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Archive for category: Sports and Leisure

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Top 10 Ways to Survive Dread-cember

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

It was an effective exercise in venting and I feel much better. I wrote my blog on “Dread-cember” listing all the reasons I strongly dislike this month and the holiday season in general. Then, I read it over, accepted my grievances, realized I was being grumpy (albeit honest) and admitted that I don’t want to bring other people down who legitimately love this season.

However, I will equate my problems this month with one word – STRESS.  In one week it all begins…  December is, legitimately, the most stressful month of the year. Shopping and presents, food preparation, cards, socializing, crowds, different schedules and routines, decorations, spending, pressure to buy the right thing for the right person – and not forgetting anyone.

Instead of harping on all the reasons I struggle this time of year, I am going to be productive and offer some practical suggestions for people that also have issues getting through to January. Here are Julie’s TOP 10 TIPS based on my own experiences as a busy mom, but also as an occupational therapist who often helps people to break down tasks into more manageable, and less stressful chunks:

PLANNING – this is everything. Often the stress of shopping is not the shopping per se, but rather the planning beforehand. Who do I need to buy for? What will I get them? When do I need to deliver it or mail it so it is received on time? Spending endless hours in the mall looking for the “right gift” works for some, but for others some planning ahead of time can really reduce the stress of the season.

ORGANIZATION – plan it, buy it, store it, and then cross it off your list. Make separate lists – cards to send, presents to buy, food to coordinate, functions to attend, decorating to do – then set it and forget it. Pull out one list a week, tackle it, and then discard. Repeat.

START EARLY – don’t be a dude (sorry boys) and end up in the mall on the 24th. If you do, say hi to my husband. Seriously though, starting early can really reduce the pressure to get it all done in time. Personally, last year I was done my shopping September 9, and this year I bought my first present in February and was done in August. Soon, I will use Boxing Day to shop for the next Christmas. But being done early lets me focus on other things in December, and allows me to avoid the crowds and chaos on the roads and in the malls.

GIVE BACK – nothing says Christmas more than charity. Think of those less fortunate, donate your time, no-longer used items, or money to those that are less fortunate. Get your kids involved with this by sponsoring a family, sorting through toys they no longer need, or having them come with you when you drop off donations. Have a social gathering and in lieu of a hostess gift, ask for items for the local food bank.

GET OUTSIDE – I agree with this completely. Cold schmold. Put on some layers and get some fresh air. Snow is beautiful, the air is crisp, and getting outside will really assist with de-stressing and avoiding seasonal affective disorders. If it is windy, hit the trails to escape the wind chill. If you are alone, listen to some tunes. Last winter I would always hike with my snow pants on so that if the mood struck, I was freely able to stop for some snow angels (which I do).

MAKE A BUDGET AND STICK TO IT – this world of abundance does not mean we need to live that way. What can you afford? Make a list within your budget, total it, and stick to it. Financial strain is stressful anyway, let alone this time of year when there are high expectations to buy the right gift, that “wow” item, and to think of so many people. Simplify – draw names, play a gift giving game, or just consider “togetherness” and a pleasant meal as your gift to each other. Consider giving people photos you have taken in the year that you can print in larger sizes for minimal cost, or do what we do and make a DVD of the kids from the year set to their favorite music for the grandparents. This year, we realized we have a bunch of Visa points and will be clearing these off to save our bank account.

MAKE IT PRACTICAL – Sometimes the practical gifts are the best. Kid’s activities are expensive and some money towards the hockey skates, dance outfit, or Karate uniform would be appreciated by most parents. Or, everyone needs haircuts, and Mom’s love Starbucks or Tim’s, getting their nails done, a massage, or maybe even a housecleaning service as a treat.

LAUGH – Never underestimate the value of a good laugh. Time with friends, or a good movie can do wonders for the psyche during this hectic time. My favorite holiday movies are Christmas Vacation and Elf, and of course the timeless A Christmas Story. Grab some eggnog or a warm tea, curl up with a blanket and laugh for a while…

SIMPLIFY – try buying things online. They come to your door! Shopping online provides a practical way to compare prices, avoid the crowds, save some travel and search time, and to look around without being bothered. Toys, books, games – these are all great online gifts.

DELEGATE – can anyone help you? Perhaps provide a list of items to your spouse that they can grab on their lunch break maybe for the teachers, bus driver, or the table gifts or stocking stuffers. Do you have a parent that can hit the mall with a list for you? Can the kids help you with stuff envelopes and mailing these? You don’t need to tackle the stress of Christmas alone.

But the biggest thing I think we need to realize is that not everyone enjoys this time of year. For some, it will bring terrible or sad memories, guilt, pressure, stress, financial hardship, anxiety, and loneliness. Respect that not everyone can manage this season as they would like, and if that means you are missing a card, an email, present or phone call from someone you expected to hear from, let it go. We all have different capacities to manage stress, and the holiday season is no exception.

 

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Occupation Is: Doing Fun Stuff

Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)

Remember: Occupational Therapists define the word “occupation” as the way people “occupy” their time. So, for us, this term actually includes all roles involved in living (again, therapy for living, who knew?). In keeping with my theme for October, in celebration of OT month, I will continue to explore the journey of “occupation” from morning to night, highlighting how OT’s help when things breakdown along the continuum that is living.

So, what are your plans after work? How do you like to spend your evenings? What do you do for fun? Given the choice, how do you spend free time? While being productive is essential for the human psyche, so is being unproductive. Well, sort of, because even a lack of productivity is productive. Deep, I know.

Personally, I love a good funny movie, dinner with friends, time with nature, getting out with my kids, exercising, playing sports, reading, blogging, and going on vacation. Those are my “fun”. For others, this could be creative hobbies or outlets, museums, live theatre or music, antiquing, collecting, photography, being online, or a thousand other things that I don’t even know exist.

So what if I was injured, suffered from a mental health problem, have a medical issue, or brain injury? Perhaps I would lack the ability to sit through a movie, or could no longer understand the nuances of humor. Maybe my personality would change and my friends would have a hard time relating to the “new me”. Or, I could no longer physically handle my nature walks, exercising or playing sports. If my vision was impaired, I could not read anymore. If I struggled with cognitive communication, or attention problems, putting together a blog article might also be off the table. And vacations? Those are incredibly difficult to plan and organize at the best of times.

Occupational therapists are very skilled at helping people resume the occupation of fun. There are multiple ways we do this, as we recognize that our “fun” defines much of who we are, and why we work so hard in the first place. For example, if I had to rehab myself from the problems above, I might start with suggesting sit-coms as these require less physical tolerances for sitting, and a shorter attention span. I could view these with another person, and discuss the humor, sarcasm, and recall the best one liners. Perhaps I would need education and support to understand how my personality changes are impacting my relationships, so I can try to make some changes. If my physical abilities were limited, my OT could help me find new ways to enjoy nature (bird watching, photography as examples), and could help me discover new sports and forms of exercise within my abilities (yoga, Tai Chi, and many modified sports have become very popular for people with disabilities). If I can’t read a standard book, maybe I could use an iPad or e-reader so I can change the font size, or switch to audio-books. For my blogs, I could learn new ways to move from a blog idea to a full article, by breaking down the topic into paragraphs or chunks, or learning how to dictate if written communication is my challenge. Vacations could take the form of day trips, short overnights, and eventually out of the country through the help of a travel agent that specializes in planning accessible vacations. I would probably learn that in Canada my attendant can fly for free (with approved paperwork), and that many places (Disney included) are highly accessible.

So if a disability is stopping you from enjoying the occupation of fun, OT’s treat that.

Check out more posts from our “Occupation Is” series.

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Getting Physical with Education

Great news! Physical education is not just happening in the gymnasium anymore and gone are the days of children being expected to sit quietly all day in the classroom. Instead, it is now recognized that each student learns differently and for those with attention deficit disorders and learning disabilities, classrooms need to accommodate unique styles of learning. In today’s classroom, children are spending more time collaborating, exploring, moving around the room, creating student driven discussions and having frequent breaks for stretching and physical activity. The following form the New York Times discusses how adding physical elements to the classroom can help spark creativity and support a better learning environment for all kids, but especially those with ADHD.

The New York Times Well Blog:  Put the Physical in Education

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Terry Fox – The Legacy Continues

“It took cancer to realize that being self-centered is not the way to live. The answer is to try and help others.” Terry Fox

I was 5 when Terry Fox began his epic journey across Canada. I remember watching this on a television with bunny ears and no remote. He would run in the rain, fog, and cold, with his prosthetic limb and very distinguishable gait. Even in a world without the internet, Facebook, email and Twitter, news of his journey spread and touched millions of Canadians. Unfortunately, Terry died before he could complete his journey, at the way-too-young age of 22.

What I find so incredible about Terry’s story, however, is that it didn’t die with him. Even 34 years later Canada remains committed to continuing his legacy through education about Terry, his disease and his mission, and by continuing to promote and encourage others to run as Terry did, and to donate. My children will again participate in the Terry Fox Run this September, as I did in school before them.

According to the Terry Fox Foundation, to date they have raised over $600M for cancer research. But above the massive amounts of money raised, and the heroic action of being one man, all alone, dedicated to raising funds and awareness for an important cause, Terry set an example. He became a poster-boy for overcoming challenges and to have hope. He paved the way for others (Rick Hansen included) to do epic things to raise awareness, and money, to fight for important causes. He demonstrated, as his quote indicates, that being self-centered does not progress a Nation, nor does it raise a generation of loving youth committed to the greater good. The answer is to help others. In some way, or some form, to give back and make your existence matter. This can be as simple as a kind word or friendly gesture, or as significant as donating time, money or careers to worthy causes. We have a lot to learn from Terry Fox – still – even if he is only here in spirit to teach us.

 

photo courtesy of www.historymuseum.ca

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Back to…Fitness

The “lazy days” of summer are over, vacations are done, the kids are back to school, and it’s time to get back to routine. As a mom of four, believe me that I understand the stress of September and how parents can easily lose themselves with the focus on getting the kids back to a manageable routine. So, this September, we wanted to provide a series of ideas and strategies to make sure you are going “back to school” while also getting “back to you!”

In the second week of our series we are focusing on getting back to fitness! As keeping fit is a key way to maintain physical health, mood, improves sleep, increases energy – exercise really is the best medicine! However, it is also one thing that drops off the radar when parents are overwhelmed. Here are some great simple ways to sneak in exercise when you don’t have time to hit the gym.

1. Walk or ride your bike – if you’re going less than 1 km, try to walk or ride your bike. Take a walk at lunch to boost your energy for the afternoon.

2. Park far away—get in some extra steps by parking in the farthest spot from the entrance – those extra steps add up over time.

3. Take the stairs—take the stairs instead of the elevator or even escalator. This can get your heart pumping and help strengthen muscles at the same time.

4. Focus on posture – if you’re sitting at a desk all day long, ensure you remember your posture. Sitting up straight and tightening your stomach can help to strengthen your core.

5. Sneak it in—If you’re on the couch at night watching your favourite show use the commercial breaks as a quick 2 minute exercise drill. Do some squats, crunches or lunges until the show comes back on. Have a competition with your kids to see how many sit-ups or push-ups you can do in that 2 minute period!

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Blind Golf: “You Don’t Have to See it to Tee it”

Golf can be a difficult game for anyone. Even pros like Tiger Woods struggle at times, but image the struggles if you are visually impaired! Blind golf has become a huge sport all across the world whereby golfers with a visual impairment play with the help of a sight coach to help them visualize the course and set up their shots. The following from the American Blind Golf Association gives a snapshot into what golfing without sight would be like. There are visually impaired golf associations across the world so if you or someone you know wants to hit the links despite a visual problem, check out the following:

Ontario Visually Impaired Golfers

Blind Golf Canada

International Blind Golf Association

And remember… “you don’t have to see it, to tee it…”

Katu Sports:  “Driving Blind:  You Don’t Have to See it to Tee It”

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Keep Calm and Yoga On – For KIDS!

Guest Blogger Jana Maich, Occupational Therapist

Working as an occupational therapist in pediatrics, I am always on the lookout for simple strategies I can offer to parents and classroom teachers that can be easily be implemented. One of the main difficulties expressed to me by concerned parents or teachers is that a child is having difficulty controlling their activity level, focusing or attending, or controlling emotional outbursts. In other words, a child is having difficulty self-regulating.

What does this mean? Self-regulation is our ability to monitor and control our body’s arousal level (in other words, our level of alertness) in order to remain in an optimal state that is appropriate for the current situation. Self-regulation is critical to being able to attend, focus, and learn (1). When our body’s arousal level gets too “high,” we may feel anxious, nervous, or stressed. When our body’s arousal level gets too “low,” we may feel lethargic, sluggish, or tired. Often unconsciously, adults participate in a variety of self-regulation strategies to remain in an optimum state throughout our day. For example, in a boring meeting where your level of alertness may be “low” you may tap your pencil, shift in your chair, apply pressure to your mouth or chin with your hands, or drink water in order to bring your arousal level up. After an intense day of work when you may be feeling too “high” you may take a bath, read a book, or participate in some other sort of relaxation promoting activity (1). There are many ways to regulate ourselves, and just as adults require self-regulation strategies, children do too. Yet, in today’s changing and fast-passed society, children are more stressed than ever before. School demands have increased, daily schedules are jam-packed, and they don’t have as much play or “down” time as kids once did. Unfortunately, unstructured play activities that are critical to a child’s innate self-regulation needs have been replaced by TV and electronics. All of this has ultimately stressed our young generations, resulting in disrupted self-regulation.

Yoga is one activity that has become recognized as a suitable and helpful regulation activity – for people of all ages. (2). For children, yoga offers many potential benefits – both physically and emotionally. Benefits include improved postural control, immune functioning, body awareness, strength and flexibility, emotional control, attention, sleep, and a decrease in stress and anxiety. Yoga is a simple strategy with a variety of exercises that can be completed anywhere including at home, when on vacation, while lying in bed, or as a group in the classroom. Depending on the current needs of the child, there are various poses and breathing exercises designed to bring arousal levels up or down as appropriate. Over time, children begin to develop an enhanced mind-body connection and an improved ability to monitor and manage their own levels of arousal (2).

In my personal experience, using simple breathing strategies and poses in my practice, has demonstrated firsthand how yoga can positively affect children with both physical and mental disabilities including autism, ADHD, emotional difficulties, mental health conditions, and motor coordination difficulties. In older children, learning how to control their own emotions and arousal levels empowers them and creates both self-esteem and self-control.

So what are you waiting for? Search out local yoga programs for you or your child. Try these links: www.yoga4classrooms.com or www.childlightyoga.com. Consider that many places will let you try a class without a commitment, or offer great starter incentives. Or, buy a CD or DVD or check out some poses and breathing exercises via online videos to see if this might work for you or your family.

Check out some of our other resources and articles for kids health here.

(1) Williams, M., & Shellenberger, S. (2012). “How does your engine run?” A leader’s guide to the Alert Program for self-regulation.” Albuquerque, NM: Therapy Works

(2) Flynn, L. (2010). Yoga 4 classrooms. Tools for learning, lessons for life. Dover, NH: Yoga 4 Classrooms.

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Rest Is Key To Maintaining Brain Health

A good nights’ sleep and taking quiet time for yourself are vital to both physical and cognitive health. But with the hectic nature of our world, how do you find the time? Schedule it in! Take some time each day to enjoy a nature walk, read, meditate or have a nap; your body will thank you! The following from Scientific American discusses the importance of these types of rest and the impact this has on your brain.

Scientific American:  Why Your Brain Needs More Downtime 

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Myths of the Summer Months

Is it possible to get a sunburn on a cloudy day? Will a “base tan” prevent sun burn and sun damage? There are so many myths and unanswered questions when it comes to summer health that it’s hard to decipher the fact from fiction. The following from MSN Health uncovers 12 popular health myths and helps you get to the truth so you can protect yourself and have your healthiest summer yet!

MSN Healthy Living:  12 Myths of Summer

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The Best Healthy Sun Protection

July is UV Safety Month and earlier we discussed the importance of protecting yourself from the sun’s harmful UV rays. While avoidance is key, it isn’t always possible, so sunscreen becomes your best protection. However, many sunscreens contain harmful chemicals that are detrimental to your health. Each year the Environmental Working Group compiles a database which ranks sunscreens based on their chemical components to ensure the protection you use isn’t harmful to your body. Check out the best and worst sunscreens here, and be sure to search the brand you use to ensure it is the safest for your overall health!

Environmental Working Group:  2014 Guide to Sunscreen