Today is Wednesday, October 14, 2020. The human body has approximately 640 muscles and 206 bones in an adult. Humans are designed to move.
For the month of October, we share Workout Wednesday.
If you find yourself sitting for much of the day, now is a good time to start creating your list of physical activities you can do that interrupt your seated time to boost your health. Keep the list on your desk, or on the wall so you can see it regularly as a reminder. Pick at least 1 or 2 to include every day. Here are 10 examples to get you started. Keep adding to your list.
- Stand up every hour and at every commercial or break. Every time you stand up and sit down, you are squatting.
- Every time you pick up your mobile phone, get up. If you talk on the phone, then walk or pace.
- In the middle of a long stretch of work, when your mind is losing focus, reset with wall push-ups or push-ups on the floor.
- When you grab a tightly sealed water bottle, before opening it, use it to work your arms by holding the bottle and bending your elbows or shoulders in ways that cause you to lift or push the bottle. Do the same number of repetitions on each side.
- If you have been at your computer for a prolonged period, get up and walk to a window, roll your shoulders back, palms out, raise your chin and gaze outside.
- Use a smaller cup so you have to stand up and walk over multiple times to grab a refill.
- Walk to the farthest bathroom or use the one up the stairs.
- Before you sit down, bend forward and reach for your toes, stretching out the back of your legs and lower back. Slowly curl back up.
- If you have been staring at a screen for a prolonged time, rotate your head side to side slowly and then bring your chin up and down gently.
- Stretch out your back by curling your neck and back forward and then open your chest by rolling your shoulders back, and elongate your neck and back.
An inspirational Quote from Jerry Rice, “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”
Photo by: Mary Deziel, Winterberry in Fall
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.
- Allow yourself to be curious, what sensations do you notice: is the air warm, are the shoulders relaxed? If your mind wanders away from your focus on breathing it is OK, simply note that and then return to your breaths.
With gratitude and appreciation for all beings,
Naomi Parrella, MD & Fran Lee, FNP