Today is Monday, July 13, 2020. Taking a walk early in the morning, the birds dominate. No people, no cars to be seen or heard. Only the ducks on the water and the birds in the trees made their presence known.
Inspiration: A Quote from Ella Woodword
“When life gives you Monday, dip it in glitter and sparkle all day.”
Optional 31 Days to Experience the Joy of Movement.
Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.
The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.
Week 2: Started. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and what you will measure to track your progress.
Day 6. Walk your baseline walking time or aim for at least 15 minutes and feel the part of the foot that touches the ground first when you step forward. Is it your heel? Is it the ball of your foot? Is it between the heel and ball of your foot?
Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.
Recharge yourself when you repeat:
“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and the global community. I love myself because I have kindness and love in my heart and soul. As I think about those I love and care for, I send loving kindness out to all people.”
The Mindfulness Activity to practice this week to create Calm Moments:
- Straighten your spine. Roll your shoulders back and down, smile to yourself, & relax your jaw.
- Take slow deep belly breaths, allowing your stomach to rise with each breath in and relax with each breath out. You may find that each breath gets better and better. Allow your shoulders to relax on each exhale.
- Practice Physical grounding
- When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your buttock on the seat, feel your back against the chair.
- As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.
With gratitude and appreciation for all beings,
Naomi Parrella, MD & Fran Lee, FNP
*Please confirm with your doctor which activities are appropriate for you.