In gearing up for creating our Nursing Strategic Plan, I created and led a retreat for my Nursing Directors last week. To open up the retreat we did an exercise called “My User Manual”- from the Team Tactics PipDeck. My User Manual asks you to pair up and ask each other questions, then report back to the larger group. The questions asked spark conversation about how you do your best work. This particular exercise was amazing because it helped the team to get to know our two newest members, and we learned a little something about everyone too! We discussed what conditions need to be in place for us to do our best work, what makes us stressed and how we deal with it and how best to receive feedback.

My User Manual is a great exercise for all of us to do to think about what you yourself need in order to do your best work and live your best life.

Have you ever thought about what you need in order to be your best or perform your best?

Have you ever thought about what makes you feel your best?

For me, I know I feel my best when I am outside enjoying nature. Mountains and bodies of water- lakes, rivers, ocean, really help me to relax and rejuvenate. I am not necessarily one of those types that religiously exercises in order to relieve stress, but I am not going to lie that I do feel WAY less stressed after doing some strenuous activity outside. Take last weekend for example- I didn’t plan an organized hike, or go for a run, but I did some yard work that was definitely strenuous, and left me feeling fulfilled, not only did I expend some energy, but I was also outside and was able to see the fruits of my labor take shape! I like that kind of gratification- mowing the lawn (with our little push mower) can be very fulfilling, you get some exercise and the gratification upon seeing a nicely trimmed lawn when you are done- Amazing!

I have done a lot of reading on exercise and diet. I will put a lot of those references in the resource list at the end of the blog. I am not writing this to give any sort of advice, other than to find what feels good to you and do it if you feel like it! I am still searching for that exercise routine/regiment that will work for me, so I am on the same journey!

What I have read that interests me is the release of certain chemicals during exercise that actually help to promote wellness, well being and relaxation. Many people think it is related to the endorphins that are released with intense exercise. The endorphins do help your muscles get through the workout by blocking pain. It’s actually the endocannabinoids, naturally produced in your body when you are exercising that give you the good feeling. These chemicals move easily through the blood brain barrier and are mood improving, feel good chemicals that reduce anxiety and produce feelings of calm.

Regular exercise can increase blood flow to the brain and create new growth of blood vessels into the hippocampus (the part of your brain associated with memory and learning). The hippocampus increases in size in the brains of regular exercisers. This helps to improve memory and focus and a better task switching ability which also aids in elevated mood.

The key to regular exercise if first finding something that you LOVE to do.

Stick with it by:

Creating SMART goals (specific, measurable, achievable, relevant and time-bound).
Change up your routine frequently enough so you don’t get bored.
Exercise in short intense bursts.
Make it fun!
Don’t beat yourself up too badly if you miss a day or don’t meet a goal, just try again!
Stack it with:
Find a friend to exercise with.
Go out in nature for an added relaxation effect.
Try two things at once, like walking with light weights in your hands.
Take the dog with you! Pets also help to relieve stress, plus they could use a good walk too!

Next, and the most important step. Recovery. We talked a bit about this in last’s weeks blog. I think that resting and recovering is as important as the exercise itself. Taking the time to let your body recover is very important in allowing your body to heal from a particularly difficult workout and to let the body rest if you are trying to do too much.

Thank you for being on this journey of wellness with me.

Be well,

Teresa

Additional Readings and Resources:

www.hopkinsmedicine.org “The Truth Behind Runners High”

Why we get fat and what to do about it, by Gary Taubes

Good Calories, Bad Calories, by Gary Taubes

Team Tactics, by PipDecks

Nature Therapy Walks, by Courtney Cameron

Radical Longevity, by An Louise Guttleman

By Dave Asprey:

Smarter Not Harder