The MAGIC of MOVEMENT

Originally I had planned on writing blog posts often, and in some sort of easy-to-follow order.  However, you can see where that got me – not posting for two months!  Since I have so much information to share, I will try to start posting more often. 

That brings me to today. 

In addition to healthy eating, MOVEMENT is key in maintaining a healthy body.  I’ve become a little lazy in this department lately.  Because of my lack of movement, the pains from arthritis and fibromyalgia have increased, to the point of making action almost unbearable at times. 

It’s that vicious circle I’ve experienced before. 

The less I move, the greater the pain, therefore I become stagnant. 

Conversely, the more I move, the less the pain, therefore I become more active. 

I’m writing about this today, because I need some MOTIVATION.  Can you relate?

Because of my medical issues, my physical movement has been limited, but that does NOT justify limiting it even more.  If you find yourself in this same predicament, discover ways to motivate yourself. 

Here are some things that have helped me in the past……..

©      Create a simple routine that you begin, upon waking, first thing in the morning.  For me, it would be stretching and walking on my treadmill.

©      Know that it’s okay to take baby steps.  Strenuous workouts are not a necessity.  Any movement is better than none at all.

             ©    Intensify your movement by consciously putting more energy 

             into everything you do.  For example, if doing housework or gardening,

             emphasize your body’s movements, while doing your chores.  Put some

             bounce in your step!  Walk with a purpose!  Add some pizazz to your

             moves!

 ©      Place notes around your house, as reminders to help you move your

     body. 

*     Use clever sayings, affirmations or mantras

One of my favorites is: 

“WHAT IS THE BEST USE OF MY TIME RIGHT NOW?”

 

*     Print the notes on colored paper

*     Draw colorful pictures or designs on the notes

*     Do whatever it takes to draw your attention to your reminders

©      If you’ve become a little negligent with your meals, remind yourself to enjoy the nutritious foods.  If it helps, make a list of the ones you like most.  And, when shopping, avoid buying the items that hinder your healthy lifestyle.  If it’s not in the house, you probably won’t miss it.  One of the benefits from eating healthy is increasing your energy level.  That energy will help motivate you to move your body.

©      Throughout the day, find little ways to just simply MOVE, especially if you’ve been sitting for any extended period of time. 

©      Take a minute or two each day to do a little dance.  If you think you don’t have time for it, dance on your way to the bathroom.

©      Remind yourself how much better you feel, when adding movement into your daily life.

©      Throughout the day, do some BALANCING exercises. 

Here’s an easy one:

1.   Stand on you left foot, while raising your right leg with your knee bent. 

        2.   Hold your arms outstretched to the sides. 

        3.   See how long you can balance. 

        4.   Then do it again, standing on your right foot, while raising your left

            leg, etc. 

Every time you do this, focus on holding balance a little longer each time.  You will be surprised at your progress!

©      Focus on good POSTURE.  Doing so will help benefit movement.  I’m not sure why or how it works, but being mindful of my posture helps remind me to move my body.  

*     Be aware of your stance.   Check yourself often.  When you practice correct posture, your body is in alignment with itself. This can alleviate common problems such as back or neck pain, headaches, and fatigue; and will also give you a boost of self-confidence and increased energy.

*     Stand or sit tall.  Imagine there’s a string coming from the top of your head, and it’s pulling you gently up towards the ceiling. Visualization techniques like this one can guide your sense of proper position and height effectively.

*     While walking and standing, keep your head up, shoulders back, chest out, and eyes looking straight ahead.  Avoid pushing your head forward.  Avoid slouching.  Walk as if you had a book balancing on your head.  Visualize this as you walk.  Feel it!

*     Maintain good sitting posture.  As with standing posture, keep your shoulders straight and squared, your head is upright, and your neck, back, and heels are all aligned.  Keep both feet flat on the ground (or on a footrest, if your legs don't reach all the way to the ground).

However, keep in mind that your body was not designed to sit all day.  Take breaks from sitting.  Stand up and stretch, walk around, do a little exercise, or just stand there for a few minutes.  But keep moving!

*     STRETCH randomly throughout the day. 

“HOLD UP THE SKY”!! 

1.   Stand tall, raise your arms straight above your head

2.   Stretch your hands up and reach up with your fingertips 

3.   Then bend your hands back so that your palms are in a flat upward position

4.   NOW push up – HOLD UP THAT SKY!  

*     Chant CORE.  Concentrate CORE. 

            Develop and improve your AB strength. 

1.   Lie on your back, with your legs bent to about 90 degrees at the knee, and your feet flat on the floor.

2.   Lift the middle of your body up, while keeping your feet and your head and shoulders on the ground. 

3.   Very slowly lower your mid-section back down to the floor, beginning with your butt and working your way slowly up your spine toward your shoulders, touching one vertebrae at a time to the floor, until your back is completely flat on the floor. 

4.   Now pull your belly-button towards your spine, holding it at the end.

                                       (You should feel this contraction tightening like it is inwards toward your back.)

5.   Hold for ten seconds.  Repeat up to eight times, if possible. 

    Don’t overdo it. 

Maintain the proper posture.

Breathe normally during this exercise, as you are training your core to be able to maintain this position during normal activities in daily life.

©      BREATHING exercises are helpful. 

1. Take a deep breath, in through your nose, while allowing your tummy

    to push out slightly. 

2. Breathe out through your mouth, while pulling your tummy muscles in. 

        Pull them in tight, so you can feel it. 

        This will help strengthen your core. 

 ©      Don’t dismiss good posture while you’re sleeping.

©      Love your body and love yourself completely

I would enjoy hearing any additional ideas you have for taking action to put more movement into your daily life.  If you'd like to share your thoughts, please post in the comments below.  It would be very much appreciated.

  

COMING ATTRACTIONS

Stay tuned for some yummy healthy recipes to come soon!

 With love and gratitude,

Ginny