On the back of recent iNform blogs about the positive effects of spending time in the outdoors amongst our blue and green spaces, I thought it would be great to pass on some of my favourites so that you can explore Adelaide’s trails and beaches
Green places (Adelaide’s trails):
- Hallett Cove Boardwalk: You’ll find the start of the boardwalk in Hallett Cove (or you can start at the other end in Seacliff), a 35 minute drive from Adelaide. The walk itself is a 10.2km return walk rated as a moderate hike. If you aren’t up to 10.2km, it’s very easy to walk as far as you wish and turn around. It’s a scenic walk along the clifftops of Marino and has numerous valleys and resultant stairs to climb. There are also several little paths in the valleys that you can explore to take you to the rugged beaches. You can find plenty of birdlife and if you’re lucky and have a good eye, some ocean life may show itself also. At the Hallett Cove end there is also a great café for lunch and.or a coffee after your walk.
- Kings beach to Waitpinga: A little further from Adelaide at a 75 minute drive, this little gem of a trail is one of the most scenic around. The rugged cliffs and coastline of Newland Head Conservation Park provides some amazing views. The trail itself is rated moderate and is 11.5km one way. Keep this in mind as you may need someone at the other end to pick you up if you choose to do the whole one way walk. Alternatively, you can walk just a part of it and turn around.
- Chambers Gully: Just a whisper away from the CBD at a 15 minute drive, Chambers Gully is Waterfall Gully’s little brother. The trail to Mt Lofty is a 15km circuit, rated hard hike with steep sections so make sure you are prepared if you are doing the full loop. If you want more of a casual walk, the first few kilometres of Chambers Gully are less strenuous and very scenic. There’s lots of wildlife to be seen if you keep your eyes open.
Blue Places Adelaide’s beaches):
- Port Noarlunga: I may be a bit biased about Port Noarlunga given I spent many days there growing up. But I’ll stand by my claims that it’s a top spot. It’s a 40 minute drive from Adelaide and has numerous activities available. You can hire snorkels and fins from SNUBA and go snorkelling out at the reef, or take the plunge and go SNUBA diving! (it’s a bit different to Scuba Diving). There is a jetty that will lead you out to the reef which you can also walk on and explore at low tide. If you take a short walk over to the river you can hire kayaks from Easy Kayak Rentals and have a cruisy paddle down the river. For those wanting to hit the waves, South Port Beach sits at the south end of Port Noarlunga and can often have a nice wave rolling in. Need a board? Preece’s Surf shop can help you out.
- Second Valley: A quaint little town on the coast about a 90 minute drive from Adelaide. Great spot on a nice day for some fishing, kayaking or just a swim. Don’t miss the walk around the bottom of the cliffs to explore a little more. There are some great other little beaches and places to explore if you are willing to have a look around.
- Port Willunga: Port Willunga is a quiet little town about a 50 minute drive from Adelaide. The beach itself sits in a bay and is a little protected from the elements. There is a lot of beach to spread out on and the cliffs that overlook the beach can be quite scenic. The Star Of Greece café sits at the top of the hill, named after an iron cargo ship that wrecked here in 1888. The wreck provides a great diving spot for keen divers. Snorkelling off the beach is also very accessible.
Bonus locations for the travellers out there:
- Innes National Park, Yorke Peninsula: If you like to travel, Innes National park is a wonderful place to visit. There is lots of historical walks, shipwrecks, surf breaks and protected bays to explore. You could easily spend a week there doing walks every day and not get bored.
- Stokes Bay, Kangaroo Island: This is literally a hidden beach. When driving into Stokes Bay you are greeted with a rocky bay and a boat ramp. If you care to find a park and do a little searching, there is a narrow path/cave that makes its way through and under rocks, opening up to a pristine white sand beach. There is a protected wading/swimming area for the little ones and if the conditions are right there can be a fantastic little left hand beach break for the keen surfer.
These really are just a handful of quality outdoor environments the Adelaide region has to offer. When it comes down to it, if you are outdoors and moving and enjoying it, then you are in a great place.
If you want to explore Adelaide’s trails and beaches more but feel you can’t due to injury or fitness levels. Come in and see us. We can get you on track (or in the water) in no time.
Blue Mind: A mildly meditative state characterized by calm, peace, unity, and a sense of general happiness and satisfaction with life in the moment.
We can all agree that modern life is tough. We experience chronic stress, struggle with constant monkey mind and are probably all too familiar with directed attention fatigue. We live a lifestyle where we are “always on”, and this can eventually result in burn out, memory problems, poor judgement, anxiety, and depression. Physically, chronic stress damages the cardiovascular, immune, digestive, nervous and musculoskeletal systems. It does this by lowering levels of serotonin and dopamine (our neurotransmitters responsible for making us happy) and leaves us feeling exhausted and down. And yet, the knowledge that our lifestyles have some room for improvement is just another source of stress! “Red Mind” is a term coined by neuroscientist Catherine Franssen, and is described as an “edgy high, characterized by stress, anxiety, fear and maybe even a little bit of anger and despair”. Whilst Red Mind can have its perks and be healthy at times, like everything, it should be experienced in moderation. This blog will show you how exercise in water can provide a much needed balance to “red mind” for your mental health!
Our brains are wired to constantly scan for danger, which makes sense historically. But now we’re faced with busy streets and email alerts, not lions.
Our brains like being around water because there is a high degree of predictability. This allows the amygdala (an emotions centre of the brain) to relax. However, small disturbances such as waves breaking or birds flying past give enough sense of surprise that we receive a pleasurable hit of dopamine. Because of this simultaneous sameness and change, we get a soothing familiarity and stimulating novelty when we look over the water. It’s the perfect recipe for triggering a state of involuntary attention in which the brain’s default network, essential to creativity and problem solving, is activated.
Studies have even shown that being at the beach, where there is an abundance of negatively charged ions in the atmosphere, lowers blood lactate levels and elevates mood.
Blue looks good on you
‘So how do I access my Blue Mind?’ I hear you ask. There is a very fitting quote from poet Sylvia Plath; “There must be quite a few things that a hot bath won’t cure, but I don’t know many of them”.
It seems way too simple, but by simply being around, in, on or under water – we trigger our Blue Mind.
There are now studies that show being immersed in water reduces stress, partly by balancing the flux between the sympathetic and parasympathetic nervous systems. Or that taking a spa bath can significantly lower your salivary cortisol levels. Feeling anxious? Taking a hot 5-minute shower can measurably lower anxiety levels.
So… I can just drink mimosas next to the pool?
Technically yes. But! There’s an extra level of Zen that water can offer you. And the answer has something to do with Exercise.
We’re well aware of the wonderful things exercise does to our brain on a neuro-chemical level, like release endorphins and endocannabinoids (the brain’s natural cannabis-like substances), which reduce the brain’s response to stress and anxiety.
The feel-good effects of swimming have actually been assimilated to the “relaxation response” triggered by yoga. When we swim, our muscles are constantly stretching and relaxing, and this movement is accompanied by deep, rhythmic breathing. All of which put us in a quasi-meditative state. On top of this we have to use a level of cognitive effort to learn and coordinate swimming strokes. This cognitive and aerobic combination can provide the brain with the satisfying stress-reducing feeling of “flow”.
Meet the power couple – Exercise in water for mental health
So when you feel yourself getting stressed, tense and a bit tightly wound why not utilise the powerful effects of exercise AND water?
So why not go for a run along the beach each week? Or go for a swim at your local pool? You could even learn to surf with the kids next weekend? Or how about simply going fishing? Perhaps paddle-boarding is more your style?
Let’s draw a line in the sand over stress
This won’t be easy today’s world is full of constant time pressures and worries. We are continually rushing around, meeting deadlines, feeling guilty about not spending enough time with the family, and burning the candle at both ends just to get things done.
Now we’ve known for some time now the benefits of exercise on making us feel better and more productive and in fact I wrote about the neuroscience of it all in a blog back in 2011. However, with summer approaching, and the with the days getting longer, now is the perfect time to take a stand against stress!
Exercise makes us 20% more productive
This isn’t new information, but to put it in a more quantifiable way:-
Twenty minutes of exercise in the morning will pay you back by adding an extra 80 minutes of productivity to your day. That’s a net gain of 60 minutes to your day!
It also makes us less stressed!
A recent study compared 20 minutes of exercise a day to the equivalent time spent performing mindfulness meditation and heart rate biofeedback (a way of controlling your heart rate through breathing and seeing its effect on your heart). Researchers expected mindfulness to be superior, especially in relation to maintaining attention, improving compassion and decreasing worry. They were wrong!
Exercise was just as effective as mindfulness
This surprised the authors of the study, as mindfulness directly focuses on attention, compassion and control over your thinking. Perhaps exercise has an indirect effect on these attributes as increasing your heart rate and breathing rate may challenge your body to become more aware of the “now”.
And we also know exercise is good for more than just stress and productivity
You only need to read the rest of our blogs to know that exercise benefits us in many different ways.
While reduction in blood pressure has also been shown in mindfulness studies, I doubt that they would be able to compete with the metabolic benefits of exercise. If you’re in need of reducing your blood sugars levels, or you want to drop a few centimetres around your waistline 20 minutes of high intensity exercise would suit you better.
At iNform we believe that any exercise as part of a personalised program should be done in a mindful way so that you’re not just “going through the motions.”
If you’re “wired” to move and can’t keep still, or life doesn’t enable you to find the adequate “quiet time” at home, exercise might also be a more palatable way of gaining all these benefits.
So let’s stress less and do more!
No matter whether you prefer to spend 20 minutes a day exercising or in mindful meditation we can all experience these benefits. Now is as good a time to draw a line in the sand and establish this daily habit. Your body, health and relationships will thank you for it!
Couple stretching in Park – Moving well to Move more!
If I could wave a magic wand, and make exercise feel easy for you; if you knew you were going to feel light, agile, nimble – would you want to do more of it??
60% of our population (an average figure across many ‘western’ countries) is inactive… I don’t think that this is because people intrinsically dislike movement! I think we lose our joy of movement at some stage, maybe it’s not a clearly defined line in the sand, but that change certainly happens… after all, we can all see the faces of kids when they are in the full blown joy of movement, right? when they are running after a ball, or jumping into a pool… so what happens? why do we stop to enjoy that movement, that used to give us so much happiness once upon a time?
I think the answer is that it has become hard to move.
One way or the other, it just doesn’t flow anymore does it?! There’s less time for it; it just seems like hard work. Maybe there’s fear of pain, or fear of an injury. Perhaps it’s as simple as the fact that we may stink after sweating (!) and the process of being ‘presentable’ again is too hard…
We all know the benefits of exercise right? So information is not the answer either… so can I challenge you to explore the FUN you used to have when you allowed your body to gain full flight?
I strongly believe that one of the keys to wanting to move more is being able to move better! It’s about putting it in the right order. Think about it for a sec… if you move well, then movement is all of a sudden easier. Things ‘connect better’. There’s less pain; less effort. There’s more power! More strength! More agility! More CAPACITY.
The key to moving more, what ever your motivation, is to move better. From there we can start to set new goals! Such as being able to re-join that sporting club you loved; being able to run around with the (grand)kids without fear of not being able to move tomorrow! or perhaps you want to run your first marathon, or climb a high peak… Or do a tumble turn again!! what ever that goal, let us help you put things in the right order, set up the right process for you to move better – so you can move more!!
Let me start my clarifying that I would never want to discourage anyone from running! Even more so if you are on a journey to improve your health. My whole business and life mission is to help others achieve great health! And this is exactly why I don’t think it is a great idea to use running to start getting fit or lose weight…. as I mentioned in our introductory post to this series, running is inherently hard, and carries with it about a 50% chance of giving you an injury in a year! What I really want to help you do is to LOVE running!
I don’t think it is a great idea to use running to start getting fit or lose weight.
Lets face it, doing anything while we are heavier is harder, and the harder it is, the less likely we are to do it long term. In addition, being heavier would logically put greater stress on joints, connective tissue and muscles. Interestingly, research doesn’t strongly support this logic. Body Mass Index is not a predictor for injuries, other than plantar fasciitis (an injury to the connective tissues of the sole of the foot). However, poor body condition is a strong predictor of injury, so if we have gained weight due to not doing much, then lets make sure we approach this well.
I would recommend that we start to improve our conditioning to run in a few different ways. Firstly, looking at our nutritional intake is KEY. The most effective way to lose weight is to improve what we eat! If you are brand new to running, I would start by walking daily. A quick walk before and after work, or during lunchtimes will go a long way to start strengthening those tissues mentioned above, help with weight loss, and start to get your aerobic fitness going! I would then definitely add strengthening exercises, as we know that these will certainly protect you against injury, and increase your running efficiency – now we are talking! Then we can start to add a few jogs into those walks, or as part of your warm up and cool downs around your strength work outs. In our next post I’ll give you some ideas on how to start your actual running program.
Effects of weight on performance
I am always amazed at the effect that weight has on running performance. That is, how quickly you are likely to run a race… This is why elite distance runners are so light! For example, Lets assume that an 80kg male completes a 10km run in 50minutes. If his fitness and all other external conditions remain the same, but he now weighs 70kg, he would run those 10kms in under 45mins!
So, don’t run to get fit, as it’s less likely to last! Run because of everything you get from it… of course fitness will be a part of that, as weight loss will be, but there’s so much more to be gained from your time out in nature!