Your Roadmap for Wellness While Working From Home!
As I write this it is Week 5 of the “Stay At Home” order during the Corona Virus Crisis. Here are wellness tips while working from home. However, these tips are applicable to times without a Pandemic.
Success For Working At Home Begins When You Wake Up!
The Body Friendly Wake Up:
I originally developed “The Body Friendly Wake Up” early in my fitness career…last century!
I have tweaked it over the years.
My Top Tips Upon Waking Up
- Take a deep breath in, and exhale. Bringing awareness to your breath provides focus.
- Slowly bring your knees towards your chest. Give them a gentle morning hug. Option to twist your legs from one side & then the other.
- Follow up with ankle & wrist pumps to loosen those joints!
My Top Tips To Start Your Morning
- Sit at the edge of your bed and practice a simple short & sweet morning meditation. It can be as easy as 3 minutes of a deep inhale, long exhale. Finish by standing up slowly & do some shoulder rolls & head isolations.
- Drink water first! Add a squeeze of lemon if that is available.
- Sit down, unplugged, & write down 5 things you’d like to accomplish then prioritize those.
Wellness Tips While Working From Home:
What to do throughout the day to heighten energy & productivity:
- Stay hydrated!
- Take mini exercises breaks with either:
- Spine roll downs from the wall.
- Planks/Push Ups
- Step or run in place if you need to get your heart going just a bit.
These breaks can be at the top of the hour of every 2-3 hours. You can make sure you stay hydrated by having a glass of water after these mini exercise time outs!
While Working From Home Take Time To Unplug!
Take breaks from news, emails, social media. Your eyes & brain need the rest!
Be Kind To Your Spine
How is your spine feeling?
My favorite Joseph Pilates quote is:
If your spine is inflexibly stiff at 30, you are old.
If it is completely flexible at 60, you are young.”
I am a big fan of Pilates Mat work!
Pilates mat exercises are beneficial now more than ever especially if you cannot get to the gym.
However, I sometimes hear, “I have trouble getting up & down from the floor to do Pilates Mat work.”
1) Staying flexible requires mobility in different planes. I have some quick tips to assist in making one feel more comfortable & confident in accomplishing floor accessibility. Those are best reviewed in a private session.
2) I have developed virtual (& in person) sessions that can be performed standing, in a chair, seated on the floor and of course supine & prone. My “all vertical” sessions are great for balance & bone strengthening as well. I often add some barre & dance for some flare!