Team photo of the whole UoB Athletics team smiling at BUCS Outdoors 2023CategoriesStudent News

BEST EVER BUCS OUTDOORS MEDAL HAUL FOR BRUM

BEST EVER BUCS OUTDOORS MEDAL HAUL FOR BRUM

The UoB Athletics team had its most successful ever weekend at the BUCS Outdoor Athletics Championships in Manchester this weekend, culminating in its most successful year to date.

Male athletes hug at the finish line of the track at BUCS Outdoors 2023
Image credit: Issy Boffey
4 Female athletes smiling with yellow, blue and red facepaint at BUCS Outdoors 2023
Image credit: Issy Boffey

The annual event saw 80 athletes competing in the final event of the BUCS Outdoors calendar across the first weekend in May, and saw a staggering 19 medals hauled home by the team – beating the previous record of 15!

 

If that wasn’t enough, the club saw a record 49 top-8 placements (previous record of 31) and 65 finalists (previous record 54). This, plus the 24 personal bests accumulated in the process, saw UoB place second overall in both the men’s and women’s standing – for the first time in over 12 years at these Championships.

 

Luke Gunn, Head of Athletics and Head of Performance at UoB Sport & Fitness said it was a superb result.

 

“There were some incredible landmarks achieved from our athletes across the weekend – to name a few, Didi Okoh who was the first ever athlete to ever win four medals at one Championship; first time in modern BUCS that the men have won the 4x100m relay, 84% of the female finals being Birmingham representation. But it wasn’t just the results: as usual, Birmingham bought the atmosphere and it was fantastic to see and hear such support. A huge thank you to them and as always to our coaches, support staff and club development for their incredible work to organise these Championships.”

Didi Okoh with a bronze and gold medal
Didi Okoh with a bronze and gold medal. Credit: Issy Boffey
Female athletes smile with medals round their necks at BUCS Outdoors 2023
Image credit: Issy Boffey

A full list of our amazing medallists is as follows:

GOLD:

Tomer Tarragano, 10,000m

Kristian Imroth, Steeplechase (the first ever Birmingham 1-2-3 clean sweep)

Abbie Ives, 800m

Men’s 4x100m (first time in modern BUCS, that the men have won 4x100m relay)

Didi Okoh, Ambulant Long Jump (first athlete to ever win 4 medals at a single championship)

SILVER: 

Didi Okoh, Ambulant Discus

Orla Brennan, 400m Hurdles

Angel Diaz, 110m Hurdles

Tom Bridger, Steeplechase

Women’s 4x400m

BRONZE:

Didi Okoh, Ambulant 100m

Fenton Bishop-Trimmings, Javelin

Amelia Briggs-Goode, 400m Hurdles (the final of which was made up of 50% of Birmingham athletes)

Elliot Moran, Steeplechase

Amelia Quirk, 5000m

Tyler Bilyard, 1500m

Lily Holt, High Jump

Didi Okoh, Ambulant Shot

Women’s 4x100m

 

Plus, Kirsty-Anne Ebbage was the first non-combined eventer to make 3 individual finals (Shot Put, Hammer and Discus).

Together with BUCS Indoors earlier this year and Cross Country, these results push us above last year’s BUCS record number of points and medals, with a whopping 35 medals and 6 team medals; totalling 398 points in 2023 so far…with Combined Events still to come!

 

Huge congratulations to all of our competitors, and thank you to the supporters and coaches who give up so much of their time to help – particularly to Jade Surman, who led this Championship’s logistics for her first time with consummate ease and professionalism; and also to Sprint Coach, Mike Bennett, who had an incredible Championship directly contributing to 5 of our medals and our best sprints squad depth ever.

All images credit: Issy Boffey

UOB ATHLETICS AND CROSS COUNTRY WEBSITE
Endurance training-feet running on treadmillCategoriesPhysiology

BOOST YOUR MOOD WITH EXERCISE

BOOST YOUR MOOD WITH EXERCISE 

We all know that getting out and exercising can make us feel better, giving us that sense of achievement and making our mood improve. But what is the science behind the mood-boost? We chatted to Sport & Fitness Gym Instructor Peter Antonio, who is also a Sport Nutritionist, about the link between mental health and exercise.

It may come as no surprise that moving those different (but wonderful) shaped bodies of ours has many positive effects on our overall wellbeing.

Getting active, raising our heart rate, and putting some force through our muscles are all tried and tested methods of being a sure-fire way of releasing some good old endorphins. These hormones, aside from making us feel great, can aid in reducing pain, increase our self-esteem, reduce anxiety and depression, and enhance our immune system. Incidentally, eating chocolate is also a way to unlock the internal happy hormone safe!

A headshot of Peter Antonio, a Fitness Instructor at Sport & Fitness

We are not designed to be still for long periods of time. Our eyes are made to continually alter the distance of our focus. Blood can pool in our lower legs if we remain standing or sitting for too long. When we don’t move for long periods of time, we can feel even more tired than before we sat down. By not moving, we are telling our bodies that we’re ready for bed. The same is true for not blinking for long periods of time, when reading a book or looking at one of our many screens. This is why, when in situations of long periods of sitting (at work sitting down, travelling or commuting), getting up every now and then to move around and get your blood flowing can be extremely beneficial – reminding your body that it still needs to be active.

student exercising on yoga mat

Exercise can also put us in the blissful state of flow. A flow state is where we are intensely focused on the task in hand, and therefore all other thoughts and emotions are not at the forefront of our minds. We can experience, if only for a moment, psychological freedom from all the to-do lists, internal chatter, or one of the many existential crises we may be going through in our lives. 

If you’ve been inspired to get exercising but don’t know where to start, why not chat to our team, visit us or check out our videos on how to set and achieve your goals? Whatever your motivation, our experts are here to support you and help you feel more you this May, so get in touch today!

CHAT TO OUR TEAM
CategoriesStudent News

ATHLETICS CLUB VS ALTITUDE AT FONT ROMEU

ATHLETICS CLUB VS ALTITUDE: FONT ROMEU 2023

This Easter saw 50 Athletes from the University of Birmingham’s Athletics Club head to the French Pyrenees for an Altitude Training Camp.

The picturesque Font Romeu hosted the group for a three-week training camp with the aim of preparing the squad for the start of the 2023 summer season, which kicked off at the end of April with the BUCS Outdoor Championships. 

Headed by the club’s Endurance Coach Dean Miller, the athletes followed in the trails often tread by Sir Mo Farah and Paula Radcliffe. The natural ‘skinny air’ experienced with training at such high altitudes creates an ideal training camp environment for the group.

 

Dean, having previously trained in the area himself as an athlete, now spear-heads the University team’s coaching programme. With packed-daily schedules for each athlete, Dean was also supported by Simon Eustace and Dave Sheldon from the Sport & Fitness Performance Centre, as well as Mike Gosling (Physio) and coaches Luke Gunn, Jethro McGraw and Sally Straw.

 

The camp is a culmination of months of preparation with the Performance Centre and Athletics coaches. 

 

Athletes undertook a gruelling training regime, which would typically include a morning threshold training session of between five and nine miles, and an evening run or cross-training session up to five miles!

 

Want to find out more about our Athletics and Cross-Country opportunities? Visit the dedicated webpage now!

UOB ATHLETICS AND CROSS COUNTRY WEBSITE
New Balance logo next to UoB Sport & FitnessCategoriesStudent News

Time for a new look: New Balance x UoB

TIME FOR A NEW LOOK: NEW BALANCE X UOB

This year saw the University of Birmingham kit project being taken on by New Balance, a multi-year partnership for the supply of all our playing kit, training wear, leisurewear and sport staff uniform. This was an incredibly exciting step for the University – not only were we able to bring this global brand to our students, but it meant a new look, especially for the teamwear. 

Traditionally, our gold lion directly from the University crest has been synonymous with Sport, and this very much still plays a part in our identity – our teams, athletes and participants are Birmingham Lions, and we are extremely proud of being part of that Pride. But, when this opportunity presented itself, we knew it was time to design a kit that felt representative of everyone on campus – however sporty or not you are. Because we are one community, and we wanted to create a kit that connected the whole campus, and everyone who is a part of it.

 

It was important to us to honour the history of the red from the University crest for the teamwear, ensuring our players can stand out proudly on game days. But how to ensure that people would want to be a part of the community and don the kit, even if they weren’t competing?

 

After a number of ideas and designs, working with elements like the lion, the University skyline, and Old Joe, it was clear that one iconic building stood out and was a fondly-regarded symbol of the campus – our clock tower. As any UoB alumni will proudly attest, Old Joe – named after Joseph Chamberlain, the first Chancellor – is the tallest free-standing clocktower in the world, and will probably be the first thing people say when offering facts about the University’s story.

 

This is how the patterned design on our teamwear came to be. A geometric representation of the clock face is repeated across the bottom half of our kit – in a subtle nod to our campus.

For those not playing for a club, a leisurewear range – comfortable loungewear to wear anywhere – is also in the pipeline. Stay tuned – we will be announcing when this is available to buy soon!


We are excited to be working with their product design team on other projects, focusing on specific designs for key underrepresented groups. All in all, it’s a very exciting time to be part of the Pride and we are delighted to be partnering with this global brand.

Volunteer Becki sits on giant letters spelling #B2022CategoriesStudent News

Five Minutes With: Becki McWhinnie

FIVE MINUTES WITH: BECKI MCWHINNIE

We caught up with alumnae, staff member and Birmingham 2022 Commonwealth Games volunteer Becki McWhinnie, to find out what it was like to be behind the scenes of the city’s biggest sporting event ever!

Q: What’s your current role at the University? 

 

A: Club Development Manager for UoB Sport & Fitness – this means I manage the student sport side of things, including our 56 sports clubs!

Q: Why did you choose to volunteer for the Games? 

 

A: To get involved with a unique experience on my doorstep. I didn’t want to have the fear of missing out and wanted to be as involved as possible! I played cricket when I was at the University and it is still my favourite sport, so to have the chance to be a part of that at an international level was too good to miss – especially as I used to play at Edgbaston where the event would be! 

Q: What role did you have? What were you expected to do? 

 

A: I was a Field of Play Team Member at Edgbaston, supporting the grounds staff in making sure the field was up to scratch for the players. This included things like laying out the (very heavy) boundary rope, checking access to the pitch and putting the covers on when it rained.

Q: Where were you based? 

 

A: Mainly at Edgbaston Cricket Ground. It was great because you got to know a few of the other regular volunteers, but also met new team members every day, so it was very varied. 

Q: Did you get to see any of the Games as a spectator? 

A: Yes! I was lucky enough to get tickets for hockey, diving and netball. Hockey was my favourite experience by far, watching players and spectators come from all over the world and marvel at the beauty of campus. I was very proud to be a part of it both from the volunteer side and from the alumni / staff side! 

Q: How was the experience? What are your favourite memories? 

 

 

A: Amazing. Being on pitch side during the India versus Pakistan game was unbelievable. Two teams with the best supporters created the most amazing atmosphere. 

Q: Do you have any unusual/amusing stories of things that occurred?  


A: I did sustain a very impressive bruise from the boundary rope at one point – it is so heavy that you need a number of people to move it in sync, so if someone is out of time and you lose your hold it gives you a bit of a bump! 

Q: How did it feel to know your place of work was hosting the Games, and many of your colleagues were involved? 

 

 

A: It made it feel so much like we were a part of it, and felt like sharing something special with everyone. Seeing so many people you recognised when walking around campus as a volunteer or staff make it feel like such a great community. 

Lachlan Moorhead with his CWG gold medalCategoriesStudent News

Five Minutes With: Lachlan Moorhead

FIVE MINUTES WITH: LACHLAN MOORHEAD

Student, Judoka, and now Commonwealth Games gold medallist – we spoke to UoB Business student Lachlan Moorhead about his incredible experience at the Birmingham 2022 Commonwealth Games. Sport Scholar Lachlan fought off some tough competition to win University of Birmingham’s first ever Commonwealth gold medal for Team England.

Q: Looking back to the summer, has the medal win sunk in yet? 

 

A: I think my title has sunk in. It’s hard to say, it’s not like us judo fighters get time to ‘smell the roses’ – as soon as we were finished with the Commonwealth Games we were straight into qualification for the Paris Olympics. Better never stops!…


Q: Tell us about your expectations and hopes going into the Games. How had your training and warm-up competitions gone? Did you have any injuries to deal with? 

 

A: Going into the Commonwealth Games I was hoping to win. I wasn’t the favourite, but I drew confidence from my training, and how I’ve faired against the top athletes in the Commonwealth in training. My warm-up completions were very tough events in Europe and Asia, so it’s safe to say I was ready for a challenge. Regarding did I have any injuries… I’m a judo player, so I probably had hundreds! I think I fought with so much tape on my right hand it was completely immobilised!

Q: What are your memories of the judo competition? Were you nervous? Any tense moments during the competition? 

 

A: My memories of the competition are some of the most intense, but best memories I have. I was nervous throughout the whole build up, and the nerves on the day were (almost) unbearable. But this pressure was a privilege, and I knew I would perform the best under the pressure. The most stressful moment of the day was the first round, where I was 5 minutes into golden score (extra time) before emerging victorious. I was a fine margin from going home empty handed. 

Q: How have you balanced your University work with your training and sporting career?

 

A: I have managed to balance my university studies and sporting career with great difficulty and commitment. I work long days, training throughout the morning and afternoon and studying when I am home. Perusing both endeavours has given me a resilience I can’t imagine getting from anywhere else. That being said, without the support of UoB Sport Scholarships and the well-being department in the business school, I would not have been able to achieve what I have. Their interest, understanding, and flexibility is the main reason I am able to continue my studies whilst perusing my sporting dreams. For that I am very grateful. 

Q: What’s next for you?

 

A: What’s next for me is to work towards the Paris Olympics. I’ve beaten the fighter in the world top 10 and I’ve broken the top 25 myself. My goal is to win a medal at the Paris Olympics. I’ve trained full-time since I was 18, and I believe if I continue on this trajectory of commitment and sacrifice to the sport, then the sky is the limit.

Man working out in gym on machineCategoriesPhysiology Psychology

Easing back into exercise

Returning to exercise after lockdown

For many of us, the re-opening of the fitness facilities has meant an eager return to our pre-lockdown workout routines, whether that’s in the gym, pool, squash courts or classes. But is rushing back to what you used to do, good for you? We picked the brains of Sport & Fitness’ experts, Psychologist Christian and Fitness Instructor and Nutritionist Peter, to seek their advice on how to safely ease back into our exercise routine.
Christian Pszyk, Psychologist, says that when elite athletes return to training following injury, a break in the season or another change in circumstance, the key aspect of readjusting to the ‘new normal’ is the management of psychological and emotional expectations, and the same principle applies for anyone who is returning to training after a break.

Typically, our brains are programmed to try and attain our optimal or best performance, regardless of the context of the situation. So, when there are sub-optimal results, despite extenuating circumstances, it creates an automatic response of disappointment, potential dejection and demotivation as our innate experience is that we are always improving, and immune to setbacks.
In order to combat this, the key aspects to bear in mind are those of context and goals. Focusing on the context of your situation helps to create and maintain a realistic perspective, while setting out some simple short-term goals will support structure and the feeling of achievement while you slowly start to find your feet again and build up to your own optimal performance.

Peter Antonio, Fitness Instructor, also recognises that stepping back into the world of exercise after an extended period of time off can feel daunting. You may feel lost as to where to begin, or fear injuring yourself due to a few lazy evenings with no motivation, binging the latest Netflix series!

Fortunately there are ways to get moving again, and step into those running shoes, or in to the gym/pool, without hurting your ego or physical self.
Whatever your pre-Covid state was, know that if you are returning to exercise after being quite inactive, then it is unlikely that you are going to return to the same strength and fitness levels.
Knowing this ahead of time can help mitigate those fears that may come from being unable to swim as fast or lift as much weight, as well as reduce the chances of injuring yourself.
If you approach stepping back into exercise as a gradual process, initially reducing both the volume and intensity you were previously at, then this will allow the body and mind to return to top notch form within minimal risk of injury.
There is a bright, gleaming light not so far ahead which we all need to remember however… that the fitness and strength we once had will come back quicker this time round. You are not starting from zero again, so avoid thinking that all the work you have previously put in was a waste, as this is not the case.
Try to maintain consistency, use and speak to the professionals who work in your respective sport (lifeguards, gym instructors etc), and remind yourself of why you are doing this.

Our experts’ top tips: in summary:

  • Focus on the context of your situation to help create and maintain a realistic perspective of your goals
  • Accept that your fitness levels may have deteriorated and therefore don’t push yourself – work up gradually
  • If you’re unsure, chat to the staff in Sport & Fitness to get their advice
  • Remind yourself of your goal, and why you’re doing this!

We hope you have returned to exercise with us safely and confidently, and would love to hear your stories about getting back to the facilities after the break as well as any feedback, so please do let us know by completing the feedback form on the website, or emailing [email protected].

CarbsCategoriesNutrition

Carbs: getting the facts straight

Contrary to popular belief, carbohydrates are not the enemy! When you’re being active, it’s important to consume carbohydrates as part of your diet to provide energy for training and to aid recovery. In this article UoB Sport and Fitness Nutrition Intern, Sam, talks to us about some of the different types of carbohydrates and provides guidance on carbohydrate consumption surrounding training. As a result of the government’s new guidelines surrounding Coronavirus you may find yourself exercising less. However, carbohydrates remain an integral part of your diet, and the following information will help you to tailor your carbohydrate intake to your current exercise levels.
 

What is glycaemic index?

Glycaemic index (GI) refers to the speed at which carbohydrates are digested and absorbed into the body. Carbohydrates are ranked on a GI scale of 0-100, dependent on the rate at which they raise blood glucose (sugar) levels.

  • Glycaemic index of 55 or less = low GI
  • Glycaemic index of 56-69 = mid-range GI
  • Glycaemic index of 70 or more = high GI

DID YOU KNOW?
The riper a fruit or vegetable is, the higher its glycaemic index!

White (simple) carbohydrates like white bread or pasta tend to have a higher GI, causing a rapid spike in energy levels. Wholegrain (complex) carbohydrates tend to have a lower GI, meaning glucose is absorbed into the blood stream at a slower rate. It is advised to consume wholegrain carbohydrates the majority of the time, as these provide ‘longer lasting energy’ and contain more fibre and nutrients.
EXAMPLES OF LOW GI BREAKFASTS

  • Porridge, Bran flakes, Muesli, Wholegrain toast

EXAMPLES OF HIGH GI BREAKFASTS

  • Cornflakes, Coco pops, Cheerios, White toast

 

Carbohydrate fuelling before exercise

The amount of carbohydrates you should consume before exercise is dependent on the timing of carbohydrate fuelling. If you’re eating more than 2 hours before exercising, it is recommended that you consume around 100g of low GI carbohydrates. Examples of these include porridge, wholegrain pasta, and bran cereals. If you’re eating less than 1 hour before exercising, it is recommended that you consume around 50g of high GI carbohydrates. White rice, white pasta, and sports drinks are examples of high GI carbs. If you currently consume very low levels of carbohydrates before exercising it is important that you gradually work up to higher levels to limit any stomach discomfort as a result of a sudden dietary change.
It is worth noting that these values (and the recommendations throughout this article) simply provide a guide to carbohydrate fuelling, and the exact amount you require will be largely  dependent on you as an individual and your sport.
 

Carbohydrate fuelling during exercise

During exercise lasting 1 hour or less, for example going on a run, consume up to 20g of easily digestible carbohydrates (e.g. glucose – the main source of energy for humans). Carbohydrate mouth rinsing involves swilling a high carbohydrate solution around your mouth for 5-10 seconds and then spitting it out (similar to how you would use mouthwash). This appears to improve performance in short duration, high-intensity exercise. This may be a result of the brain linking oral carbohydrate sensing to motor output. Mouth rinsing tricks the brain into thinking carbohydrates are being consumed, causing the brain to send motor signals which activate more muscles. The effects of mouth rinsing are more pronounced when athletes perform while fasted.
When exercising for longer durations, it is crucial you take on carbohydrates to maintain energy levels. During exercise lasting 1-2 hours, consume 30-60g of easily digestible carbohydrates (e.g. glucose). During exercise lasting over 2 hours, consume 60-90g of easily digestible carbohydrates from multiple sources (e.g. glucose and fructose). Glucose and fructose enter the blood stream in different ways, meaning blood glucose levels increase at a greater rate (fructose is converted to glucose in the liver). Check out some of the carbohydrate content in a few foods below:

Source Grams of Carbohydrate
1 Cliff energy bar 42g carbs
1 energy gel sachet ~20-30g carbs
1 Lucozade sport 32g carbs
1 bananas 30g carbs
4 slices malt loaf 50g carbs
1 pint chocolate milk 50g carbs
100g oats 66g carbs
10 dates 50g carbs
75g pasta 56g carbs
75g rice 60g carbs

 

Carbohydrate fuelling post-exercise

Following exercise, ensure you consume a snack/drink containing carbohydrates ASAP to begin the recovery process immediately. You should also eat a larger snack or meal 1-2 hours post-exercise containing carbohydrates. The higher the intensity or longer the duration of an exercise session, the more carbohydrates you will require for recovery. It is important to recover properly after exercise, in order to replenish the body’s glycogen (energy) stores and reduce the likelihood of fatigue in following training sessions. Fatigue can lead to underperformance and injury! If you need to recover quickly after training (e.g. if you have another training session that day), consume carbs with a high glycaemic index at regular intervals post-exercise. Remember that it is also important to have 20-30g of protein post-exercise to aid the growth and repair of muscle.
 

How can I incorporate a variety of carbohydrates into my diet?

 

01.04.20

oranges, apples, limes and bananasCategoriesNutrition

How diet can optimise immunity

You cannot ‘boost’ your immune function through your diet, however your diet can be used to optimise and support the normal functioning of the immune system. Many nutrients are involved in supporting immune function, and therefore a healthy and balanced diet that includes a wide variety of different foods is key. Read on to hear from Nutritionist Caroline about what the role of diet is in optimising immune function.
The following nutrients are of particular importance for the immune system to function optimally, and therefore you should ensure that you incorporate them into your diet:

NUTRIENT FOOD SOURCES
IRON Beef, lamb, eggs, baked beans, kidney beans, chickpeas, tofu, figs, apricots, brazil nuts, sunflower seeds, sesame seeds, spinach, broccoli, peanut butter, almonds, prawns
VITAMIN C Oranges, orange juice, red and green peppers, strawberries, blackcurrants, broccoli, brussel sprouts, potatoes, kiwifruit, papaya, cauliflower
ZINC Meat, shellfish, legumes (chickpeas, lentils, beans etc), seeds, nuts, dairy, wholegrains, bread, cereal
VITAMIN D Oily fish, cod liver oil, egg yolk, meat, margarine, fortified cereals/orange juice/milk
COPPER Nuts and seeds, leafy greens, dark chocolate, liver, oysters, shiitake mushrooms, lobster

 
What are some other top tips for helping to maintain immune function, particularly if you are exercising?

  • Ensure you match your energy intake to your energy expenditure so that you do not end up in an energy deficit.
  • Avoid fad diets because they may exclude entire food groups, or particular nutrients that are important.
  • Consume >50% of energy intake as carbohydrate.
  • Ensure that you have an adequate amount of protein in your diet by making sure that you incorporate it into each meal that you eat. Foods high in protein include meat, dairy, fish and nuts.
  • Aim for >7 hours of sleep per night.
  • Have a recovery snack immediately after exercising that contains both carbohydrate and protein, for example a milk based smoothie.
  • Make sure you have eaten a sufficient amount before exercising so that you don’t run out of energy.

 
With limited food in the shops at the moment, how can I make the most of the food that I buy?

  • If there is limited fruit on the shelves, then look in the frozen section instead. Frozen food contains just as many nutrients, if not more, than fresh fruit.
  • Use up fresh ingredients in your fridge first as you don’t want any food to go to waste. Foods with a longer shelf life can be used up at a later date.
  • Looks for fresh foods with a long shelf life, for example potatoes, carrots, onions, apples, onions, squash, beetroot and cabbage.
  • To preserve fresh salad for longer, rinse and drain them, followed by drying them then placing them in a plastic storage tray. Make sure they are covered and kept in the fridge.
  • In terms of cupboard essentials, look for energy dense foods that can be used in a variety of ways. For example, nuts, seeds, peanut butter and oats.
  • Use this time as an opportunity to declutter your cupboards by using up things that you have had for a while.

Get more tips, information and recipes by following the Sport & Fitness Nutrition Instagram page @ubsportnutrition.
31.03.20

Returning to workCategoriesPsychology

The psychology of effectively working from home

Working from home

Working from home and self-isolating can be difficult, but being aware of a few key aspects can help make it easier to deal with, and more positive for your mental health. UoB Sport & Fitness psychologist Chris Pszyk writes about working from home or by yourself, and some different suggestions to help cope with the challenges that it might pose.
With this being a new experience for a lot of people, it is important to consider the impact that being restricted in your freedom of movement will have on your well-being, so that some sense of normality can be maintained. Below are a few aspects that can be helpful when adapted to suit your individual needs. Psychologically, there are a myriad of benefits that can be achieved through routines, mindfulness, and exercise amongst others, with the main ones focused around the release of endorphins, and the reduced output of cortisol, the so-called stress hormone. Managing these two, alongside a variety of other aspects, help us to live healthily and happily, and can therefore help us to manage isolation, and working from home, much more efficiently and positively for our mental health.
Break up work and ‘life’
One of the most important aspects is to separate the different parts of your life, that have now all been brought into the same space. If you have the space, have a dedicated work station that is separate to where you sleep, eat and take time to engage in your hobbies and pastimes. This helps to separate your different activities, and therefore reduces the release of cortisol in relation to your life spaces. In addition, doing small extras like having a morning routine of showering, eating breakfast and ‘getting ready’ for work will be more mentally rewarding, and are positively correlated to self-confidence.
Exercise
Exercising is a huge factor in maintaining wellbeing, and taking the time out of your day to do this is vital. As social distancing and isolation are in full effect, it is a good idea to consider what tools you have available, and make the most of the space that you can use. If you have a treadmill or other equipment that is great, but if you don’t, you can do lots of home workouts, as directed by other staff members, or through online means as well. Not only does exercise help to release endorphins and make us feel better, it can help to break up the monotony of sitting in front of a computer and being alone, as well as helping to maintain good health and improve your quality of sleep.
Be mindful and reflect
Mindfulness is a tool often recommended by psychologists, and given the current situation would be a beneficial habit to start. For those not familiar with it, it focuses on the idea of being present and focusing on the here and now, rather than what might happen and the aspects that you can’t control. In order to help with this, free apps such as HeadSpace or Calm can be really useful to start, and taking time out of your day to reflect and look at all that you have accomplished will help to get through isolation by building your self-esteem.

Look after your space and yourself

There are two parts to this – look after yourself by eating well, drinking plenty of water and sleeping at least 7 hours, but also look after your space. Physically, it is essential that your routine of eating, sleeping and so forth is maintained, and supplementing this by taking the time to prepare food where possible can help to combat boredom and frustration. In addition, keeping your space, house or room tidy, is vital in a time like this, as you will be spending the foreseeable future there, so make sure that it is an area that you are happy in and where you enjoy spending time. This helps by increasing your self-esteem as you feel good about yourself and your space, while also reducing the release of cortisol associated with clutter.
Contact your family, friends and colleagues
Reach out to the people you care about, whether it is a message or a video call, there are lots of apps and formats that are simple to use and great at connecting people. Beyond work and catching up, there are lots of ways to communicate and get involved, whether it is playing an online game together, watching movies simultaneously or conference calling your friends or family for a joint dinner. This helps to maintain your sense of belonging and identity, both of which are closely related to self-esteem and positive mental health as a whole, and can be really powerful to support the people you care about to deal with the same situation.
 
24.03.20