Fitness advice can be overwhelming esp. for the lazy ones (like myself).
My neck hurts, so I turn my head right, then I turn my head left; funny little popping sounds follow each movement. It is amusing to imagine a musculoskeletal mechanism in my neck getting unlocked each time, causing the sound.
It is a neck crepitus situation, probably air between the joints getting released as the neck is twisted. What isn’t amusing is the throbbing headache the neck pain causes. I have been suffering from this cycle for the past couple of months: neck pain, pop-pop-pop, pain travels up, and hello migraine.
Neck massages help like a band-aid would, with short-lived pain relief. The cycle keeps repeating. I may be carrying stress in that area which is causing the recurrence, and I might need chiropractic help for a more long-term solution.
It is humbling to note my body demands more attention than it used to. Demanding a healthier me.
In the golden days of youth, such issues would be resolved on their own within a certain ambiguous amount of time. As I’m growing older, waiting it out seems like a stupid idea. I’m learning what I can sustainably do for my health, to be strong and sufficient in body and mind.
I’m committing to my health more seriously this year. More massages and a whole lot of the following:
Better Sleep Quality
Poor sleep remains one of the most common reasons for headaches. Sleep quality also affects brain function, body alertness and reflexes, hormones, immunity, and mental fitness.
I’m a 3am waker; I cannot aspire to eight hours of sleep at a stretch. Instead, I aim for longer chunks of uninterrupted sleep. To get there, I’m going to:
- Stick to a regular sleep schedule, which means when I’m tired at 9:30pm, I should hit the bed to sleep within the hour.
- More sustained exercise. Details are in the following point.
- Limit caffeine after 6pm. I refuse to give up caffeine as the benefits for me outweigh everything else. I am also someone who can have a cup of tea at 11pm and be sleeping by 11:30. In other words, caffeine does not affect my sleep. Or does it? I’ve found caffeine can (and will) affect the quality of my sleep. Perhaps one reason why I resurface at 3am frequently.
- Have the right sleep paraphernalia. Good sleep requires my body to be comfortable; that includes suitable sheets, mattresses, pillows, and blankets, body temperature regulation ensuring it’s not too hot or too cold, and finally the right level of darkness.
- Reduce phone use around my sleep space. If I’m in a dopamine and oxytocin high, I’m too far gone already, and forcing myself to stop is a bit difficult. Deleting time-waster apps and enforcing time limits have helped. My phone is also a bulky thing with a monstrous phone case. My fingers give up much quicker now.
Lots of H2O
Consistently increasing my water intake is a big goal for me this year. Hydration benefits don’t need a reminder — you sure? Improved brain and body function, better skin, better bowel movements, and overall superior well-being.
Reminders on my phone or watch are useless; I already have five daily reminders that I swipe and ignore. Instead, when I’m working from home, I carry a tall stainless steel reusable water bottle with a straw which is easy to refill and clean— reducing as much effort as possible for me to get to water. With this bottle, I can sip while I type. I’m doing that right now.
For the office, I’ve invested in a fancy-schmancy cup that I like to carry around, and it sparks a conversation.
To add some flavor and make it less boring, I add slices of fruit or citrus, baby cucumbers, cinnamon sticks, ginger, mint leaves, cardamon, basil or fennel seeds, and sometimes a dash of cordial (squash or juice, whatever you call it).
It is essential to learn to read body signals. Headaches from dehydration are lag indicators as my body is hurting already. Swallowing incessantly or feeling dryness on the lips signals I need to hydrate.
Exercise and Activity for Making Myself Healthier
My approach to exercise has evolved from challenging myself to making it sustainably consistent.
Walking is an excellent low-impact exercise. I need to do it more frequently in the whole week, instead of setting a 10,000-steps-a-day target for myself which can become unachievable some days with my lifestyle and responsibilities.
Strength training is the single most beneficial activity I’ve been introduced to, recently. I keep varying weights placed around the house. I’ll also write short sets and reps on post-it notes, so I don’t scramble to find what to do when the opportunity to exercise presents itself.
Yoga offers a combination of doable physical activity, deep breathing, and mental grounding, which I love. I have subscribed to an app that has a plethora of videos matching my mood for the day. Yoga mats sit with the weights.
I also do not discount household chores in my routine, which I’ve seen many people do, unfortunately. Whether it is vacuuming, mopping, or gardening, I mindfully do these activities with a focus on my posture and grip, and acknowledging the effort I am putting into keeping my home clean and running.
Real & Colourful Food
I have a deeply affectionate relationship with food. I often find myself thinking about it. Like right now. I’m thinking of a grilled chicken breast with a side of charred tomatoes and wedges.
I will eat more vegetables. The most practical advice I heard on the Steven Bartlett podcast with Jessie Inchauspé was to eat some form of vegetable at the beginning of every meal. I find that easy to do.
Less sugar, less processed, etc. etc. — a bit of that.
I will try more cuisines to understand how other cultures treat their ingredients and cook their food. For example, I started wrapping chicken tikka in lettuce leaves with success — courtesy of the Korean BBQ. Uighur Chinese, Japanese, and Colombian cuisines are currently top of my list.
Helpful Tech vs Patronising Tech
Sleep trackers, BP monitors, step counters, white and brown noise machines, time-stamped water bottles, fitness apps…too many.
While there are tech tools designed to assist in this well-being journey, many (inadvertently) make me feel inadequate, slow, and like I’m falling short.
Instead of allowing these gadgets to dictate my actions, I’m taking a different approach: I plan to eliminate any tech that imposes rigid expectations or makes me feel like a failure. Instead, I will seek technologies that flow into my journey when I command, serving as supportive aids and not patronizing taskmasters.
This was originally published on Medium.com.
