Moving and Mindfulness During the New Year

The holidays are always hectic, making it even more difficult to exercise daily due to the obligations of family, work, and holiday get-togethers. The time between winter holidays and the new year is just long enough to get you out of your regular exercise and mindfulness routine. How do you restart after the excitement, travel, and parties end? Follow a few intentions to get you back into the practice of moving and mindfulness. Below are some simple intentions in no particular order. 

Go for a Walk Outside

Yes, it’s that simple, and it can be as short or as long as you like.  Don’t put any pressure on yourself and go for a walk. The important thing is to get outside at least a few times a week as well. Movement is essential; however, movement outside has a more positive impact on your health. 

Pick up the Pace

You got a few walks under your belt, so let’s pick up the pace after a week or so. Walk a bit faster; can you get around the block 30 seconds to a minute faster than you did last week? Can you add 30 seconds to a minute of running to your walk? Can you add a few more short runs to your walks as the week progresses?

Breathe

Sit or lie down and breathe. Inhale through your nose for five seconds and then exhale through your nose for 5 seconds. Change up the intensity of breath from light to forceful. Change the timing as well. For example, when I lie down for a nap or at night, I’ll breathe in through my nose for seven seconds and exhale for eight, or inhale for ten seconds and exhale for ten, or inhale for four seconds and exhale for six. Play around and see what feels right for you in that moment, and go with it. 

Stretch

Do simple stretches to ease back into movement. For a relaxing stretch, try lying on your back, hugging your knees, and then twisting them to the right or left while keeping your upper back squarely on the floor and your head turned in the opposite direction of your legs. You can do the yoga stretches known as Cat-Cow or Child's Pose. You can add functional breathing (inhaling through your nose for four seconds and exhaling for six seconds) to these exercises for a mindfulness and meditation boost.

Build Strength

If strength training is your go-to exercise, you can easily do it at home if hitting the gym in January isn't appealing. You can incorporate bodyweight exercises, such as lunges, squats, planks, tricep dips, and push-ups, without leaving home. 

Starting even just one or two of these intentions after the chaos of the holidays will help get you back on track. Remember, stressing yourself out after a stressful holiday season is not helpful. Moving your body and calming your mind are essential for your well-being; rushing into both is counterproductive. Go slow, get outside, move your body, recharge your mind, and breathe!