INSPO Fitness Journal October 2017

SPRING
CLEAN YOUR
LIFESTYLE
I absolutely love and adore spring time,
with cherry blossoms and magnolia’s
blooming. It’s a time to feel alive and to
relish in new beginnings and fresh starts.
BY KRISTINA DRILLER
Spring cleaning the house brings a feeling
of satisfaction; brushing away cobwebs,
airing out beds and giving the house a
thorough clean after the long winter months.
The longer days bring more daylight to enjoy
outside in the garden, walking with friends or
playing social sport. October is an ideal time
to think about ways to freshen the body and
mind, not just spring clean your home.
If you tend to experience symptoms of
Seasonal Affective Disorder (SAD), then your
symptoms generally begin to fade as the
weather improves, and dawn is earlier in the
day and sunset later in the evening. Adjusting
to the change in time from daylight savings
can take some getting used too. Allow yourself
a little extra time in the mornings to fully
wake up. After all, your body needs a chance
to get used to the sudden change in the lack of
light in the mornings.
With the change in time and losing an
hour of sleep, it can take some time for your
body to adjust. It’s helpful to give yourself
some grace as you adapt to the change in
morning and afternoon routines and change
in light. Make the most of the evenings by going
for a walk or being outside and allow your
body a chance to unwind with natural light as
the sun goes down.
Adjusting to the time difference from
daylight savings can be made easier by ensuring
you are getting enough sleep. Aiming
for eight hours of sleep each night, incorporating
healthy sleep hygiene such as block
out curtains and a quiet space are helpful in
maintaining adequate rest to better handle the
change in time.
Now is the time to improve your exposure
to sunshine on your skin by stripping off that
extra jersey and popping on some shorts. To
make the most of boosting Vitamin D levels,
the New Zealand Ministry of Health recommends
(between September and April) to
avoid exposure to the sun between 10am and
4pm. However, it is recommended to try to
get your skin exposed to direct sunlight for the
production of Vitamin D in the early morning
or late afternoon. Remember you should
never get sunburnt, and use appropriate sun
protection during the hours of 10am to 4pm.
Adult deficiency in Vitamin D can affect
bone health and contribute to osteopenia and
osteoporosis, leading to an increased risk of
bone fracture. Children deficient in Vitamin D
can develop rickets, which affects the development
of bones and contributes to bowed legs,
so ensuring children are active and playing in
the sunshine at suitable times of the day will
assist with their healthy growth and development.
Hopefully you’ve been ticking away over
the winter months at your exercise and
physical activity goals. Spring is a great time to
enjoy some hikes up local mountains such as
Te Aroha, Karioi or Maungatautari, although it
can be a bit of hit and miss with the weather at
this time of year.
If you are in Hamilton there are beautiful
trails along the river. The Hakarimatas offer a
short, high intensity climb for those up for it,
or Waikato River Trails hidden away out past
Karapiro are tranquil and secluded if you want
to get away from the crowds.
If you’ve been doing a regular exercise programme
at home or in the gym, this is a great
time to add variety and keep your interest up
by having your programme refreshed. Book in
with an exercise professional and discuss your
goals leading up to Christmas and the New
Year. Prioritise what you want to work on and
make sure you get your technique evaluated
on exercises you have already been doing that
you’re not sure about.
I also recommend to take time out for
yourself and do something which refreshes
your mind. Catching up with a friend, climbing
that mountain on a sunny day or investing
in a float at one of the many float facilities
popping up in the Waikato.
Grab your journal and write down things
you are grateful for, making daily small steps
toward a more positive mindset and a fresh
start for your mind.
KRISTINA DRILLER A specialist in exercise rehabilitation and chronic disease management,
Kristina Driller is a sport and rehab consultant at UniRec and uses “exercise
as medicine”. Kristina has a wealth of experience spanning eight years and provides
expert advice in chronic disease management and musculoskeletal rehabilitation.
44 INSPO – FITNESS JOURNAL OCTOBER 2017