Tuesday, July 21

Today is Tuesday, July 21, 2020. Walking early in the morning, it is easier to hear the various bird songs.  

Inspiration: A Quote from Henry Ford

“If everyone is moving forward together, then success takes care of itself.”

Optional 31 Days of Experiencing the Joy of Movement. Day #21.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Achieving Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 7. This is the end of 3 weeks since establishing a routine of consistent daily movement. Congratulations. Look back over the 3 weeks and reflect. How’s it going? How are you feeling?

Use your walking journal to record your progress. What’s changing? Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

The last 10 days of July Countdown begins tomorrow.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Monday, July 20

Today is Monday, July 20, 2020. Being part of nature, the quiet moments are calming and allow reflection.

Inspiration: A Quote from Neil Barringham 

“The grass is greener where you water it.”

Photo by Dan Deziel, “Placid Again”

Optional 31 Days to Experience the Joy of Movement. Day #20.  

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 6. Walk to improve your circulation. Consider paying attention to your physical sensations. As you walk, do you feel some sweat on your skin? Do you feel a breeze7.20.deziel.fallen leaf tulip polar with eyes like a mardi gras mask or cartoon. in your hair?

Use your walking

journal to record your progress. What’s changing? Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Here’s a photo from Dan: “It’s a fallen leaf (tulip poplar) that has eyes, like a Mardi Gras mask or cartoon.”

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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

 With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Sunday, July 19

Today is Sunday, July 19, 2020. Walking through the woods, wondering what animals and insects are not seen.  

Inspiration: A Quote from Albert Einstein 

“Creativity is intelligence having fun.”

Photo by Dan Deziel, “Light in the Woods.”

Optional 31 Days to Experience the Joy of Movement. Day #19.  

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 5. Keep up that 15+ minute walk. Can increase your distance or time today? Check in with how your body is feeling. Are you feeling the warmth of the sun on your skin?

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Saturday, July 18

Today is Saturday, July 18, 2020. Walking at sunrise. Looking around, noticing and appreciating this season.

Inspiration: A Quote from Marianne Williamson 

“Nothing liberates our greatness like the desire to help, the desire to serve.”

Optional 31 Days to Experience the Joy of Movement. Day #18.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 4. Advance your walking. What do you see on your walk that is “a color”? For example, what do you see that is pink? Or how many yellow flowers do you see?

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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

With gratitude and appreciation for all beings,    

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Friday, July 17

Today is Friday, July 17, 2020. Watching the sun rise and set, it’s always the same but different each time.

Inspiration: A Quote from Dr. Loretta Scott

“We can’t help everyone, but everyone can help someone.”

Optional 31 Days to Experience the Joy of Movement. Day #17.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and check in with yourself.

Day 3.  Enhance your 15+ minutes of walking. Pick a landmark and count your steps to the landmark. Listen to the sounds around you. Do you hear birds? Listen for children playing or laughing.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Thursday, July 16

Today is Thursday, July 16, 2020. Warm winds cause the leaves to sway. Watching the gentle flow is calming.

Inspiration: A Quote from Charlotte Bronte

“There is no happiness like that of being loved by your fellow creatures, and feeling that your presence is an addition to their comfort.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and what you will measure to track your progress.

Day 2.  Continue walking at least 15 minutes. If you are comfortable with this and would like to add a bonus, consider adding mindfulness with your walk. Count your steps for each breath.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Wednesday, July 15

Today is Wednesday, July 15, 2020. Cheerful sunlight sparkles on the water while the fish jump and create a splash.

Inspiration: An Irish proverb

“It is in the shelter of each other that the people live.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 3: Progress. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and track your progress.

Day 1.  Keep walking.  Get to the point where you are walking daily 15 minutes. After that, you can increase your time or intensity or change your route.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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

 With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

 

 

Tuesday, July 14

Today is Tuesday, July 14, 2020. Loving the light around the corner and feeling the cool shade.  

Inspiration: A Quote from Gloria Steinem

“Dreaming, after all, is a form of planning.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 2: CONGRATULATIONS! The Start Week is completed today. Continue energizing with water throughout the day.

2 weeks completed! Day 14 of 31. Walk your baseline walking time. Did you walk farther in the same time? Are you walking farther? Are you walking at least 15 minutes? What’s different from your first baseline walking time? How are you doing with your commitment to yourself from last week? Do you need to make any adjustments to your plan? Write those down and make your plan for next week.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

The Mindfulness Activity established 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.
  • Practice Physical grounding
    • When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your buttock on the seat, feel your back against the chair.
    • As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.

With gratitude and appreciation for all beings,   

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

 

Monday, July 13

Today is Monday, July 13, 2020. Taking a walk early in the morning, the birds dominate. No people, no cars to be seen or heard. Only the ducks on the water and the birds in the trees made their presence known.  

Inspiration: A Quote from Ella Woodword

“When life gives you Monday, dip it in glitter and sparkle all day.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 2: Started. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and what you will measure to track your progress.

Day 6. Walk your baseline walking time or aim for at least 15 minutes and feel the part of the foot that touches the ground first when you step forward. Is it your heel? Is it the ball of your foot? Is it between the heel and ball of your foot?

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.”

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.
  • Practice Physical grounding
    • When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your buttock on the seat, feel your back against the chair.
    • As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.

With gratitude and appreciation for all beings,

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.

Sunday, July 12

Today is Sunday, July 12, 2020. Laughing promotes muscle relaxation, is associated with an improved immune system and improves quality of life.  

Inspiration: A Quote from Mahatma Gandi

“In a gentle way, you can shake the world.”

Optional 31 Days to Experience the Joy of Movement.

Goal: Walking for a minimum of 15 minutes daily which may extend life expectancy by 3 years. If you have achieved this goal already, you may choose to increase duration or intensity over the next 31 days.

The objective is not to do the most difficult activity, it is to move consistently. Modify these activities as needed for your safety and your abilities*.

Week 2: Started. Continue energizing with water throughout the day. You know when and where you will walk. Review your commitment to yourself and what you will measure to track your progress.

Day 5. Walk for as long as you want to allow, that feels good. It may be longer than your baseline walking time.

Use your walking journal to record your progress. Submit a picture from your walk to the Daily Gift of Vitality blog and/or connect with your walking partner.

Recharge yourself when you repeat:    

“I am [*Name*]. I am resilient and growing every day during new challenges. I believe in the strength in me and 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.

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.
  • Practice Physical grounding
    • When you are sitting in your chair take a few seconds to feel your feet on the ground, feel your buttock on the seat, feel your back against the chair.
    • As your feet are grounded, with each deep belly breathe out, allow your shoulders to release and loosen.

With gratitude and appreciation for all beings, 

Naomi Parrella, MD & Fran Lee, FNP   

*Please confirm with your doctor which activities are appropriate for you.