Our team Get Active for positive mental health!

Owen Griffkin, Mental Health Participation Officer, on a walk with PAVO colleagues

There is plenty of evidence that getting active is beneficial to your mental health. The Mental Health Foundation and Mind have both written extensively on the subject, and in previous blog posts we have featured Be Active as one of the Five Ways to Wellbeing.

This summer of sport we asked the members of our PAVO Health & Wellbeing team: “How does a sport or physical activity that you take part in impact positively on your mental health and emotional wellbeing…?"

Here are some of the team's favourite ways to exercise to good mental health.

Andrew Davies - Participation Officer, Health & Wellbeing

Tug of War

For the past two years members of our local young farmers' club have competed in the tug of war competition in the county Rally. The team is in its early years so far. 

I have taken the role of assistant coach which has been a privilege and has also helped with my mental health. It means that I get to spend time in a more masculine company, as working in a more feminine work environment and living with two daughters I do not spend much time in the company of other men. It is something that I did not realise I missed until having that time.

Ceri Williams - formerly a Health & Promotion Facilitator, now a Community Connector

Pilates

Pilates for me is grounding. Now that I am able to do a live class from my home I feel I can relax in to it more and can hold on to the peacefulness through the evening and there is no self consciousness if I suddenly realise I can’t hold the pose for long.

Jackie Newey - Mental Health Information Officer

Drystone walling

I don’t go to a gym but for me drystone walling is the “green” equivalent of “pumping iron” in our garden. It involves gathering, and then arranging, many extremely heavy rocks! And before that the wall foundations have to be dug.

I have to concentrate so hard on finding the best shaped rocks for the wall that it takes my mind to a completely different place, away from any day-to-day worries and wholly immersed in the activity.

The sheer physical effort of lifting the rocks into place surely releases some feel good factor exercise hormones! The walls can take some time to build. Time well spent in regard to my mental wellbeing.

Jen Hawkins - Communications Officer / Health & Wellbeing Information Officer

Spin class

Jen on a smoothie bike at a recent staff day!

I was missing my endorphin high from running due a knee injury and needed something to replace it. I love walking and swimming but I don’t get quite the same benefits to my mental or physical health. I’d avoided Spinning for years as the thought of taking part in a spin class terrified me. As a last resort I pushed myself to join a class last year. I was completely out of my comfort zone, I didn’t know anyone and was really nervous. It was hard work and I knew I’d had a work out at the end of the session.

To my surprise I loved it. The pace of the class, the music and the sense of achievement, whilst feeling part of a group and getting to know new people, gave me a real mental boost when I was feeling incredibly low and not myself at all. I’ve now got more of a spring in my step and I’ll continue to spin even when I start running again.

Lucy Taylor - Startwell Officer

Horseriding

I love horse riding and would like to do more. When you ride it is a partnership with the horse, you cannot ride without their cooperation. I think it helps your mental health as horses ask nothing from you, nothing more than you can give that day. They are very good listeners and do not ask questions. The daily tasks of mucking out and grooming give you a repetitive task that is relaxing.

Owen Griffkin - Participation Officer, Mental Health

Tennis

Now the sun is trying its best to return from its winter break, I have started playing more tennis at Llandrindod Tennis Club. I’ve even joined the league team, playing in the Montgomeryshire League. I’ve really enjoyed it so far and found it very beneficial for my physical and mental wellbeing.

Sharon Healey - Head of Health, Wellbeing & Partnerships

Walking & cycling

I start most days with a 1.5 mile walk around my village. It gives me a positive start to the day and helps my mental well being and physical health. Living in the countryside, close to a large river, often gives me the opportunity to see wildlife playing early in the morning whilst walking.

At weekends my husband and I like to cycle to a point of interest or a cafe. We enjoy taking part in an activity together which is environmentally friendly and often has a reward of cake at the end!

Sue Newham - Engagement Officer Health & Wellbeing and Lead Officer Mental Health

Jive class

Over five years ago, my husband and I went along to a local jive class, where we spent a bumbling but cheerful year in the beginners’ class. Circumstances meant we couldn’t go any more, but recently I started to see FaceBook adverts for another jive class, sadly when my husband is working.

Recently, I took the plunge and went along. I was as uncoordinated at jive as I knew I would be, but the people were friendly and accepting. The two hours passed really quickly. It was fun! I went home and ordered some proper dance shoes to protect my knees against twisting. I’ve been twice now and am so glad I took the plunge. No way are you getting a photo of me dancing, but you can see my dance shoes! :-)

Thanks to everyone in the team for telling us about their favourite sport and exercise. Let us know in the comments box below about how you are "getting active" for positive mental wellbeing.

Favourite walks for Christmas 2017

In the past our festive blog post has featured Our Alternative Christmas, Havin' a Comedy Christmas and Top 10 Tips to Survive Christmas. This year my PAVO finance team colleague Lisa Banfield suggested favourite walks (and a bike ride!)

As I write it's pouring with rain outside after several cold bright days of snow which turned Powys into a winter wonderland. So, stay safe, but if possible take the opportunity over Christmas and New Year to head outdoors, get those leg muscles working, some fresh air in your lungs, and rejoice in some of the amazing scenery right on our doorstep (and a little further afield in one case).

Here are my colleagues' top suggestions:

Owen Griffkin - Mental Health Participation Support Worker

Title: My Dog Walks
Route length: Anywhere between 0.5 - 5 miles
Time: 10 minutes - 2 hours
Start/finish: Llandrindod

The walk
I’ve had my dog Honey Lemon Squash Meringue - Honey for short - a cockapoo - for just over a year now, and although my daughter and partner promised to do the bulk of the walking, it has generally fallen on me to do the early morning and late evening walks. Not that I am complaining, as I get to see some beautiful sunsets, sunrises, and the passing of the seasons and the effect on the landscape. Most of my walks take in Rock Park, so this autumn has been spectacular, with beautiful colours falling from the trees and covering the ground in a different way every day. I also appreciate the different routes you can take from Rock Park - take a walk to Lovers' Leap for great views towards Howey and Newbridge, or venture past the old bakery and up to the Lake. This means no two walks are the same.

The dog loves it too, and frequently jumps into the stream, no matter what I try to do to stop her.

Impact on my wellbeing
Having a dog, and being made to leave the house first thing is a great way to start the day, and definitely helps with at least two of the Five Ways to Wellbeing - Be Active and Take Notice.

Lisa Banfield - Finance Officer

Title: Newtown - Pwll Penarth Nature Reserve by bike (or you could walk)
Route length: 4.6 miles (7.4 kms)
Time: 1 hour approx (longer if walking)
Start/finish: Suspension bridge, Back Lane car park, Newtown

The ride
This is an ideal bike ride to suit a range of ages and abilities (good for confidence building too if you’re new to cycling!) as it is all on a generally flat surface and no roads.

The bike ride starts at the suspension bridge in Newtown by Back Lane car park where you will see a (faded) fingerpost. Follow the path going under the traffic bridge, along the river, up, and over the bridge by the gravel car park. After crossing the bridge turn left down a short bank (Route 81 National Cycle Trail) and follow the path alongside the river. Go through the gate at the end of the path and under the pipe bridge and past the ‘Old Pump House’ on your right.

Continue on the path passing a small parking area near Llanllwchaiarn marked by a finger post.The path follows the line of the old canal and you will soon pass another parking area connected to the Llanllwchaiarn to Aberbechan road and a fingerpost.

Go through a gate passing the sewage works on your right, across the lane and continue along the footpath. Pass the old Dolfor Lock on your left and the Pwll Penarth Nature Reserve is on your right through a gate. The bike ride ends here so turn around and retrace your tracks back to the beginning.

Although you can continue further if you wish, as this is part of the Route 81 National Cycle Trail Aberystwyth – Wolverhampton.

Impact on my wellbeing
I feel this is a nice easy bike ride and gives me time to destress and take in the views and sounds of the lovely surroundings.

Freda Lacey - Senior Officer, Health & Social Care

Title: Crunching the Shells
Route length: About 3 kilometers
Time: 1 hour (depending on how long you spend looking at or for shells, stones, drift wood, slimy seaweed)
Start/finish: Woodstown Beach, Waterford, Ireland, but Ynyslas/near Aberystwyth just as good!

The walk
I grew up the near the sea, it has always been a part of my life. I need to scent seaweed strewn over rocks, crunching the shells walking along the shifting sands, picking up a coloured stone and rubbing it imagining where it has drifted in and landed from, spotting bits of wood re-imaging shapes and faces, the wind battering me from the front and compelling me from the back when I turn around, the sound of crashing waves, or the slurp and swish of gentle tides... The experience of walking along the beach takes me back to childhood and time with family, mostly spent sand digging or tidal pool shopping, but also takes me away now on tides of time, past and present. 

Impact on my wellbeing
The walking activity is for me a side benefit of the experience of beach combing, it’s the draw of the sights, smells, touching, leaning into the stinging wind and relief of the vigorous pushing wind that for me sums up the tingling feeling of wellbeing and renewal once I’m back inside. For me, it’s an activity where I bring the outside in and the inside out…

If you go to Ynyslas, I’d suggest going at ebbing tide, park on the beach, take the “Board Walk” into the sand dunes.

Jane Cooke - Senior Officer, Mental Health

Title: Llanwrthwl to Cwmdeuddwr
Route length: approx 2.5 miles to Cwmdeuddwr
Time: Takes me ages - I’m slow & creaky!
Start/finish: Llanwrthwl (if you catch a bus back)

The walk
From our track you can see the first part of this walk; of the many walks I have done and loved, this is one of the reasons that I like this particular walk, in some ways I keep it in my sights. The walk starts in Llanwrthwl, just off the A470 between Newbridge on Wye and Rhayader, climbs up along a track that on the lower section passes through a bank of Rhododendron. Conservationists of course loath R Ponticum, a thick leaved thug that shades out competition and spreads across hillsides, the leaves shrugging off conventional herbicides. But like many plants that we now demonise, in itself it is beautiful and in the spring when the blowsy purple blooms are at their best, I can see this haze of colour from our track.

Climbing higher the route passes Cefyn, surely one of the highest holdings in the area. Highland cattle and shorthorns are well equipped to tough out the weather here and can often be seen grazing the tough Molinia grass. After the Cefyn the path levels out and before long there is a lichen covered finger post inviting the right hand turn that we always take at this point. This marks the highest part of the walk and I like to linger here. With my creaky knees I no longer do the high and challenging hill walks that I used to love. The experience of being at height, the particular feel of the wind as you approach a high point, standing on a ridge looking in all directions are all joys of upland walking; this walk is manageable for me now and also gives me the chance to experience these moments.

Heading down hill there is a choice of a delightful meander through woods managed by the Woodland Trust, or following the edge of the wood down to a minor road. From there you walk along a short stretch of delightful minor road before crossing the river Wye over the lovely Glyn bridge, a suspension foot-bridge. Passing Glyn Farm you are then on the last leg, along another minor road, dropping down into Cwmdeuddwr and the Triangle Inn. If you have timed things well there is time to stop for lunch and a well earned pint before catching the bus back to Llanwrthwl to pick up the car.

Impact on my wellbeing

It certainly is ‘active’! It enlivens my capacity to take notice as I stop and take in all that is around me and relish the wind and the sounds of the high ground.

Jackie Newey - Information Officer, Mental Health

Title: Llyn Clywedog circular trail
Route length: 2.5 miles
Time: 1 - 2 hours as plenty to stop and look at on the way round.
Start/finish: Take the B4518 from Llanidloes, turn left on the circular road around Llyn Clywedog. Drive up past the dam and 500 metres further to a layby on the right where the walk starts and finishes.

The walk

Llyn Clywedog reservoir was created in 1967 when the River Clywedog was dammed to alleviate flooding in the Upper Severn Valley. This is a short walk around a narrow peninsula of land shooting out into the reservoir. It boasts some incredible views across the reservoir in all directions, to the surrounding mountains soaring high around, and at lower levels the Clywedog Sailing Club on the opposite shore.

The signposted track is up and down dale, but well trodden, though unfortunately not accessible to wheelchairs. We often go with extended family and their children and particularly enjoy resting on the narrow beach half way along where we do a spot of bird watching - identifying buzzards and red kites amongst others. Most times we seem to have the whole peninsula to ourselves - to climb windblown trees and pick up pine cones, to feel the breeze on our faces and watch the clouds scudding for miles into the distance. We always thoroughly enjoy ourselves.

Impact on my wellbeing

This walk is local to me but could be a million miles away! Mother Nature is usually on top form and I feel truly grateful to be alive and experience all she has to offer on the day.

Do you have any favourite walks or bike rides you could recommend? Let us know in the comments section below.

A Merry Christmas and a Happy New Year to all our readers!