Try Some Mindful Walking This Monday

From our friends at the MondayCampaigns.org:

Make Monday an occasion to try some mindful walking when you need to de-stress for a few minutes between activities. Any style of mindfulness is a robust antidote to stress. Mindfulness engages your normal powers of awareness and is something you can do anytime, anywhere.

Here are some steps to follow for a short and easy session of mindful walking.

Move It Monday: Stay Active to Stay Healthy

From our Friends at MondayCampaigns.org:

Do you want to improve your strength, balance, and flexibility, have more energy, sleep better, feel happier, and reduce your risk of heart disease, type 2 diabetes, and certain cancers?

The answer is simple: start (and stay) active.

Regardless of your age or ability level, getting active—whether it’s walking, jogging, strolling, rolling, stretching, yoga, dancing, or weightlifting—can positively impact your physical and mental wellbeing and lead to a better quality of life.

Here’s how regular physical activity can transform your day-to-day life.

Move It Monday: Start Your Day with a Stretch

From our friends at MondayCampaigns.org:

Exercising from bed sounds too good to be true, but with bed yoga, it’s possible to start your morning with a rejuvenating workout from the comfort of your mattress.

Yoga is a form physical activity that combines stretching with light, flowing movements. Practicing yoga can help improve range of motion and circulation, as well as relieve stress and anxiety. Yoga requires the synchronization of movement and breath, and this alignment of body and mind is the perfect way to ease into the day.

Follow along with our instructional video.

Destress Monday: Managing Challenging Emotions

From our friends at MondayCampaigns.org:

There are times in life when powerful emotions can overwhelm you. But being swept away has its consequences. Uncontrolled anger can impact your relationships and even your health. You might feel your heart racing or tension in your body. Research suggests that anger may even be a risk factor for coronary heart disease.

So, how do you bring intense emotions under control? Acknowledge your feelings and restore calm with the simple ideas found here.

Move It Monday – February is Heart Month

From our friends at the Monday Campaigns:

Your heart is a muscle, and just like your biceps and quadriceps, it too benefits from a weekly workout. Because when your heart doesn’t get the care and attention it requires, problems can develop. So how much exercise do you need to help your heart thrive? Not much!

Find out more.

Let’s Get Active This Week

We’ve all got busy schedules, but it’s important to remember to set aside time for some movement. It might be hard to believe, but it’s possible (actually, pretty easy) to go an entire day without having to walk more than a few hundred steps.

Here’s how you can fit a little fitness into your daily routine.

Warm Up With a Foam Roller

At first glance, a foam roller seems like a low-tech piece of fitness equipment, but this simple, tube of compressed foam is high value. When used correctly, a foam roller can help reduce muscle soreness, increase joint range of motion, release muscle knots, aid in the management of fibromyalgia, and even lessen feelings of fatigue and sadness.

Try out these three basic foam roller exercises.

When it comes to fitting in your walk, get creative!

You don’t have to do your 30 minutes of daily physical activity all in one shot. Find creative ways to incorporate more walking into your normal routine.

Daily physical activity is the foundation of a healthy lifestyle, and it’s recommended that able-bodied adults get in at least 30 minutes of exercise—whether it be walking, jogging, running, weight training, or dance—five days a week.

But what if you don’t have a 30-minute block of time to spare? Well, you don’t have to do all your physical activity in one shot. Many times, it’s actually easier and more convenient to work in those low-intensity movements throughout the day. All it takes is a little creativity.

One of the best ways to boost your step count is to incorporate as much walking into your daily routine as possible. For example, when you’re out and about running errands, try parking farther away from the grocery store, veterinarian, shopping center, etc.; you’d be surprised how many steps you can accrue making this one tiny adjustment. A socially distanced walk with friends or family is another way to get moving. Use your next coffee date as another opportunity to get in extra steps.

Even shopping can be a source of physical activity. Save your online ordering for another week, and try going to the mall, where you can briskly move from store to store. And let’s say the weather is dark or damp or just dreary, well, there’s an easy solution — get your walk in at home. The next time you’re tidying up, preparing a meal, or streaming Netflix, consider taking an additional lap or two around the house. If you’re able to use your stairs without discomfort, go up and down a couple extra times.

This Monday, use your imagination and think about how you can effortlessly add more steps to your daily routine.

Healthy Monday: Is Stress Haunting You?

From our friends at MondayCampaigns.org:

Regardless of age or ability level, sometimes it’s just hard to find the energy, motivation, or confidence to get back into a workout routine. Whether you fear getting injured or are just reluctant to get back into the gym, it’s important to remember that a little anxiety about recommitting to exercise is perfectly normal.

Check out our list of common fitness fears, and start overcoming them.

Stay Focused and Motivated

From our friends at MondayCampaigns.org:

Positive affirmations are words of inspiration that you can use to silence those negative thoughts. A positive affirmation is like a mini mantra that you can repeat to yourself throughout the day to stay focused, driven, and motivated. Flooding your mind with positivity generates the energy necessary to push yourself to the next level, whether that means starting a new healthy habit, reducing stress levels, or making a career change.

Try our Monday Mantras.