fitness
I believe in a balanced approach to mental and physical health through attention to spirituality, nutrition, and physical fitness. As a general rule, I eat well and exercise regularly, avoid prescription medications and pain killers, and limit alcohol as it directly affects my mental health. There are no short cuts to aging well. Good clean living gives us our best chance at healthy physical and mental aging.
As a young woman, I created and committed to a disciplined and structured routine that I practice most days from Monday through Friday. This routine developed my character, spirituality and physicality. I start each day by caring for myself first. Over the years, the demands of life often limited my ability to practice regularly, but I reminded myself that even one day a week is 52 more times a year than none. I purposefully break my weekday practice on the weekends so that I can recommit again the following week. On days that I drag myself to the gym and my routine is lackluster, I remind myself that I am building mental strength. This practice has to be in the same category as brushing your teeth. It cannot be thought of as optional but must be thought of as necessary.
Yoga is a methodology or practice that integrates spirituality, nutrition, muscle strength and flexibility. It is a holistic approach to life that integrates eating well, physicality through a series of poses, meditation, and right thinking in all things. My overall approach to life mirrors the yoga disciplines with the addition of regular participation in my faith community, and an expanded fitness routine that also incorporates resistance training and cardiovascular exercise. But if I could only do one thing for my overall health and well-being, it would be a regular practice of yoga postures including mindfulness meditation.
An example of my personal routine:
Spirituality – each morning I meditate & pray while I walk or cycle at the gym. I pray for the protection of my children, and to the Holy Spirit for “right thinking” about issues and situations, and I reflect on all that I am grateful for. I also meditate on my goals and personal character traits that I want to strengthen. I personally believe it is important to connect with a faith community that shares my core values and beliefs through participation in regular church services.
Nutrition – how we nourish our body each and every day makes a difference in how we will age, how we feel emotionally, and our overall energy and vitality.
Physical Fitness (~ 1 hour, 5x week )
Muscle strength – alternate upper and lower body resistance training that targets all major muscle groups to maintain muscle mass and strength (20 minutes). Our muscle gives us our body shape and affects our balance and metabolism.
Core strength – series of abdominal exercises that work all areas of the core (5 minutes). Our core strength affects our posture and our back health.
Flexibility – subset of yoga postures that focuses on overall flexibility (5 minutes).
Cardiovascular health – some combination of brisk walking and cycling (30 – 60 minutes) to maintain heart health. This can be broken down to shorter sets several times a day.
Yoga (60 minutes, 2 -3 x week). The yoga postures prepare us for meditation.
Mindfulness Meditation (15 - 30 minutes daily). Mindfulness meditation, when practiced regularly, has many positive health benefits. I prefer a guided meditation. Over time this practice helps you to stay more present in the moments that make up your day.
On the weekends I continue to be physically active by walking and cycling outdoors and gardening but purposefully break my routines. All things in moderation including moderation!