Who knew we would be home for so long?? I know I didn’t. I remember thinking, “This will only be a month.” Boy, was I wrong. A month came and passed. And here we are, more than 2 months passed closing our doors. At first, I was riddled with anxiety and nervousness for the future for myself, my family, my friends, and my business. I knew this way of thinking wasn’t going to do me much good for very long. I also knew I couldn’t be the only one. I know many of you are feeling the deep effects of this pandemic. Being home 90% or more of the time, your business’s door’s closed, jobs lost or cut back, kids home from school, and loved ones may have been affected. I am forever grateful for those around me who have supported me and even lended an ear to open up to. 

 

I want to share the top 3 activities that have helped me grow, evolve, and divert my perspective to seeing the good in the world and what has helped change my mindset for the better.

 

  1. Breathwork (meditation or prayer for some of you!)

Breathwork is single handedly one of the best things you can do to calm your thoughts, your uneasiness, and bring yourself back into control of your mind, body, and spirit. Breathwork puts you back in your body’s driver seat and can help calm your anxiety, depression, racing thoughts, and especially calm your central nervous system.

 

Check out this video for the benefits of breathwork as well as a quick and easy guide on how to begin!

 

 

For a different take on breathwork, check out this guided breathing session by expert Wim Hof found in the video below.

 

  1. Get some Vitamin-D!

I know we’re supposed to stay inside, but hear me out on this one. Get outdoors and get some vitamin-D! The sun is the best natural source of this immune system boosting, insulin regulating (helps with diabetes), heart and lung health supporting vitamin. That’s just naming a few benefits.

While following all of the recommendations of the CDC, go for a walk, take a hike, or go for a jog. Heck, sit out in your backyard or front porch and soak up the rays! Also, please take care of your skin and use some sun-screen with at least a broad-spectrum SPF level of 30 or more.

 

  1. Exercise and Stretch

While being home, working from home, living more at home, it’s inevitable that we may become less active or sit more often. I don’t know about you, but sitting in front of my computer for hours on end leads to my low back aching, shoulders slouching/tensing, and a pretty sore neck. 

 

From time to time: 

  • Stand up
  • Reach your arms overhead
  • Stretch back
  • Open up your chest
  • Hold this position as you take a deep breathe into your belly and out. Return to your starting position and repeat 10 times.

(Don’t worry, you don’t need to stretch as far as the woman in the photo, but if you can, more power to you!)

  • When you are done, do some torso twists. (Stand tall and interlace your fingers in front of your chest. While gripping the ground with your feet, turn your torso from side to side 20 times)

Beyond stretching, it is important to move! I will keep this as simple as I can. You know what your body is capable of:

  • Go for a walk, jog, run
  • Go for a hike
  • Do an at home workout with whatever equipment or items you have lying around the house
  • Clean the house
  • Tend to the garden
  • MOVE!

 

Regular exercise supports:

  • Lowering high blood pressure levels
  • Lowering blood sugar levels
  • Lowering high cholesterol levels
  • Lower symptoms of anxiety and depression

These are just a few of the many benefits!

 

Check out this downloadable guide highlighting the benefits of exercise and how to layout your routine from the American College of Sports Medicine: 

https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download

 

Stay healthy, stay safe, and stay sane.

Please do not hesitate to reach out, I am here for you!

 


Stefano Sarge

Personal Fitness Trainer

ssarge@ampersandintegrative.com

 

References:

https://www.medicalnewstoday.com/articles/161618

https://www.yalemedicine.org/stories/vitamin-d-myths-debunked/

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/best-sunscreen/art-20045110

 

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