A Winter Wellbeing Workshop at Riverstone

17 January

After the success of our recent Wellbeing Workshop in August 2023, we were thrilled to bring you a second edition by popular demand!

The workshop's mission was to leave everyone feeling a little warmer and armed with valuable tips for a healthy and safe winter. Participants dove into the Riverstone experience, gaining insights from the insightful wellbeing team and mingling with our wonderful residents.

Dr Zoe Wyrko, our Wellbeing Director, kicked things off, starting by sharing helpful tips to survive and make life more comfortable this winter. She brought a wealth of knowledge that was built working the front lines in the NHS for over 20 years.

Advice from Dr Zoe Wyrko: A Functional Approach to Exercise

We adopt a functional and most importantly, realistic, approach to movement and exercise. Doing exercise, and moving as much as we can is one of the most crucial actions we can take to maintain good health and mental wellbeing.

Dr Zoe has put together some helpful tips to get us through the winter:

1. Get moving! First and foremost, keep walking!. There is a misconception that it is just ice and frost that increases the risk of falling during the winter. However, Zoe pointed out that injury is actually linked to muscle stiffness because of the way cold weather affects our muscles and the way they work. Being still and not moving can also cause muscle and joint stiffness, which then makes us more reluctant and less confident when we do move. Use it or lose it!
2. Get plenty of sunlight. Sunlight supports the body’s circadian rhythm (our internal clock that helps us know when to sleep and when to be awake). This can improve our rest at night, and we also know that being outside is good for mental health.
3. Take vitamin D from October to April. Sunshine is also important to our bodies as it’s one of the ways that we get our vitamin D, which is essential for strong and healthy bones and muscles. Sadly, we cannot get enough sunlight during a Britishn English winter as the sunlight isn’t intense enough. Dr Zoe emphasised the NHS advice that everyone should take a supplement of at least 10 µg per day between the months of October and April (she usually takes a 25 µg supplement).
4. Set realistic goals. How many times have your New Year’s Resolutions fallen through? Chances are, you are part of the 80% of people fail to keep their New Year's resolutions by February. Only 8% of people are actually able to stick to theirs till the end of the year.
   
   Zoe explains that this is because setting grand, life-changing goals often leads to struggles in forming habits. Success lies in making gradual, small life changes. For example, starting with a 10-minute walk establishes the habit of leaving the house, and then gradually extending it to 30 minutes once the habit is formed.
5. Habit-stacking. Leveraging existing habits makes it easier to establish new ones. For instance, integrating simple exercises like standing on one foot while brushing your teeth or doing lunges on the way to the kitchen not only complements your routine but also enhances aspects like balance, turning mundane moments into opportunities for activity.
6. Spend time in refreshing spaces. Being outdoors near green and blue spaces, such as parks and bodies of water, has a huge effect on mood.
   
   The United Nations and World Health Organization recognise these spaces as integral to solving health inequalities. Our whole body is linked and works in harmony, so boosting our mental health can have a positive impact on our physical health.

Annie-Celeste Taylor’s Workout: From Theory to Practice

For the workshop, fitness Ambassador, Annie-Celeste Taylor put together a beginner-friendly warm-up and workout that can be recreated safely at home. Staying active can be incorporated anywhere, feel free to recreate some of these wherever possible.

You can read her workout here:

 Annie-Celeste Taylor’s Workout: From Theory to Practice (riverstoneliving.com)

Healthy eating

We finished our Workshop with healthy poke bowls and nutritious juices. Remember, food is an equally important part of staying healthy and avoiding injury. We need to make sure that we are giving our bodies the building blocks they need to ensure healthy muscles, bones and minds.

If you want to read more about how we talk about food and nutrition at Riverstone, check out our recent article on food with Zoe:

Fuelling Vibrancy: Nourishing Wellbeing at Riverstone (riverstoneliving.com)