✅ Adding Movement to Your Day
Because movement goes beyond exercise - it's a part of your life.
🎉 Happy Friday, Friends!
I've been thinking about how movement encompasses so much more than what you do to "get fit." Movement is about the way you go through your whole life, involving more than just exercise - it's about how you rest, eat, breathe, and engage with your emotions.
That's why there are so many accessible ways to incorporate movement into your daily life. You don't have to worry too much about upholding routines forever or hitting milestones other people tell you to when your goal is to develop your relationship with your body.
So today, I'm sharing a few ways you can incorporate movement into your life beyond "working out."
😮💨 Add breath work into the "in-between" moments
When you have a brief pause in your day, instead of reaching for your phone, take a few deep breaths. Think about where your breath is in your body. You can do this when you're waiting for the microwave, for thirty seconds after getting in your car, or just before falling asleep at night. Taking a little pause is a form of mindfulness, which has benefits like reduced stress, memory support, focus, and cognitive flexibility.
🖥️ Try a seated movement while you're at your desk
Cross one ankle over the opposite knee for a seated pigeon pose. Breathe and let go of any tension, especially in your belly or low back. Try focusing on releasing the muscles in your pelvis, and notice how letting go makes you feel more in your body. You can lean forward slightly for a deeper stretch. Concentrate on where the sensations are in your body, then gently rotate towards the bent leg for added relief in the low back and shoulder. Try not to force any position or feeling. Your range of motion is where there is no strain or pain. Slowly switch legs.
💧 Get up and grab a glass of water
This sounds like a very simple, small change you can make... because it is! A few times a day, take an intentional minute or two to grab a glass of water. Remind yourself that you're moving for the sake of moving (and supporting hydration), and see how your energy changes as you keep it up for a week or two. Incorporating small movements like a quick walk to the kitchen helps remind your body and mind that you're safe and able to meet your own needs.
📞 Try a standing movement while watching TV or chatting on the phone
This simple flow can help you get back into your body when you're feeling disconnected. While standing, keep your feet hip distance apart. Slowly shift your weight from foot to foot, practicing slow, controlled movement. Then, begin lifting up onto the ball of each foot for a little foot and calf engagement. Breathe as you continue to move your hips side to side. Then, reach your hands up towards the ceiling, look up at palms, take a big inhale, and finish with a slow. long exhale. The longer exhale helps remind your nervous system that it's safe.
⏸️ Prioritize breaks from sedentary activities
Taking breaks from grinding out that spreadsheet or watching a show prioritizes you and your physical and mental health. The nonstop pace of daily work and the endless stream of media and entertainment will always be there. Pressing pause and intentionally breathing, noticing your surroundings, and getting up for that water break or simple flow helps you perform those daily tasks without compromising your mind and body. No matter what your break looks like, try telling yourself, I am hitting pause. The extra bit of mindfulness goes a long way in reminding your body that YOU have control over how you spend your time, empowering you to keep up move invigorating movement routines like workouts and sweat sessions.
Sometimes, we don't realize how often we're in "fight or flight" mode until we decide to take our bodies out of it.
I hope these small movements help you feel safer and more in tune with your body throughout the day. Remember - you're in the driver's seat, and no matter what your other obligations are, you're the one who decides what your relationship with your body is like. Small changes can have BIG impacts.
With you as we grab a glass of water,
Dana