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Wellbeing NOV/DEC 2018 | 6 Taking Care of You Exercises Suited for the Holiday Hustle Mindful Minute The holiday season is here, and along with the cheer of excellent food and the company of loved ones can come a bit of chaos. Between work, family, planning, and running errands, we can tend to feel a little scatterbrained and stressed out at times. If you notice your mind is wandering a little too much and you are having trouble focusing on the task at hand, try this 4x4 breathing exercise to bring yourself back to the present moment. 1. Set a timer for 1– 4 minutes before you begin the exercise. 2. Sit in a comfortable position, with your feet flat on the floor. Begin your timer, and close your eyes. 3. Inhale through the nose for 4 seconds, then exhale through the mouth for 4 seconds. 4. Continue this rhythmic breathing, focusing on the 4 count of each, and the sensation of the chest and belly rising and falling until your timer goes off. You may notice you feel calmer and more grounded at the conclusion of your 4x4 breathing session. Repeat this exercise as needed when you feel overwhelmed or need a mental break to regain focus. This time of year can be filled with joyous activities, but it can also be a season where you feel pressured for time to fit in your regular activities or are hampered by the weather. Cutting out your usual trail run or skipping the gym can happen. Even with so much going on, there are still ways to take care of your physical health. Functional fitness exercises are those that train your muscles to perform during life’s daily tasks and are a great way to stay in shape when you’re short on time and equipment. By emphasizing the upper body, lower body, and core, these comprehensive workouts can support total body fitness and stability. While functional exercises can be done in a gym, they can also be done at home, which is a big bonus during the holiday season to save time and money and avoid being out in the cold. Additionally, exercise in general can boost your energy or help you combat stress. The following exercises can be combined for a full workout or you can pick and choose which ones you would like to do at home, at the office, or on the go. To build a full workout, complete each exercise for 15 repetitions, doing 3 sets of each. Increase the intensity by using a weighted backpack or bag. If you have medicine balls or dumbbells at home, even better! • Mountain Climbers • Plank • Supermans • Walking Lunges • Push-ups • Ab Crunch All exercises with descriptions and demonstrations can be found at www.acefitness.org. ©Copyright 2018. CBIZ, Inc. NYSE Listed: CBZ. All rights reserved. CBIZ-228, Rev. 40


Nov-Dec-Cornerstone-PRINT
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