>> Good evening.

Hello.

My name is Kate Barrow, and this is Stacy harward we're community engagement specialists with the division of mental health developmental disabilities and substance abuse services.

>> With the North Carolina Department of Health and Human Services and this is the last event and our skip series, the P e for physical activity.

Welcome welcome back all of our panelists this evening and we're happy to be able to participate in this final conversation with you our community members.

Just want to say that we're both very grateful for North Carolina PBS in the governor's Institute for their partnership and collaboration in presenting as scoop for managing stress.

Hopefully our audience members are this is not the first time that they viewed this that they have seen the other.

S C o o now and they're excited to be part of this conversation for physical activity.

Scoop is a an evidence based best-practice model for managing stress.

We know that during this time as things are a little bit more challenging than what we're used to and it's really important that we work on managing our stress as part of our overall health.

With everything that's been going on we know that there's been an increase in folks who are experiencing significant behavioral health impacts and so we we really wanted to.

Present this series as a way to help hour folks who live in our communities as way to manage stress.

And these are just simple steps that you can incorporate into your everyday life as well as some resources that we offer through through the these different training series.

And as I said this evening we're going to be talking about physical activity to improve your mood.

We know that exercise can boost Moon and lower anxiety and we're going to talk about what that really means so this evening Stacy and myself will be talking with Karen burkes Michael to Moore and Ellen Fahy tonight I hope I pronounce your last name right Allan.

You greats.

>> So if you are new to this series and you're just catching up for the first time the U.S. in scoop stands for stay connected to friends and family.

See is compassion for yourself and others.

Is observe your use of substances at the second is okay to ask for help and then of course today is P physical activity can go the next slide.

So what we hope you take away from this evening's conversation is kind of a better description of what physical activity is and how that can be included as part of your overall wellness.

We're going to talk about how physical activity helps reduce stressors part of that stress management.

Typically we would do an exercise with our audience our participants and writing a self-care goal that includes 30 minutes of physical activity a day we probably won't get to that, but we probably with might be able to get to that depending on where we are in the conversation.

And then we we do have resources available we're going to talk about some of those resources.

And tools that people can can utilize in their lives to make physical activity both adaptive inclusive.

So the app to skews me.

The slide that you see now is a study that was done over the summer on the impact of COVID-19 on behavioral health.

This state if you follow the bit Lee link it does take you to the primary source for the the statistics that you see on screen here.

But in in June it was reported that 40% of us adults.

We're experiencing are struggling with mental health or substance use of that 31% reported symptoms of anxiety or depression.

13% reported an increase use of substances.

26% reported trauma or stress related disorder symptoms.

And 11% seriously considered suicide.

I did not bring the updated statistics with me, but I think when I look back at this in January.

The anxiety and depression as of December 2020 had actually gone up to 33% so we know that those those since statistics are still kind of on the rise, the way people are reporting their their impact to COVID-19 and so I think it's really important that we continue to talk about stress management.

Both in this time and when when we see some of these covid related issues kind of shift into the next phase where we are entering vaccination and and when mask mandate start lifting and things like that or you know people say going back to normal but that's going to look different too.

If we could go the next slide.

These are our panelists tonight, Karen burkes.

Karen is Karen and I apologize, I'm probably going to get your title with the department wrong because you are you I'll let you give your title a little bit of background about yourself if that's all right so I don't.

>> S no worries.

Thanks Kate.

So.

My name is Karen Burks and the interim director for the state operated health care facilities.

I'm also the CEO and deputy director for the division of mental Health and developmental disabilities.

And substance abuse services.

In addition to my day job I also AM a hero then meditation teacher did it take for 3 years for practicing at Le closer to 10.

Thank you.

>> Michael to Mars also joining us Michael could you give us a little bit of background about yourself.

>> Sure.

So I'm a personal trainer.

And coach and also down a little bit like a coaching and I'm also a stretch therapist.

Awesome.

>> And then Allen Allen Fay has also joining us Alan can you tell us what where what you represent here.

For our panel tonight.

>> Yes, so I'm the health director with special Olympics North Carolina and we service, children and adults with intellectual disabilities bringing and sports all year round as as well as an opportunity to stay physically active.

>> All year round and connected with their their friends all over the state.

Thank you so much.

>> Awesome and we'll go out we did include some contact information but I think it would probably be good for us to kind of jump right into the conversation about physical activity.

So I think first and foremost when I hear the terminology physical activity.

I think oh boy.

And you know run a mile every day or I'm going to have to start lifting weights.

You know I think really intense exercises that how would you describe physical activity in terms of like what does that really mean to you and Karen if we could start with you that would be awesome.

Sure.

>> So when I think about physical activity.

I think about some sort of movement rates and moving your body.

In trying to move that move your body within a certain period.

During the day so whether that's walking weather that's stretching your chair or you know whether you're actually doing that you know that I receive our lifting weights or etcetera so I think it can work different.

We for different people depending on me you're ability with your day looks like, but you know I think the bigger thing to focus on is really movement.

Awesome.

>> Michael can you talk to us with how.

What is your perception of physical activity.

>> Well, it's quite like parents agree with her.

And it looks differently.

Different from most many people but I just think it's about movement in some way or another and so whatever is comfortable for an individual, whatever circumstances they have.

Movement is key.

It's not gonna look like it does for me or for someone else.

But I think it's just about getting outside when you can get outside taking a walk very simple things but I think it's been said that when we moved the body the mind will follow.

And so I think just getting some type of movement through the body helps our helps our minds to a great degree.

>> Awesome yeah I think that sums that.

That's actually really good.

I think a lot of us can get kind of distracted.

For sitting there we kind of maybe sit with just our thoughts but when we move our bodies we can start looking around us and observing in maybe changing the pace of our thats right.

>> Ellen can you can you kind of provide some same feedback.

Same question.

>> I mean those to really hit the nail on the head.

Yeah, not just getting up moving getting out and getting into the sunlight whether it's raining outside you're not just getting your body moving and not statement not stagnant state not met not getting that blood flowing.

It is not up to your mind your your brain.

It's yeah just getting up and we always promote with the athletes do what you really love find a movement that you love and that's going to really get you just up and moving around and.

Up from your seat.

>> I love that just you know see see what do you think finding finding something that you love rates, it's walking my dog him.

>> Especially long been a lot of zoom meetings if I can take 1520 minutes ago walk.

Gas.

That's when it's my.

Stress relief.

>> And probably brings you some sun moments to you can bring bring your dog outside and finding a spot and I think you and I have talked a little bit here and there about the different spots across the state that you know.

Some of our trails and greenways in.

So that we can get to that we can get to yeah.

So.

I think that's a good starting place for us to kind of talk about how does that relate to stress is that just the movement itself or is it.

The change of pace litter.

What are your thoughts.

>> Off the top of my head.

What I was thinking about just movement how it it gives you an opportunity to sort of create.

Space from perhaps what you're walking away from something that's causing you stress or anxiety in the moment.

When you walk away from it and get some type of physical activity.

It buys you time.

Get you away creates a space in the distance between that thing or those people or whatever it is that's causing some anxiety and can provide a distraction a healthy distraction that allows you.

To focus on you for the moment.

Just your breath.

And being away from whatever it is the sort of trigger a new into that space until you're ready to approach it again.

>> Yeah, I'm glad you mentioned the breath work too because we and the people who obviously before the camera turned on.

We were talking and we actually were led in a breathing exercise, Karen.

Did a really great job leading us in a breathing exercise and we're talking about how the body can kind of container hold on to stressors and emotions.

I don't know Stacey do you do want to talk a little bit how we feel stress in our bodies for it it.

>> Your body holds your emotions, it's like in yourselves and so if we don't allow our are bodies to you're not going to get the release of those of the stressors and so.

You can continue to build that stress inside of you and you're not.

It's going to be kind of like a pressure cooker so if you don't the lease it.

Wendy it's good that it's the let's going to come off of it.

So you have to have movement you have to you have to.

To walk you have to find a Michael I Karen and you have to.

Find find what makes you happy as an exercise and and partake in it.

>> Awesome I like that pressure cooker description, I feel like that's a really accurate way and really visual way to to represent how we feel things and how they can overwhelm us.

>> Alan in your experience have you seen is that something that you talk a lot about with the people that you work within the community.

>> Yes, actually interesting enough.

This week we've been doing like wellness Wednesday sessions with the athletes.

Via zoom and this Wednesday, where it's all about social emotional health and how physical activity play such a huge role on or your social and emotional wellness and the release is that you guys are talking about and how without that movement and activity your body just continues to stress up and then giving them coping techniques and different stress releases.

Of course physical activity looking at sleep working not hydration nutrition.

All the things that really help with that stress management and that emotional social wellness that we don't always talk about.

But we definitely.

Include gotten all of our programming we do now is with the athletes because it's such an important topic that needs to be discussed more.

And the importance of physical activity not to just get stronger faster be a better athlete that just to be healthier and happier.

So yeah.

>> Did any of that resonate with you can or Michael just feel free to jump in if something just kind of like.

Inspires you are.

>> You want to add to it.

I can jump and Kate, thanks.

So yeah, I totally agree you know we we carry stress in our bodies we can also notice it in going to breathing and so we were talking a little bit before.

I mention this as well about her breathing so any do breathing exercises that allowed want to give you something else to focus on.

But it starts to regulate your breathing and so a lot of you know that will help with anxiety are stressed and so it just helps you we focus and calm your body down but in terms of play.

Kerry stress in your body you feel it and so.

Moving air stretching it or any type of weather take a physical.

Activity will allow you to start releasing stress in different parts of your body.

So that was your husband Jim.

>> Yeah and to Karen's point as far as.

Breathing exercises.

I find with myself that the more deliberate about taking that time for myself.

I'm in control.

But when we don't find that deliberate space.

Our body can tend to take control over us and we can't control the things that are happening around us, but we can control how it affected by it so I find that if I more deliberate.

My.

The initial reaction sometimes when I'm dealing with stress or anxiety is to go into that place where I'm taking my time slowing down in breathing as opposed to.

Letting it Boyle insider fester and being bullied by it so I think that.

Focusing on some deliberate time once a day.

Allows you to stay on top of it if you will and stay in control of something that couldn't get out of control.

If we're not careful.

So we and we.

>> So I can go ahead.

And I was just going to mention I couldn't say anything about this so 101 of the things the reason I got into meditation is because I was having problems sleeping so we don't always realize how.

>> We may not feel the stress or anxiety or we may see it in other parts of our lives in so.

You know being deliberate is Michael's mentioning you're doing breathing or meditation exercises in certain periods of the day, especially consistently, we'll we'll help you know extra so you know if you don't notice it just you know incorporating that is part of your daily routine is helpful.

>> What do you think would prevent people from actually taking part in physical activities.

I mean that we know that you know we've got health issues we've got physical issues but.

For those that you know the doctor says you're clear to go work what what would stop somebody from.

What would prevent them.

From saying hey I'm going to go for that walk.

>> I would I know a lot of people that I speak with it and.

Mentor actually I up big fear is just that they see the think of physical activity and they just think of these extreme exercise is right like.

I'm going to just be out there completely wind it and I just don't know if I can push my body when in reality, it's as if you're just starting not to physical activity journey and exercise journey.

It's just getting out and taking it easy for step again find what you love interest and and finding something that's accessible to you and why it is you might see you know geaux 2 in a marathon over here doesn't mean that you need to be doing a marathon it could be that you know you're just going to get up and do some stretching in the morning and not going to your physical activity in just taking those baby steps to then slowly progress here movement more more where I think people are like I'm either fuel in order not being and not just a huge fear that it's hard for people to overcome.

>> Yeah, I can improve on her answer, I mean she really.

Nailed it.

I mean that's just what it is for people, they're intimidated they think that they need to be an athlete to have to to be experiencing some type of physical activity or compare themselves to others or perhaps they have failed at it before or tried to do something that they.

Didn't enjoy and so left a bad taste in your mouth, but.

Someone said earlier that just finding something that they really enjoy that that's comfortable for them and just and just doing that and if it's no balls and grows into something else that's fine too.

But just doing something small allows them the opportunity to to grow into more and more physical activity as they develop the habit of it.

But you just got to start small just got to do something little.

And give it some time.

>> I wanted to jump back to something that per the spoke to me when Karen was talking about having difficulty sleeping I think that's something a lot of people can relate to.

And I and I thought about too.

How we we don't always recognize when we're feeling stressed and I know sometimes I find myself sitting in either at the dinner table or at my my desk and my shoulders are like up to my years speaks so tense and then it's like oh okay, so I is their way can in your experience that people can kind of sense in or tune into their bodies, tough to recognize.

When they're feeling stressed and it's impacting their physical selves is that does that make sense.

Yeah, that makes sense >> so one of the one of the things I like to do is to fight the scan and so that is essentially took I type of meditation plant is use you know mentally scan your body.

And checking to see how you feel.

And so does doing that day today because our body changes based on what we ate or Howard moving or our days going centers, so that allows you to start to pay attention to how your body feels.

I would also say I think in times where he physically like you know, you're stressed or you know you.

Having site he is take a moment to observe how your body feel so where you know this team tension.

You know I mean over a period of time we'll start to make more.

We'll start to get a better idea of where you store your stress or a door where you can start to see where you can tell it to your body when you're starting him to you're stressed out at work experience anxiety.

>> And I I was thinking too as far as the stress or anxiety that we may get in the evening hours.

Sometimes that's triggered for me by the things that I've been watching.

So sometimes it means sacrificing some of those shows that I'm obsessed with what you, but it's not the right time to watch them.

Right so in the evening.

When we should be calming ourselves and doing things that are a bit more soothing maybe I don't need to watch something super intense.

And if so that means making a sacrifice that means maybe watching a different time in the middle of day or maybe one that's the weather is a little nicer you get my point.

So at night I'm trying to taper off some of those shows and if I just have to watch it have to chase it with a comedy something funny.

You know put on some calming music after a watch that just to create some space and distance between something super intense and the time that I need to be getting.

Proper rest that that helps me a lot.

>> That's that's a really good points going back to being intentional with your time and setting boundaries with yourself sometimes we talk about setting boundaries all the time.

Sometimes you have to set a boundary for yourself just to show yourself that kind of of love and compassion yourself compassion of maybe this time is not the best time for me to watch something really intense and instead maybe all read a book or listen to music to help me and wind.

I'm thinking too with that well what are your thoughts anybody you know jump popcorn answer what are your thoughts on creating a sleep.

Healthy sleep environment.

We don't talk a lot about sleep but you brought up the TV.

And so.

I bet a lot of people have a TV in their room.

Yeah.

>> Not good, but I do.

So what I've been doing Mister Hall this but this is it this is a hot topic for me because I struggle with it, especially because of the pandemic I think of abuse the television in a way that I never have but what I'm doing now and is as far as those limits is instead of waking up in the middle of the night turning the television off at 4 in the morning, I'm putting a timer on it, you know so I set the timer for 30 minutes or an hour and that way it's off so I I might wake up in the middle night in the TV is off.

So the next step for me is to so put on maybe some nice relaxing sleep music, meditation music.

To take the place of that so that's a baby step but I'm not ready to go there yet, but I am putting some limits on how long the television is watching me.

Because I do know that even though I'm asleep, I'm still aware of what's on the television and you know it's up on a subconscious level.

So that's my way of starting to take some control over something that I know that I've been abusing and that is affecting.

My b#*#*#*#*#*.

>> So how many people get up in the middle and I look at their phones or check their e-mail scan.

>> So you know as I know they're they're picking on me because as I am the person who will of night out it's Austin emotionally at night but I will the one that had started signed on to beat you in my bedroom and I try not to do any work outside of my in my in my favor and so I'm fortunate to have that option what I have started doing, is I turned my phone on do not disturb because there are people who get up early and then there are people who work way and so people are sending e-mails and so that just it allows me to not like respond unless that phone is in my hand, but it's my remind reminder like you should not be responding to work emails and 11 o'clock at night so.

>> It's actually a really good use of technology when you go into your settings on your phone and you turn on the do not disturb.

>> I just figured out how to do that.

Really yeah.

The one to say is to include athene people who are exceptions for example, yeah.

Yeah, so you may see that but yeah.

>> Yeah we it took me a long time to convince my husband that we did not need a TV in our room.

And once once we did that then it was like okay now our next step is like let's go to bed because out I'll go to bed at 8 o'clock I can write I'm not a night owl anymore.

But that next step of like what time should I go to bed to get a good amount of sleep rightly and what is a good amount of sleep.

It's different for everybody.

So I set an alarm that reminds me.

>> Like 1030 to start winding down take it up at all and that's.

That's that's kind of like where I trying to go to bed at 11.

Sometimes it works sometimes that >> I've had to start to reading a book that puts me to sleep.

So I don't look at my son when I when I'm going to bed so I forced myself to re to put my phone away from me and get that technology.

And Matt and his reading that book help me sleep real well the recommended very true very true.

>> So we've talked a little bit about sleep.

Hopefully.

We're getting some comments in the facebook chat about what people are experiencing maybe there commenting on how do they sense into their bodies, you know what is what is that feel like for them.

Hopefully we're getting comments will obviously invite people to share some of their sleep.

Environment tips what you do have a weighted blanket maybe you have a light dimmer on your lights you can actually dim the light a bit.

I get library books.

My husband uses an electronic device to read his books and I go.

Street to the library and I go old school and I get hard bound book except that I I actually have the physical book in my hand I like the fiscal I owe my life to leave the smell in the way they feel.

>> And weighted blankets or or or I really good because they they they give you a sense of security for for some people and and they they help to help with dresses lakes me.

It's just the comforting especially if you don't get like a 25 com and you're.

And you know have it, 25 pound dog, yeah, it's 6.75 then you're just not there.

So we talked about stress we've talked about.

Your bedroom.

What about food.

>> Wants to put that through it all off and so we just made it through girl Scout cookie >> Girl Scout cookie season and I did really well this year.

I did not have my single serving box of thin mints.

Very good I could about >> so take I were talking about mill prepping and I've been doing a lot of cooking.

At home now says I'm taking care of my pants.

>> What are what are some really easy tips.

For people who are.

Trying to start off eating more healthy and.

Doing that El Prat.

Not trying to break the bank trying to eat healthy.

>> I I don't know if I can speak to the not breaking the bank part but one tip.

That I often recommend to clients that want to Mill prep I've done meal prepping and I've.

Not them know prepping, but one of the things that helps if you're going to do it is to cook as much as you can when you're in there.

You know if you're going to turn the oven on don't make one sweet potato, you know make for you know make as many as you can see it in the oven and roast as much as you can if you're going to make your proteins grill several pieces you know go outside turn the grill on in.

Make enough that can last and not go bad in their future radar.

But don't just make one thing or 2 things you know make tons of it so that you have that food available to you for several days that you're willing to eat for a few days a neck it entirely board with but just you know maximize your time in the kitchen because then you also have to clean right.

So I try to encourage clients to.

Go in there stay committed for a few hours and get as much as you can in there.

And then you don't have to revisit that situation for a few more days, you've got tons of food that you can pack up and then you're down with it to the next time that's my that's the only to buy that.

>> I mean that alone is save in saving some money if you're cooking in bulk.

So that's true yeah, I mean I think that's something I know that I struggle at that time says really cooking involved and prepping, but it is so important and it does can save you money, but then also if you're looking to save a little bit and Coke healthy, it's looking for those fruits and veggies that are in season because that's going to be cheaper.

It's looking for you know maybe substituting some frozen fruits and veggies and recipes that you can store if you're going to go can looking for low sodium the sodium no you know through it.

Natural feet fruit juice if you're going and can stay away from all of that added sugar.

But those are just little up.

He says here and there that you can kind of look into the save some money, but I think for the fresh fruits and veggies trying to stick to what's in season may be a little bit more.

Good.

>> Yeah I checking out farmers markets as well that will help.

And then in terms of you know Pat what I started to do is now spend a couple hours and cook but then actually use some of it was not even all that week and so that allows me for those weeks where I don't have as much time.

Sarah didn't hit that fool, you know couple 3, 4, hours to cook I can just pull something out of the trees are.

It's happening already.

>> So I this is a topic I love talking about one because I love food and to because nutrition that like is one of those things that you grow up learning about food in your household right you eat what your family eats and so.

That can either be you either have really good access to it right or maybe you don't.

And so it can be really it can be a struggle for some folks to when they start experiencing some health effects from their nutrition.

To to change direction.

And part of that is access.

A camp.

We can't really address all of the access issues today.

I also think of folks who maybe have lower dexterity.

Our muscle tone and their hands and chopping vegetables is really difficult.

And I found some of some of the it's the grocery stores and was called it a supermarket.

Some of the gross it's I like to know you differently to mark but supermarkets grocery store.

But sometimes e in the grocery store you can I see it now more year they have pre prepped are pre cut vegetables.

And Allen I think you mentioned the frozen that is that can be a lower cost.

The pre prep stuff is a little bit more expensive.

But it's sometimes I think is this a tradeoff if I can get not squad.

Glass that's already cut up and I don't have to buy it right, I don't have I I don't have I know my hair ties just I don't have to pull out my.

And my my nice thing cut through a butternut squash that is super super hard to cut through with it's already prepped that makes it a little bit easier for me to put out my portions and decide how I'm going to cook it and eat it so there's different tricks I think to it and it can be really helpful to think outside of the box right we not we can go to the frozen food aisle and we can also go the produce aisle and sometimes in the produce aisle will be able to find the stuff that's already cut out for us.

So I think that's that's one thing to think about and then eating seasonally.

And locally as much as possible that also helps reduce cost.

But it does I I find for me my stress actually goes down when I plan what I'm going to eat at least for 3 days in advance can say.

I know what I'm going to have and I've set aside time to to prep he just for those 3 days.

And then I know like I'm going to eat for those 3 days because that there's been days where I have not cracked and I don't eat and then I get angry.

That's not the case.

>> Comey at since I'm doing work personal care with my parents I do the grocery shopping for a whole week, yeah I fi everything for all the Mills for for that whole week and it makes my life so much easier because I got breakfast, lunch and dinner.

And I'm cooking all 3 Mills and so I know.

This is what this is what we're having for.

>> You know this is what we're happy this is this is what we're doing.

>> We just have one comment.

Thank you from Maria zuluaga from our scoop and compassion.

She said thank you for this important message Maria, thank you for for commenting and being here with us virtually.

In the facebook world.

>> So OK we've we brand of up with the food what would be a good way of bringing a discussion about physical activity.

Your physical health.

And part of our mental health and bringing that.

Together and bring that into a so that discussion can become part of our everyday language which would be nice of mental health was part of our everyday language but.

Bringing you said that you know it's not a taboo to have these discussions.

Everybody.

>> So that whole health like thinking in terms of the whole person.

How how our physical health and physical activity contributes to mental health health.

Okay gotcha.

I'm following I wasn't calling for a second.

The blonde this is coming out.

I'm and had dinner yet so the.

>> Non eating is coming out.

Hangry is coming to hang these are countries that are coming the silliness are coming side that's the first phase of the first faces so what was the question so bringing discussion about physical activity physical health and our mental health having that discussion where.

People are willing to have that discussion to talk about your mental health and physical activity and how it can improve.

All of that is your entire life you hold your whole person.

>> I make that clear that you did better get a little better but you know I keep thinking >> about our bodies of course is is is this amazing wonderful machine.

All machines need more than one thing to operate.

And a car.

You can buy a very very expensive car.

But if you don't do all the things that are required the cause not on Iran.

Optimally not going to get the best out of the car.

And so you could put the best you want the car, but if you don't put the right gas in the car and the car is not going to run properly and so for this and so the same thing with the body.

The body was designed to move and when it doesn't it will slowly shot down.

The the the mind was was designed to to be exercise as well.

You know, and so I think the point of that is just it's about balance and so we need a little bit of everything never just an entire massive amount of one thing we need mental care we need physical activity.

We need air we need water, we need all these different things to keep ourselves running.

Our best and I just think that.

Avoiding one thing for one reason or another is going to to affect us to our detriment and so it's just about finding that balance and it doesn't have to be grandiose a just little bit of.

Of each thing is better than doing nothing so.

I don't know if that answers your question but I just keep thinking about you know our bodies as a machine and that we need to give attention to all those little things to help this amazing machine that we've been given.

To run its best.

>> And so I agree I think is important and this isn't something we've always seen but it's important understand that our physical health is tied to our mental health and vice versa right so by moving and I mean a simple example as you know we've been working from home while we've been in the House a lot more rain and that can make people said that 3 people to pressure anxious or whatever.

But going outside.

Will allow the that may completely just enjoy mood and that could just be going to the store just sitting outside in a park or etcetera right and then vice versa you know if you are depressed Eva Braun, you may have a harder time getting up right you may have a harder time working out thing in pushing yourself to work out and so they they're tied and I think it's important for us to start including how mental health and physical health are actually tied come for us to really make a difference for people really understand year.

>> To to support your thought I a friend said to me this was in 2020.

She was feeling really bad, you know obviously working from home and she just didn't feel well.

Mentally and I asked or when was the last time she went outside it had been 2 weeks now Chen been outside in 2 weeks.

And so I.

Urged her strongly is that you just go outside if just for 5 minutes just go outside.

But that I'm some sharing data to show the impact of not moving and stay in one place for long periods of time how it affects.

Our mental health, you know we we are not designed to to sit for those long periods of time and not change or our space and our environment we have to create some distance between one thing and another.

On a consistent basis.

We need to to move and so of course she did that and she started to feel a little better.

And hopefully she's doing even better with that, but she got so stock in the space that she was in the shooting even that's how bad she felt that she didn't even think I need to get outside.

You know he had gone that long that her mind wasn't even triggering.

Hey maybe I should go outside maybe I need to take a walk and so that definitely means that it was getting chronic, you know to some degree her her mental health so.

>> And I think to talk to the normalizing of speaking about mental health.

I think we all need to kind of be that advocate to help normalize it right like I have really bad days I can't say that when I don't I don't.

I feel you know down the war, tired I 4.

For me like I don't get out there and I immediately feel that impact us because that's where I'm at with my physical activity.

I love I love to run that is high really Senate I I can feel like a huge difference if I go a week without getting outside and run even I feel that in my mind my whole body.

And it's OK to know that everyone has this feeling in you're not alone that we're all we're all we all get that way it's not just one person so you feel that way.

Don't feel like you're a lot like I feel the same way I'm sure you guys have felt that way not moving and he felt that dramatic.

Oh my gosh, I'm just exhausted and I haven't even done anything, I'm we're tired when I don't do anything then if I'm getting now and running and doing activities.

So if you're out there listening, you're not alone and it's OK to just start your journey without one step and we've all been there we've all felt and it's a universal feeling, it's not an individual feeling well said.

>> So I think there's there's 2 things that come to my mind one.

Our state is very big and we have different weather patterns in the winter time.

>> So I in some places it's going to be a little bit easier to get outside.

And in some places it may take a little bit longer just because of weather.

There we do have a question that has come in and it's comes from Jody and she's asking.

How does the spring weather with longer days improve the mental slash physical health for people.

>> Well I can only speak for for myself and then obviously those are my.

Immediate circle that it impacts us greatly you know I. I felt better today just because the sun was out you know a few days ago we it was dark and I wasn't super motivated.

I didn't feel great.

So.

I definitely think that the sun gives us a little bit more hope.

You know when when when things are warmer, we feel a little bit more positive not just about ourselves but about.

The things that are happening around us so I think that we are.

Hugely impacted by by our weather and when the weather goes on for for many days when it's sort of dark.

We can start to feel dark.

And having said that I think we need to figure out things that we can do when it's like that to indoor it to get through it.

But.

The warm weather in the sun.

Certainly affects us and motivates us.

>> You know I had >> yeah it definitely does it it changes a lot of people to mean so some people have seasonal affective effectiveness disorder.

And so when needed when it gets darker.

I'm going to start earlier it's a starter you know you have a shorter amount of time when it's light outside that makes a big difference effects a lot of people's new in their mental how.

So people get special lights.

That will help with that it it just I mean cave in.

I have lived in different places and I know I can tell you the difference of meeting with when you have we're living somewhere you're within that particular season where the when you don't have as much light during the day.

Yeah.

>> Yeah I >> I have some friends who live in the Midwest and it gets pretty gray and does Mall in the mid to us it's gets pretty tough.

And then just I noticed here just the.

Had not having that kind of overcast all day for you know 3 months it makes a big difference if you have the sunny day outside we can step outside.

>> I want to kind of shift the conversation just a little bit because I'm thinking of people who may have some mobility issues and maybe these a wheelchair or a Walker.

Or you know other other mobility AIDS if we hit talk a little bit about accessibility of physical activity and how can we make it.

Inclusive of all people because you know again going back to that idea when we hear the term physical activity we think of a marathon or or somebody who is has like a certain physique but not everybody.

Can do that or achieve those kinds of imagery that we think of so what how can we make it inclusive and I'm gonna comment point direct Lisa Allen to help me start this conversation.

>> The pres I thought you're going to defer >> activity yeah, it seems limiting in its term, but it can be extremely accessible for all people.

I if you're in a wheelchair, if your chair bound.

There are plenty of exercises you can do there's cerio though that's really fantastic.

I know that when we're doing our live fitness sessions we always make sure we have chair modifications and someone doing chair exercises on the side.

So people who are chair bound or who are not sure about and just don't feel comfortable being on their 2 feet.

Can see that option of I can just push myself up and come down I can do stretches so there's plenty of options for your chair and then just again getting outside so if you're in a wheelchair, just going outside you can still go on a walk.

You can still sit in your chair and you breathing exercises that are very fantastic.

There is there's so much you can do I mean we provide it athletes with jump ropes, knowing that we have a lot of chair about athletes are athletes with only one arm and there are so many exercises you can still do with the jump rope even being chair bounce there are so many fantastic resources that are out there for people of all abilities.

And again I just think to one athlete that I mentor and she constantly reminds me, she's a huge advocate for herself and others like courage really fantastic of when I'm building workouts or when I'm looking that ad.

Promoting physical activity that are always remember that you know she doesn't have use of one of her arms still how can chic participate in everything that we're doing knowing that she does not have use about one arm.

So that is always in the back of my head whenever I'm trying to promote physical activity is how is this truly accessible for all so I it doesn't mean that I have to change all exercises we to only a chair bound exercises, it's showing the different modifications in making people aware that there are modifications and there's other exercises you can do there's another activity you can do you can still dance.

No matter what.

I always go back to dancing that is special Olympics athletes favorite thing to do is dance scene and anyone anywhere can dance.

I'm not good at it.

But I was still time to try and and so I mean just that love just moving moving your body feeling your body, what's right with your body in the mid that feels good to you is the most accessible biggest just feeling want.

Feels right to you and it's even just doing circles.

I mean whatever feels right honestly, that's got the most acceptable physical activity out there.

>> I love the answer I love will stop dancing the dancing was a great example, it's I think that brings in the idea of music and rhythm you know you you feel that in your body similar to the way you feel your emotions and music can can bring the motions to to the forefront of your body.

So I think that was perfect and it also leads into non exercise activities right, there's there's different things we can do like gardening and I think I it the last time we did this as a group we talked a lot about drinking water.

And Karen you mentioned reponding your plants and now every time I look at my plan some like is it time to reap hot them like that counts as physical activity >> or even watering them wait well that would yes yes so what are what are some of your favorite non exercise activities.

>> It's a good question rolling garden maybe.

Well you have definitely you can get if you have the space or resources cooker for me I think is one of the cooking is a good >> stress reliever for me.

It allows me to sort of create you know when I'm in the mood to create a special meal office not just something basic rate.

But also.

My plants.

I discovered.

Plants in 2020.

And developed a a green thumb and I think that has helped me it's given me something to do something to look forward to have an expectation, even myself to take care of these bees living things.

So.

That is definitely something that I would recommend.

Finding a green thumb learning how to you know I we stop people are born with that but you're not you actually have to develop it.

Has the skill set to it and it's a it's a real it's yet.

It just takes time you know, and you just.

>> Learning how to pay attention is just like a kid, you know you see this baby's crying, babies hungry race you know it's the same thing with the plan says it's not really loving it over here maybe any over there, you know, but but when you allow yourself to be engaged in that process.

It also allows you to to to to have the that time was not just about you.

>> It's not just about what you're thinking about or what you're worried about are or what bills need to be paid.

But it allows you to.

Keep yourself sort of engage with other things not just what's going on with you if if that makes sense.

>> Develop Mike green I've been trying yeah just keep we also think of it's not my favorite, but another really good not exercise activity is cleaning your house yeah and not only is it good for your physical activity that's really good for your mind if you have a clean space that's not cluttered.

>> Because when you've got that clutter clears your mind I know my anxiety goes way up here when everything starts piling up and it is just nasty all around so.

>> At least finding one place in your house that you can't clean and that is nice if you could go into and just kind of release because there's not a lot of clutter in that space yeah that's very true.

>> That's a good one and some very good tennis.

The they're they're they seem like very simple things but there's a lot of power in.

Taking charge and that way you know does create a space that is that yours and that's clean.

And it there is a level of physical activity when you're doing it so that it's a win regardless.

>> And if you put music on and dance to and said I was so speaking of water that you mentioned earlier how much are we supposed to be drinking.

>> Do you set goals to set I said water go I want to call you never want to go what your water go.

32 ounces.

That's a good one yeah.

That's about mine.

32 ounces a day.

Okay mind feels ridiculous now what is yours was.

>> I typically get like 64 ounces of water in really yeah I was not to say the same thing and to my mind always your goal is like 90 ounces of water.

That's great goal that is outrageous that a lot of what I've heard of people are like oh I'm an attorney and gallon of water today and what she's going to be of much to drink account.

It is, but I can't do it anymore.

Ellen what your what your water goal.

>> That's about it I'm announcing that I'm trying to bring to a which is about 60 for more money.

And I will say when I'm fully hydrated, I feel like a different person yes, really good steward.

>> You really do you do to feel like a different person, you the changes everything.

>> Karen what's your water goal.

>> It's about the 64 FT 4 so I had to make.

Johnson a drink that drink tea periodically throughout the day.

But yet, but the 64 ounces.

>> Michael we're going to have to step up our game Yep I've been I've been doing have been at 64 you know, but things change.

So I'll get there again maybe.

>> I feel like in the summertime here it gets so high.

That that water goal for me is just so easy to head.

>> Yeah, some are much easier yeah, I say I think I think that that's part of the issue to that we tend to be.

>> More dehydrated for going to be guided it would be in the winter the last thing we want is something cold winter and so we tend to drink a little less.

>> During the colder months, you know.

That's a big problem for me.

>> And a lot of people think that if they're drinking tea or.

And a soda.

Koch, that they're hydrating their hydrating that they're actually be hydrating themselves because of the caffeine that's right and the sugar sugar.

Yeah I keep going.

I don't I really put anything in it but I keep.

>> My water bottle next to my team, so that way I'm called to a meeting and going for you.

>> Hart you get us we get tm suite, the water.

>> I like right now I can switch issues, everyone and he presented to switch to water some of the day here.

>> I find that it's easier for me to drink water if I have a cup or water bottle with a straw.

And that sounds really silly but I think it's because there's the act of taking a sip of water from a cup.

But if I have a straw.

I can sit there and I just sit there and and I'll just drink.

My water does.

Happily through the straw low a little bit longer than I would if I were to have to sit bit.

I don't know maybe that's just.

>> We're the same way with a cup in a straw also found that if I have a clear water bottle I'm more likely to drink at all that if I have a solid water bottle I don't know.

I think as I can visually see how much water's up I don't know but I should clear water bottles, it's all at once.

>> I always leave water so interesting those little tips and tricks.

>> That is very interesting and I think maybe that's my problem.

And I can't see how much I'm drinking.

>> Try try I don't know it's kind of weird you have a clear NASA might look there's so much water left I need to talk that.

>> Like that I like that thank you.

>> So I think to we you mention sodas and.

>> For some people who don't drink a lot of water.

Maybe a good practice or starting place for something like this would be to swap out one soda for a glass of water and they know something we talked about the first time we we did this was making those little little changes.

I don't know what time is where we are with everything the 7 o'clock 7 o'clock all right we're doing it >> the slide that we have now is just ahead an activity Tracker because when Stacy and I were talking about this with with you always thought.

You know for some people it's really easy to have that mindset of okay, I'm going to get up and I'm already in the habit.

I'm going to get up I want to start my day with water and then I'm going to exercise and then I'm going to go about my day.

Other people for some other people I myself included I need to have I mean you know why is this important to me what is my goal.

Why do I feel like I need to do this so we kind of tried to put together a activity Tracker that helps people set a goal or be intentional about what they're doing.

Tracking your sleep some people may not track their sleep and so it would be difficult to say like today gets asked 7 to 8 hours of rest full sleep.

>> I get 3 United 3 last night >> and then than the amount the number of minutes that you do we don't we didn't actually talk about is is there like a prescribed amount of time can I do.

>> 5 minutes and call it good or doing need to invest a little bit more of myself into this what do you all what do you think.

>> As far as movement minutes.

>> I have to say that if a person has it been doing anything.

They should be kind to themselves and of course they want to set goals but I think that if 5 has all the person can do with before losing interest or feeling overwhelmed.

Then 5 minutes it is you know and and then maybe make a goal of doing 10 minutes but.

I don't want to say that.

5 minutes isn't good.

You know I think that whatever person is doing is more them doing nothing so.

Angry it's my best answer on that yeah.

>> Awesome yeah I think I think that's good just starting small 5 minutes at a time, yeah and then building up and seeing where you can get to we included a you know some of us are.

You really regimented and like to have a schedule so they break out there, you know what do you do in the morning.

What do you do it, you know, so you can actually time.

Put together a little.

Her calendar is collar CA.

It's color-coded for reason then then I think the other piece to is giving yourself a little rewards.

So you know I use this with my kids a lot because I'm trying to get them to think about their physical activity but on the days that you go outside or you do physical activity or in my kids case going outside to play I put a sticker on the days that they do that.

So it's kind of a little reward so maybe put.

Smiley face or you know you do a check Mark, so you have that visual aid of I've done this and then when you have a week.

Diane, it feels really good you can say I did 10 minutes of the I took a stroll around the block every day for a whole week and that feels good and reaffirms that.

Commitment to yourself and that commitment to creating a habit, the helps to reduce that stress.

So these are some of our tools that we've we've kind of put together for folks because not everybody can have a smartphone that will help you track it or even smart watch or whatever they're called you know so we're trying to be inclusive of everybody.

>> We've got works for one person that work for another so very we try and give you antibodies a little bit of something unique.

>> We have a whole bunch of we kind of work together as a group to find some of the low cost or free apps that you if you do have a smartphone that you can download to help you with meditation tracking your fitness.

My fitness pal is one that actually has blogs and videos of exercise and nutrition recipes so the traditional recipe, so you can actually.

Do a lot with that one.

There's fitbit coach has different different exercises and I think contentious and coaches and yeah and coaches if that's something you know people are interested in.

Additional resources we need to get to talk about the parks in North Carolina, I feel like I have a bucket list a mile long of all the parks and trails and many of the trails.

Are accessible.

They have they're either paved trails or they have ramps and so they're trying to be inclusive of as many people as possible.

And then hear these or other resources that are available special Olympics.

I love the resources that special Olympics offers.

For people in our community with developmental disabilities.

I think those are great and I think honestly they work for people without developmental disabilities just really good conversation.

Starters.

You know it's it's it lots of great tools out there.

And Allan I don't know if you want to speak to any of those tools I would love to hear more about if we have if we have the time >> there I mean we're coming out with new resources all the time but it's going back to that accessibility and keeping things very simple.

So yeah, it's great for people with intellectual and developmental disabilities, but it's great for everyone because again it's just.

What is accessible.

What is a easy first step in that there's a lot of visuals so it's not just a bunch of writing those are a lot of great visuals to help with the education component of life.

>> Why do I need to care about getting a lot of sleep for why do any physical activity so it's not just writing there's a lot of pictures and then there's just some really accessible exercises and workouts that are provided through special 100 North Carolina and special Olympics international as well that come out with some really great exercises workouts that are adaptable for all and get a lot of videos pictures trying to make things just really accessible.

For people where they're at trying to meet them at.

Their homes where they are.

And not always having to go to the gym as we all know we can do not all the time.

So there are there are some really great resources and I saw you like to strong minds in the I mean that come out with some fantastic social emotional wellness free resources for people to use and tap into it.

There's we definitely have I mean for special Olympics, North Carolina we have a 10 week.

Playbook that lays out activities for athletes and people without intellectual disabilities to do every single day for 10 weeks and there's a tracker and it's talking just about what you said incentivizing yourself studying really small achievable goals.

With a long tour term goal in mind as well, but that short term achievable full looking at your week and checking off your days for the week and just giving them something to think about that they can do every single day that's not just like a h#*#*#*#*#*#*#* workout but it I'm making this healthy snack today, I'm working on my hand hygiene to that I'm getting out and just walking in being in the sun today, I'm picking what I love to do today and I'm going to do that and the feedback that we've gotten from the athletes on it has been really fantastic on not only did it feel like they're getting stronger, but the field actually stronger and socially connected with each other which is really great.

>> Awesome I can't speak for ever, but I am glad that you said that though because they think you know physical activity.

It doesn't have to be an isolating thing you might be doing in your own home in your own space.

But if you're connected like we're talking virtually right now.

That's a way for people to connect with one another you know Stacey I talk about the trails that we want to hike and says she's always telling me the good ones in her area and I haven't found.

Alive and been able to explore a lot this last year.

But I'm looking forward to going up and just exploring different parts of the state.

And that's the way for us to connect and I think you know that this is an opportunity to to go back to that S in scoop of staying connected with your friends and family you can do that through physical activity by talking to each other about what you enjoy doing.

And I think Michael you talked earlier about having compassion for yourself and knowing where you are and starting from that space and sending those small goals and engaging in physical activity can be a form of compassion.

And Karen you talked about observing your body and observing the importance of sent you know sensing into how you're feeling so I think all of these things can can time back to each other which is one of the reasons I love the scoop analogy so much, yeah, it's easy to remember to so I don't know if we have any comments nothing okay.

No new comments unfortunately, but I'm sure that this will be really thought provoking for folks.

Maybe before we get to our closing signs we can just get some closing remarks from our panelists anybody want to just kick us off with some closing remarks.

So I can go to get started.

What started off.

>> So I think it's important to remember each of the letters of school thinking about ways you can incorporate that into your life be gentle with yourself take you know we don't question is this going to be you don't need to dedicated ton of money and time to time but making small changes will be a huge difference it's it's really taking some of those tips that we discuss today and thinking about how you can incorporate that into your life so that you can start to increase your physical activity.

>> I I really honed in on.

Our 3rd.

Per second.

Asking for help.

I actually thought of that thinking of that when Karen was talking before even looked up.

But that would have to know that it's okay just to say that we're struggling that we're having an issue with this and reaching out to someone finding someone that is going to be an advocate for you that's going to listen when you need them to listen.

And so finding that go to person.

That's going to be supportive and give you what you need I think that that's very important.

But that.

And I love that asking for help is empowering it.

It's not a sign of weakness.

It actually is putting yourself in this direction of only getting stronger and getting past whatever it is that that you're struggling with, but it certainly does not mean that you're weak.

It just means you're you're human.

>> And I was just keep going back to just.

That small ball.

That you want to reach that something that's really achievable that you know that you can get to because that's going to make you feel empowered and make you want to set another goal.

Always have a long-term goal.

It's great but make sure that you have little falls on your way to that not very cool.

Because we need that and we need that empowerment to keep going and I love like Michael said about having enough person to reach out to as well I think even an app on your physical activity journey having someone to just say hey on Tuesday I really want to go out on a lock to get outside to just tell them to have someone that you feel now accountable for going to do that because you told them we're going to do it.

If you don't have that person maybe it's you write it down in a notebook or write it somewhere that you could see so again you have that accountability saying I said I was going to do this.

I'm going to do it because it's going to get hard it gets hard trying to get out and be physically active, especially if you haven't been active for a while is a really hard thing to do.

So any little bit of help any bit of accountability that you can help to really push through that.

An initial strain it's really going to take you through it so again having that I said I was going to do it I wrote it down alright told.

My friend over here that I was going to do it and now I got to do it.

So I'm accountable and I want to hold myself accountable for that >> definitely thank you so much I I always enjoy these conversations and I think every time we the 5 of us get together and talk about this because this is we've talked about this a few times it's it's always really enjoyable and very relaxing as well so.

Thank you all so much for being here and I think we can close out and go to our closing sides because we cannot walk away from this without reminding everybody.

>> Too late.

6 feet wear your mask and wash your hands, the mask of a million over your nose hanging from the you have a spot so take your shot when you when you're able to gain a that's yeah.

Appointment for that is just about everybody is eligible now.

You can go onto the website and see that hope for in see if you have any kind of we need any help please just call that number and they will help they will test a 24 7 and there's somebody that will help you with resources are.

>> Support it's both for teachers and for families also for hope for healers and then hope for Insee.

Covid questions there's a tiny URL not that you can go on there and ask questions.

And if you have.

Any kind of crisis please dial 911.

And our customer service and community rights number is 1, 8, 5, 5, to 6 to 1946 or 9, 8, 4, 2, 3, 6 5300.

Those protect the rights of the individual search with the communities respond to complaints or concerns and assist families and individuals to access public services.

And we are the community engagement empowerment team, I'm Stacey highway.

This is Cape arrow.

And we appreciate your time this evening.

>> Thank you, thank you, thanks everyone.

Thank you.

And you.