthy and full of variety. Growing a diversity of fresh foods gives you access to plenty of vitamins, minerals and antioxidants. Raw foods are not just arguably one of the tastiest, but studies have also shown that they contain the most nutrients.¹ That’s not to say that cooking is bad though, as there are still plenty of health benefits to come from your food once you cook it – especially as it will be fresher as the time taken to get it from the ground to your plate will have been less than if you had bought it from a shop.

Better for the environment

As well as having less time for its nutritional value to start decreasing, foods that are home grown and haven’t had to undergo transportation are better for the environment and will not be impacting your carbon footprint.² Not only will you be reducing the reliance of fossil fuels for long distance transportation (it’s been estimated that an average of 1,500 miles is travelled before food is consumed)³ but you won’t be using chemicals or pesticides that can be bad for the environment.

Good for your physical health

You might not consider it to be the same as going for a long run, but growing your own food is actually a great way to stay fit and active! From digging to pulling up roots, to planting, weeding, watering and caring for your growing foods, gardening offers you a great physical workout that can help improve your cardiac strength, decrease stress and improve your strength and flexibility. Being outside will also expose you to Vitamin D, which has been proven to be crucial for maintaining healthy bones and teeth, as well as increasing your immunity against certain diseases.⁴

Great for mental wellbeing too

It’s not just your physical body that will thank you for growing your own food and gardening, but your mental health can benefit too. The simple act of getting exercise has been shown to relieve stress, depression and anxiety, as well as boost your energy.⁵

You can save money

The outlay might seem a bit more expensive than simply picking some salad up from the supermarket shelves, but once you are in an established routine, all you really need to grow your own food is time, patience and water. When you consider the higher costs of organic food, you can see that by growing your own, you will soon make back any money you spend on pots, soil etc. at the outset.

When growing your own foods, remember that variety is key. Don’t be afraid to try things you’ve not had before – particularly as you won’t be contributing to any increased pesticide usage or transportation costs to do so. Try to expose yourself to as many new and interesting fresh foods as you can, to contribute to a healthier you, and a healthier planet.

1. https://pubs.acs.org/doi/pdf/10.1021/jf60202a021 [↩]
2. https://www.sciencedirect.com/science/article/abs/pii/S0921344914002626 [↩]
3. https://cuesa.org/learn/how-far-does-your-food-travel-get-your-plate [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/ [↩]
5. https://journals.lww.com/acsm-essr/Citation/1990/01000/Effect_of_Exercise_on_Depression.16.aspx [↩]

We sat down with Lisa, qualified Forest Bathing Guide and self-confessed nature lover, to learn about the practice of Shinrin-yoku. So, what is Forest Bathing (and do you need a swimsuit?) Can you join in without a forest on your doorstep? And what benefits might you experience from this Japanese practice?

So Lisa, how did you first find out about Forest Bathing?

I’ve always loved nature, ever since I was a kid. I was always growing things outdoors and digging about in the earth! But Forest Bathing isn’t the literal act of bathing – it means being immersed in the forest. About a year ago, I read about Forest Bathing in a magazine. Soon after, I saw a book for sale on Shinrin-yoku (the Japanese term), and I was hooked from there.

Nature can help your mental health, and interestingly, your physical health too. I loved it so much, I wondered ‘can I get a qualification in this?’… I did some research, and there was a course about to start – it was like the universe aligned. I passed the course, and read so many books. I just became completely fascinated by the whole subject.

What does a Forest Bathing session entail?

You can go Forest Bathing in a group, or on your own. I usually spend a couple of hours in the forest when I lead a group. I love photographing nature, but for the best Forest Bathing experience, you’re not supposed to take a camera or phone. It’s really just a conscious slowing down, and focusing on all of your senses to see, hear, smell and touch the forest.

I have found so many different species and so many fascinating things out in the woods that you normally wouldn’t notice. Sometimes you’re too busy walking, chatting with your friend, or listening to music while you walk around the forest. You’re missing out on all those lovely, natural sounds.

It’s very little walking around – you might only travel one or two kilometers in the sessions. Because it’s so little walking, you only need to find a nearby green space with trees. Forest Bathing is about appreciating the small things mindfully, so it doesn’t have to be a great big space.

Which activities do you do?

There are lots of different activities to open up your senses. One of my favorite activities is lying on the forest floor and watching the light filter through the trees. The Japanese call it ‘Komorebi’. That works really well if it’s a sunny day, because you see all the shadows.

Another good one is conscious listening. You spend about 15 to 20 minutes just sitting quietly, closing your eyes, and listening. When you focus, you can hear layers of bird song – some that are close by, and some are far away. You get the jostling of leaves in the trees and the creaking of the branches. The droning of insects, the rustling of animals things in the undergrowth; it makes you realise how alive the world is!

To engage your vision, you can also sit and focus on one tiny area of the forest floor. Again, it’s alive – not just a patch of ground. You’ll see insects walking, the wind moving plants and petals. You’ll see patterns and shadows. You’ll start to notice small things: the way a leaf has been nibbled by a type of insect, or the different types of seeds that are on the trees. You could also go on a ‘texture hunt’ and look at mosses, ferns, the gills of fungi – the list goes on!

How does Forest Bathing help you relax?

When we’re at work, or doing a task like driving a car, or watching television, we’re using what’s called directed attention. It’s one part of our brain, focusing on one thing. After a while, our concentration starts to go, and you get mentally fatigued. When you go Forest Bathing, it rests the part of your brain used for directed attention – scientists call it ‘soft fascination’. It mentally refreshes you. For me, it generates a lot of creative thinking.

When’s the best time of year to go Forest Bathing?

In the words of Alfred Wainwright, ‘there’s no such thing as bad weather, only unsuitable clothing’. You can go Forest Bathing at any time of the year, as long as you’re dressed appropriately. In the winter, I just wrap up warm and take something to sit on. It’s quite interesting if it’s raining too, as long as it’s not absolutely pouring it down! It’s relaxing to listen to the rainfall, and watch the droplets bead off the leaves.

Autumn is a beautiful time to go forest bathing. At that time, the forest is so colorful with all the leaves, different types of fungi, and vibrant green mosses. Each season is special for its own reasons.

How does Forest Bathing benefit people?

There are studies around how just even looking at nature can be good for your physical and mental health. One study was conducted in a hospital over about nine years. Half the patients were in a room that looked out onto trees, and the other half were in a room that looked out onto a brick wall. They’d all had the same surgery, but the ones that looked at the trees felt better quicker, and required less pain medication than the ones that looked at a brick wall. They’ve done studies in prisons too, and inmates that can see greenery are calmer, less prone to violence, and less prone to depression.

Another side of it is an appreciation for nature. This is essential for us as a species, because if we don’t love nature, we won’t protect it. Generations are growing up spending more time indoors than ever before. More time with computers, more time on devices, and less time in nature. Many children won’t be able to name a lot of plants, birds, insects and trees. So when they have children, they won’t be passing on that knowledge and appreciation. Forest Bathing is a great way to reconnect with the natural world and take some time for yourself.

An active childhood is beneficial for physical, mental, and social wellbeing. It promotes bone health, enhances immunity, manages stress, and encourages connection with others. 

Not to mention, it can just be plain fun.

However, younger generations are currently facing a global pandemic with a limit on who they can interact with, an increase in societal rules and regulations, and copious amounts of technology and gadgets – all of which can contribute to a more sedentary lifestyle than years prior.

But even though spending less time moving is now common, it’s not particularly healthy. 

A more static way of living can lead to everything from childhood obesity to adult onset diabetes, which means encouraging a lifestyle filled with daily movement in younger years can be essential to proper adult growth and development.

Let’s take a further look at why encouraging an active childhood lifestyle is important.

1. It supports physical health.

It’s no surprise that an active way of life is a healthy way of life, but more specifically, it bolsters maturing bodies by supporting:

            – immunity

            – bone health

            – blood sugar regulation

            – weight management

            – energy

            – digestion

            – sleep

            – mood balance

2. It stimulates mental health.

The moment when you climbed to the top, scored your first goal, or discovered a new passion – those feelings meant something, and they still do for young ones.

Confidence, self-esteem, courage, and perseverance are all essential qualities that physical activity can build in a child and in effect, can stay with them the rest of their lives.

3. An active adult lifestyle is easier to maintain if started as a child.

When a child grows up with plenty of daily movement, an active lifestyle is simply a way of life.

As adults, we can carry on this healthy foundation even when things fall out of rhythm.

4. It encourages healthy socialization.

A life full of movement leads to making new friends as well as experiences that allow for development of current relationships.

Running around with neighborhood friends, learning a sport with a different group of kids, and bonding with the family over an evening walk are all good for a child’s health physically, mentally, and socially.

5. Motivating kids inspires us to be good role models.

Yes, those little sponges really do listen to what we say and watch what we do, so keep this in mind when trying to set a good example of how important it is to be active.

Showing them what you learned at gym class, teaching them a sport you love, letting them cheer you on during your annual 5k run – these all promote the joy of movement and create a great bonding experience.

As you continue on your daily life, consider how active the children in your life are. Could they use some inspiration to become more active?

A snuggly night on the couch watching movies and snacking on popcorn may be a family favourite, but an afternoon of soccer in the park, swimming in the neighbourhood pool, or hiking in the nearby woods can be just as enjoyable.

However, the latter may not seem as easy these days. In recent times, many families have noticed the struggle with living a more sedentary lifestyle.

Whether it’s due to the abundance of technology, a global pandemic, overly structured schedules, or any other reason, parents and children may not be as active as they’d like to be. And, unfortunately, this can lead to an increased risk of physical disease as well as anxiety and/or depression, of which research shows rising numbers.

But families don’t have to succumb to societal shifts when it comes to daily movement. One answer to this dilemma lies in discovering what works best for your own family.

Not every child is the same nor is each family, so don’t get stuck in needing to be like everyone else when it comes to living an active life together. Some may enjoy team sports while others prefer more unstructured play. Find a motivational point that works for you and, well, run with it.

There are endless ways to be active as a family; here are ten ideas to get you started:

1. Create a jar of exercises.

Have each family member write down exercise ideas (that everyone agrees on) which someone can draw from a jar when family time is available.

2. Learn something new together.

Take tennis lessons, go on a rafting trip, schedule a rock-climbing class, etc. Being together while discovering a new hobby makes for special memories and a strong bonding experience.

3. Go on a scavenger hunt.

Whether it’s around the house on a cold rainy day or outdoors in your neighbourhood park during the peak of summer, make a list of searchable items that gets the family moving and exploring.

4. Create a tournament.

Stimulate a little competition with a family tournament. Try ping-pong on the dining room table, relay races in the backyard, or cornhole in the park.

5. Make a family ritual.

Kids like structure and knowing what to expect. Use that to support daily movement with outdoor play after lunch, a nightly walk after dinner, or weekend morning yoga.

6. Incentivise.

Develop a reward system that allows kids to log their activities to complete a course and work towards a goal. This can be everything from hiking so many trails to bike riding a certain number of miles.

7. Plan a game night.

Think outside the (game) box. Make some room by pushing the living room furniture back and turn a typical board game night into a fun active night. Enjoy a game of Twister, fitness bingo, hot potato, musical chairs, or freeze dance.

8. Explore together.

Create an experience that inspires kids and bonds the entire family. Hike a state or national park, walk around an outdoor sculpture garden, or kayak or canoe to a beautiful view.

9. Get pets involved.

If Fido loves to fetch the ball, or even if he/she just needs a walk around the block, ask kids to help exercise the family pet.

10. Plant a garden.

Gardening is one interest that keeps giving long after the original physical work is done. Build a creative kid’s garden that encourages activity and good eating habits.

These are just a few of the plethora of options out there for enjoying an active family lifestyle. 

Learn why inspiring an active childhood lifestyle is so important as you consider what you and your kids enjoy.

What’s more fun for kids than playing in the dirt?

Getting rewarded for those soiled hands with beautiful blooms, fresh vegetables, and aromatic herbs that teach them the value of our earth and the beauty and abundance it offers.

And it doesn’t just stop there. Gardening for children strengthens young microbiomes, teaches the importance of patience and hard work, and encourages them to try new foods. It’s a wondrous low-stimulating hobby that can be enjoyed for years to come – both mentally and physically.

So how do you get kids excited to garden? In addition to the joy of just getting dirty, there are many creative ways to pique a child’s interest and nurture their love of growing plants. Here are five options to inspire you and your family.

Meal gardens

So many kids love pizza and tacos that planting a garden around these meals may be a little one’s dream.

Ingredients such as tomatoes, garlic, basil, and oregano can be planted and picked by kids for homemade pizza night. Include homegrown peppers, spinach, or eggplant for unique toppings.

For those who love chips and salsa, tacos, and enchiladas, a salsa garden consisting of tomatoes, onions, and cilantro is an easy and fun way to start gardening.

In addition to easily recognizable meal gardens, consider other creative ideas such as a Three Sisters Garden which consists of corn, beans, and butternut squash planted together. These plants grow synergistically and can then be made into a salad or stew.

Think about your family’s favorites and use it as inspiration to get planting.

Pet garden

For those with pets or for a child who would just like to grow food for animals, a pet and/or animal garden is a special option.

When planting, consider the animal(s) you are planting for.

Think:

            – catnip for cats

            – green beans, carrots, and broccoli to steam for dogs

            – carrots, cabbage, and lettuce for rabbits

            – carrots and apples for horses

            – lettuces for turtles

The motivation to help another living being can drive a little one to spend time in the garden.

Butterfly/Insect garden

Do you have a child who loves insects? Adores butterflies? Or wants to save the bees?

Then a garden designated for these creatures could be the perfect choice.

Research what types of flowers and plants can grow in your area that attract pollinators such as honeybees, ladybugs, and butterflies. In addition, bright red flowers encourage visits from hummingbirds.

Play-structure Garden

Kids love to play, so what if their garden was intertwined? 

Homemade teepees or clubhouses can provide ample opportunity to grow plants – particularly those with vines.

Try growing sugar snap peas on a stick or wood teepee, blueberry or raspberry bushes around a clubhouse, or grapes along a trellis above a picnic table.

Unstructured garden

Sometimes children can make life chaotic, so why not go with it and let that inspire their garden?

Let kids pick out a variety of seeds and plant them however they’d like (even if that’s throwing them all in one area!) while you all enjoy watching what grows. The reduced expectation this type of garden holds can be great for kids and parents alike.

Are you ready to begin planting with your little ones? Whether it be outdoors in a formal area of your yard or an indoor garden on your windowsill, children can reap a variety of benefits from gardening.

Malcolm Vincent, Lifeplus’ very own Managing Director and bike enthusiast, sat down with us to talk all things cycling. We discuss the benefits of being out on your bike, how Malcolm refuels after a ride, and the oldest bicycle in his collection (hint – it’s over 100 years)!

When and how did you first get into cycling?

I’ve been riding a bike since I was a child, both as a form of play and as a means of transport. It’s only since the year 2000 when I competed in a number of triathlons that I started cycling as a sport. In 2012, I cycled from London to Paris to get into shape before my twins were born. Then I visited the velodrome at the London 2012 Summer Olympics, and I really got the cycling bug!

Do you have a target in mind to achieve on your bike during Run the World?

I recently hurt my back in the gym so my Run the World goals are really quite modest. To be honest, I’d be happy just to get back on a bike and start riding again… I really miss it. 

What’s your fondest memory of being out on your bike?

I have so many great cycling memories. But my favourites would probably be those early years as a kid, having that independence of being in charge of a vehicle for the first time! 

What physical/mental health benefits have you noticed as a result of cycling?

Physically, cycling is great for overall fitness, and as a low impact activity it can be enjoyed by nearly everyone. Mentally, it’s certainly one of my happy places. It’s my form of meditation and a way to get some alone time and personal headspace. It’s also a great mode of transport, for your own health and the health of the planet.

What advice would you give to those new to cycling?

I would say there’s a bicycle to suit everyone, and that the sense of enjoyment and freedom is unmatched. E-bikes are a great place to start and make things a lot easier. If you need some support, ride with friends and family. But most importantly, go at your own pace, ride with a smile and enjoy the fresh air!

What’s your favourite bike in your collection, and why?

I have around 30 bikes in my collection, so picking a favourite is difficult. I have an original ‘Gladiator’ from 1917 which is a very special thing. Then there’s the bike I bought that started my deep love of cycling – a ‘Colnago’ – which has received a few ‘Campagnolo’ upgrades in recent times. To be honest, I could list the individual qualities of all my bikes… they’re all special in their own way!

Which Lifeplus product or recipe do you use to refuel after a big bike ride?

On the bike I like to have Key-Tonic mixed with water in my drinks bottle. After a ride, I love oat milk mixed with Be Refueled Red Berry, Solis Purple Flash, and a serving of Daily BioBasics.*

*Please note that some products may not be available in a particular country and are only available through normal channels.

For many of us, the joys of childhood were simple – a popsicle on a warm day, a book read to us, and hours of playing in the dirt.

Little did we know that simply playing in the dirt (provided it wasn’t filled with toxins and chemicals) was strengthening our immune system and building its resiliency for when we got older.

It was a win-win for our imaginations and our health.

Even though years may have passed since those days, the delight and health benefits of working with the ground hasn’t changed. Kids and adults alike can still reap the advantages that dirt and soil provide and one fun and learning-filled way to do this is through gardening!

Why is gardening great for kids (and adults)? Here are ten reasons to get out the watering can and get planting.

1. Gardening can increase a child’s microbiome. Healthy bacteria, viruses, fungi, and protozoa make up our gut microbiomes that build our immunity, fight infection, and keep us healthy.  One place to find these microbes is in healthy soil, which makes gardening an immunity-enhancing activity.

2. Gardening encourages appreciation for the earth and the importance of our climate.  Healthy soil, plenty of rain, an abundance of sun, and protection from vermin are all vital for a flourishing garden. Kids can learn the importance of these things throughout the growing process.

3. It helps with the understanding that the world around them is a living entity. Kids may not actually see a plant move, but noticing growth provides them with the opportunity to see how our world is always changing and developing.

4. Gardening helps kids learn where food comes from. Contrary to what they may think, food doesn’t begin and end at the grocery store and growing their own produce can help reinforce that. It’s also helpful in teaching kids the difference between whole food and processed products.

5. Growing food helps teach patience and respect for the process. At a time in which we can access so many things instantaneously, growing plants helps teach patience in order to enjoy the outcome of the process.

6. It’s a lower stimulating hobby. These days, kids frequently spend much of the day on technology and taking a break to stimulate the brain in a calming way that connects them to nature nurtures both their mental and physical health.

 7. Growing food encourages kids to make good choices. It’s often easy for kids to grab a sugar-filled processed snack rather than a bag of carrots, but when the carrots are something they’ve grown themselves, it can be exciting to reach for their own achievements.

8. Kids can get more interested in trying new foods. Sliced kohlrabi? Roasted radishes? Basil pesto? Things that may have previously made kids wrinkle their nose in distaste can suddenly become an intriguing new experiment they get to conduct.

9. Kids feel rewarded for a job well done. Hard work is, well, hard. But providing kids the opportunity to put in hard work also gives them the ability to reap the real-life rewards.

10. Gardening is a good life skill. Learning to grow your own food is a skill that can be used throughout the entirety of life. 

Whether you have a large backyard space and can plant a traditional garden or just a windowsill and need to bring the garden indoors, gardening offers kids significant learning opportunities and health benefits.

Inspiration. Every day the Lifeplus community strives to inspire people around the world to live well. People get it from their work, their families, their mentors, their heroes and even their personal and business challenges.

Our community is full of inspirational people and we’re proud to expand this by introducing a new sponsorship deal with American Olympic Triple Jumper, Christian Taylor.

Christian shares the same mission as Lifeplus which made him an ideal fit: to help others to be the best they can and live well. His determination, focus and passion to give back resonates with the attributes of our customers. It’s shown through his path to success, just like our community.

“The bridge with Lifeplus is that we met right in the middle with our values. Learning about the quality control, the integrity and the sense of family – these are values I can rely on but also values I want to keep close to me on my journey. For me, the glove fit perfectly and I’m so grateful and excited to be a part of this family. Thank you Lifeplus” – Christian Taylor

More than a triple jumper – Christian’s achievements:

• 2-Time Olympic Champion
• 4x World Champion
• 7x Diamond League Winner
• Competed internationally in 400m
• Formed the Athletics Association in the US

We’ll be following and supporting Christian as he prepares for Paris Olympics 2024. Read his interview below to get to know him and discover all about the journey he’s been on to get to where he is today.

Get to know Christian Taylor…

What’s the biggest challenge you’ve overcome as an athlete?

I would say the biggest challenge so far would equally be between rupturing my Achilles last summer and missing my third Olympic game. Or a few years back, due to other injuries I actually had to switch my jumping legs and relearn how to jump again. Both of them were major setbacks for me but having to change my jumping legs actually was a significant success story. I ended up jumping further than I had before – and now I’m hoping I’m in the position to do the same!

How have those challenges shaped you today?

I think it has in terms of my outlook on life or my expectancy towards defining your destiny and almost having a more optimistic outlook on setbacks. That may sound weird but now I’m in a position of expectancy that even if something does go wrong, it has the opportunity to set you up for something greater. Before my big injury, my doctor said to me; “Look, you can give it up or you can learn how to jump again”. At 23 years old, doing top-level sport for 10 years, I just thought I can be happy with my career but maybe there’s still a bit more for me to give. I’m so happy that I pushed through because I ended up being better than ever. That just showed me that with a bit of courage and perseverance, you can actually do more than maybe you even think you can accomplish. So that’s why I try to push myself all the time. You don’t put limits on yourself because we’re almost limitless.

What did your family and friends think of your mentality after the injury?

At times they think I’m a bit crazy but my family are so supportive with everything I do. After the injury they questioned me starting over as I had already reached the top and was an Olympic champion. But once I had committed to it, they were fully behind me. That’s when I moved to Loughborough and I actually connected with James Ellington. As you know, with his story, he has this ‘no quit’ attitude. He was literally facing death and was still so committed to coming back. Having somebody like him to lean on, as well as the support system with my family and friends, makes it easier to keep fighting for something even when it’s difficult to see the finish line.

Who is your hero?

It may be cheesy but I would actually say my father. We almost speak every day if possible, no matter where I am in the world – thanks to technology. He’s someone that has been such a really pure example for me, especially of what it means to be a loving father and husband. He was a tennis player himself so I got to see him in the sporting arena too. He’s inspired from lots of different avenues but for me, the things I value the most were his example of being a father as that’s something I strive to be myself.

Do you have a specific mantra?

I think these things are very seasonal. I know some people really have a life thing that they hold on to but for me, life has changed so much and with Covid and everything, we’ve really seen how many unexpected things can come our way. Right now, and the season I’m in, it’s Michael Jordan’s quote: “You’re never going to make the shots you don’t take.” I think if I’m fearful and unwilling to try something new or go out on a limb, I’m not going to know what I’m capable of. So it’s building that confidence again and just taking the shot. What’s the worst that can happen? I know that may sound weird as so many people are focused on success but I’m not scared of failure at this point.

What’s your proudest achievement?

The proudest thing for me would actually be graduating college. I actually took a ten year break to pursue my athletic dreams between my third and fourth year – but I’ve always been so committed to graduating. It’s something I really wanted to do for myself. So this year I actually got inducted into the hall of fame for my university (University of Florida) and that was really like a full circle for me. I felt it was real recognition from my university of my athletic achievements and I loved being a student there so it means a lot.

Do you have any specific goals this year?

The ultimate goal is preparing for Paris 2024. But we have the World Championships in Oregon this summer. As an American, I take pride in having a home championship so that’s definitely something I’m aiming for. Plus, I’m the reigning champion so I’m working on defending this title. But the ultimate thing is building towards Paris. Every year is a stepping stone towards that.

What does your training schedule look like at the moment?

I train every day except Thursdays and Sundays. At the moment it’s a bit sporadic because of the competitions coming up but if I’m not competing or travelling, I’m training. For example, in the next 10 days, I have three competitions in three different countries so it can sometimes be a bit wild. So I do enjoy the moments when I can lay in my own bed and do my own cooking, rather than staying in a hotel.

What do you like to do in your spare time, when you’re not training?

I’m recently married so now my wife and I try to find ways to date each other. We go on date nights. Vienna is an amazing city so we just try to explore and be a tourist in our backyard. Or just dream of the future, like building a house one day.

What do you do to give back?

For the past eight years, I’ve been a mentor for a programme called Classroom Champions. With Covid, this is more virtual that anything now but prior to this, it was in class at several schools every year.

I also work with an organisation that’s focused on ending human trafficking. It’s something my wife and I have really supported over the last six or seven years as it’s something we’re just really passionate about ending. Aside from this, I participate in walks and various other fundraisers.

What makes you as a high-performing athlete tick?

For me, it’s legacy focused. How do I want to be remembered? That’s something my club coach really instilled with me from early on when I was 15 or 16 years of age. He said that I can do it for fun but also I need to think about how people will remember me when I’m done. Did I have good sportsmanship? Did I always bring my A-game? Things like this are really my ultimate focus and motivation. I want to be able to know that I inspired some people to take up athletics, and maybe even triple jump specifically. It’s also about the win, lose and draw. Whatever the result, enjoy every moment of training and competing. Cherish the gift that you have and do it with class and mostly with a smile, right? To lose and still have that sense of joy is something very unique and special. It’s something I want to project. It’s something I love about social media that anyone can reach out to you. I’ve had messages to say ‘I know it probably didn’t work out the way you wanted to but thank you for taking the time to speak with my kids and having a good attitude through it all.’ For me, that’s what I’m doing it for. Making a difference.

What piece of advice would you give to those starting out?

Self-confidence is huge. Believe in yourself. It goes back to taking the shot. Believe you can do it, even if you’ve never done it before. If you don’t try, you will never know.

I’m big with meditation, as well as visualisation. Sometimes you have to envision it before you actually do it. It’s been so powerful for me, especially in the times where I’ve had injuries or if something hasn’t gone my way. I need to refocus, realign and see myself go through those motions, in that environment, etc. When I go to championships, I’m not nervous because I’ve envisioned myself being at that championship a thousand times before. For me, it’s like I’m walking through my visions.

So ultimately, see yourself doing something before you do it and believe that you can do it.

Which strengths do you believe you have that make you a great athlete?

As you can probably tell from what I’ve been saying – self-belief. I would say my optimism, having that perspective so when in doubt, I genuinely like to focus on the positive outcome. Believe it or not, it’s really not common. I found the more and more places I’ve been and the more training partners I’ve had, it’s so easy to focus on the negatives or believe that something’s not going to work out. It is challenging to stay positive.

I think another part of my strengths is that I’m a real sponge and willing to learn. At this point of my career, I want to be seen as open and coachable. I’m always learning from every situation in and I think that’s really contributed to me adapting with age, to my environment and circumstances. I always have the mind-set to think ‘what do I bring to the table?’ and ‘how can I benefit from this?’. It’s about keeping an open mind.

Without focusing too much on the negatives, are there any weaknesses you’re trying to improve on?

Balance is important. As much as we don’t want to focus on the negatives, it’s important to be realistic and put things into perspective.

In terms of my weakness, I can be overly invested in my visualisation and maybe not be present for those around me. I’m always forward thinking about the next step and sometimes that can prevent me from enjoying the moment.

It’s a blessing and a curse. It’s the reason why I’ve always been able to achieve what I’ve achieved. But the downfalls is that I’ve also missed many moments where I should have just sat back and said ‘we did this!’.

How did you get into sports in the first place?

Sport has always been very important in my life. My dad was super active – whether it was football or tennis. For me, it’s because he was my role model, it was something I wanted to also do to follow his footsteps. My parents were super supportive from the very beginning. I tried everything – golf, tennis, swimming, baseball, basketball. And with trial and error, I found out what I was good at and what I wasn’t. It narrowed it down to track and field or athletics. I was blessed with my childhood to have parents that pushed me to try different things.

Was there any other sport that came as a close second?

Football was my passion. I saw myself being in the World Cup, getting picked for a premier team and travelling the world. I love travelling and I wanted to see the world through football. But unfortunately, my passion was greater that my talent. I did athletics to stay fit for football originally but my dad had to be honest with me and told me to pursue something different. That’s when I went into athletics properly.

What do you think is the greatest challenge that athletes as a whole face today?

The good thing about the times we’re in is that mental health is becoming an issue of importance. It may sound really vague but the reality is that 10 years ago, if you had an issue and you were dealing with something as a young male, it wouldn’t be taken seriously. Dealing with situations is actually finally being encouraged and I think it’s so important. The biggest challenge for athletes, from my perspective, are the unseen challenges. Not the injuries that are visible, but the one that people struggle with behind closed doors. No one ever has to go through it alone and that message couldn’t be more key for people to hear.

Has there been a piece of advice that you’ve received that has stuck by you for your career?

Yeah, it was actually from one of my college team mates which I’m so grateful for to this day. He just told me to have fun. It’s so simple but you can be really distracted with so many things – striving to be better and the world of social media. It all means nothing if you’re not enjoying what you’re doing. Sometimes I have to just remind myself the reason I’m doing all of this.

How do you keep the team spirit going in athletics?

It’s actually just my wife and I when it comes to training. When I make a national team, there’s a lot of pride in bringing back as many medals and representing your nation or university in the best way. I take a lot of pride in the people, the organisations and the universities I represent and that’s the driving force.

What does your diet look like and does it change in the lead up to a competition?

I love cooking in general so any opportunity I have to explore new meals, I really enjoy it. I generally eat pretty well throughout the year. In the lead up to a competition, we’ll be a bit more focused and be mindful of how the different foods affect your body, with recovery most importantly. But balance is also important. I’m far from perfect and I do like a treat every now and again.

You’re a four-time world champion. Does the buzz ever go when you’re competing for these big competitions?

Every competition, I’ll get introduced as Olympic champion and World Champion and it feels really good for a few seconds. But every time I compete, I remember today is someone’s day. You always have to earn a title, whether I’m the defending champion or not, it’s not handed to me. I’m grateful for the accolades but whenever I show up, I’m conscious about being my best as I know I will be challenged just as hard as other people want that title.

Follow his journey to Paris Olympics 2024!

From videos, event appearances to inspiring and informing blog articles, keep an eye out on our social media channels to see what comes out of this new partnership with Lifeplus!

Suffering with anxiety is never a pleasant experience.

The charity mind.org.uk describe anxiety as feeling tense, nervous or unable to relax. You may feel a sense of dread or of fearing the worst, or you may feel like the world is speeding up or slowing down and everyone is looking at you judging you for the way that you feel.¹ Sports performance anxiety, also commonly known as stage fright, is when you feel these things in a sports-like setting. It’s not uncommon but if you’re unable to get on top of these feelings, they can stop you from exercising and doing what you love, may affect your career or worse still, can cause serious self-esteem issues that result in your confidence plummeting.

Learning to control your emotions

Totally overcoming anxiety and achieving a healthy mental state can be difficult, but there are things you can do to reduce your symptoms. First though, you should acknowledge how you’re feeling, which comes from recognising your symptoms and attributing them to what they are – anxiety.

Symptoms of sport performance anxiety may include:

• Racing heart or rapid breathing
• Dry tight sensation in your mouth and throat
• Shaking hands, knees or lips
• Quivering voice
• Cold or clammy hands
• An unsettled feeling in the pit of your stomach
• Nausea or physical sickness
• Dizziness or vision changes

Performing in front of or with people can bring your fears and vulnerabilities to the surface. It’s important to remember that nobody is perfect. You’re not expected to be perfect and it’s alright to make mistakes. Overcoming performance anxiety is largely about confronting your insecurities and accepting who you are. But it’s also about learning how to control negative thoughts and redirect them into more positive thoughts.

How to boost confidence through tackling performance anxiety

For some people confidence and a healthy mental state may seem to come naturally. This may well be the case, or they may just be better at giving off this persona. Thankfully, for other people confidence can be learned.

One of the best ways to overcome sports performance anxiety is to be thoroughly prepared. Practise not just your sport, but all the intricacies around it. What you wear while you’re performing? What are the timings of any events and how will you get there? What’s your fuelling strategy for any workouts or races?

Be kind to your digestive system by limiting caffeine and sugar during the day of your workout or performance but be sure not to starve yourself. Make sure that you have enough energy by consuming complex carbohydrates such as whole grain pasta or rice a few hours before you are due to perform.

Visualise the audience in a positive way

It’s all too easy to fall into the trap of thinking that those you are working out with or spectators are there to judge you. The truth of the matter is though, that they are much more likely to want to see you succeed. Try focusing on the positives when you think about your audience or workout buddies. Don’t focus on what could go wrong but visualise your success.

Psychological health and mental tricks to help with sports performance anxiety

It might take some getting used to but try connecting with your audience. Smile at them and make eye contact. Focus on the friendliest face you can find and pretend you’re performing just for them. Even if you don’t feel like it, try to laugh. Studies have shown that laughing – even if you don’t find anything funny – can help you relax.² There’s also a strong link between looking good and feeling good and how you perform.³ If you look and feel good you’re more likely to perform better, so take pride in your appearance and if you have a pair of lucky socks there’s certainly no harm in wearing them!

While performance anxiety can be very unpleasant it’s important to remember that the sensation is usually only fleeting. Learning to confront your fears and then managing to control them can be empowering for even the most naturally unconfident of people. If you do find yourself consumed with sports performance anxiety however, it could be beneficial to consider speaking to someone such as a cognitive behavioural therapist, who can help you tap into further ways to overcome your performance anxiety and support and guide you with your psychological health.

1. https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/symptoms/[↩]
2. https://journals.sagepub.com/doi/abs/10.2466/pr0.2002.91.3f.1079[↩]
3. https://www.inc.com/molly-reynolds/research-shows-that-the-clothes-you-wear-actually-change-the-way-you-perform.html [↩]

Maintaining positive mental wellbeing during a pandemic. After reviewing the Lifeplus “Attitudes to mental wellbeing – phase 2 report” conducted by Cambridge Market Research, Dr Elizabeth Robinson RMN BSc (Hons) PhD ENB 985 DipMan IPT comments on the impact and context of Covid-19 and makes suggestions to help maintain positive mental health.

Mental health in the context of Covid-19

Life at times can be stressful and challenging, the Covid-19 pandemic has added to this pressure and turned many lives upside down, significantly changing what we do at home, work, with our friends, families, and how we use our social supports. Furthermore, there are the potential extra worries including finances, the uncertainty of changing restrictions and lockdown, the stress of having to multitask to a completely different level to deal with homeworking and home-schooling, the ongoing threat of dealing with the virus, and potential illness. Sadly, there have been many who suffered significant illness or indeed lost their loved ones to Covid-19; where restrictions have prevented their ability to give support to their loved ones, or indeed receive the usual level of support having experienced their loss. The context of the current pandemic substantially increases the importance of working to optimise our mental wellbeing to prevent an exacerbation of current mental health problems or the development of new ones.

More tips to optimise mental health and wellbeing

Despite the pandemic, there are many positive approaches we can adopt that can effectively optimise a positive mental wellbeing. I offered some tips after reviewing phase one of the study and have added to them below. 

People

We are social creatures, positive contact and connections with others is helpful to maintain optimum mental health. Since the pandemic there have been significant changes in our ability to connect with our social network which can increase our vulnerability to mental health problems. We obtain social benefits from others in many ways, it is helpful to think about the children’s song “head, shoulders, knees and toes” to remind ourselves how to use this support and ensure we appreciate the range of social support and consider where we may need to optimise this.

The “head” represents who in our lives we can get our “heads together” with, have a good catch up or engross ourselves in those stimulating discussions. The “shoulder” relates to the person who will provide the shoulder to cry on during the tough or challenging times. It is completely natural to feel bad when bad things happen so expressing this and sharing your feelings with someone who shows understanding is healthy and minimises exacerbating mental health problems.  The “knees” refers to those we can have a “knees up” with, for a giggle, have fun, or light relief; this helps recharge our batteries and potentially build resilience to deal with stressful events or challenges. Finally, we occasionally need people in our lives to give us a shake, to get started with things we may be avoiding, or else something more definite such as using the “toes” to give us the kick of motivation we need!

Relationships, social contact and connections do not always happen by chance, we need to make plans to sustain these activities and contacts to maintain a positive mental wellbeing. Contact can be in person (rules permitting) or by remote means, Covid-19 requires us to use more creative or imaginative ways to do this.

Activity – physical and fun

There is evidence that physical exercise, pursuing hobbies and leisure interests contribute to positive mental health and can ease symptoms of depression, stress and anxiety. Try to think how you can structure regular activity into your daily or weekly routine – consider what is realistic, achievable and fun. If you are spending long periods of time at your desk, set the phone alarm at intervals to ensure you stand, stretch or take a break. Think about various ways you can remain active and involve others for support (these may be online or in person), including video calls/quizzes, walking, running, cycling. And be social – say hello to others while outside or to a neighbour over a fence. Be active in the home, consider playing music whilst washing up or doing housework, you can sing or dance and be active as you work.

Try to plan “me time” for rest and relaxation. Plan specific time for this activity and try to enjoy the anticipation of the event as much as the event itself. During lockdown you may need to be creative about what this activity should be, it should be something that works for you. This could be anything from planning to watch a film or a TV programme (with someone in the household, or a different household who watches it at the same time), making a video call, planning a long soak in a bubble bath with a good book, or planning a special meal for a “date night”.

Plan regular exercise. See if you can involve others – you may still do it separately but you can set goals and talk about your progress together. When walking outside, take some time to pause or slow things down and use mindfulness techniques to notice your environment, using all your senses: pay attention to what you see, hear, feel, and smell. Be curious about plants as they grow, new leaves coming on trees, bulbs coming through, the colours, the shapes, look at the skyscapes around you, movement, light, textures, the noises around you, the birds, the wind, people, water sounds, etc. The feeling and the smell of the air on your body. Look out for your favourite experience and tune into this, just for the pleasure of it.

Work/home balance

Home and work are equally important. It is not unusual for people to struggle with achieving and maintaining the right balance between the two. Furthermore, Covid-19 has added an additional complication for so many of us, facilities, boundaries, technical issues, home-schooling to name a few.

Try to establish and maintain definitive boundaries that separate work from home. If working from home, identify a specific area to work, if possible try to separate this from your relaxation space, ideally in a separate room, however more commonly it may involve part of your home such as a dining room table converted to a workstation. Plan to work to explicit start and end times to your working day and clear away the area to reclaim it for home use. Whilst it takes time and is a nuisance setting up the workspace at the start of the day, clearing it at the end of the day, it is more than likely quicker than your typical commute to work. Make sure you take regular breaks where you move away from this workspace, if sitting at a desk, ensure you stand, stretch and walk around sufficiently. Keep hydrated and plan regular mealtimes with healthy nutritious food, avoid spending lengthy times in front of a computer desk, followed by an immediate urge to stock up on unhealthy snacks.

Be clear and explicit about expectations of yourself when working in the current conditions, with the resources and technical support available to you at the time, these expectations can be internally driven, causally linking to what you think you should be doing or may be the expectations of work colleagues/bosses. In either situation, ask yourself – do they expect enough, the right amount or too much?

We can often be our own worst enemy and reflect on things we have not done; try to stand back and look at what you have achieved, rather than what has not been done. Try to cut yourself some slack when planning your work, avoid overestimating what can be done in a specified timescale and remain realistic about what is achievable. Remember, you are one individual, consider who else could be called upon for help or should take some responsibility.

– Dr. Elizabeth Robinson, Psychotherapist RMN BSc (Hons) PhD ENB 985 DipMan IPT

Respect yourself

Frequently we can get wrapped up in the hustle and bustle of life – juggling work, kids, home, and other aspects of life. Try to pause and take a moment to reflect on your achievements, try not to overcomplicate this or make it a bigger deal than it is, stand back and notice the full range of your achievements. This may include what you bring to your friendships or give to your kids, your ability to laugh at yourself or have fun, your cheeky sense of humour, how you have helped a neighbour, learned to cook, garden, sew, or even learn new IT skills for example. How many times do we reflect on these achievements, furthermore, how often do we give ourselves a pat on the back for these achievements?

Be honest and try to reflect on the areas you could target to improve. For me, I often smile to myself and imagine this as a school report, where a teacher may write “could do better” in some areas which may include:, making time for yourself, setting realistic expectations of what can be done at work and/or home thus avoiding setting yourself up for a fall.

Goals/targets

Part of the survey results demonstrated that younger people were more likely to set goals or targets to work towards, I believe this is useful technique to use to optimise our mental health and potentially improve our quality of life. Considering all the areas outlined above including how to make the best of our social contacts, obtaining the correct work/home balance, remaining active and respecting ourselves, I have often found it useful to set goals. It is important to ensure these are realistic and achievable, and may be short, medium, or long-term targets. I often suggest to people they could set goals and rate out of 10 (10 equals achieving the goal) how much they currently feel they are achieving the goal. Try to consider what can be done that will raise the score from its current position, i.e., if a person has set a goal to run 5K with a friend and rates the goal as 1/10, I would ask them to consider what they can start to do that would increase their current rating of “1”. I think it is helpful to share your goals with relevant significant others and talk with them about a plan to achieve the goals.

Context of Covid-19

Despite the tremendous challenges of Covid-19, I have been overwhelmed and proud to have seen the best in people, and see people adapt despite such difficulties. I notice the support from friends and neighbours offering practical help, or a listening ear, or even organising a street exercise class! Many of us know so much more about our neighbours, there has been an increase in community support and spirit. Furthermore, I have seen my 80-year-old mother master digital technology and I have been surprised to have had more contact with friends and colleagues nationally and internationally than ever.

I have found it helpful to look at others and notice how they are making the best of this hugely challenging situation. Personally, I aim not to simply get through this but to look back and reflect on what steps I took that got me through one of the greatest challenges we have faced, and who helped me on this journey.

Support for mental health

In addition to suggestions that I have outlined above, I would recommend looking on the NHS website which provides a list of organisations, charities or support groups which offer expert help and support to deal with a comprehensive range of mental health problems including; anxiety, depression, men’s health, suicide prevention, or OCD, sexual abuse, alcohol/drug misuse, Alzheimer’s society, and bereavement. Please note this is not comprehensive list. The website also includes information on mental health and wellbeing (for adults and children) to help a person deal with a range of challenges including reducing stress, loneliness, grief, anger, etc.

There are tips and techniques including breathing exercises, time management tips, coping with money worries, mindfulness and five steps towards improving mental health and wellbeing.

Mental health support – NHS list of charities/organisations/support groups

There is helpful information, including video and audio sessions. Additionally, there is a full range of psychological therapies including interpersonal psychotherapy, counselling, cognitive behavioural therapy, guided self-help, mindfulness based cognitive therapy to name a few. You could also explore a range of stress busting apps.

Finally, Lifeplus has created a simple “Mental Health 5-a-day” approach to support mental health and help you incorporate small daily changes into your routine to improve mental wellbeing.

About Dr. Elizabeth Robinson

Dr Elizabeth Robinson (RMN BSc (Hons) PhD ENB 985 DipMan IPT) is a psychotherapist and has worked in the field of mental health for over 35 years. Her initial professional training was as a psychiatric nurse, she then studied Health Sciences (BSc.Hons) followed by a PhD at the University of Durham. Her research examined functional brain imaging in depression with interpersonal psychotherapy.

She has worked with acute mental health problems, forensic psychiatry and as a senior researcher in mental health research. Her initial training in interpersonal psychotherapy was in Geneva in 1997 after which she completed her supervised cases and research training in 1998 from expert interpersonal psychotherapists from New York. Whilst working as a researcher she was the lead interpersonal psychotherapist for a number of clinical trials.

She currently provides training in interpersonal psychotherapy, has organised numerous courses nationally, and provides ongoing supervision to therapists such as psychiatrists, psychologists, nurses, social workers and occupational therapists. Within research, she was involved in the assessment, psychiatric ratings and treatment for randomised clinical trials in schizophrenia, depression, anxiety, social functioning, suicide, sexual dysfunction, interpersonal psychotherapy and brain imaging. Although her special interest is in depression, trauma and sexual and relationship difficulties she has considerable experience working with anxiety and phobias and uses a number of psychological treatment models including interpersonal psychotherapy, psychosexual counselling, eye movement desensitisation and reprocessing, anxiety management and cognitive behavioural therapy.

What is floral therapy and how does it benefit our wellbeing?

There are many practices that have received a lot of attention in recent years for their soothing effect on our minds and how that plays into a more robust wellbeing: Mindfulness. Nature. Aromatherapy. Aesthetic pleasure. Manual and craft therapy. Utilitarian art. Creative expression. But to do each of these things individually would take a lot of time and effort! Wouldn’t it be wonderful if there was a concept that combined them all? Well, there is! It’s known as floral therapy—or flower mindfulness – but just what is floral therapy exactly?

How does floral therapy work?

Floral therapy can be a passive experience, simply involving lingering a little longer at a floral shop or in the flower section of the grocery store, or literally stopping to smell the flowers that you may pass in your garden or when you are out for a walk. It can also be a more hands-on experience of arranging and tending to flower bouquets. It truly is that simple.

What are the benefits of floral therapy?

Floral therapy helps us disconnect from our screens and our to-do lists. It helps us stay in the moment as we focus on a task that involves our hands and occupies our minds ‘just enough.’

Mindfulness can sometimes feel difficult. We may ask how we are to stop our minds from processing so many thoughts or when can we really take a half-hour break to sit and meditate. Meditation can also feel strange and uncomfortable if you are new to it and you simply might not want to do it.

Using nature as therapy

We’ve all heard of physicians in Japan prescribing “nature” to patients as a form of preventive or even therapeutic medicine. Or take the Scandinavian expression “There is no bad weather; only bad clothing” as a reference to the need to be in nature in every season. Some hospitals are creating wellness gardens for patients to visit. “Forest bathing” (a walk in the woods) has become popular. This is because nature soothes and nurtures us. It is undoubtedly good for our health!¹

That said, nature doesn’t have to be this distant place. There is this concept that nature is far away from us, that we have to travel far to get there. Instead, reframing the idea of nature to include small snippets of plants and flowers can make “nature bathing” a more easily accessible everyday practice. That is why floral therapy is so appealing—it is easy to do.

It’s all about flower power!

Let’s not forget how wonderful flowers smell. Have you ever walked down the street in early summer and passed a lavender bush or a jasmine vine? Or revelled in the smell of your Christmas tree when you first bring it home? That is because the scents of nature, particularly plants and flowers, help to release the feel-good chemicals in our brain. Part of the reason essential oils have become so popular is that they are a way to bring natural scents into our home and workspaces which help calm us.²

When you are arranging flowers or are at a flower shop or spending time in a flower garden, you are reaping the benefits of aromatherapy, simply by being there!

Beyond the wonderful smell, quite obviously flowers are gorgeous. Human beings are drawn to aesthetic beauty. We like to be visually pleased. People go on holiday and pay extra for a room with a view! We might spend hours at an art museum just to experience the beauty. We want our homes to look comfortable and feel visually pleasing. And obviously we like to make ourselves physically attractive by dressing nicely and taking care of our bodies, hair and skin. Looking at flowers and seeing the vibrant, bright colours or soothing ivories and whites is a pleasant experience.

Creativity through floral therapy

When we participate in flower arranging, we are using our hands. Many of us work in an occupation in which we are seated, looking at a screen and using our minds and social skills. However there is something to be said for using our hands to create something. Some people like to experiment with carpentry in their free time or perhaps see cooking as their manual therapy. Flower arranging is another way to not only make something with our hands, but to create something pleasurable and useful to our homes (or offices!).

We all need creativity in our lives. Perhaps you are a painter or maybe you like to play the piano. However many of us haven’t participated in something artistically creative since we were children in school. Floral therapy allows us to express some aesthetic creativity. First we pick the colours when we are buying or picking the flowers and foliage. Then we choose the right vase or glass for them. And finally we find ways to arrange them to showcase their textures, colours and shapes. It may sound simple, but floral therapy really might be the ultimate form of wellbeing.

1. Song, Chorong, et al. “Physiological Effects of Nature Therapy: A Review of the Research in Japan.” International Journal of Environmental Research and Public Health, vol. 13, no. 8, 2016, p. 781., doi:10.3390/ijerph13080781 [↩]
2. Cho, Mi-Yeon, et al. “Effects of Aromatherapy on the Anxiety, Vital Signs, and Sleep Quality of Percutaneous Coronary Intervention Patients in Intensive Care Units.” Evidence-Based Complementary and Alternative Medicine, Feb. 2013, pp. 1–6., doi:10.1155/2013/381381 [↩]

Why gardening is good for you and how to reap its rewards

Some people love gardening and view it as an enjoyable hobby. Others see it as a necessary chore. Whatever your viewpoint though, part-time or avid gardeners will be pleased to know that gardening and wellbeing are very closely related! Whether it’s by presenting the opportunity of escaping the white, grey and darkness of winter or the enjoyment at watching seeds and bulbs that you’ve planted burst into life in the spring, gardening has a number of benefits that you might have previously taken for granted, or perhaps not even realised.

Gardening is more than a hobby reserved to retirees, pensioners, and grandmothers; it has caught on with younger adults and a growing number of school-based programs are expanding into gardening and the benefits it carries. Popular smart phone apps such as Plant Snap, blogs like You Grow Girl, and viral hashtags like #citygarden and #growyourfood are encouraging younger adults to get their hands in the dirt, and as gardening and wellbeing go hand-in-hand, this can only be a good thing!

Gardening for mental health

Gardening is good for your physical, mental and social health—and science proves this is true!

A meta-analysis highlighted the benefits of gardening to include reductions in feelings of anxiety and depression. People who gardened had lower body mass indexes (BMI), which is the gold standard of healthy weight analysis. Gardeners saw increased overall life satisfaction, improved quality of life and a deeper sense of community.¹

Aside from brain health, gardening contributes to improved mental health. It helps combat stress and has even been shown to be more relaxing than reading or other hobbies. It also brings aesthetic beauty to a space. When our homes, neighbourhoods and cities are beautiful, it affects our quality of life.

Cognitive and brain health improvements are just one of the benefits that gardeners see though. Researchers in Australia followed nearly 3,000 seniors over 60 years old for the duration of 16 years in order to better understand what lifestyle factors contributed to the onset or avoidance of dementia. Daily gardening was among the more notable protective factors for participants.²

Benefitting the environment

Gardening or ‘growing your own’ contributes to better environmental ethos. The resources used in mass farming contribute to global environmental degradation. This also refers to those accompanied with the fuels utilised to transport food, the plastics for containers, the pesticides of questionable safety and the nutritional quality of produce picked unripe, shipped long distances and stored for much longer periods between picking and consuming than in generations past. They also contribute to fundamental changes in the nutritional content of fruits, vegetables, grains, seeds and nuts. If you can offset some of that with even a kitchen window herb garden, you are helping the environment as well as your and your family’s nutritional foundation. And there is the added benefit of knowing where your food is coming from. It provides the comfort of knowing your farmer at a micro level.

The link between gardening and wellbeing

The lack of exposure to nature is of epidemic proportions in the developed world. Advocates for getting more “vitamin N” (the “n” stands for “nature”) name even going to small city parks as an important activity for getting outside—no need to take a long trek to a distant forest. Gardening is a small microcosm of the natural world and has the added element of interactivity. While a walk in the woods is wonderful for the senses of sight, smell, and sound, gardening adds the element of touch.

Another reason how gardening and wellbeing are linked is that it provides more exposure to vitamin D which helps boost your immunity and contributes to better mental health. In addition, non-insulated direct body contact with the earth connects us to the natural electromagnetic field of our planet which is very likely the best antidote to the “electro smog” of Wi-Fi, mobile phones and 5G, as well as the non-native EMF generated by our massive global electrical grid and the circuits that bring it into nearly everyone’s home.

Gardening as a form of exercise

It might not be the most obvious form of exercise but gardening still counts! While most sorts of gardening aren’t going to make you break a sweat the way a run or swim will, gardening can help keep you in shape by maintaining flexibility and agility.

Squatting down to pull weeds, bending over to plant a seed and twisting your torso to pile dirt around a plant are just some of the functional movements that planting promotes.

You’ll be amazed how hungry you get after a few hours of gardening, which just goes to show how many calories it can burn!

1. Soga, Masashi, et al. “Gardening Is Beneficial for Health: A Meta-Analysis.” Preventive Medicine Reports, vol. 5, 2017, pp. 92–99. doi:10.1016/j.pmedr.2016.11.007. [↩]
2. Simons, Leon A, et al. “Lifestyle Factors and Risk of Dementia: Dubbo Study of the Elderly.” Medical Journal of Australia, vol. 184, no. 2, 2006, pp. 68–70. doi:10.5694/j.1326-5377.2006. tb00120.x. [↩]

Human beings are truly exceptional creatures. Think about those very first few days, weeks and months of a baby’s life, of your own life.

We are born into a world of extraordinary change from day one. All around us are brand-new sensations, sounds, smells, tastes, sights. Absolutely everything is unknown. The wonderful thing is that most of us just get on with all this great swathe of new experiences. We don’t make a big fuss about it. We learn to recognise things, to work out which ones we enjoy most, and to start making sense of what we are hearing and seeing. In the first year of being alive we are able to embrace change as a simple fact of life. We are all born learners.

But then, somewhere along the way, we begin to develop patterns of behaviour that become the norm, the ‘way we always do things’, and which become predictable. Somehow that cute, curious, inquisitive child that we once were is in danger of getting stuck in a rut, resisting change, and even becoming afraid of change.

The truth is that enjoying change and trying out new activities and experiences continues to be beneficial to our wellbeing throughout the whole of our lives. In fact, maybe it becomes even more important as we get older.

There’s no need to wait for the New Year to turn over a new leaf. You can do it today.

A small amount of time spent doing something you have never done before can lead to even more opportunities and have a liberating, rejuvenating, uplifting effect.

It can be something really very simple.¹ You don’t have to start bungee-jumping or skydiving… Take a different route into work in the morning. Jump off at a different bus or tube stop. As you walk down your local high street look up and see what is above you. Try something new on the menu rather than the dish you already know you like. Set aside an hour or two to go and see a new film, visit an exhibition, listen to some new music, whatever it is you enjoy.

Given that all our lives seem to be frantic, one great new experience is to give yourself fifteen minutes of ‘me time’,² finding somewhere quiet to sit calmly, relax and reflect. For most of us that in itself is a new experience!

Meeting new people is also an excellent, positive element for a fresh state of mind. In the information age, a few mouse clicks will open up a wealth of options and information about local activities and groups – maybe there’s something you have always thought about doing but never got round to. This is the perfect chance to finally do it. You’ll learn new skills, make more friends, and have something to talk about, blog about and, who knows, even be able to boast about! And if you keep our current friends involved with what you’re doing, and introduce them to new friends, your whole social life will thrive.

The confidence of having tried, enjoyed and mastered something new is infectious. You may find that other people start noticing and commenting on your good mood, and that at work you can use that new-found confidence to good effect.

So, that’s enough advice. Don’t leave it a moment longer. Try something new – right now!

1. http://www.bbc.co.uk/earth/story/20160420-how-nature-is-good-for-our-health-and-happiness [↩]
2. https://www.mindbodygreen.com/0-20080/why-me-time-is-so-important-for-happiness-infographic.html [↩]

Many of us already know that organic whole foods are highly nutritious with little to none of the additives and preservatives that can be found in some of the processed foods lining our supermarket shelves. Yet many also believe that sourcing good quality produce involves specialist suppliers or higher price tags. Yet there’s another option for anyone looking to introduce more whole foods into their diet; why not have a go at “growing your own” at home?

There’s something special about growing your own fruits and vegetables. From planting the seeds and seeing the first tiny shoots appear, to watching your plants grow and mature…then of course, the excitement of picking your own crops and getting to eat the fruits and vegetables of your labour.

Easier than you think…

Here’s the great thing…you don’t necessarily need to have a vegetable patch or even a garden! You can easily grow your own using window boxes and pots on a balcony or in a tiny paved backyard.¹ If you already have a garden, but don’t think you have space for a dedicated vegetable plot, use containers or hanging baskets instead or try growing vegetables in between flowers and other plants.

From a nutritional point of view, you’ll also have the extra satisfaction of knowing that not only are you getting essential nutrients from a natural source – but that you nurtured them yourself, bringing them from the earth to your table with your own two hands!

To help you get started, here are some ideas for simple and nutritionally beneficial foods to grow at home. All of these can be grown from seed or, if you’d prefer, you can buy small plug plants ready to grow on at a garden centre or nursery.

Tomatoes

One of the key benefits of growing tomatoes is that they’re very versatile. You can eat them freshly picked in salads, grill them on toast for breakfast, bake them or use them as an ingredient in many dishes.

They are nutritionally rich in vitamins A, C and E, plus they’re an excellent source of the antioxidant lycopene, which gives most tomatoes their classic red hue.² They’re also easy to grow in pots, tubs, grow-bags and even hanging baskets, where the fruit will tumble down the sides. The smaller varieties of cherry tomatoes are particularly good for growing in hanging baskets.

Salad leaves

Salad leaves, such as lettuce, spinach, cress or endive are also easy to grow, and in fact make a great partner for tomatoes; they can grow between other plants as long as enough light can get through to them. Salad leaves grow well in window boxes or any small containers, and don’t take up too much space.

Picked and eaten fresh, these seemingly light leaves are packed with vitamins and minerals.³ For example, cress is a good source of vitamin C, whereas young spinach leaves and endive are rich in folate and iron – 90g serving of spinach and endive provides approximately 130mcg of folate.⁴

Courgettes

Although courgettes take up a bit more room, they’re easy to grow and can be prolific fruiters – plus they are incredibly versatile, nutritional powerhouses.⁵

They’re a good source of potassium and vitamin C. In fact, a 100g serving of lightly cooked courgettes can provide approximately half of your recommended daily vitamin C intake!⁶

Bake them, sauté them stuff them… they’re a useful ingredient in a variety of dishes – plus if you’ve grown your own tomatoes too, you’re on your way to a delicious ratatouille!

Carrots

Root vegetables, such as carrots, are a good staple vegetable⁷ to include in your diet and are even sweeter and tastier when grown organically at home. Although traditionally grown in the ground, it’s possible to successfully grow “short-root” varieties in pots. Alternatively, some people grow carrots in tall thin pots or even drainpipe tubes!

Their distinctive orange colour comes from the antioxidant beta carotene. Raw, sliced or chopped, boiled, steamed or added to casseroles, soups or stews – carrots are versatile, and will preserve their nutrients very well however prepared.

Strawberries

A favourite for children and adults alike, strawberries are versatile in that they can be grown in a garden, tub or even a hanging basket. It’s possible to buy specially designed strawberry planters, with holes or pockets for the plants to grow out of and the fruits to cascade down the sides.

Freshly picked juicy strawberries are a real treat, and even better when you’ve  picked your own crop – growers often remark that they can ‘taste the sunshine’ in their own strawberries. Rich in potassium, folate and vitamin C, strawberries are one of the tastiest and most indulgent ways to supply yourself with key nutrients.⁸

Taking things further

These are just a few easy ideas to start with, but if you get the gardening bug why not broaden your horizons? You can invest in growbags or convert an area of your garden into a designated plot. If you’re lacking space and want to investigate further growing opportunities, look for a local allotment near you where you could rent a plot, or find out if there are any community gardening schemes in your area.

Finally, remember that a golden rule in nutrition is the more variation the better, so why not look into diversifying and expanding your harvest as you become more confident? Growing different produce can also help you discover new recipes, as you seek to make the most of your newfound bounty!

There’s no doubt that growing your own whole foods can be nutritionally beneficial, but it can be so much more. Cultivating your own little patch of soil and connecting with nature to “create” food of your own can be emotionally satisfying.

Easy to start, infinitely rewarding to master, why don’t you give it a go? Next stop: self-sufficiency!

1. https://www.rd.com/home/gardening/window-box-ideas/ [↩]
2. https://www.medicalnewstoday.com/articles/273031.php [↩]
3. https://www.health.harvard.edu/staying-healthy/salad-greens-getting-the-most-bang-for-the-bite [↩]
4. https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid#4.-Leafy-greens [↩]
5. https://www.stylecraze.com/articles/benefits-of-zucchini-for-skin-hair-and-health/#gref [↩]
6. https://www.healthline.com/nutrition/zucchini-benefits [↩]
7. https://www.rd.com/health/wellness/benefits-of-carrots/ [↩]
8. https://www.healthline.com/nutrition/foods/strawberries [↩]

Rediscover your creative mind

When did you last pursue a creative activity? Creativity is something that’s so natural to us as children, but as we grow older, it’s all too easy to become side-tracked by daily life and forget to take time out to satisfy our creative desires. Creativity in adults is just as important as creativity at any other age though. Creative activities can inspire joy, passion, inspiration and they encourage us as adults to forget our age, as no matter how old we are, it’s never too late to rediscover your creative mind. As editor and leading creativity researcher Ruth Richards once said, “Everyday creativity is . . . fundamental to our very survival. With our everyday creativity, we adapt flexibly, we improvise, we try different options . . .”¹

Quite simply, creativity is part of what it means to be human²

How creativity and age are connected

Do you feel as if you have suffered a loss of creativity as you have gotten older? If so, you’re probably right, as new research by UC Berkeley psychologists suggests that losing creativity with age does tend to happen. Through a series of experiments, it was discovered that adults resorted to less creative thought processes than children.³ Nevertheless, there are plenty of new ways to find and embrace creativity, tap back into the part of your brain responsible for creative thinking and foster a new way or approaching creativeness. If you feel nervous, lost or unsure of where to begin, don’t worry as we’re here to inspire you.

Eight easy yet creative activities for adults

You are never too old to rediscover old hobbies or challenge yourself to learn new things! Whatever your hobbies, interests and current lifestyle, there’s a perfect activity just waiting for you. It doesn’t matter if you are mainly interested in creative activities for adults at home alone, or if you would like ideas for new things to experience with family or friends. People in all circumstances can tap into their creative minds, embrace change and try something new indoors, outdoors, in public and at home. Creativity is available to all of us!

Take a look at the following table to see just how easy it is to inject some creativity into your life.

Find your own rhythm

Music can positively influence our mood, as shown in two recent US Studies from the Department of Psychology at Knox College, Galesburg, IL and the Department of Psychological Sciences at the University of Missouri, Columbia. Findings from these studies demonstrate that listening to positive music may be an effective way to improve happiness. When combined with an intention to become happier, the results are even greater.⁴

Music and singing is accessible to all of us. A few minutes singing in the shower or car can fill you with passion and joy – it doesn’t matter if you think you are any good or not. No one can hear you unless you choose to let them!

Why not go further and start learning a musical instrument? Again, it doesn’t matter how good you perceive yourself to be as it’s less about talent and more about enjoying creativity in adulthood and learning to enjoy your creative nature. If you’ve never picked an instrument up before don’t worry, you’re never too old!

Dance it out

A study conducted at the Faculty of Psychology at the University of Warsaw, Poland⁵ concluded that dance can bring about changes in mood and is one of the easiest creative expression activities for adults to encourage us to feel joy.

Too shy to dance in public? That’s ok, just turn up the music and dance around your living room where no one can see you! If you would prefer to enjoy dance as a group activity, or guidance, check out local dance classes and go along for a taster session.

Discover the power of imagination with creative writing

If you are less about movement and more about thought, then creative writing and creative thinking activities for adults might be more for you. Reading a book is a great way to enjoy some me time and also good for tapping into your creative mind as you picture the visual worlds being described for you.

But why just read other people’s stories? Why not tap into your own imagination and creative thinking by writing your own fictional stories? Take some time, even just a few minutes a day, for creative and positive thinking and you’re sure to add value to your life.

Embrace different kinds of arts

Are you an art lover? Why not visit an art gallery or join an art class with friends? Get together to share in the fun of drawing, painting and creative design as you create your own artwork. If you’d rather not commit to a regular class, there are plenty of art-based creative activities for adults at home too – why not start a mosaic project, or start completing an adult colouring book?

Creative crafts projects for adults

Pottery, knitting, sewing and embroidery are all great creative projects for adults. If you need some inspiration, take a look online at the main craft tutorials available and see if you can find one that takes your fancy. YouTube and Pinterest are great places to start.

Foster creativity with DIY projects

YouTube is also a fabulous resource for a number of DIY projects, with ideas suitable from beginners right though to experienced professionals. You could start with something simple like soap or candle making and start to create your own resources rather than buying them from shops.

Get creative and sustainable with upcycling

Upcycling is a perfect project to combine creativity and sustainability. By taking resources that already exist and thinking of ways to revamp them or tweak their design, you are being creative while also looking out for the environment.

Gardening as a creative activity

Gardening is not just a chore, it can be a source of creative tasks for adults to explore. Eco-therapy – a form of therapy based on interacting with nature, is great for reducing stress. If you don’t have an outside space, you can still benefit from activities such as filling your house with plants or repotting them to give them a new lease of life.

Get creative as a family – activities for kids, adults and older adults

Children, adults and older adults alike should make creativity a focus in their lives. Take time to enjoy creative family activities together. Spend time with your kids and with the older members of your family and find some common ground by blending creative activities for young adults with creative activities for older adults. Lots of the ideas here are fun, free and are designed to create memories as you tap into your creativity at any age.

1. https://psycnet.apa.org/record/2007-09305-000 [↩]
2. https://www.arts.gov/sites/default/files/how-creativity-works-in-the-brain-report.pdf [↩]
3. https://www.pnas.org/content/pnas/114/30/7892.full.pdf [↩]
4. https://www.tandfonline.com/doi/abs/10.1080/17439760.2012.747000 [↩]
5. https://www.tandfonline.com/doi/abs/10.1080/17461391.2014.969324 [↩]

You could try chocolate – a tried and tested go-to for most of us. And we know, scientifically, it can help. 

Chocolate contains a small amount of tryptophan, an amino acid used by our brains to make serotonin (the neurotransmitter linked to feelings of happiness). ¹ But we also know it’s likely to have an effect on our weight and this may not make us feel quite so good. Luckily there are many other ways we can look to stimulate our brains and improve our moods without any potential negative effects.

Ways to boost your mood

This is going to sound incredibly obvious but, seriously, do something you enjoy! This could be anything from watching the sunrise or the sunset, cooking, exercising, walking in the countryside or the city, to spending time with your family and friends. If you can’t do it immediately, make a date and keep to it. Have something to look forward to.

Can exercise boost your mood?

The simple answer is yes. Exercise is probably the best and most immediate way for us to get out of that slump. An early morning walk or jog is a great way to lift our spirits. It’s a natural antidepressant as, not only will it increase your endorphins (our feel-good hormones), it will help our vitamin D intake through the sunlight and, as with chocolate, increase our serotonin levels.

Should the weather not be so accommodating, working out indoors or at a gym will be equally as mood boosting. We have lots of information on how and why exercise is beneficial in Lifeplus formula so please do take a look around.

And don’t forget mindfulness is a great way to focus on the present and take time out to reflect. A quick 15 minute session will help – you can even weave it in during a regular daily activity such as brushing your teeth, eating your breakfast, or ironing your clothes. Meditation is another good way to boost your mood. Not only is it a calming way to reduce stress and anxiety, it may also help your memory and your ability to process information.²

Things to boost your mood

Another way is to stimulate your mind. Do something to boost your mental energy. There are many studies which scientifically evidence the impact lifestyle habits can have on our brains and the importance of keeping our minds stimulated – if looking to reduce age-related cognitive decline. Despite headlines we may have read, there is controversy around the longer term impact on our likelihood to develop dementia-causing diseases such as Alzheimer’s disease. However, the good news is that doctors think it may help build up a ‘cognitive reserve’ which could mean we retain our abilities for longer even if we do get such a disease.³ But what about the here and now? What can we do to stimulate our minds today? Here are some ideas:

Jigsaw puzzles: according to Dr Patrick Fissler et al, ‘jigsaw puzzling taps multiple cognitive abilities and is a potential protective factor for cognitive aging’. ⁴

Card games: researchers from Wisconsin Alzheimer’s Disease Research Centre, University of Wisconsin School of Medicine and Public Health, Madison found card games can lead to greater brain activity and could improve memory and thinking skills.⁵

Use your senses: In the report, ‘A multisensory perspective of working memory,’ researchers found using all our senses can actually help strengthen our brains.⁶ So try focusing on your senses more when you’re out and about, or even cooking your evening meal. It can help stimulate your mind.
Other examples are the Chinese martial art of Tai Chi, renowned for its health benefits and now linked positively with our brain functions ; dancing and learning a new skill (which could be Tai Chi!).⁷

Foods to boost your moods

Curcumin, found in turmeric, has already been shown to have anti-inflammatory and antioxidant properties. It can now be linked to improved memory and our moods according to Dr Gary Small, Director of Geriatric Psychiatry at the Semel Institute of Neuroscience and Human Behaviour at UCLA. Small et all’s research found that, those taking curcumin ‘experienced significant improvements in their memory and attention abilities,’ whilst the subjects who received placebo did not. Small found that those taking curcumin also had ‘mild improvements’ in their mood.⁸ So it seems, perhaps, a curry might be a good a replacement for chocolate?

So there you have it. There are many ways to kick that slump. All you have to do is be bothered to do one – and as we know sometimes that’s the hardest thing of all!

1. https://www.sciencefocus.com/the-human-body/why-does-chocolate-make-us-happy/ [↩]
2. https://www.nccih.nih.gov/health/meditation-in-depth [↩]
3. https://www.nhs.uk/news/neurology/can-doing-daily-crossword-or-sudoku-puzzle-keep-your-brain-young/ [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174231/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6174231/ [↩]
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4417099/ [↩]
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404829/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3621760/ [↩]
8. https://newsroom.ucla.edu/releases/curcumin-improves-memory-and-mood-new-ucla-study-says [↩]

How do you feel when you get to the office after being stuck in morning traffic or on the train? Like most of us who drive to work, probably slightly hassled and unnerved. Maybe you’ve caught yourself looking enviously at the cyclists passing by the long queue of cars or gliding across a railway bridge, thinking about joining them? Why not?

The facts about cycling

Some countries, like the Netherlands have a long-standing cycling traditions, in those who don’t, there’s been some debate whether the benefits of cycling outweigh its risks, so let’s have a look at both…

Cycling is good for your body and your mind!

Firstly, cycling is the most efficient form of muscle powered locomotion on the planet!¹ Why? Because the bike carries most of our weight, which means much less strain for the entire body. It takes a third of the energy to cycle a given distance than it would take to walk it.

Secondly, the physical and mental benefits of cycling include (but are not limited to) increased cardiovascular fitness, muscle strength, and flexibility, improved posture, joint mobility and coordination as well as reduced stress, anxiety and depression.² Cycling has also been linked to a decreased likelihood of developing major conditions such as Type 2 Diabetes and Arthritis. So cycling can be a great counteraction against anything that is linked to a sedentary lifestyle.

Generally speaking, cycling, as a low-impact exercise can be enjoyed by people of all ages, young or old. Similarly it doesn’t matter if you casually cycle to work every morning or if you’re training for a triathlon – cycling is beneficial, no matter how intensely you pursue it.

Thirdly, cycling is not just good for us, but also for everyone else! By leaving the car in the garage, we decrease air and noise pollution, as well as road congestion, thereby improving the quality of life for all of us.

Addressing the barriers to cycling…

Yet however much evidence or experience there is to suggest the range of benefits that cycling can bring, there’s always some contention about supposed risks – and often presented in rather black and white terms.  For example, there can be an unhelpful notion that cycling is simply “dangerous.”³ In point of fact, accidents involving cyclists are proportionately rare in every country.

Given the health benefits of cycling, there’s an equally strong argument that it’s more harmful to your health not to cycle.⁴ Common sense when cycling such as reflective clothing, sticking to cycle lanes and respecting the rules of the road and being aware of traffic will help ensure a safe experience.  A full and regular check of the bike’s set-up and condition also goes a long way towards peace of mind.

The Inspired Cyclist

If you’re looking to cycle more how can you become inspired?

First, look at what you’ve got to work with: Is the bike you’ve kept in the shed for the last 10 years up to scratch? And if not, what does it need – just a wipe-down, bike check and a little adjustment, or some time in a bike shop with a proper assessment by a bicycle expert? If you have a sturdy, reliable bike you’ve loved for years, you should invest some time, effort and possibly money to upgrade it. If you think your bike’s best days are behind it – find your nearest bike retailer and look at their selection. Whatever is necessary to get out and pedalling – do it.

How about cycling to work?⁵ Many people who used their car to get to work and switched to cycling reported an entirely new perspective on their neighbourhoods, discovering lovely streets, shops, and sights. You’ll seldom find bike congestion on the road (except maybe in some major cities) making your trip to work much more pleasant. If you’re worried about getting there slightly sweaty, keep in mind that cycling doesn’t need to be strenuous to be beneficial, just plan a little more time and go at a comfortable speed.

Even if you don’t own a bike, if you live in a major city, there’s a good chance to find an easy-to-rent bike service, which has bikes positioned all across town? If you’re on a city break it’s a great alternative to (often costly) public transportation. Why not check out if your future holiday destination offers this service – and pack some comfortable clothes?

Lately, more and more people invite their colleagues, friends and family to support their extraordinary cycling challenges such as an Argentina – Chile race, donating to charity and raising awareness. It’s a great opportunity to spend quality time on your bike and contribute to a good cause. And don’t forget – it’s an ideal family activity. Don’t we all remember the moment when we, or our children were able to keep our balance on a bike for the first time – what an accomplishment! So go out and get your loved ones on a bike – and start creating those memories.

1. https://www.exploratorium.edu/cycling/humanpower1.html [↩]
2. https://www.health.harvard.edu/blog/11813-2017061511813 [↩]
3. “https://www.bbc.co.uk/news/uk-england-39856219 [↩]
4. https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits [↩]
5. https://www.independent.co.uk/life-style/cycling-commute-bike-work-train-traffic-pollution-danger-a7906361.html [↩]

Exercise. Whether the word brings a rush of excitement or sparks a fear of dread, there’s no denying the fundamental truth that it’s good for us.¹ Taking part in regular exercise not only makes you feel better about yourself, it has a couple of pretty impressive shorter-term effects too.

Exercise helps us sleep better, reduces stress and flushes out toxins to help leave us with fresher skin and a healthier glow. There is a misconception though that exercise has to be hard work. This is not the case! Exercise can be fun and, what’s more, if you exercise as a family you will be able to share these fun experiences together.

Wondering what activities you can do as a family? Here are a couple of great ideas to get you started:

Walking²

It’s free, it’s simple and virtually anyone can do it. We should all be aiming for around 10,000 steps a day but the vast majority of us are doing way less than that. Think walking sounds boring? Think again! Try a new route, drive to the coast, explore your nearest woods or follow a public footpath that you have never ventured along before. With so much to see you will barely know you’re exercising. Have a pet dog? Even better! Follow their nose and see where you end up. You can take things even further by wearing a smart tracker and challenge your family members to see who can complete the most steps!

Swimming³

Most towns have a local swimming pool and they are generally a fairly inexpensive way to keep fit. Swimming is a great family-friendly activity where all can be included. If you have young children that can’t swim there are armbands and floats to help them and if you have family members who are elderly or who suffer with mobility issues, the water will provide extra buoyancy and protection so that they can still get a workout with a lower risk of injury.

Watching television…

If you can’t tear your family away from the television, then why fight it? Perhaps it’s time to take an ‘if you can’t beat them, join them’ approach? We don’t mean sitting on the sofa of course, but how about investing in a games console that subtly forces everyone to remain active? Many of the leading brands now come with motion detection technology that means you can simulate playing sports, running, dancing and much more. Essentially, you can get a fun workout as a family without even leaving your living room!

1. https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise#1 [↩]
2. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking [↩]
3. https://www.medicalnewstoday.com/articles/321496.php [↩]