Whether you’re into walking, biking, yoga or spin class, find a way to spend at least 30 minutes in motion today. Be kind to yourself – if stress has made your body feel taut or tired, start with a gentle walk outdoors. Before you begin, be sure to stretch your muscles, and always take water with you so that you can stay hydrated. Don’t forget to cool down and stretch again when you are finished. Use your journal to note how exercise makes you feel. Does it make you sleep better? Elevate your mood? Help you to relax? Try to make 30 minutes of moderate exercise a priority every day.
Hyland’s Masters Athlete Michelle Jezycki also had these suggestions regarding stretching in her blog post:
- Do both and hold for 8 – 10 seconds (stretch, holding the stretch (not bouncing) and breathing into the stretch.) As you warm, you will feel your body getting deeper into the stretch.
- Take breathing breaks throughout the day. A great free option is calm.com This is and app as well as a website that will allow you to pick a serene screen shot with music or natural sounds (think rain drops or crashing waves). It allows you to pick different options from 2 min to 20 of a guided relaxation session….FREE. Good reminder to take a break and BREATHE!
- Stretching can be done in the middle of your day, even at your desk or in the door jamb of your office door. A simple calf stretch against your door or even a gently “rag doll” (hang down bending at the waist allowing the weight of your head and your arms to pull you towards the ground.) Again, deep breaths will maximize your stretch and your relaxation.
- Begin your day with a stretch and breath before leaving your bed! You don’t need plantar fascitis to stretch your legs before leaving your bed. Point your toes and lift your legs off the mattress. Hold it for 5-8 seconds while breathing deeply. You may be surprised how this wakes your mind and muscles before even taking your first step of the day!
- In traffic during your day? Take deep breaths 5-10, imagining your body relaxing from the top of your head to the tips of your toes. Each breath reaches further down your body relaxing each body part with each subsequent breath.