[SPEAKER_00]: Welcome back to room for us, a space where queer voices thrive.
[SPEAKER_00]: I'm your host P and every single week.
[SPEAKER_00]: I like to sit down, get vulnerable, and talk about all things queer with all of you.
[SPEAKER_00]: And on top of that, I do like to get a little bit more instrumental help.
[SPEAKER_00]: As I am on a journey with that, I've been learning so much more about myself and I love to invite you all in the conversation so we can share it together.
[SPEAKER_00]: For this week's topic,
[SPEAKER_00]: I really wanted to talk about the importance of movement, and I know that sounds simple, but I do feel like as we're in this era, or we have been in this era for a long time of people working from home, being very glued to their laptops, they're not having much opportunity to sometimes move throughout the day.
[SPEAKER_00]: And I mean, I've been working remotely since COVID, even at the different companies I've worked for.
[SPEAKER_00]: We've always implanted solid like work from home slash hybrid model.
[SPEAKER_00]: But right now, I'm on a strict like work from home kind of schedule because I work with people in Toronto.
[SPEAKER_00]: And I'm in Vancouver.
[SPEAKER_00]: And while there are so many perks to working from home, I also realized like there are things I need to be really intentional about, so I make sure I'm taking care of my physical health and my mental health and I keep moving.
[SPEAKER_00]: I will say the perks about working from home.
[SPEAKER_00]: are incredible.
[SPEAKER_00]: I do like, you know, taking my time in the morning, making my coffee crystal and I have an an espresso machine.
[SPEAKER_00]: I kind of like to have a little ritual with my coffee like I take my time.
[SPEAKER_00]: I steam the milk.
[SPEAKER_00]: It's just different than what I was used to in like a quick office environment.
[SPEAKER_00]: And another thing is to we have cats, right?
[SPEAKER_00]: So I actually am very grateful that I get to spend all day with my cats.
[SPEAKER_00]: Like even when I am working from home,
[SPEAKER_00]: You know, comms, their nerves down to, it makes them feel very happy.
[SPEAKER_00]: They have that constant, like human support.
[SPEAKER_00]: And I can be there to feed them their meals to even play with them.
[SPEAKER_00]: You know, they have their, um, the cat dancer toy, which Crystal and I saw this recommendation on TikTok, where people were saying this cat dancer toy off Amazon is game changer.
[SPEAKER_00]: So for any of you, if you're interested, I will link it in my bio, but, um,
[SPEAKER_00]: Basso and soul love it.
[SPEAKER_00]: They're not crazy about one toys.
[SPEAKER_00]: I feel like they get kind of bored But the way this one works is it almost looks like there's a little bug at the end of it and the design is so simple And it's a wire and then when you hold it in a certain way The little end piece which kind of looks like a bug kind of like shakes and it drives them wild like they are they are playing with it the whole time So I
[SPEAKER_00]: Those are things that make me happy because, you know, they're indoor cats and I want to get the moving.
[SPEAKER_00]: Of course, they play with each other, but I feel like having that human presence to play with them throughout the day is very helpful.
[SPEAKER_00]: So, I love it.
[SPEAKER_00]: Don't get me wrong.
[SPEAKER_00]: I love those perks, but I was telling some friends about this, actually, that
[SPEAKER_00]: While I love the perks of working from home, there were things that I noticed that when I used to work at an office, I used to have a pretty like every day exercise routine because you know, things can get pretty busy.
[SPEAKER_00]: When you're at work and I'll admit when I was in my earlier 20s, I was not working out.
[SPEAKER_00]: I really, really wasn't.
[SPEAKER_00]: I feel like I didn't lead the healthiest lifestyle.
[SPEAKER_00]: I feel like I got a lot of my movement from commuting to work.
[SPEAKER_00]: I was actually pretty diligent about walking to and from my office.
[SPEAKER_00]: And that was always like a 45 minute walk.
[SPEAKER_00]: Both ways, which is really good.
[SPEAKER_00]: But I wasn't very much like paying attention to my mental and physical health honestly.
[SPEAKER_00]: Like I think I was,
[SPEAKER_00]: There's so many studies, right, that links to even when you're eating more whole foods, balanced meals.
[SPEAKER_00]: They actually can help your mental.
[SPEAKER_00]: Whereas when I was in my earlier 20s, it was a lot of takeout.
[SPEAKER_00]: I don't know if I was cooking the most or even always cooking the healthiest meals, and there was a bit more of a drinking culture.
[SPEAKER_00]: I feel like it's so different now from millennials.
[SPEAKER_00]: I feel like when we were younger in our 20s,
[SPEAKER_00]: There was a little bit more of an emphasis on going out and drinking.
[SPEAKER_00]: But I feel like now the younger generation is like not doing that as much.
[SPEAKER_00]: They're kind of cutting alcohol out and noticing like the negative effects I can really have on you.
[SPEAKER_00]: So I've been
[SPEAKER_00]: really on board with that and it's been making me feel better too.
[SPEAKER_00]: Of course, I love to go out for the occasional drink, but when I compare it to when I was in my earlier 20s, it has gone down so much and it's been making me feel so much better.
[SPEAKER_00]: So when I was thinking about this, I did have my daily exercise of going for walks when I used to work at the office.
[SPEAKER_00]: Now that I work from home,
[SPEAKER_00]: I've implemented like different lifestyle changes.
[SPEAKER_00]: So now I do like to run.
[SPEAKER_00]: I'm very intentional about working out.
[SPEAKER_00]: I have a gym membership.
[SPEAKER_00]: I also work out at home because I want to build that muscle.
[SPEAKER_00]: Building muscle is so, so important.
[SPEAKER_00]: And that's something actually when Crystal and I started dating.
[SPEAKER_00]: She was like weight training is probably one of the most important things you can do because when you get older, you want to make sure that you're strong.
[SPEAKER_00]: You know, that's something you always have to keep working at.
[SPEAKER_00]: So I've been doing that for the past three years and I've noticed really positive changes just in how I feel.
[SPEAKER_00]: But I noticed because I live in a very, very city like for many months of the year, it is raining in Vancouver like even when I look out the window right now.
[SPEAKER_00]: It is pouring and when I look at the forecast for the week, it's rain literally every single day except Saturday.
[SPEAKER_00]: And that's okay.
[SPEAKER_00]: I feel like I kind of experienced similar things in Ontario except it was snow.
[SPEAKER_00]: But I feel like for so many of us, when the weather is not it, it's so easy to want to stay cozy.
[SPEAKER_00]: You want to stay indoors.
[SPEAKER_00]: You're on the couch.
[SPEAKER_00]: You want to watch a show.
[SPEAKER_00]: You want to read.
[SPEAKER_00]: Whatever you want to do.
[SPEAKER_00]: but it's also important to make sure you get daily movement.
[SPEAKER_00]: And I talk about this with my parents all the time too, like they're both retired and they live in a space now that actually has like a gym and they're building and everything, which I love.
[SPEAKER_00]: Because I said on those days when you can't go for a walk and it's really icy and it's cold and Ontario, use the treadmill, walk for like 15 minutes if you can, even 10 to 15 minutes just on the treadmill.
[SPEAKER_00]: for your help.
[SPEAKER_00]: And so what I've been trying to do is I am giving myself a challenge.
[SPEAKER_00]: And it's literally basically telling me like, girl, get up.
[SPEAKER_00]: Do not stay in as much as you want to when you're tired.
[SPEAKER_00]: If you want to do them, it's so easy to do that.
[SPEAKER_00]: I'm so guilty of being a
[SPEAKER_00]: love interacting with other accounts.
[SPEAKER_00]: I mean, I run room for us, of course, as you all know, and then also on my personal.
[SPEAKER_00]: I love to engage with people who I get inspired by, but the thing with these phones is that you could be doing this for hours and not even realize because it's so easy.
[SPEAKER_00]: Having a TikTok watching Instagram reels are these quick little clips that give you that quick rush and then you're on to the next.
[SPEAKER_00]: So what I'm doing is trying to consume more long form content, meaningful content, but also moving my body throughout that.
[SPEAKER_00]: So one challenge I'm giving myself is walk 10,000 steps at least every single day.
[SPEAKER_00]: And I feel like what that amounts to is probably like a little over an hour walk every day.
[SPEAKER_00]: Maybe an hour and a half, I think to get to the 10,000 mark.
[SPEAKER_00]: And I do that because
[SPEAKER_00]: I notice a change in my mood instantly.
[SPEAKER_00]: I could be having a very long day working from home.
[SPEAKER_00]: I work on the computer even with the podcast.
[SPEAKER_00]: I'm editing always on the computer.
[SPEAKER_00]: It's so much screen time.
[SPEAKER_00]: And if I don't force myself to get outside and get fresh air and go for a walk,
[SPEAKER_00]: I notice my mood is a little irritable, I get a little anxious, I'm feeling very on edge.
[SPEAKER_00]: But when I go for a walk, it really does help me clear my mind, and that is genuinely my time to listen to other podcasts and get inspired or listen to some music, put on an album and listen to it from start to finish and really like appreciate.
[SPEAKER_00]: the album because I'm really giving it that time to really listen because when you're walking, all you have is your thoughts and like it's time to listen.
[SPEAKER_00]: And I've actually been getting into the habit of going into the downtown every day because Crystal works there.
[SPEAKER_00]: So it's kind of been become like a cute little routine for us because I get off work a little earlier than her.
[SPEAKER_00]: So by the time I sign off and I can kind of get ready.
[SPEAKER_00]: go for my walk.
[SPEAKER_00]: I can go and meet her and then we walk back together and that's the become a routine that I've just really, really fallen in love with and even if there's days where I'm like, I'm tired because I'm up for work at 6am and then I finish at 2.30.
[SPEAKER_00]: I definitely feel like a moment of I'm in a crash, but I notice it is way better for me if I force myself to just go.
[SPEAKER_00]: Move outside even when you're tired and
[SPEAKER_00]: and I'll notice I feel percure when I get back because sometimes there's days when I'm like, okay, I'm too tired.
[SPEAKER_00]: I'm going to take it up and then I wake up and I'm even grogier and then it gets darker and then I don't want to go outside.
[SPEAKER_00]: So then where does my fresh air come from?
[SPEAKER_00]: You know, you can go outside and sit on the balcony but I think it's really important to get outside and get that movement.
[SPEAKER_00]: So 10,000 steps a day every single day.
[SPEAKER_00]: I'm doing it and
[SPEAKER_00]: You know, having that work from home balance and making sure I'm getting that physical activity because paired with that if I'm not walking, I do like to go on runs here and there because that's a bigger challenge for me.
[SPEAKER_00]: I feel like running has always been really hard for me.
[SPEAKER_00]: It's
[SPEAKER_00]: It's one of the hardest things I've actually probably done in forms of exercising because I never used to run before.
[SPEAKER_00]: It was something I was always fearful of.
[SPEAKER_00]: But now I'm starting to slowly really like it.
[SPEAKER_00]: And when I have moments when I'm not running, I kind of crave it.
[SPEAKER_00]: Like I want to go and go out and do it.
[SPEAKER_00]: So that's been really fun to see.
[SPEAKER_00]: So the 10,000 steps a day, I'm going to do it every day.
[SPEAKER_00]: I like to log it on my Strava just to kind of hold myself accountable.
[SPEAKER_00]: So we're going to see if I continue to do it.
[SPEAKER_00]: Rainer Shine, she's going out there for her walk.
[SPEAKER_00]: I would encourage you to do the same in your routine.
[SPEAKER_00]: I think it's good to...
[SPEAKER_00]: make sure you're still getting some movement out there, even if it is just going for a few minutes outside, or if there's other forms of movement you love, like just a dance break, like maybe move your body a little bit, do some yoga, it doesn't always have to be walking.
[SPEAKER_00]: Of course, I just find walking for me has always been the best stress reliever after a very long day.
[SPEAKER_00]: And on the summer, even going for a bike ride, things like that to really get the cardio up.
[SPEAKER_00]: Of course we do know this but I wanted to dive a little bit deeper into why moving your body every day can have actually a significant positive impact on your mental health.
[SPEAKER_00]: And there's lots of reasons and this is just going to break it down a little bit more clearly.
[SPEAKER_00]: So you will get a mood boost.
[SPEAKER_00]: Exercise actually triggers the release of endorphins and that kind of feels like a feel-good hormone, which is what endorphins are.
[SPEAKER_00]: So this definitely helps feelings of stress and anxiety.
[SPEAKER_00]: So if you're running, your dancing or going for like a really brisk walk can give you that natural energy lift and improve your overall mood.
[SPEAKER_00]: And of course, stress reduction, physical activity lowers cortisol.
[SPEAKER_00]: And those are the stress hormone levels.
[SPEAKER_00]: So even just like those short sessions, even like I mentioned to my parents, that can help you really clear your mind and reduce any tension.
[SPEAKER_00]: Regular movement also really helps regulate your sleep cycle, which is so crucial for your mental health.
[SPEAKER_00]: It really really sets you up for the rest of your day.
[SPEAKER_00]: As I've gone older, I've really really appreciated my sleep.
[SPEAKER_00]: It's funny how I feel like when I was younger.
[SPEAKER_00]: Yes, like I would try to get my many hours of sleep, but there were also many days when I was like working at the restaurant and closing opening or going out and not like really putting sleep as my main priority.
[SPEAKER_00]: I just feel like I would just keep going and go throughout the day, not realizing like the kind of impact that was probably having on my mood and just how I was feeling internally.
[SPEAKER_00]: So when you have regular movement throughout your day.
[SPEAKER_00]: You will actually feel tired by the time you're about to sleep.
[SPEAKER_00]: You don't have all this pent up energy you need to get out.
[SPEAKER_00]: Of course, there's so many cognitive benefits, exercise increases blood flow to the brain.
[SPEAKER_00]: This improves your focus, your memory, and problem solving skills.
[SPEAKER_00]: And activities like yoga combined with mindfulness can also enhance your mental clarity.
[SPEAKER_00]: Yoga is so good for this because it really, really forces you to become still when you feel like you're really anxious or jittery or you really want to run around.
[SPEAKER_00]: Sometimes just sitting and stretching and being in that moment in a yoga class, or if you're doing it on like a YouTube channel, however you like to do your yoga, it is so, so beneficial for you.
[SPEAKER_00]: Also, I've been noticing here incorporating movement and being in a new city has given me like a lot of social and emotional benefits.
[SPEAKER_00]: I've joined a run club and I've met so many awesome people in that group and it's something I like to do weekly and just meet up with that same crew every week and it's a challenge, like I mentioned, because running never came naturally to me.
[SPEAKER_00]: But as I've been doing it and I finish a run, I feel like, hey, I did that, I did that five K.
[SPEAKER_00]: And that's something I never really pictured myself doing.
[SPEAKER_00]: I never considered myself a runner.
[SPEAKER_00]: And while I'm still in the beginning stages, I feel like I want to continue to challenge myself and see how much farther I can go without overdoing it.
[SPEAKER_00]: Of course, listening to my body, but our body is capable of so many things.
[SPEAKER_00]: So it's really cool to see what you can do.
[SPEAKER_00]: Team sports is also a really big thing.
[SPEAKER_00]: Like, I noticed living in Vancouver and especially being in Kitsalano.
[SPEAKER_00]: people are always playing volleyball.
[SPEAKER_00]: Like that is probably one of the most popular sports out here that I've seen.
[SPEAKER_00]: Beach volleyball is big and even when I was with my run club just last weekend and we were running by some of the nets people were setting up.
[SPEAKER_00]: It was early in the morning and there was a group.
[SPEAKER_00]: of guys playing and one of the friends who I was running with was like I feel like I see these guys every single week they get together and they play volleyball in the morning and I was like I love that.
[SPEAKER_00]: What a good way to just get started and make it become a group activity so whether it's through volleyball or even if you like have a plan with your friend where you're like every Saturday we get a coffee and we go for a walk.
[SPEAKER_00]: Those are the ways where you can continue having social interactions in a world that can feel isolating at times, right?
[SPEAKER_00]: It can also be protective against fighting those feelings of isolation, loneliness or depression.
[SPEAKER_00]: There's so much you can do with friends and incorporate movement as well.
[SPEAKER_00]: and B.C.
[SPEAKER_00]: has been really awesome for that.
[SPEAKER_00]: I feel like the people we've met here have always been wanting to do like an activity.
[SPEAKER_00]: It's not always like going out for dinner or going out to the bar.
[SPEAKER_00]: It's like, do you want to go try climbing?
[SPEAKER_00]: Do you want to go for a hike?
[SPEAKER_00]: Do you want to go for a run?
[SPEAKER_00]: Honestly, and that's kind of pushed me out of my comfort zone and things I wasn't used to, but I'm so here for it.
[SPEAKER_00]: And one thing I want to mention too is even doing something like daily movement.
[SPEAKER_00]: Incorporating that into your lifestyle, it doesn't need to be so intense.
[SPEAKER_00]: Consistency actually matters a lot more than intensity.
[SPEAKER_00]: So you don't need to be doing these high intensity workouts every single day, just gentle movement, stretching, walking.
[SPEAKER_00]: dancing, like putting on a song and just like seeing how you react to it.
[SPEAKER_00]: It has so many benefits.
[SPEAKER_00]: One thing crystal and I really like to do sometimes is we do dance.
[SPEAKER_00]: We'll put on a song while we're like making dinner and we just we're just silly, you know, it's like moments like just us where we're in the kitchen and we're just moving and laughing and being giggly, like those are forms of movement, right?
[SPEAKER_00]: And it can be something as simple as that.
[SPEAKER_00]: So that is what I'm trying to do every single day for myself.
[SPEAKER_00]: Follow along with me if you want to, and let me know.
[SPEAKER_00]: I want to hear from the community as well.
[SPEAKER_00]: Like, what are some of your favorite forms of movement?
[SPEAKER_00]: And do you do it mainly for your mental health?
[SPEAKER_00]: Do you do it to challenge yourself?
[SPEAKER_00]: I would really love to know.
[SPEAKER_00]: There's so many benefits to it.
[SPEAKER_00]: I feel like there's movies to that show us in a world in the future that's just so digital.
[SPEAKER_00]: And people aren't moving as much anymore.
[SPEAKER_00]: As mentioned, like a lot of things have become work from home, so people are not even leaving their house.
[SPEAKER_00]: They're stuck at their desk and their jobs are so demanding, so they're just working through at the whole time.
[SPEAKER_00]: Even offices, the way they're set up, you're just sitting at a desk.
[SPEAKER_00]: That can start to feel very monotonous.
[SPEAKER_00]: And sometimes people aren't even moving because they go straight from the office to their cars.
[SPEAKER_00]: Like, we live in a big commuting world too, but that's commuting with transportation.
[SPEAKER_00]: So what are ways you can make sure you are moving every single day, not skipping a day, just doing something.
[SPEAKER_00]: um, I would really really love to hear from you.
[SPEAKER_00]: I do hope you enjoyed this episode.
[SPEAKER_00]: I know it was a short and sweet one, but this was just something that was on the top of my mind where I was like, this is what I'm doing, especially like as we're right about to enter summer, and I even noticed in my first summer here.
[SPEAKER_00]: I was moving so much, but when the rain starts to hit, I become such a hermit.
[SPEAKER_00]: I really, really do.
[SPEAKER_00]: And I was like, no, no, no.
[SPEAKER_00]: We're not going to be living this life because at the end of the day, you live in Canada.
[SPEAKER_00]: We experience all the seasons.
[SPEAKER_00]: Maybe there will be a day when I believe during the winter months, and I can embrace all the sunshine.
[SPEAKER_00]: But right now, that is not my reality right now.
[SPEAKER_00]: I do live in a.
[SPEAKER_00]: for any season.
[SPEAKER_00]: So I need to make sure that I continue to do the things that make me happy, despite the rain, despite the snow, like wherever you are.
[SPEAKER_00]: So I hope this episode encourages you and maybe you set a little challenge for yourself.
[SPEAKER_00]: So if you do do that, please let me know, send me a message.
[SPEAKER_00]: What are ways you are incorporating movement every single day?
[SPEAKER_00]: And never forget, if you're tired, still do it.
[SPEAKER_00]: Go for that run, go for that walk, dance a little bit,
[SPEAKER_00]: I promise you that even in the moment when you're all cozy and bed and you're scrolling on TikTok, that might feel like the most relaxing thing ever and you're going to be like there's no way I'm moving out of this position.
[SPEAKER_00]: But I promise the moment you do, you will feel so much better.
[SPEAKER_00]: Anyway, once again, I hope you enjoyed this episode and I will see you all next week.