Body & Mind
-Your BODY-
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Milt Sharp is Back!
cyclist, fitness enthusiast, business executive
Slow Down. Take a Deep Breath
Did you know that when you breathe slowly your nervous system calms down? Our breathing is directly tied to our emotions. By slowing down our breathing and taking deep breaths we can find the balance that’s needed to be our best version of ourselves.
Slow deep breathing activates the parasympathetic nervous system which is responsible for the body’s regulator systems. Stimulating the parasympathetic nervous system will promote a state of calmness in your body and mind. In addition to relaxing your body, it helps release endorphins, the chemicals in your brain that help you feel good. This is one of the best ways to lower stress in your body.
For the next 21 days I challenge you to try to practice at least once or twice a day a time when you can relax free from distractions. Find a comfortable chair or lay on your back on a bed or floor. Take a breath in (through the nose if possible) for four seconds. Hold the breath for four seconds, then release taking four seconds (through the nose if possible) Pause for four seconds before breathing in again. When breathing in, expand your belly and minimize the expansion of your chest. You can check this by putting a hand on your belly and the other on your chest. It may feel a bit unnatural at first but the key to progress is consistency.
Finding your balance in a stressful situation can make a huge difference to your mental health, wellbeing, and your sense of control over your life. You may not be able to control a situation, but you can indeed control your response. Deep breathing is another tool in our wellness toolbox! So, remember the next time you’re feeling a little stressed, slow down and take a deep breath! -Milt-
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Show Yourself Some GRACE
After five months of discomfort and restricted mobility, I’m seeing light at the end of the tunnel with my latest episode of sciatic back pain. I was really jacked up, y’all! To know more about my recovery journey, see my article titled, Three Countries in 17 Days. Look for it in the Lifestyle Diary in this edition of the blog.
Over the past five months I’ve gotten to know my physical body even better than I did before, so I thought I would share some of my discovery. One strategy that really helped in my recovery was a strength building routine designed by a physical therapist who operates a Colorado based practice. His sciatic pain relief program is a series of videos that includes somewhat unconventional exercises and stretches. When the pain was at its worst, the exercises were really difficult to complete. There were days I couldn’t believe how hard I was being pushed or why? I felt like a failure if I couldn’t do the same number of reps, or one of the movements the therapist demonstrated. Some days I did better than others, but there were also days when I felt like I was hurting myself more than helping the situation.
After a few weeks I had a sudden epiphany! The program did not include a disclaimer for age or condition! The same workout was being recommended for everybody without respect to their physical state. So…a person in their 30s, who might be having a sciatic episode, but were otherwise in good physical condition, would be attempting the same routine as someone in their 50s or 60s?!! Hold UP, Wait a minute! Am I being expected to perform at the same level on this plan as someone half my age? That didn’t make sense to me. As it relates to how far you should push yourself, my friend Pam summed it up recently by saying, “Just because you can, doesn’t mean you should.”
- Show yourself some Grace. Learn how far you can reasonably push yourself. Pull back if you need to-
Following my epiphany, I started making modifications to the routine based on what felt right for me that day. After consistently doing the workout everyday for weeks, I’m happy to say it helped my recovery a lot!
I’m sharing my experience because I think there are times in our efforts to become fit that we push ourselves too far too fast. There is no one size fits all solutions in the struggle to achieve wellness. God created each of us differently, and that’s important to recognize.
What’s important is to Be Consistent!! Don’t give up! Achieving wellness includes a series of daily practices. And like the old adage goes…It’s a journey and not a sprint. Small changes performed consistently can be the formula for huge results. Be observant as well as mindful about getting to know your body. My understanding of what works for me now is more developed than it was 20 years ago. An understanding of our physical continues to develop for as long as we live. But you must be open to learning.
-K-
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Thai Yoga is a form of Chinese inspired massage therapy. Here is an example of one of the stretches. It’s INTENSE! I was loving it, and doing it regularly for months before injuring my back. Was it the cause? I’m not sure. IJS
Remember: “Just because you can, doesn’t mean you should.”😊
Staying on Top of Generational Illnesses
Despite our best efforts at making wellness a priority, there will always be family health issues and concerns. Some illnesses are simply implanted in our DNA. However, recognizing what illnesses you may be predisposed to can be an eye opener, and also useful in creating your wellness practices. Two of those health issues for me is osteoarthritis and HBP. As a result, my wellness strategies include the goals of increasing mobility, improving joint health and reducing sodium.
What’s your health concern and what are you doing to address it? For Instance, if you’re diabetic or pre-diabetic what else could you be doing to manage your glucose levels? The list of real and potential health challenges is varied but here are a few things we should all consider:
(1) Get to know and understand what health challenges you should be concerned about. There’s lots of useful information readily available. Do your research!
(2) If you haven’t had one in a while, make an appt with your doctor and get a physical.
(3) After learning what you can do to get and stay healthy, start incorporating positive changes into your daily routine. Once again, consistency is key.
(4) No Excuses!! It’s so easy to come up with a reason why you can’t. Make the commitment and stick with it!
-K-
Disclaimer: I am not a medical professional. Anything posted in this blog is completely based on my personal opinion and experience.
-Your MIND-
It’s Okay Not to be Okay
-get the help you need-
Body/Mind question(s):
What’s working for you in achieving your healthy lifestyle goals?
(comment below)
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