This is the time of year when we all reflect on changes that we want to make in our life. Some changes regarding physical fitness can seem overwhelming, but it is important not to get paralyzed by the end goal and instead, focus on the small changes that increase your daily activity. As Joseph Pilates stated, “Change happens through movement and movement heals.”
Whether you work at an office or at home, take regular breaks during the day to stand and move your body. Take a couple of minutes out of every hour to stretch or move. This will not only create more mobility and flexibility in the body, but it can reduce stress and promote efficiency and productivity. Try setting a timer on your phone to remind you to get up and stand every hour!
Likewise, schedule more time for activity outside of work. Again, don’t focus on an enormous exercise goal. Changes that affect the body on a short- and long-term basis do not have to be monumental. Instead, think small. For example, start walking with your friends or family. Consider biking to your destination instead of driving. Try utilizing a pedometer daily and aim for getting 10,000 steps a day. Get moving! Chronic pain in the body is aggravated by immobility.
Not only should you start moving but you should also designate five minutes of everyday for stretching. Here is a short list of some of the exercises we utilize in Pilates – both in group Pilates classes or individual Pilates sessions -- to promote spinal mobility and flexibility.
· Cat/Cow
· Standing Roll Down
· Saw
· Pelvic Tilt
· Round Back with Neck Stretch
· Seated Roll Down with Legs Extended and Reach at Top (Extended Spine but No Arch in Back)
· Tilt and Reach (Sitting Mermaid)
· Standing or Seated Hamstring Stretch
· Seated Pigeon
*Pick two or three stretches to do on the hour at your desk or while you are at home. This will not only rejuvenate the body but will also help clear the mind, which in turn, improve your productivity!
To learn even more about fun ways to keep moving, contact Bodhi Pilates.