Welcome to Move it Monday on February 1rst! Time to open your hearts, and do something kind for yours! Show me the love and get your heart pumping and your nutrition in check and YES…. that means chocolate! A day without chocolate is like a day without sunshine in my book….. (sorry but it has to be dark for the antioxidants benefit). Did I just hear you say “I hate dark chocolate”? I did from some of you I know and I’m just going to say, “you’ll get used to it and your heart will thank you, trust me”.
Last year at this time, most of us were cruising along with love in the air getting ready to celebrate Cupids arrival, beckoning us to romance and love with no thought of the dreaded C. Yes, it was so sweet B.C.
Before Covid we were simple and free
Love was in the air, candy kisses and shopping sprees
Dinner reservations, a romp in the sack with our beloved
A blind date, roses with anticipation and hope
Pop the champane, give lots of hugs and kisses
Masks and distance wasn’t even a thought
Nor did we know
It would even be a thing
11 months later it’s more than a thing and the reality of it brings heartache and sadness to so many. We are so ready to abandon ship and get out and kick up our heels, but not so fast.
I know you’re at your computer, on a deadline, checking your comments, writing in deep train of thought but I want to invite you to Stand UP and join me for a quick mini movement break. Come on I promise it will take 3 1/2 minute of your time. PROMISE!!! COME ON PLEASE…. PRETTY PLEASE WITH A CHERRY ON TOP.
Last month we talked about building up to 30 minutes of cardiovascular workout and some strength work out. How many of you are doing it? Have you started? If so BRAVO!!! If not, why? Seriously, I want to know. For many of you, you’re young and it’s not even a thought and you’re busy with studies etc. For those of you who are older, there’s a thought of “why bother”? I’m here to tell you it matters.
Covid is a real thing and for those who have gotten it, you know. For those of you who haven’t that’s awesome. Building a healthy immune system is your best antidote for keeping your body healthy and perhaps keeping symtoms lower. If you have gotten Covid, it’s really important to keep immune function strong and there are a few ways to do that. See this list below.
Strong Immune Fuction:
- Exercise: Regular exercise at a moderate degree have reduced markers of low-grade inflammation, more robust immune responses to vaccines, enhanced immunosurveillance, and a reduced risk of illness. There is controversy over overduing exercise for people that have been exposed. General guidlines are to listen to your body.
- Nutrition: Boost your immune system by eating lots of vegetables, fruits (think all the colors of the rainbow) and whole grains and proteins including nuts, yogurt, milk (unless you have allergies etc). It’s always best to get your vitamins in foods and making sure you have adequate levels of A, C, D, E, and Zinc. All of these are all helpful for your immune system. I personally am taking a homeopathic once a week and another once a month as well. Avoid processed foods, cakes, cookies, animal fat, etc.
- Hydrate: Stay hydrated with water, herbal tea, fruit smoothies, broth, seltzer, electrolyte drinks. Avoid alcohol and coffee which are dehydrating.
- Stress: Stress taxes our immune system so the more you can find ways to soothe yourself the better which also helps elevate your mood. Play music, read, stretch, sing, knit, walk, dance, breathe. All of this helps our parasympathetic nervous system stay calm.
- Sleep: There is a lot of talk of sleep disturbances during the pandemic which can be exasperated by people working in bed, oversleeping, anxiety, etc. It’s critical to get enough sleep and most experts concur that 8 hours is about the right amount of hours to get a day. Our brain can rest and we can work out issues through dreams, anxiety and depression is reduced and setting yourself up by turning devices and lights out, avoiding alcohol and stimulants such as caffine. Don’t nap all day or you will have a harder time at night. If you still lay tossing and turning after 20 minutes get up and pour some tea and read come back to bed.
- Meditation, Deep Breathing and Yoga: Brain waves change when you do these 3 things. More oxygen is received through the cells and brain and your systems and organs take a mental vacation. You can add affirmations and positive self talk to reframe and change your mind set.
There are still many unknow factors of the risk on the heart and covid in general. Refer to your doctor of course to determine the best course of action. Listen to your body and rest when resuming activity with clearance. Refer to the chart below and refer website below for a plethura of information regarding exercise.
This is a great chart from American College of Cardiology regarding exercise in Athletics in the
Covid-19 Pandemic Era with exercise guidelines.
Happy Moving on Monday! Get up out of your chair at least every hour and remember to get moving and eat your dark chocolate!
7 Proven Health Benefits of Dark Chocolate
1. Very Nutritious
2. Powerful Source of Antioxidants
3. May Improve Blood Flow and Lower Blood Pressure
4.Raises HDL and Protects LDL From Oxidation
5. May Reduce Heart Disease Risk
6. May Protect Your Skin From the Sun
7. Could Improve Brain Function
Have a great Monday and thanks so much for reading, liking (if you do of course), commenting and or sharing if inclined. I do hope you found it helpful. Stay fit, keep moving and Eat healthy.