Wednesday, October 7

Today is Wednesday, October 7, 2020. Exercise improves sleep, brain performance and memory, and limits signs of aging. The list of benefits is long.

For the month of October, we invite you to our first Workout Wednesday.

If you are already walking at least 15 minutes daily, keep that going and consider increasing the intensity of the walk by increasing time spent walking or by swinging your arms more or by taking longer striders or even adding hills or stairs to your walk.

*If you are not yet walking 15 minutes daily, you can choose to work towards it. You may also choose a different equivalent activity like swimming, dancing, biking, marching in place, etc.

Now, consider the changing seasons ahead. Write out, as many options as possible, about how you will include at least one 15 minute walk (or equivalent*) -every day- despite the weather changes, unexpected events, celebrations, holidays and schedule changes.

Put that list somewhere you can review it easily to remind you in those times you need it most. ***Make it easy to include 15 minutes of movement daily, within your life and with what may be happening around you.***

An inspirational Quote from Thich Nhat Hanh, “When it comes to health and well-being, regular exercise is about as close to a magic potion as you can get.”

Photo by: Tunchanoke Moontrisri

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and learning every day. I am part of 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. We are all connected. We can be resilient together.”

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.
    • Focus on progressive relaxation by tightening and then loosening your muscles starting from your toes, working your way to the top of your head.
    • Take additional deep breaths and release your muscles further.
    • This can take as much or as little time as you choose.
    • Smile a huge smile to release your jaw and mouth muscles and continue on with your day or night, refreshed.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

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