exercise – Daily Gift of Vitality

Sunday, January 28

Today is Sunday, January 28, 2024. Scenery changes with snow.

DGoV (Daily Gift of Vitality) Activity: Activate your fascia to feel better. How? Start the day with stretches and movements that include gently relaxing and moving your body. Try the Japanese Radio Taiso which is a daily morning exercise routine used in Japan or Learn Sun Salutations in 3 minutes and then practice the moves daily to see how your body progresses over time. Tai chi is another option that is often done in groups at parks early in the morning.

A quote by Thich Nhat Hanh, “Because of your smile, you make life more beautiful.”

Thank you to Nicole Siparsky, MD for sharing this photo, “Hoodoos in Winter, Bryce Canyon National Park”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Sunday, July 16,

Shifting to Sunday, July 16, 2023. Enjoying the opportunities to find peaceful moments.

DGoV (Daily Gift of Vitality) Activity: Take a moment to reflect back and make a list of 3 moments when you felt happiness and joy. Consider, what allowed that? Was it the environment? Time to yourself? Completing something? Being with a certain person or a group? After exercise? Among the trees? What made those happy and joyful moments possible?

A quote by Franklin D. Roosevelt, “Happiness lies in the joy of achievement and the thrill of creative effort.

Thank you to Ashe Walker for sharing this photo.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, October 17

Today is Monday, October 17, 2022. Welcoming the start of a new week, open to all the possibilities ahead!

A quote by Arthur Ashe. “Start where you are. Use what you have. Do what you can”

Photo by Olena_Z

October is the perfect time to engage your inner creative self. As you start the week, be creative about new ways to be active.

Utilize a stand-up desk
Sign up for a new type of exercise class
Continue your walking routine outside in the cooler weather
Take the stairs
Host a dance party

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities.

Establishing a regular practice of pausing makes it easier to reset when you need it the most. You can start your practice at any time, even now.

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.
Now, Listen…
Sit quietly with your hands closed in your lap
Close your eyes briefly
See if you can distinguish different sounds. Open one finger for each unique sound you can hear.

Recharge yourself, tap into your strength and share positive energy when you repeat:

“I am [*Name*]. I can do this. This is temporary. I have successfully handled difficult challenges in the past. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, July 18

Today is Monday, July 18, 2022. Energized for a great day.

A quote by Albert Einstein, “Art is standing with one hand extended into the universe and one hand extended into the world, and letting ourselves be a conduit for passing energy.”

Photo by: Clément Rémond

July is for sharing. The act of sharing offers many health benefits. When we give to others it has a positive effect on our brain. Sharing allows us to connect more meaningfully and strengthens social connections. Share different perspectives and experiences of similar activities. Examples:

- Join or establish a book club and read the same book and then talk about it together.
- Walk through an art exhibit with a friend and discuss the various pieces or share the back stories behind the pieces.
- Attend a musical or performing art show and get together after to talk about what you experienced.
- Take a course with others and share what you are learning.
- Participate in a meditation retreat with others.
- Engage in an exercise class or play sports with

Practice this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities:

- 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.
- Breathe in peace and joy as your belly rises.
- Breathe out the unwanted feelings as your stomach releases.

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I can do this. As I connect to my inner self, I am open to the Happiness and positive energy around me. I send loving kindness and compassion to all people including me. Together, we can do great things.”

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, June 17

Today is Friday, June 17, 2022. Tapping into the excitement of a Friday.

A quote by Albert Einstein, “The measure of intelligence is the ability to change.”

Photo by Dan Deziel

Finding Joy in June. As we start the second half of the year let’s focus on ways we can find joy.

Move joyfully!

- Put on your favorite music and dance!
- Take a walk or ride with a partner, friend, family member.
- Engage in an invigorating exercise class.
- Hike or bike with a group.
- Engage in a water sport on a sunny day.
- Work in the Community Garden or on a farm.
- Train for a charity walk/run/bike event.
- Build or paint something large that requires physical movement.
- Go horseback riding.
- Explore the outdoors with your dog.
- Swim laps meditatively.

Use this Mindfulness Activity to Re-energize your Body and Mind whenever you need a moment to reset – while waiting, before, after, or to transition between activities:

- 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.
- Choose a centering word that is neutral to you and simple. You might choose “now” or “joy” or “peace.”
  - As you exhale, say your chosen word. Focus on the vibration of the word as you hear it. Repeat.
  - As you exhale and say your word, imagine dropping a smooth pebble in clear water and watch it settle gently on the bottom, relaxed and comfortable.
  - Finally, as you continue your deep belly breaths, notice that the ripples on the water are gently gliding out. Repeat your word on every exhale until the ripples have settled.

Recharge yourself and share positive energy when you repeat:

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Friday, August 27

Today is Friday, August 27, 2021. While taking a walk, watching the variety of ways the animals commune and recharge.

This August, the focus has been on building and strengthening connections to lower stress and contribute to longevity.

For this last week of August, the focus has been on connecting to Nature. Being in nature can awaken happiness and peace. Being in nature can lower cortisol levels and reduce stress.

Today, and this weekend, let’s explore ways to exercise in nature.

- Recharge your walking route.
- Practice yoga.
- Stretching routine.
- Dance solo or with others.
- Bike a pretty trail.
- Gardening, weeding, picking fruit.
- Running outdoors.
- Hiking
- Playing outdoor sports.

Photo by: Gene Devine

Recharge yourself and share positive energy when you repeat:

“I am [*Name*]. I am open to the positive energy around me. I appreciate myself and others as I connect with love and kindness. As I think about those I love and care for, I send loving kindness and compassion to all people including me. Together, we can do great things.”

A quote from Albert Einstein, “Look deep into nature, and then you will understand everything better.”

Use this Mindfulness Activity to Re-energize your Body and Mind:

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.
Exhale out the past as you hum “om”.
Inhale in the future and feel your body refresh.
Repeat 3 times and smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Monday, June 21

Today is Monday, June 21, 2021. The summer solstice is the longest day and officially the first day of summer in the north.

Try something new in June. Adding spontaneous activity into your day will benefit your whole body and mind.

- Rather than an email, connect by phone and take a walk, do lunges or squats.
- Spend at least some of the day that would otherwise be seated, stand or pace.
- Invite a friend for a walk and talk in the park.
- In place of driving, walk or bike to the store.
- Take the stairs instead of the escalator or elevator.
- Break up the day with 6 high knees and 6 wall push ups intermittently throughout the day.
- Put on the music and take care of that laundry with extra energy (children may be particularly good at helping with this).

Photo, “Orange clouds” by Dan Deziel

Recharge yourself and share positive energy when you repeat:

A quote by Ricky Martin, “Every day begins like a blank chalkboard, on which each one of us can write the poem of our present and our dreams for the future.”

Use this Mindfulness Activity to Re-energize your Body and Mind:

- 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.
- Now, after a deep belly breath, breathe out with a gentle mouth generating a deep vibration saying, “aah.”
- Take another deep belly breath and breathe out humming “mmm” with a deep vibration.
- Repeat deep breaths with “aah” and “mmm” for 5 more cycles, noticing far you feel each of the vibrations in your body.
- Shimmy your shoulders and shake out your arms releasing all tension. Smile.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP

Wednesday, October 28

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

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 1^st 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:

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

Wednesday, October 14

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.

1. Stand up every hour and at every commercial or break. Every time you stand up and sit down, you are squatting.
2. Every time you pick up your mobile phone, get up. If you talk on the phone, then walk or pace.
3. 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.
4. 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.
5. 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.
6. Use a smaller cup so you have to stand up and walk over multiple times to grab a refill.
7. Walk to the farthest bathroom or use the one up the stairs.
8. 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.
9. 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.
10. 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:

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