Gareth Davies, from Cardiff has a genetic vision disorder that causes progressive vision loss and has created a morning wellbeing routine to cope with life in lockdown.
We’ve all had to radically adjust our lifestyles and schedules since lockdown began almost eight weeks ago. Many of us suddenly have much more free time on our hands, while others might be struggling to strike the right work/life balance at home. It’s a confusing and challenging situation, which can make it difficult to create and stick to a new wellbeing routine.
I feel, in a way, that I was somewhat prepared to adapt to such an unprecedented upheaval. When I was 19, I was diagnosed with retinitis pigmentosa, a genetic disorder that causes progressive vision loss. My sight deteriorated over the years. I’m now 45 and was registered blind five years ago.
As a very active person I was initially devastated. I love rugby but thought I would never play again. Not being able to do something I was passionate about was a huge extra blow. Over time, however, I realised that being blind doesn’t mean I have to stop keeping fit and taking part in sports – far from it. I competed with the UK Visually Impaired (VI) rugby team against the Japanese squad in last year’s Rugby World Cup, and am now part of the first-ever Welsh VI squad, which is run by the Cardiff Blues Community Foundation.
I work for RNIB and like many people have had to adjust to working from home and keeping fit during lockdown. I believe the mental and physical benefits of exercise, a good diet and mindfulness are so important, especially for blind and partially sighted people. So I developed a morning routine that focuses on emotional wellbeing as well as fitness.
I start the day by journalling about what’s on my mind and what I want to achieve that day. It helps me to focus. I then meditate for up to 20 minutes. Finding that little bit of calm in the morning sets me up for the day.
I usually exercise at around the same time in the morning, but the activities change. Some days I will do a long-distance run around my local park – making sure I keep a healthy distance from other runners, of course! A lot of people think that blind people can’t run, but actually 93% of people with sight loss still have some vision left. I just have to be more careful and know my route. A friend of mine is a personal trainer and has been live-streaming 40 minute HIIT (High Intensity Interval Exercise) workouts over Facebook, which are guaranteed to work up a sweat. I also have some at-home weights, which are good for strength and toning.
Sometimes I need to do something a bit more relaxing. You can find so many yoga videos on YouTube, which are free to access and are great for relieving anxiety and increasing flexibility. I also enjoy just walking through the forest and listening to the birdsong. It does wonders for my mental health.
I try to do some kind of physical activity six days a week. Once you get into a routine, you really notice the positive change in your mood. It makes you feel like you can do anything.
Nutrition is also very important – I get really geeky about it. I follow a plant-based diet and lockdown has made me realise that you can create delicious, healthy meals with some key basics like lentils, fresh vegetables and spices. Now is definitely the time to get a bit creative in the kitchen! If you find cooking a bit tough, the RNIB website has plenty of tips.
It can be hard to know how to start exercising when living with sight loss. Blind and partially sighted people sometimes find it hard to feel confident and independent enough to take part in physical activity, leading to ill health and feelings of isolation. But you can do it, and your body and brain will thank you. I’m living proof!
The most important thing is to prioritise your own safety. Start off slowly and take your time if embarking on a new fitness routine – don’t push yourself past your limits. There are lots of very safe exercises you can do with your own bodyweight, like sit-ups, press-ups and squats.
The hardest part of any fitness journey is starting, but once you’ve done your first work-out you’ll feel such a buzz. Push yourself out of your comfort zone a bit. Take the time to find something that you enjoy that works for you.
For more information and advice about exercising with sight loss, call the RNIB Helpline on 0303 123 9999
Words: Betti Bauderlaire
