Mental Health Awareness Week: Fraser Finds Freedom in the Outdoors

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Scottish Cycling Club Development Manger Fraser Johnston shares how getting outside everyday has helped him survive lockdown.

Through all the turmoil of the last year, there is been one constant – the ability to exercise. Whether alone, close to home, with one other or for a period in a larger group, exercise has never been framed as important as it has within the last year.  

It has always been a right and a freedom – but having it reframed for us as an essential reason to leave home throughout the pandemic, has given many of us the opportunity to take more time for ourselves and build exercise into our daily routine.  

Like many others, last March, I went from a daily commute from Falkirk to Glasgow, to working from home day after day. I recognise and acknowledge that not everyone has been in such a fortunate position, and with having no dependants, I have been able to exercise more freely than many others have been able to do.  

So, as restrictions were introduced last March, I resolved to get outside everyday to exercise.  

At the start, limited to once a day, I’d plan ahead for the week to ensure that I got the balance I was looking for, and don’t think in hindsight that I anticipated that I would still be going now.  

I therefore conclude now that it wasn’t an entirely conscious decision, however it has become an essential part of my daily routine and helped me get through the highs and lows of the pandemic.  

And it hasn’t all been about going hard and fast. Granted, I put in more miles (or kilometres – makes you feel like you’ve gone further!) on the bike in the last year than ever before. However, what I have taken great solace from is getting out and walking every day. 

Walking often without any destination in mind.  

Walking without focusing on the pace.  

Walking just to disconnect from everything else going on and reconnect with the outdoors.  

It’s a simple act, but in many ways it can so easily slot around your life. Start your day with a walk. Take a call as you walk. Get your daily dose of podcasts or music as you walk. And the stats for me speak for themselves. My average step count in 2020 was 12.6k steps a day, up from 9.5k steps in 2019, and so far in 2021 I’m averaging 17.4k.  

And since we’ve been able to meet up with others, it’s proven to be the only option available to connect. So through the rain, snow, ice, sun, wind and more, every day now for 322 days I’ve walked more than anything else, but also ran, cycled and hiked when I’ve been able to too – often with others. In December I sped up and ran 5km every day to raise money for Cancer Research UK – and I found that this helped with focus too.

As the days became darker and the weather more bleak, having something to aim for each day provided the necessary motivation to keep active.  

This week at Scottish Cycling we’re focusing on raising awareness of Mental Health. We all have different strategies to help support ours, and there is no one size fits all for everyone. But I am frequently drawn to the five steps to mental wellbeing.

Connecting with other people, being physically active, learn new skills, give to others and pay attention to the present moment (mindfulness).  

The latter is particularly poignant for me at this present time. The future is uncertain, and in Sport we feel the challenge of not being able to plan ahead. Setting much smaller and more achievable milestones at this time can help us feel like we are making progress in what we are doing and hopefully support us in enjoying the day-to-day more. For me, it can sometimes be as simple as thinking ahead to the weekend for a walk somewhere different, or a bike ride with a friend.  

If you are struggling with your mental health, please seek help from NHS24, SAMH or The Samaritans.