Tag Archives: Wellness

Wellness Break

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Many of us find ourselves in situations at work (or in our lives in general) where we are sitting for long periods of time.  These situations are the perfect opportunity for a wellness break.  In less than 5 minutes time you can work on stress relief, mental focus/clarity, blood flow, mood, heart health and so much more.  Seems to good to be true, I know…but it really does work.  I challenge each of you to conduct at least one wellness break each and every day.

Start your wellness break by finding a comfortable position in your chair.  Tense up all of your muscles and then release them all to a relaxed state.  Close your eyes and take a slow deep breath in through your nose and release that breath through your mouth visioning all of the negative thoughts and energy leaving your body with that exhale.  Repeat the relaxing cleansing breaths in through your nose and out through your mouth two to three more times.  This exercise will help relieve stress and bring your mental focus back to a mindful state.

Next stand and stretch up as tall as you can, stand on your tip-toes and reach for the skies.  Then reach your arms out to your sides and imagine somebody pulling on each of your arms stretching them out as far as they will go.   Finally, return your arms down to your sides and flap your arms slightly tapping the sides of your legs.  This exercise may feel and look a little silly, but it will help get your blood flowing and get you to a more alert state of mind.

Round off your wellness break with a grand finale of laughter.  Laughter can relieve physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.  It decreases stress hormones and increases immune cells which can improve your resistance to disease and it triggers the release of endorphins to promote an overall sense of well-being.  Laughter also improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

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Laughter not only provides all of these physical benefits, but it can also ease anxiety and fear, improve your mood, enhance reliance, strengthen relationships, enhance teamwork and help defuse conflict.  Laughter really is the best medicine and should be done at least once a day.  If you need a little assistance to get you laughing, try looking up ‘baby laughing’ on YouTube!  You are sure to find a video or few that will get you laughing!

Until next time…wishing you all a good belly laugh!

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Get Creative to Get Motivated…

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Have you ever told yourself (or had a friend, family member or doctor tell you) that you need to “get in shape”, “get healthy”, “lose weight”, etc.?  Do you find yourself lacking in motivation to do anything about it?

Living a healthy lifestyle is overwhelming if it is not something you are already doing.  It is easy and all too common to become highly motivated and jump in with both feet only to get overwhelmed and discouraged very quickly.  Thus making your “healthy lifestyle” venture short and painful in memory due to stress and guilt.

So here is the answer for you…are you ready?
Get Creative!

Ok I know what you are thinking…”This woman has lost her mind…That answer doesn’t help us at all!”

So here is the help that goes along with the answer.

1. First determine what it is that you enjoy doing.
Do you enjoy reading, watching television, gaming, bowling, dancing, competition?  What is something that you feel excited about doing?

2. Now take that thing that you love to do and make it into something fitness-related.
Get creative with this…think outside the box…heck, throw the damn box away (recycle it please ;))!!
I know this sounds silly and may seem near impossible, but I challenge you all to give me activities that you love to do so we can brainstorm together and find a way to make it a healthy activity that you will actually do because you enjoy it!

I will give you one example that I used with one of my clients at work.
She and her husband enjoy bowling.  Any mention of eating better or going for a walk and he (like most of us) mentally checks out and thus is not motivated to follow-through with it.  So I suggested we look for a way to make bowling healthy and a fitness-related activity.  I ended up finding an article in a Philadelphia magazine (Be Well Philly) called “I tried it: Bowling for Fitness at Sweat Fitness and Frames“.  Great article!
Obviously those of us that do not live in Philadelphia will not be able to attend this facility and participate in this program…but we CAN take the ideas and creatively apply them to our own activities.  I love the ideas presented in the article regarding doing jumping jacks and other activities to keep your heart rate up in between frames or while your partner is bowling his/her frame.  Will people look at you funny?  Probably…but who cares!  You are getting healthy and having a blast doing it (don’t tell me you won’t burn a whole lot of calories just laughing at each other and at yourself during this)!

So your challenge is to comment on this blog and give me an idea of what activity/hobby you enjoy doing that we can make into a fitness-related activity.

Ready…….
Set…..
GO!

Until next time…make today a happy and healthy day!
🙂