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Tag: Self Care

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Five Tips to Get Back on Track with Exercise

Sara Yadlowsky, FMHC

There are many reasons exercise may fall to the wayside:  injury, surgery, a major life event such as a divorce or death, demands of work or simply losing interest in an exercise routine can all disrupt your exercise schedule.  Life is full of ups and downs and sometimes things gets in the way of consistent exercise and movement.

Here are five tips to help you get back on track: 

Choose a Type of Movement
You don’t have to stick with the same type of exercise you have done in the past.  Perhaps it’s time to try something new – maybe something you’ve always wanted to try but haven’t.  Think about your current lifestyle and what exercise would suit you best.  There are so many different types of exercise.  You may want to sample a few before you decide on an exercise plan.

 Set Realistic Expectations
Don’t attempt to go from the couch to exercising 7 days a week overnight.  This will often end up in injury and put you BACK on the couch.  Instead come up with a plan that eases you back into consistent movement such as walking 2-3 days a week for 15-20 minutes.  This primes your muscles and joints more effectively.   It also gives you a “win” because it is manageable and you will succeed.  This is great for your mindset and will keep you moving forward with your goals.

Focus on Consistency
One of the most important aspects of forming a new habit is to be consistent.  So rather than working out once a week for 2 hours (and ending up sore and possibly injured) it is much better to exercise 5 days a week for 30 minutes.  Make a commitment to yourself to exercise a specific number of days a week and keep that commitment.  

Get Support from Family and Friends
Let your family know what your new fitness goals are so they can support you.  You may need others to take over some of the tasks around the house so you have time to exercise. Enlisting a friend to exercise with you can help keep you focused and can make exercise more fun.

 Fuel Your Body with Nutritious Foods
You’ll need to make sure you are fueling yourself well when adding exercise back into your routine.  Depending on what type of exercise you are doing you may need more protein than you are currently eating.  Focusing on whole foods with adequate protein, lots of veggies and healthy fats will give you the energy you need to get through your workouts. Exercise is hard sometimes but it should be fun!  Find something you enjoy doing and see how good it makes you feel to move.
 
 Your Partner In Health!
Sara Yadlowsky, FMHC
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The Power of Movement

Clarissa A. Kussin, ND, RYT-500
 “Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” — Plato

Being consistently active helps you to live longer, have a better quality of life, improve your mental health, and improve your self-image. Take charge of your mental and physical health in only a few minutes a day.

You can make big improvements to your health and energy levels by making small and deliberate healthy lifestyle choices that involve moving more every day. Many people feel daunted by the thought of changing their lives and starting a new routine to be more active, but there are only a few key tips to remember to be successful:

Emphasize Fun. What is something you love? Whether that’s music, birds, friends, trampolines, or books, you can shape your activity plan around the things you love. Walk to and from a spot where you can listen to the birds every day; explore local libraries from top to bottom; take the stairs when you visit friends; take a dance class that incorporates music you love. Make the things you love part of your activity plan.

Attach Activity To Habits. Taking a walk after dinner is a time-honored way to get moving. What is something you do regularly? Whether it’s going to work, cooking dinner, getting the mail, or brushing your teeth, any habit can be an opportunity to move. Try doing a one-minute wall-sit every time you brush your teeth; or practice dance steps while cooking dinner; or lift your bag over your head every time you go into your house. Any routine behavior can have a small activity bonus built in.

 Involve Others. Chances are, your friends, family, and co-workers want to be more active, too. Set active living goals together, see if you can aim for incremental advancements and variety in your routines. You could walk an extra two miles a week—or three more flights of stairs. When you meet someone who shares your activity goals, keep moving. Swap sitting at the coffeeshop for walks, and go around the block while catching up.

 Add Audio. Most phones can play music or podcasts, so challenge yourself to walk for at least one song, or one podcast. Having pleasant audio input can make exercise more fun and rewarding.

 Be Inventive. Rather than thinking of movement as calisthenics or a workout, challenge yourself to be inventive with your active living. Do an extra lap around the grocery store. Stand while watching a television show, instead of sitting. At work, think about how you can add a few minutes of movement by parking further away, or getting off the bus early. Whenever you text someone, stretch one part of your body. When you open the door at home, do a little dance. When you talk on the phone, stand up for part of the call or go for a walk and cover some miles with company.

Be Forgiving. If you have a sedentary day, let it go. Don’t overwork the next day or punish yourself—just try to be active every day! Encourage yourself the way you would encourage your best friend. It is about progress, not perfection.

Track your progress. Consider using a pedometer app on your phone, or truly dialing in with that  Fit Bit you wear. The Oura Ring is a valuable option. How many steps do you take on an average work day? How many do you take on the weekend? Striving for 10,000 steps a day is recommended. However, some is better than none. See how it goes.

Daily movement reduces the risk of many health conditions— protect your health! If you already have a condition, movement reduces the symptoms.

Research shows that movement helps with conditions across a broad range: Many forms of cancer Depression, stress, and anxiety Cardiometabolic diseases including prediabetes,
diabetes, hypertension, stroke Musculoskeletal health, including osteoporosis and
rheumatoid arthritis.

 “Walking: the most ancient exercise and still the best modern exercise.”— Carrie Late
 
Your Partner In Health!
Clarissa A. Kussin, ND, RYT-500
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Tips To Slow Down

Clarissa A. Kussin, ND, RYT-500

It has never been easier to connect with someone on the other side of the world, yet it’s so easy to feel disconnected from the people closest to us.  We have more tools than ever to simplify tasks and accomplish more things quickly, yet our to-do lists have never been longer. Life is short, and time flies, especially in today’s fast-paced world.  

These exercises are meant to help you slow down, enjoy life, and focus on the most important parts of your day.  Take the time to prioritize daily objectives.
 By focusing on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once. 
Cut personal Internet use by half.
Technology has become a major element in most of our lives. Social networking, email, and web-surfing can occasionally cause our minds to lose focus and wander through hundreds of topics, thoughts and ideas.
Try to use half your designated Internet time to explore new hobbies, exercise, or meditate.

 Enjoy nature.
When time permits – take a five to ten minute break to step outside and breathe in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature.

Eat slower.
A lot of us tend to speed through meals – missing the chance to appreciate different textures and flavors. Start to chew foods slower and distinguish new tastes, aromas, and consistencies. 
 
Connect and make time for yourself.
Acknowledge and consciously thank yourself for taking care of YOU.  When did you last spend valuable time with yourself? Take a night to find a new book, watch a favorite movie, try yoga, meditate, or cook a new recipe.

Give yourself more time.
Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, try to factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.

Take the scenic route.
Next time you’re driving a somewhat long distance – try taking the scenic route. Driving through open fields, mountains, or viewing a city skyline can be very relaxing.

Sit for a moment with your eyes closed when you start your computer. Even just a few moments of meditation can set the tone for the rest of your day. Try to empty your mind and take deep breaths before jumping into your day’s tasks.

Remember your goals and aspirations.
Each morning when you wake up, take a few moments to think about your life goals and aspirations. Try to recall the milestones you’ve already made in your life, and your drive to achieve new ones. Try doing this for about five minutes before getting out of bed to start your day.

Take the time and share this with someone you love that may need some support in slowing down…

 
Your Partner in Health!
Clarissa Kussin, ND, RYT 500

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