YOUR HEALTH & FITNESS TIPS

RIDING THE VICTORIAN HIGH COUNTRY

Day 1

After a hearty breakfast, make an early start through the Howqua Valley, passing historic gold mining areas and wade the Howqua River many times as we criss-cross our way up the bridle tracks, cut by our early Pioneers, until we reached Six Mile Flat where a buffet lunch was waiting. Following a bit of a rest for you know what, we crossed the Howqua river again and again. The scenery was absolutely brilliant. There was enough places to get your trusty steed into a gallop and for the adventurous there were many fallen trees to jump. We reached Ritchie’s Hut, (the location for the first episode of `A River Somewhere`) and take 15 minutes to soak up the peaceful scenery before continuing on to Pike’s Flat. Tonight we camped out under the stars and white gums being lulled to sleep by the river gurgling nearby.

Day 2

Up and at em. Saddle up your steed and back into the saddle (gently) as we made the 3,000 foot climb up the Sixteen Mile Spur to the Bluff, passing through glades of mountain ash and fern filled gullies. On reaching the Bluff Hut we had lunch then continue on to explore the magnificence of Bluff End in the afternoon. We returned to the Bluff Hut (the mustering hut on the High Plains) that night to relax in front of the camp fire and hear the stories of the wild mountain man/beast the 'Oona Poona' and the still unsolved Wonnangatta Murders.

Day 3

It was up and at em nice and slowly this morning as a part of the anatomy was feeling a tad sore. We rode back to Stockyard, down the Sixteen Mile Spur and along the river…. You could feel the pace pick up as the horses sense the change of direction and head for home! Some soon found out where the saying "like a horse heading home" came from. Again there was plenty of opportunities to blow away the cobwebs as we cantered along the river. As this sensational ride came to an end many of us had the feeling of what our ancestors did many, many years ago. It is an experience that has to be experienced. The Victorian High Country is a spectacular and the people up there are just the best.

Due to the amazing increases in insurance premiums Stoney's has had to shut their doors trail and horse back riding. No longer can we join in the annual muster ride or weekend rides in to Victoria's spectacular High Country.

RELAXATION

It is impossible to feel relaxed and tense at the same time. People who live with high levels of anxiety often do not know how to relax or to release the tension stored in their muscles that is contributing to the experience of anxiety. The best relaxation that makes a difference in dealing with anxiety is the regular, daily practice of some form of deep relaxation. Deep relaxation involves a number of physiological changes including:

Decreases in heart rate
Decrease in respiration rate
Decrease in blood pressure
Decreases in skeletal muscle tension
Decrease in metabolic rate and oxygen consumption
Decrease in analytical thinking
Increase in skin resistance
It is suggested that regular practice of deep relaxation for 20 – 30 minutes on a daily basis can produce, over time, a general feeling of relaxation to the rest of your life. Most people notice that after practicing deep relaxation once per day for several weeks, they tend to feel more relaxed all the time.

OTHER BENEFITS OF DEEP RELAXATION INCLUDE:

Reduction of generalised anxiety
Reduction of frequency and severity of panic attacks
Prevention of stress becoming cumulative
Increased energy and productivity.
Improved concentration and memory
Increase in ability to focus
Reduction of insomnia and fatigue
Deeper and sounder sleep
Prevention and or reduction of psychosomatic disorders such as hypertension, migraines, headaches, asthma, ulcers etc.
Increased self confidence and reduced self blame
Increased availability of feelings. Muscle tension is one of the chief impediments to an awareness of your feelings.

HOW DO YOU ACHIEVE A STATE OF DEEP RELAXATION?

Correct abdominal breathing
Progressive muscle relaxation techniques
Meditation

PROGRESSIVE MUSCLE RELAXATION TECHNIQUE

Progressive Muscle Relaxation is a technique for achieving a deep state of relaxation. Tensing a muscle and holding it for a few seconds, then releasing that tension will produce a deep sense of relaxation, and will rid the body of the built up tension from living with high levels of anxiety on a daily basis.

GUIDELINES

Practice for at least 20 minutes per day
Find a quiet location free from distraction
Ensure the room temperature is comfortable - not too hot, and not too cold
Practice at regular times – on awakening or before retiring or before meals
Practice on an empty stomach
Assume a comfortable position – your entire body needs to be supported
Loosen any tight clothing and take off shoes
Make a decision not to worry about anything
Assume a passive, detached attitude

TECHNIQUE

Progressive muscle relaxation involves tensing and relaxing, in succession, sixteen different muscle groups of the body (Right foot, Right lower leg and foot, Entire right leg, Left foot, Left lower leg and foot, Entire left leg, Right hand, Right forearm and hand , Entire right arm, Left hand, Left forearm and hand, Entire left arm, Face, Neck and shoulders, Abdomen and Chest). The idea is to tense each muscle group hard for about 10 seconds, and then to let go of it suddenly. You then give yourself 15 – 20 seconds to relax, noticing how the muscle group feels when relaxed in contrast to how it felt when tensed, before going on to the next muscle group. Often it is helpful to have some quiet, gentle music in the background.

LINK: http://www.socialanxiety.com.au

Updated Aug 2002

DO SOMETHING FOR YOURSELF.

A while ago I took a drive along the Great Ocean Road (Victoria) into one of my State’s most beautiful beach resort areas. The drive itself is absolutely breathtaking but the best was yet to come. I must admit the indulgence and reason for the few days away had disappeared but on arrival at my destination everything changed. I had booked a few days at a resort that specializes in ‘pampering weekends’ and it was the most relaxing yet exhilarating experience I have ever felt. Everything about this resort oozed relaxation and you were immediately enveloped in the feeling. Walks in the hinterland, body massages, aromatheraphy spas, mud and herbal body wraps, facials, mud baths, floatation tanks and of course the beach across the road. Not only was all of this available but your normal resort facilities of tennis, pool, spa, sauna and of course the ultimate in comfortable rooms. All of this was intermixed with good food, relaxed surroundings and the most beautiful hamper for that magnificent walk into the woods. The mind and body was in need of pampering and pampered they certainly were.

The resort had so many other options from facials, to body wrap of natural seaweed with essential oils that stimulate, detoxify and firm your body. You name it and they knew how to pamper you. I can honestly say that I have never experienced anything like this before in my life. If dealing with BPD has thrown your life into chaos and you feel like the body and mind is in need of some attention, then I definitely say to you to look for a resort that pampers with perfection. It's well worth it. Three days for me was sheer heaven and the drive back up the Great Ocean Road was totally different to the drive down there. You are the most important person because without you functioning properly you cannot support or care for anyone else. You deserve some time out to be pampered.

Looking after you. What were the things you enjoyed and that you are no longer doing. Re-gain those things in your life that you enjoyed doing. Ask yourself when was the last time:

You went to bed early?
Grabbed a blanket, some food and went to the park?
Spent a day at the art gallery or Musuem?
Went for a drive and had a picnic lunch?
Walked by the river or beach?
Went to a restaurant that you have never eaten at before?
Just went for a walk?
Pulled all the weeds in your garden?
Got the roller blades out?
Dusted the cobwebs off the bike?
Went horse riding?
Caught public transport into the city?
Went to a local suburban theatre presentation?
Strolled around the local craft market?
Got involved in local issues - garden day, clean up day etc?
Went to Luna Park just for a laugh?
Met friends for Sunday morning breakfast?
Having coffee with a friend you haven't seen for ages?
Ringing a friend that you haven't spoken to for a while?
Had a family and friends around for a Bar-B-Q?
Sitting on the beach at 2am looking at the stars and listening to the waves?
Had a 'Debate Night' dinner party for eight where a topic of interest is discussed?
Going for a walk in the country?
Just doing something for you?

BPD does have a negative feel to it but out of everything comes some good. Through my involvement with it I found out that I had a sleeping disorder. That was the greatest news I'd heard in a long, long time as it meant that I could deal with it and find a solution and I'm working on it. I am sleeping a bit better and still have a way to go to get back to normal. This combined with a 6.30am exercise program has rejuvenated me and there is no turning back. I'm not doing anything new, it is things that I knew I should be doing but I wasn't - too lazy I suppose. I run/walk (alternate each day) each morning along the river, punch and kick a boxing bag (good stress remover), do sit ups and lift a few weights (not too heavy). I gave up cigarettes and eat a good breakfast, which helps create a better metabolism. And yes, reaching 40 does have an impact on your life and your body.

I hope what I have shared has given you some idea of getting your old self back and that it is not about spending dollars but more about doing what you enjoy doing.

Updated Aug 2002