Guest blog post by Aubrey Lincoln
In order to keep our bodies working for us, we need to take care of them. Most of us struggle with how to infuse movement, mindfully, throughout our workday and begin to feel the undesirable effect being sedentary has on our physical and emotional health. There is growing evidence that shows long periods of uninterrupted sitting can cause serious physical and emotional stress. By infusing short breaks of movement and time outdoors into a workday, a person can sustain higher energy levels, more whole-person health and increased happiness.
Here are a few of my suggestions on how to infuse mindful movement into your workday. First, set an alarm on your phone or computer as a reminder to move every hour. You choose the amount of time you commit to these movement practices. I recommend going outside for at least 2 of your movement sessions. If the opportunity for a walking meeting arises, take it. Get out side.
Here is a list of possible movements for the areas of the body listed above.
- Lie on your back with your legs up the wall. It is not necessary to use a physical wall, but if one is available to you then make sure to scoot all the way against it and stack your ankles above your hips.
- Stand tall and place your right ankle on top of your left quad, just above your knee. Flex your right foot and sit your hips parallel or as low as you can to the ground. Place your hands in a comfortable position. Hold for any length of time.
- The spines move in 6 directions, forward bend, backward bend, ride side stretch, left side stretch, right twist and left twist. The spine should move in all 6 directions, every day, to maintain optimal health.
- 1-2 Stand tall with your feet together or hip distance apart. Reach your arms overhead and interlace all ten fingers, release your pointer fingers and thumbs to create what looks like a handgun. Stretch to the right and then over to the left. Hold each side for 5 rounds of breath.
- 3-4 Release your grip and bend your elbows to 90 degrees, face your palms forward and spread your fingers wide. Lift your chest as if there was a string pulling your heart up towards the ceiling. Then, fold forward with a long, flat spine and grab opposite elbows. Bend your knees to feel your chest on your legs and hang.
- 5-6 Come to a seat on the ground with your legs long. Place your right foot to the outside of your left leg. Twist to the right and place your left elbow on the outside of your right leg, and your right hand behind you.
“The point isn’t to reach any goal, or achieve anything, at all, really. The point is to practice. The point is the practice.” – Alanna Kaivalya. Commit to your health.