April 2020 and the World is in lockdown due to the pandemic of the Coronavirus, Covid-19. We all face the challenge, we are in this together. In supporting our NHS and stopping the spreading of the virus the Government have advised on social distancing, to stay at home, to only leave the home to exercise with a walk, run or cycle for one hour a day. To shop for food only when necessary and to work from home. We all face a change in routines in attitudes and in behaviours.
Having lost my job in the past I’ve had to adapt to new routines before. Sharing these experiences with daily videos has been my way of trying to assist in helping find these new routines, attitudes and behaviours. Going from making many decisions in a day managing a football club, to then being out of work. The biggest decision became whether I’m going to have a cup of tea or coffee. It’s a big change. A challenge both mentally and physically.
We have 10,080 minutes in a week to maximise. Time is one thing we all share and have in common. How to maximise it to benefit our exercise, nutrition, sleep and laughter. It requires planning and preparation.
“A man who dares to waste one hour of time has not discovered the value of life”. Charles Darwin
Start again a morning routine with the rising of the sun and the sining of the birds.
My experience has been to find a morning routine. To find the purpose to get up and out of bed in the morning, to start again. As the sun rises everyday so do I. I shower, shave and brush my teeth. I make my bed. General McRaven a Navy Seal Commander first brought this to my attention. It’s a simple task which sets you up for the day with a feeling of accomplishment and knowing that at the end of potentially a challenging day you have a made bed in which to sleep in.
Sleep is vital for our recovery, we can spend a 1/3 of our week in bed. Eight hours a night or 3,360 minutes of our weekly allowance of time. Nick Littlhales @sportsleepcoach provides excellent advice on this subject. From finding a way to make up on missed sleep with naps, to developing a routine before going to bed.
Dressed in a fresh clean shirt and it’s time for breakfast and music to lift the mood and get the day going with a positive mindset. Avoiding the early morning news until I’ve finished my breakfast. I like yoghurt and fruit however my preference is porridge, it contains Vitamin B, it helps lower cholesterol and it is a slow releasing carbohydrate, providing energy as the morning unfolds. If possible I add mango as it’s good for uplifting the mood, blueberries, raspberries, banana a few walnuts or almonds and a drizzle of honey on the top.
I have a glass of water with this to rehydrate following the eight hours of sleep. A male body is made up of 60% water. H20 is vital in keeping us functioning.
Sitting by a window whilst having breakfast increases the light exposure we can experience. The brain produces the hormone Serotonin with daylight which activates all the things suppressed by sleep. Mood, motivation, appetite, bowel and bladder function. Likewise as light diminishes the brain produces the hormone Melatonin. This induces the feeling of drowsiness, lack of energy and motivation. A lux meter can indicate a reading of the light exposure.
Finding your morning routine with a breakfast sitting by a window with a glass of water listening to music.
Music differs depending on the day. As Paloma Faith says, '“You’ve got to make your own kind of music”.
I post a video message either before or during breakfast and then it’s a quick catch up with the news headlines. Time for a cup of coffee or a tea and sit in the garden or my study and read or write. I enjoying reading and have a thirst to improve my knowledge. I study football, current trends and changing philosophies to the game. I read about respected coaches and players not just in football but all sports, rugby as an example.This can last for up to a couple of hours.
As part of my morning routine I like to read and write.
I have a planned daily exercise schedule . Health is wealth and important to factor into the hours in a week. I do 30 minutes of core stability exercises, simple body strength exercise like press ups and some stretches. My eldest son Phill who is a strength and conditioning coach @mushtomuscle keeps me on my toes.
I really enjoy walking and the benefits of marching with a backpack on and taking in the sights of our wonderful countryside and wildlife. I find it invigorating and provides the release of the happy hormone dopamine which makes us feel good. Walking also provides me with solitude to reflect on the history of the past. To plan and prepare for the future. To feel grounded with the present which is a precious gift to have. An hour a day walk results in 420 minutes a week combined with with 210 minutes of core strength work results in 630 minutes a week of planned exercise.
I enjoy the exercise of walking in our beautiful countryside. It allows me time to reflect and to plan and prepare.
Our mental health is vitaly important to us as is our physical health. It’s good to talk and I enjoy catching up with family and friends on the phone, via social media or via Skype or zoom. #getbritantalking is an excellent hashtag and emphasises how important it is to keep in contact with loved ones during these days of isolation. A simple good morning how are you ? is invaluable.
Having a mentor can have its benefits. Someone to offer guided discovery. @strive252 offers this opportunity to young people who need a bit of direction and goal setting.
Can you make it your goal to develop a morning routine. Plan and prepare what you want to do to maximise the minutes in the day we have.
We need to laugh, it’s fundamental to our existence. Factor that into your daily schedule, making a part of the day fun, enjoy having a smile on your face in these very serious times. It’s a good medicine.
We know it is a challenging time however we will overcome it. We have to adapt, find new routines, attitudes and behaviours.
Make the most of the day. Nigel
“It is not the strongest of the species that survives, nor the most intelligent that survives, it is the one that is most adaptable to change”. Charles Darwin