Year: 2020

One thing a lot of us have been doing during physical distancing is reading. If you are wondering what book you should get next, here is a list of suggestions:

1. Becoming by Michelle Obama

In her memoir, Michelle Obama invites readers inside her world, narrating experiences that have shaped her, from her childhood in Chicago through her career and motherhood to becoming the First Lady of the United States.

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2. Eat, Pray, Love by Elizabeth Gilbert

The author shares her discoveries after a divorce that has devastated her. Gilbert embarks on a trip, traveling the world, getting to know herself, finding her spirituality, and looking for a balance in life.

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3. The 7 Habits of Highly Effective People by Stephen R. Covey

This book was published in 1989, but it is still today one of the most referenced books in its genre. The book is about habits, the good and the bad ones, and how people can recognize them, examine them, and make the changes that will make them a better person and a better professional.

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4. You are worth it by Don Yaeger and Kyle Carpenter

This book is a memoir about the war in Afghanistan and Carpenter’s experience in the battlefield. In 2010, a grenade skittered toward Carpenter and fellow Marine Nick Eufrazio. Without hesitation, he jumped on the grenade, saving Eufrazio, but sacrificing himself. The book is about finding purpose no matter what obstacles you face.

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5. All of the Harry Potter and The Lord of the Rings books

The fantasy Harry Potter series is about young wizard and his friends at a witchcraft school. The books were written by the English writer J.K. Rowling, and they have been translated in 80 languages and have sold more than 500 million copies worldwide.

The Lord of the Rings novel tells the story of a hobbit named Frodo Baggins. The adventure begins when he receives a magical ring from his uncle. The story is divided into six books which were also written by an English author, J.R.R. Tolkien, and have sold over 150 million copies.

While we all find ourselves adjusting to the new ‘normal’ of working or studying from home, it has become very challenging to form new habits to push you towards your personal health goals.

You have probably been spending more time than ever sitting hunched over your laptops, clicking manically and staring at screens all day long. Not only that, unless you’re lucky enough to have a home office or studying area, your new workspaces and study spaces are sofas, kitchen tables, or even worse, your beds.

You are not built to be kept in a seated position for extended periods of time, and doing so results in several postural deficiencies that can lead to neck and lower back pain. For now, let’s keep things simple and focus on the latter of the two, that dreaded nemesis of every desk jockey; low back pain.

How to get moving?

Yoga studios and gyms are closed for the foreseeable future and while some of us can sneak in home workouts, most people, especially those of you with children will have a million and one better things to do with any free time that you can find.

The good news is that a few simple exercises can help combat the negative effects of sitting all day. Even better, they can all be done in 5-10 minutes!

Before we get to the exercises, let me give you a little insight into why sitting at a desk wreaks havoc on our posture. The most prevalent repercussions that arise from sitting for too long are tight hips, weak gluteal muscles, tight hamstrings and weak abdominal muscles. As a result of these, your pelvis drops forward, your belly protrudes in front of you like an infant, and your butt sticks out like an Instagram model. This means that your poor spinal column is taking a beating and the discs between your lumbar vertebrae get pinched and inflamed. Yes, ouch!

Here’s what to do the fix this issue almost instantly:

Exercise 1: Foam Roll Your Quads

Foam rolling can be effective at alleviating muscle soreness as well as increasing blood flow to the targeted area. The subsequent increase in muscle and fascial elasticity helps improve joint mobility, keeping your body healthy and pain free.

1. Begin in a forearm plank position with the foam roller under one of your quads, slightly below the crease of your hips.
2. Bracing yourself with your forearms and core, slowly roll down the roller until it reaches just above your knees. Then, roll in the opposite direction until you reach back to your hip flexors.
3. When you hit a tender spot, pause for a few breaths and try to let yourself sink deeper into the roller. You can also roll side to side on these points to help them release.
4. Perform for 30-60 seconds per side and move on to exercise 2

Exercise 2: Hip Flexor Stretch

This exercise is also known as the ‘couch stretch’ as you can perform it from the comfort of your couch – However, it will be the most painful 5 minutes of tv you will ever watch.

1. Take a half kneeling position facing away from a stool or chair with your right knee on a mat or cushion.
2. Place your shin along the lip of the seat with your toes pointed upward.
3. Keep your right thigh in line with your body and position your left leg in front with your knee aligned above your ankle.
4. Sit up straight with your chest proud and brace your core.
5. Keeping your hips square, contract your right glute muscle for 5-10 seconds and then relax. Repeat for a total of 60 seconds and then switch legs.
6. For an easier variation of this stretch, you can keep your shin on the ground.

Exercise 3: Glute Bridge

Now that you’ve stretched the tight problem areas at the front of the body, it’s time to activate the weakened muscles on the back. The glute bridge will strengthen your glutes and hamstrings to help improve posture and protect your lower back when standing and sitting.

1. Start by lying on your back with your knees bent and your feet about 8 inches from your glutes.
2. Using your abs, brace your core to prevent any arching of the back
3. Drive your heels into the mat to lift your hips and lower back off the ground.
4. Try to fully contract your glutes and hamstring while keeping your heels pressed into the mat.
5. You should feel all of the tension in your glutes. If you find that pressure builds in your lower back, you are performing the exercise incorrectly.

Exercise 4: Dead Bug

In order to bring your pelvis back to a healthy, neutral position you must learn to engage our core musculature in a way that promotes postural control. A strong core can be your best weapon in the fight against back pain. However, countless amounts of crunches and leg raises will generally only exacerbate the issue. The dead bug challenges you to maintain a neutral pelvis while moving your limbs away from the centre of your body. It might look like a beginner exercise but I’ve seen professional athletes tremble and turn beet red from the challenge that dead bugs present.

1. Lie on your back in a pose that looks like you fell backwards off of your office chair; head flat on the ground, arms perpendicular to the floor, knees and hips both flexed to 90 degrees and toes pointed to the ceiling.
2. Flex your abs hard and try to maintain a natural lower back curve.
3. Begin by pushing your heel away from your body and make sure that your lower back and pelvis do not rotate forward and upwards.
4. The only movement occurring should be at the leg.
5. Hold the leg fully extended, with the heel 1-2 inches from the floor for 2 seconds before returning to your starting position.
6. Repeat for the opposite side.
7. To progress this exercise, move the opposite hand and foot away from your midline and try to make yourself as long as possible while maintaining a strong core.

Putting it all together:

1. Foam Rolling: 2 x 30-60 seconds / side
2. Hip Flexor Stretch : 2 x 30 seconds / side
3. Glute Bridge: 2 x 15 reps
4. Dead Bug: 2 x 6 reps/ side

Give this routine a go and I am sure you will feel better!

*Article written by Brian Kehoe. He is a professor in the Fitness and Health Promotion program at Algonquin College.

Spending some time at home did not seem so hard at the beginning. You might have had the chance to sleep in, watch some TV shows and just relax. But weeks have gone by, school is done, and you are now uncertain of what to do with your time.

One thing we know, we should try to make the best we can with all this free time (if you are not working from home). Here are some tips for you:

Time to put things in order!

Do you know those drawers we never have time to organize? Or the messy cupboards? Take some time to organize things in your room or around the house. It will make you feel productive and proud of yourself.

Read books

Here is one thing that will always be a good call. Take time to read as many books as you can. We learn so much by reading! They say that we become better writers when we read.

There are many websites in which you can download free books such as DigiLibraries or the for the little ones.

Learn a new skill

From something simple such as braiding your hair, or something more complicated like learning a new career skill, you can find tutorials and workshops online for almost everything!! So, why not take some time to learn something you have wanted to for a long time, but have never had the chance to do so?

Take care of yourself

If you have always said you did not exercise because of lack of time, there is no excuse anymore! There are plenty of workout videos to follow and you can also take walks or go for runs. Algonquin College’s Student Association has been promoting some online workout through their social media as well. Stay tuned and let’s get some sweat going!

Get creative in the kitchen

How many times have you had the chance to not only prepare your lunch and dinner at home, but also be creative? Use the time to take some risks and maybe try out different recipes. Check out the top three recipes by Algonquin students.

1-Money Heist (La Casa de Papel)

La casa de papel, is a Spanish TV series that tells the story of a man, called “the professor”, who recruits a group to help him with a plan: to print and steal billions from the Royal Mint in Madrid.

“This show revolves around a heist that the professor carries out with a group of people. He thinks his every plan is perfect to the slightest of details. But does it turn out the same way he expects it to? This show will keep you on the edge and believe me, you are lucky to have 4 seasons to binge watch. Caution: It’s addictive,” tells Jay Jadwani, who is in the last semester of the building information modeling – lifecycle management program at Algonquin College.

2-Community

This American comedy TV show is about a lawyer who was suspended from his law firm when he lied about having a law degree from Columbia University. The main character then decides to go back to school to earn a degree.

“It is a show to keep you distracted during quarantine and to keep positive. During these tough times you need to keep as positive as you can be, plus this show teaches you that all you need is a strong group around you to go through any difficult situation” tells, Max Lowe, who is in his third year of the business administration – marketing program at Algonquin College.

3-Ozark

This crime drama tells the story of a married couple who is forced to relocate from Chicago to a summer resort in the Ozarks, in the US, after a money-laundering scheme goes wrong, forcing him to pay off a substantial debt to a Mexican drug lord in order to keep his family safe.

“It’s in the top 10 recommenced shows in all of Canada. So far, the show never seems to lose its climax to keep its viewers wanted to watch. Definitely recommend it if you’re into fictional crime tv shoes,” says Alysha Steele, who is starting the Child and Youth Care program in the Fall at Algonquin College.

4-Outlander

This historical drama is based on a novel series and tells the story of a former World War II nurse who is transported back in time. She then enters a mysterious world where her freedom and life are threatened.

“The series is interesting to me because it shows part of how the forms of health treatment were in these two centuries, plus Scotland’s evolution story, along with romance and an incredible scenery,” tells Carolina Fogaça, who just finished the practical nursing program at Algonquin College.

5-Outer Banks

This adventure mystery TV show tells the story of a group of teenagers who is looking for an answer to what happened to the missing father of the group leader. While trying to find the explanation, they discover a treasure linked to the father’s disappearance.

“Personally, I really enjoyed this show. It swiftly combines the genres of comedy, romance, and action. I definitely think students should give it a try as it gets you hooked and craving for more. The actors are also super cute,” says Jillian Silverman, who will be starting the biotechnology-advanced program in the Fall at Algonquin College.

You are not alone if you have been experiencing stress and anxiety since physical distancing has started. And it is normal to feel this way! But the good news is that there are steps you can take to help yourself mentally. Algonquin College counsellor Amanda Ruthman has shared with us 10 tips for you to get started:

1- Stay Informed (within limits)

Information is important but we also need to be mindful of how we’re using it. Try setting limits on how often you are scanning for updates to keep that worry in check. Ensuring that you’re accessing trusted sources (that aren’t sensationalizing), such as public health sites, can also help to limit feelings of panic.

2- Get Physical

Staying physically healthy can help make you more resilient to stress and anxiety. With this in mind; eat healthy foods, exercise when you can, and aim for a good night’s sleep instead of binge watching until 2 am.

Connecting to your physical self can also be helpful. Breathing slowly and deeply can help turn off your fight/ flight response, decreasing your heart rate, and relaxing your body and mind. Tensing then relaxing muscles can also promote feelings of relaxation.

3- Claim Your Turf

If you’re living in close quarters with others it’s important to remember that everyone needs their space. Find a space that’s just for you, even a cozy corner where you can put on some headphones and listen to a podcast. Encourage your housemates to do the same and respect each other’s boundaries.

4- Stay in the Now

Anxiety lives in the future. It likes to focus on what might happen and can fill our heads with worst case scenarios and terrifying possibilities. Try coming back to the here and now to slow down that worry train. One simple way to do this is to use your five senses to pay attention to what’s around you. Try naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

5- Reclaim Some Control

Part of what drives anxiety is the lack of control, so take some back. Choose to protect others by practicing physical distancing, create a routine and stick to it or start a new project and move towards completion.

6- Get Social from a Distance

We are a social species, so finding safe ways to connect is really important. Thankfully there are many ways to connect online. Have a video coffee date with friends, call your family, play online games with strangers, or sign up for a virtual gym and join a group workout. Just make sure to stay connected while you distance.

7- Focus on Your Values

Think about what is important to you, and how you can live by your values today. For example, if learning is important to you, pick up a new skill. If kindness is important, volunteer to deliver a care package to the doorstep of someone in need.

8- Look for Meaning in the Tough Stuff

Try thinking about events on a broader or longer term scale. The whole world is facing this with you. You can also try taking the perspective of your future-self looking back. How do you want to remember your actions during these difficult times?

9- Switching Up Your Studies

Suddenly learning everything online is a big change. Be kind to yourself. Recognize there is a learning curve and you’ll get there. Try breaking up your school day into small manageable pieces and doing something different (like a walk) between study blocks. Then play with that schedule. Switch your focus between easier subjects and more difficult ones, or put easier subjects into your schedule at the time of day when you struggle most.

10- Practice Compassion

This is a trying time and there is a lot of pressure to adjust quickly to a new way of living. Give yourself and others a lot of compassion. Recognize that this is difficult and take a time out if you need it, talk to yourself gently and uncritically, do something you find soothing and comforting, lower your expectations and cut yourself some slack for feeling stressed.

We often times think that wellness is only about exercising and eating well, but studies have shown that a number of factors effect out wellness.

Jill Peck, professor and coordinator of the fitness and health promotion program at Algonquin College, explains that there are seven dimensions of wellness: physical, emotional, spiritual, social, environmental, occupational and intellectual.

This means that feeling well does not only depend on one factor. All dimensions are interconnected and if one of them suffers, it might impact you as a whole. In addition to that, the way you feel about the seven dimensions might always change, according to what is happening in your life.

“As you can imagine, if you rank yourself on each of these, there might have been one thing one day, but completely different the next day. And so, in our situation with what we have going on, that wellness wheel got flipped on its head,” says Peck.

It is a good practice to look at the different elements and try to rank how you feel about each one of them from 1 to 10.

If you are not sure about the definition of each dimension, here is what you should consider when ranking them in your personal wheel:

Physical

Physical wellness involves taking care of your body by making informed and responsible decisions about your health.

You know that you are becoming physically well when:

• You feel motivated to work toward your fitness goal(s)
• You appreciate the link between nutrition and how your body performs
• You notice that you have more energy and a higher level of mental alertness
• You detect a lower level of stress in daily life

Tips for Enhancing your Physical Wellness

• Engage in consistent physical activity
• Make fresh food options for meals, instead of processed food
• Take a break while studying to go for a brief walk
• Get yearly physical checkups and seek medical attention when necessary

Social

Social Wellness involves developing and maintaining positive, meaningful relationships with family, friends, peers and within your community.

You know you are becoming socially well when:

• You engage actively with your network of family, friends and colleagues
• You enjoy making positive contributions to your community
• You feel comfortable interacting with people of different ages, backgrounds and lifestyles

Tips for Enhancing your Social Wellness

• Keep in touch with your network of family, friends and colleagues
• Join a new activity on campus and join a volunteer group
• Practice effective listening skills

Emotional

Emotional wellness is attained by being comfortable with yourself and accepting of your feelings.

You know you’re emotionally well when:

1. You have a positive self image
2. You are optimistic about most things
3. You can share your feelings with others

Tips for enhancing emotional wellness:

• Acknowledge your accomplishments
• Know that it’s okay to make mistakes
• Ask for help if you need it

Occupational/Financial

Financial and occupational wellness comes from satisfaction with your job. Do something you enjoy so you can look forward to going to work each morning. Work hard but make sure to balance work and leisure.

You know you are becoming occupationally well when:

• You recognize when it’s time to stop working and enjoy your time with friends and family
• You enjoy your work, workspace, and work mates.
• You can manage your finances well

Tips for enhancing your Occupational Wellness

• Celebrate success
• Take breaks
• Set goals for the future
• Balance work and leisure
• Don’t leave things until the last minute

Intellectual

Intellectual wellness involves engaging in creative stimulating activities that can develop as well as expand your knowledge and abilities.

You know your becoming intellectually well when:

• You engage actively in new experience outside your “comfort zone”
• You can challenge yourself to open to learn new ideas
• You can apply classroom knowledge in varied, real-life settings
• You are attuned to the world around you, including current events outside of your community

Tips for enhancing Intellectual Wellness

• Develop a study/learning plan that include short- and long-term goals
• Ask for help when you need it from supervisor, instructor, classmate, co-worker, etcetera
• Visit a campus library and check out a book that relates to your new interests
• Step out of your “comfort zone” by taking a workshop, trying a new hobby, or learning another language

Environmental

Environmental Wellness is about preserving and restoring the environment, being active in your community, and maintaining your personal areas indoors and out!

You know you are becoming environmentally well, when:

• You are aware of your impact on the environment
• You keep your personal areas (home, office, car, etc.) clean and organized
• You make efforts to preserve resources, such as food, water, and electricity

Tips for becoming more environmentally well, are:

• Limit your use of resources, including electricity, fuel, and helium
• Clean up and organize your personal areas
• Use public transit, carpool, walk, or bike!

Spiritual

Spiritual wellness is about living life to the fullest and knowing the values and beliefs that provide purpose to your life. Being selfless, compassionate, honest, forgiving and having a clear set of values all add to your spiritual wellness.

You know you are becoming spiritually well, when:

• You are honest with others
• You have a clear set of values
• You are forgiving and compassionate
• You are willing to help others

Tips to become more spiritually well, are:

• Know the difference between right and wrong
• Be grateful for the tangible and intangible things you have
• Be optimistic
• Keep an open mind about others and their personal beliefs

Figuring out how you are feeling for each dimension will help you find out which aspects of your life you have to work on and which ones you are doing well. It is a discovering process of yourself as well, Peck explains.

“I’ve got to move more. I’ve got to eat right, I’m going do these things, but there’s so much other stuff that we don’t think about that we should be doing. Maybe it’s taking a few minutes to just sit quietly and be present in your own mind for a purposeful five minutes a day or maybe it’s just sitting in being a breathing exercise.”

Source: Fit and Well by Thomas D. Fahey, Paul M. Insel, Walton T. Roth, Ilsa Wong