Today is Wednesday, October 28, 2020. Appreciating the trees and thinking. In addition to producing oxygen, trees remove pollutants and carbon dioxide from the air, provide food, shelter, and medicine and freely offer shade, windbreaks and flood control. They increase wildlife biodiversity, reduce stress and improve the appeal and value of the area for all inhabitants and visitors.
For the month of October, we share Workout Wednesday. Let’s pick it up.
Strength training is important for longevity and for maintaining independence. In addition to walking, incorporate these 5 exercises to work your whole body. If you are just beginning or new to these exercises, find someone who can show you how to perform these safely for maximum benefit. Work towards doing 10 reps of each of these at least twice a week. Fitness trainers, workout buddies, apps and online resources may be useful here.
- Squats (Knees stay over your ankles. Hold onto something if you need support. Squat back slowly, like you are going to sit down and then slowly stand back up driving your ankles into the ground)
- Lunges (Toes pointed forward; knees should stay over your ankles. Hold onto something if you need support.)
- Push away from your chest (Push in front: push-ups on the wall or floor, chest press with resistance bands or weights. Push up overhead in front of you: push up as if you are putting something on a high shelf)
- Pull towards your chest (Pull ups, resistance bands or 1-arm pull back with weights are best. Lat pull-downs work too.)
- Crunches (Laying on your back with knees bent, curl your abdominal muscles the best you can and while they are crunched up, curl a bit more by squeezing your ab muscle even more. See how many curls you can do before you have to release and lay back down. Change it up by lifting one leg. Repeat with the other.)
An inspirational Quote from Vidal Sassoon, “The only place where success comes before work is the dictionary.”
Photo by: Zach Reiner
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.
- Thinking of your physical body as your home, where you reside, think of deep breathing as like opening the windows on a bright sunny day with a nice breeze.
- Become aware of how every breath that fills your body is like having wide open windows, filling your home with fresh, clean air and every breath out clears out and releases so that your home is a refreshed space for you to be in.
- Experience the happy moment of being in your clean, refreshed home.
- Smile, knowing that you can take moments to open and be present in this space, anywhere you are. Your body is your home.
With gratitude and appreciation for all beings,
Naomi Parrella, MD & Fran Lee, FNP