Look After Yourself

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31 March, 2020

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Keeping yourself fit and healthy can be difficult in normal circumstances, so it’s going to be very tricky during the current Covid 19 restrictions. The best advice seems to be to keep it simple. Make sure you move more and eat lots of colourful fruit and veggies. Drink plenty of water and get quality sleep (about 8 hours is ideal). Dance and sing often! 

Why is exercise important for your mental health? 

We all know that exercise has many physical benefits, but it also stimulates chemicals like endorphins and serotonin that improve your mood and the parts of the brain responsible for memory and learning. 

If you exercise regularly, it can reduce your stress and symptoms of mental health conditions like depression and anxiety and help with recovery from mental health issues. Plus, exercise helps you sleep better. 

Sleeping well improves our wellbeing and helps us to be more alert, energetic, and better able to concentrate and perform tasks during the day. Getting enough sleep each day is one of the most important things you can do for your health and wellbeing and to reduce your risk for ill-health. 

This is because during sleep we undergo many important functions that improve physical recovery as well as support learning, improving memory and mood. 

So, even though you are practicing physical distancing, you can still go for a walk, walk the dog, play with the kids in the backyard or a local park as long as you keep you distance from other people. 

You can always exercise at home too. Put on your favourite music and dance around the room with your family, or just by yourself. You will be surprised how good you feel after. If you are looking for some inspiration, there are plenty of opportunity online to dance, dance, dance! 

A fun beginners dance workout at home can be found on the PsycheTruth channel: https://www.youtube.com/watch?v=mR9td6t5mTc and a cute 80’s warm up by WE LOVE DANCE can be found here https://www.youtube.com/watch?v=Xewf0Ecyrfs 

You could always just try to ‘Shake Your Tailfeather’ in Blues Brothers style – it’s surprising just how much cardio is involved in the actions of this short song. https://www.youtube.com/watch?v=qdbrIrFxas0 

If you are feeling particularly fit and strong, you could try a 20 minute strong Zumba (be sure to give yourself plenty of room!) https://www.youtube.com/watch?v=bm4WZyH5p2I 

You can always just google some more traditional exercise at home videos such as the series by Pamela Reif called no equipment which are easy to follow but quite challenging. 

Another options is to go old-school with Aerobics Oz Style – just google this iconic breakfast television segment from the 80’s and early 90’s to get a good workout, along with some insights into the social culture of the time. 

Risks of sitting too long 

There will be a real risk to you and your family over the next few weeks of sitting too much, especially when watching television, phones or other screens. Research has found that this can be bad for your health and it has been linked to diseases such as diabetes and cancer. It also has been tied to an increased risk of mental health issues, such as anxiety and depression. 

Many people will also underestimate the time they spend sitting in a day, so consider using an activity tracker on your phone, or better still, keep a diary. It is a good time to record the emotions and events you are experiencing, given this is something that has never happened before in quite this way. We are truly in unprecedented times and it might be good for you children or grandchildren to be able to read what is was like for you in many years to come. 

Plus, the added benefit of writing gets you away from a screen and helps you to think creatively, which has additional benefits for your wellbeing. 

Keep Moving 

Its likely you and your family are spending more time than usual in front of screens and hopefully you will get to enjoy some movies and fun times together with family, but the downside of this is that our bodies weren’t designed to sit all day, or our necks to be looking down continuously. 

You need to take some action with some simple exercises into your day. There are many options for yoga on Youtube, from beginners to advanced. 

There are also a number of exercise options to combat ‘text neck’ the name given to the impact on your body from too much phone use. The following link provides 6 exercises, but you can find more by searching on line for exercises to reverse the impact of mobile phone use. https://www.inquirer.com/health/exercises-to-undo-damage-of-smartphone-use-20190211.html 

You’ve Got This! 

Try to keep some routine for you and your family, so make exercise time consistent if you can. Start the day with free online yoga, or get some cardio into your lunch break, learn a new language with Duo Lingo or try making meditation a standard part of your day. 

Remember to wash you hands with soap and water and practice social distancing as much as you can. Stay safe but focus on keeping healthy and busy at home – its up to you now!

Affordable SA believes that your health and well-being is an important part of managing yourself through troubled times and financial hardship. Helping you to respond to the challenges that we all face today and the future. Check out the Well-Being and Healthcare section of the App and website to find more ways to look after yourself without breaking the budget.

If you're experiencing financial hardship ring the Affordable SA Helpline on 1800 025 539 or make an appointment to speak to a financial counsellor. They are free, independent, confidential and most of all there to help you.

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Christmas Lunch 2022

Christmas is a special time of year but it can be especially hard on those who are less fortunate or alone. Thankfully, there are groups that organise lunches for people on Christmas Day. If you are or know some one in this situation , please find a list of service providers attached

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50 Days to Go....50 Ways to Save for an Australian Christmas

Community

1. Contact your local Salvation Army and ask about the Christmas Cheer Program

2. Seek out which church based organisations are offering Christmas day lunch in your area

3. If don’t want to feel the financial pressure of Christmas Day, consider volunteering your time on Christmas Day to help others

4. Contact your local council, community centre or library to see what free Christmas activities are offered in your area during the Christmas period

5. Visit your local op shop for Christmas supplies

6. If you are considering buying a pet as a gift for Christmas, consider adopting from a rescue centre

Food

7. Buy in bulk and split the cost with friends and/or family members

8. Start buying non-perishable groceries now

9. If you know that there will be non-perishable groceries that you will need for Christmas, buy 2 of them when they are half price, that way you will have one for now and one for Christmas

10. Instead of an expensive hot turkey, consider a non-traditional, southern-hemisphere inspired Christmas Day menu of cold meat and salads

11. As most supermarkets are closed on Christmas Day, pay them a visit the night before right before they close to see what food has been discounted

12. It doesn’t snow this side of the equator on Christmas Day, so take Christmas outside. As an option, suggest that everyone bring a salad or a packet of sausages to cook on the public BBQ at your local park.

13. Instead of trying to buy (or make) a Christmas pudding, consider making a ‘non-traditional’ ice cream cake

14. Consider using accumulated supermarket loyalty points to buy your Christmas food

15. Instead of hosting a Christmas lunch or dinner, consider the cheaper option of a Christmas breakfast (no turkey required)

16. Avoid Christmas hampers that have year-long payment arrangements. You can end up paying a lot more for items compared to if you purchased them outright.

17. Don’t feel pressured to serve ‘traditional’ food at Christmas time. In Japan, it is tradition for around 3.6 million families to get a ‘holiday party bucket’ from KFC on Christmas Eve…

18. Instead of buying a whole turkey, ham or chicken, consider buying separate cuts of meat (e.g. legs, wings, roasts, etc.)

Presents

19. Commit to a budget. Draw up a table with who you are buying for and how much you can afford to spend on each person. Do not go over your budget.

20. If the children in your family are getting older, consider the option of a Secret Santa (each person is responsible for only one gift)

21. Take advantage of the extended Christmas shopping hours. There will be less people around, which means you may feel less stressed and rushed

22. Don’t feel pressured by others, or yourself, to buy Christmas presents you cannot afford

23. Wrapping paper can be expensive. Consider newspaper, material, cellophane, brown paper, etc

24. Consider baking cookies or making a Christmas pudding as alternative to buying someone a Christmas present

25. Consider making homemade pickles, jams, preserves and giving them as gifts

26. Only go shopping for Christmas gifts when you know what you want to buy – avoid impulse purchases that are not within your budget

27. Save money on buying Christmas cards by sending your Christmas greetings electronically via email, text or social media

28. If you are creative, try a DIY present – soaps, candles, a knitted scarf, a tie dye t shirt, a photo frame, a painting, etc

29. Consider giving the ‘gift of time’ to someone. Create a coupon book of activities that you could do together in the future (e.g. watching a movie of the other person’s choice)

30. Do not put yourself in financial hardship just so you can buy what others consider to be ‘the most amazing, best Christmas present of 2021’… it will be something completely different by Christmas 2022

31. If you don’t know what to get someone, consider a small charity donation on their behalf

32. Consider giving gift cards instead of actual gifts

33. Avoid the temptation of getting ‘quick, easy’ money through pay day lenders to buy Christmas presents

34. Recycle Christmas wrapping paper and gift bags from previous years

Decorations

35. Get your children involved by making your own Christmas cards

36. Buy your 2022 Christmas decorations on or after Boxing Day

37. If buying a new Christmas tree is not in your budget this year, consider designing and building your own

38. To give the traditional ‘Christmas tree’ a modern twist, decorate an indoor plant

39. Make your own table decorations – i.e. use a roll of wrapping paper as a table runner or pick foliage from your garden

40. Make your own Christmas stockings by decorating old pillow cases

41. Use newspaper and craft paint to make a home-made Christmas garland

42. Choose solar Christmas lights over electric

43. Do not put yourself in debt trying to make your house look like something you saw online. You don’t need to make people believe that you live in a European, snow covered cottage…

Budget

44. Are you a casual employee and does your work place close over Christmas? Make sure that you have funds saved up to cover essential living expenses over the Christmas break.

45. Do not put yourself into financial hardship for the sake of others. If you cannot afford to attend a Christmas function, it is ok to politely decline the invitation.

46. It is inevitable that there will be people out there that will spend more/less than you at Christmas. Remember to work within your budget this Christmas

47. The weather at Christmas time can be extremely hot. Consider doing a home energy audit on your air conditioner/cooling system to see the amount of electricity it uses and what it is costing you

48. For Christmas 2022, consider putting money away each fortnight into a separate bank account

49. Create a Christmas spending budget and keep track of food, presents, decorations, etc

50. Try to avoid using the money you would spend on essential living expenses (rent, electricity, etc) to pay for Christmas. This will catch up with you when Christmas is over.

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Only a Week till Christmas

Where does the time go? Only 7 Days until Christmas!

Time to pick-up last-minute gifts and prepare for celebrations with family and friends. There’s presents to wrap, food to make and lots and lots of little jobs that can make it a very busy time.

Christmas Finances

The tricky thing about the festive season is that life doesn’t stop. Your real estate agent will still direct debit your rental payment, your electricity company will still want your quarterly bill paid and your telco company will still demand your BPay payment on a set day of the month.

With the added expense of Christmas, the end of the year can put a lot of pressure on people’s financial situation and unfortunately here on the Affordable SA helpline we tend to see the aftermath at the start of the new year.

Being part of the billion-dollar Christmas debt hangover is no way to start the New Year. If you are struggling with your expenses call the Affordable SA Helpline on 1800 025 539 to speak to a Financial Counsellor.

You can also find a range of programs that can help here:

https://affordablesa.com.au/programs/money-and-finances

Food for Christmas

Have you got enough food for you and your family this Christmas?

There's still time to access food pantries and emergency relief, but be quick as services may be closed, providing limited service or have different hours during the Christmas and New Year period.

A food pantry offers free or low cost food and groceries to the community. Find a local Food Pantry here:

https://affordablesa.com.au/programs/food/food-pantry

You can find local, emergency relief here:

https://affordablesa.com.au/programs/food/emergency-relief

You can also call the Affordable SA helpline to be connected to services near you that can help. Call the helpline on 1800 025 539

A Christmas Together

It's also an important time to check in on people you know who may be experiencing loneliness or hardship.

Spare a thought for your elderly neighbour who lives alone, your friend who is experiencing financial hardship, your relative who is going through a separation or your co-worker who is struggling with depression.

If you know someone who finds this time of year especially difficult, consider reaching out to them to show that you are thinking of them.

If you or someone you know finds this time of year especially difficult, services such as Lifeline are available 24 hours a day 7 days a week to take your call on 13 11 14

https://affordablesa.com.au/programs/health-care/lifeline

Have a Merry Christmas South Australia

From everyone at Affordable SA, we wish you a very merry Christmas and all the best for 2021!

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