Wednesday, October 21

Today is Wednesday, October 21, 2020.   Let’s start with an inspirational Quote from Mary Anne Radmacher “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.”

For the month of October, we set weekly reminders for Workout Wednesday.

The 1st two weeks covered planning ahead for how to maintain walking daily for 15 (or more) minutes -despite changing seasons and routines, and then, establishing a list and routines for interrupting sedentary time with physical activity to boost your health.  This week, we will focus on connecting your mind, your body and your sensory experiences using physical activity.

Find ways to combine pleasurable sensory experiences with physical movement for an extra brain and mood boost. Allow yourself to immerse yourself in these moments of joy. Examples:

    • Dance to great music. Bonus points if you move your arms and your hips and sing along freely.
    • Walk outside and feel the breeze, see the plants, the color of the sky and smell the outdoors. Bonus points if you take a picture to capture a moment on your walk.
    • Take a cool shower or submerge yourself into a pool after working up a sweat. Bonus points if you really notice the temperature and can gently move and let the water glide around you.
    • Bike and feel the sweat evaporating off your skin. Bonus points if you take time to stretch out your legs and back after your bike ride.
    • Listen to classical or jazz music while standing to cook. Bonus points if you slice, chop, mix, blend and stir everything by hand or exercise while you wait for food to cook.

Photo by: Amar Yashlaha

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 breathe slowly and calmly, pausing after each breath in, and then pausing again after each breath out.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP 

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