“Ignore those that make you fearful and sad, that degrade you back towards disease and death.”
I know the last few months have lead to many changes around the world and now many of us are under lockdown or self-quarantine to stop this disease from spreading in our communities. Here are some healthy living tips to remind you to take care of yourself in these challenging times.
- Take a deep breathe. Inhale through your nose and exhale through your nose. Soften your jaw muscles by opening and closing your mouth a few times returning to a softly closed mouth. Take another full inhalation filling your heart with positive thoughts and allow your ribs to expand with air like a hot air balloon rising into the sky. On the exhalation push out any negative thoughts or stress in your body allowing your ribcage to narrow inward towards your midline (visualizing fitting into those skinny jeans in your closet). Take in 10 more full inhalations and 10 more exhalations before reading the next tip. Anytime you start to feel anxious, sad, lonely or need an energy boost visit your breath and how you’re breathing in your body.
- Keep a regular daily set schedule filled with healthy food and nutritious snacks. Plan out your week ahead of time with prepping items in advance to make cooking enjoyable and fun for the family. Avoid binge eating habits to cope with your stress. Continue with your daily movement routine – cardio, stretching, strengthening and meditation practice.
- Connect with your loved ones near and far online with Skype, WhatsApp, FB and more. It is normal to feel sad, stressed, confused, scared or angry during a crisis. Talking with people you trust can help decrease your stress levels.
- Stay informed on the latest updates specific to your area via WHO, local or state public health agencies from knowledgeable medical professionals and experts in the field. Get the facts. Gather information that will help you accurately determine your risk so that you take reasonable precautions.
- Limit the worry and agitation by lessening the time you and your family spend watching or listening to media coverage that you perceive as upsetting.
- Give yourself at least 1 hour before bedtime with no screen time to allow your brain to start the process of shutting down from the day to quiet your mind.
- Get at least 8 hours of sleep each night to allow your body to reset and restore itself for the next day. Sleep deprivation impacts our overall health and wellbeing.
- Find a good book, newspaper or magazine you have been wanting to read but haven’t had the time to do so. Allow your mind to absorb something else other than the 24/7 news updates.
- Draw on skills you have used in the past that have helped you to manage previous life’s adversities and use those skills to help you manage your emotions during the challenging time of this outbreak.
- Create a daily gratitude journal writing down at least 3 things you’re grateful for each day in your life. If you don’t like journaling then take a few minutes in the morning or evening to pause in your day to acknowledge the good things you have in your life.
- Movement is the medicine. Find ways to get in 10,000 steps per day to move your body and awaken your mind to new opportunities. The fastest way to boost your mood is with 10-minutes of cardio. What are you waiting for? We have more movement tips posted on our blog page for you explore in the comfort of your own space.
- Check on your neighbors and make sure they are safe. We are in this together and need to look out for each other in times of this outbreak.
These are just a few suggestions to keep you moving and clear your mind. Stay safe and be well. We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training. We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.
We love teaching mindful movement and are here to support you in your journey. We offer customized online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.
Assumption of the Risk: By attempting any of the exercises, you do so at your own risk. We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.
Not medical advice or physical therapy. This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body. It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider. You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event.