FIT AT HOME

 

Today, with our world feeling a bit out of our control, now, more than ever, it is of utmost importance to be in charge of your health mentally and physically. Gym closures and home confinement may tempt you to be inactive at home. During this quarantine, take full advantage of keeping YOU healthy. Many are working endless hours to keep the world running and many are quarantined at home due to lack of work. At this stressful time, be kind to yourself and others. We are all in this together.


Pamper yourself mentally.

Before even getting out of bed in the morning, slow down and breathe.

Practice inhaling 10 seconds and releasing your breath for 10 seconds. Inhale positive thoughts and exhale out negative thoughts. Close your eyes and visualize people and places that make you happy. Visualize a list of 5 positive characteristics about yourself. The internal release is just as healthy as the physical. Yoga and Pilates are great physical ways to release endorphins, tension and stress, incorporating mental release while elongating your breathing through your nose and out through your mouth.

Add these mood boosting foods to your daily food intake to keep you healthy.

  • Berries- full of antioxidants. Improves memory.
  • Spinach-full of vitamins that support bone health.
  • Salmon-rich in omega 3s and lowers risk of serious diseases.
  • Almonds- lowers blood sugar, blood pressure, and cholesterol.
  • Dark chocolate-full of fiber, iron, and magnesium. Improves brain function.

Pamper yourself physically.

Take full advantage of this beautiful weather and walk outside. Tune into workout videos online with personal trainers or create your own routine at home. Do what is best for your body as an individual. Climb your stairs for 5 minutes, sit to stand on your kitchen chair for 10 reps, or challenge yourself to push-ups on the side of your counter.  Aim to get at least 30 minutes of exercise daily. Practice these poses to help you wind down naturally in your own home.

  • Mountain pose-Start with feet together. Reach both arms straight above your head, lengthening your body. This helps improve posture, balance, and calm focus.
  • The Warrior 1 pose- Step 1 foot forward and bend into a lunge. Keep your back leg straight behind you. Raise your arms above your head elongating the spine.
  • Leg up the wall pose- Lie flat on your back with both legs straight up. You can do this in your bed with your legs on the headboard.

Be your own hero and make positive choices with eating and exercise at home. Your mental and physical release will be rewarding.


Alison Cardoza, B.S. Exercise Science and Sports Medicine. Minor in Health Promotions. ACSM Certified Personal Trainer and Fitour Group Exercise Instructor at Baptist East Milestone Wellness Center. Former University of Louisville Ladybird and NFL Indianapolis Colts Cheerleader.


Posted on 2020-05-11 by By Alison Cardoza • Photos by Dick Arnspiger
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