Move It Monday πŸ’– Covid Tips

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.

Photo by Jill Wellington on Pexels.com

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.

Harry is ready for bed after a Reiki session

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.

Figure 1
Β COVID-19 Return-to-Play Algorithm for Competitive Athlete and Highly Active People. COVID-19 indicates coronavirus disease 2019; hsTn, high-sensitivity troponin I; RTP, return to play.

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 ofΒ 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.

Blessings,

❀️

Cindy

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173 thoughts on “Move It Monday πŸ’– Covid Tips

    1. 🀣🀣🀣 Thanks Nawaz! It’s my best form of πŸ’–these day.. lol.,
      It’s soooo true… my mom got a clear one. The chain Blair got for a mask looks like a necklace but I’m with ya! πŸ’–

      Liked by 3 people

      1. I’ll sleep it off and take rest after a tired schedule and lots of studying🀣🀣🀣

        I don’t drive anyone crazy…they are crazy themselves🀣🀣

        Liked by 2 people

  1. Thanks for all the great tips and lovely photos! Reminds me I have a great one of me and the kids in β€˜reverse tabletop’ πŸ˜‚ I marched them along the beach and up the cliff face today too so I think we’ve done enough activity for one day πŸ˜…

    Liked by 5 people

    1. Oh you’re welcome and thanks for letting me know Ingrid! Oh that’s so fun you have a picture of the 3 of you doing yoga! I love it. Sounds like a fun active day and I’d say quite enough! Enjoy your night. πŸ’–

      Liked by 2 people

  2. β™‘ Awesome Article Cindy; the Energy Path Works for Me and EveryOne Be Careful and Very Cautious if YOU!!! CHOOSE!!! The Energy Path…recently I Fell Over and had plenty of Bruises and Lacerations; as a Rugby Player this didn’t really bother Me (it would have bothered My Mom πŸ˜‚πŸ€£πŸ˜…πŸ˜†πŸ˜πŸ˜„πŸ˜ƒπŸ˜€πŸ™‚ hence My Appetite and Circadian Rhythms ARE Way Off ‘NORMAL!!!’

    …β™‘β™‘β™‘…

    Liked by 5 people

      1. β™‘ I didn’t tell my mom Cindy; tho’ I did get a mouthful from HER!!! recently as I AM now Parenting HER!!! and SHE!!! is behaving like a spoilt brat of a girl at 78 πŸ˜‚πŸ€£πŸ˜…πŸ˜†πŸ˜πŸ˜„πŸ˜ƒπŸ˜€πŸ™‚ more seriously I AM Wondering, Gender Neutral, about Mental Health that has Us Departing this Plane, Laid to Rest in a Grave after a Dotty Old Age, THOUGHTS!!! ARE very Welcome EveryOne πŸ€” ?

        …β™‘β™‘β™‘…

        Liked by 1 person

      2. β™‘ I AM NOT!!! Religious Cindy; but AMEN!!! AnyWay πŸ˜‚πŸ€£πŸ˜…πŸ˜†πŸ˜πŸ˜„πŸ˜ƒπŸ˜€πŸ™‚

        …β™‘β™‘β™‘…

        Liked by 1 person

  3. I got up and stretched with you! And I begin each day with a routine of meditation, stretching, mixing up a bit of yoga/Pilates, and try to eat as healthy as possible. THANK YOU FOR BEING HERE and encouraging us! Take care and Happy February!

    Liked by 4 people

      1. Yey i did the 3 min quick break exercise with you…i am a fitness enthusiast like you. I do road run and yoga and i am a gym regular (before covid). And i swear by its health benefits especially in building up strength and our immune system..

        Thank you for this post Cindy

        Liked by 1 person

      2. Oh Yay Mich!!!! Easy pizzy add on to you being so avid in your fitness routine and LOVE that you mix it up. That’s truly critical in overall fitness and the health benifits truly are crucial in immune function for sure.
        So awesome to hear. You’re welcome and thank you for reading and letting me know!!!
        Have a great day! πŸ’–

        Liked by 1 person

  4. This is an awesome post, Cindy. I reckon it could convert into a nice booklet or wall chart/poster (I would then stick it up on the wall overlooking my work station as a constant reminder).

    Our eldest son made a curry recently and put dark chocolate in it. I have to say we were all amazed how good it tasted.

    That aside, you have got me thinking about what I need to do regarding getting some moderate exercise underway. I do make sure I take those regular breaks and getting better at regular hydration 😊

    Liked by 4 people

    1. Oh thanks sooo much Sean! What an interesting thought. I really appreciate hearing your input which is such a good idea. I like that idea since we all need reminders.

      Oh that is so wild.. I bet it was delicious. Reminds me of Mole in mexican food. How clever was that!

      Glad you are thinking about it. Start easy and build from there. Good you take breaks and yes hydration is key considering we’re 75-90 % water.. Good for you! πŸ‘πŸ‘πŸ‘πŸ‘πŸ’–

      Like

  5. Happy February my love ❀ What a lovely post Cindy!! You know I can get down with all the breathing adviceπŸ˜‰ and I love the picture of you stretchingπŸ₯° whonever doesn’t indulge in dark chocolate doesn’t know what they’re missing πŸ₯°

    Liked by 4 people

    1. Oh thanks loveee and to you!!! I’m glad you liked it and I do know you are a stellar breather for sure!
      You’re the best.. I know right.. what’s not to like about dark chocolate! πŸ’–πŸ₯°πŸ«πŸ«πŸ«πŸ«here’s some for you 🍫🍫🍫πŸ₯°πŸ₯°πŸ₯° Have a great day! πŸ’–

      Like

  6. Another great post Cindy, thank you so much for sharing ❀️ And dark chocolate, oh how not to mention thatπŸ˜πŸ˜‹πŸ˜‹ BC, I love your interpretation of itπŸ˜‰πŸ˜„ Take care dear, sleep tight and wake up to a beautiful day πŸ€—πŸ€—πŸ€—β€οΈβ€οΈβ€οΈβ€οΈβ€οΈ

    Liked by 4 people

    1. Oh Thanks so much Samreen! Thanks so much for reading and your kind comments. You’re the best and glad you liked it.. I know BC right!!! You takevery good care as well love.. xoxoxoxoxxo β€οΈπŸ’–πŸ₯°πŸ«πŸ«πŸ«πŸ«πŸ«πŸ«πŸ« chocolate for you 🍫🍫πŸ₯°πŸ₯°

      Like

      1. Pleasure is always at my end, aww thank you so much, I would disagree and would say, you’re the BESTπŸ˜€ Thank you sooo much for the chocolates πŸ˜‹πŸ˜‹πŸ˜‹β€οΈ you too take care dearπŸ€—πŸ€—πŸ’•β€οΈβ€οΈβ€οΈβ€οΈ

        Liked by 1 person

      2. Oh thanks so much Samreen… here goes our love fest.. 🀣🀣🀣🀣 So grateful for that!!! β€οΈπŸ™Big hugs.. β€οΈπŸ€—πŸ€—πŸ€—

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  7. Happy Moving On Monday Cindy! You’re very correct on the importance of exercise, nutrition and peace of mind. I hope I take these more seriously too.

    As for dark chocolate, I don’t think I’ve ever tried any. I’m too busy munching on Snickers, Twix and Mars chocolate bars.

    Maybe someday tho.

    Liked by 4 people

    1. I am sooooo laughing right now Bro.. Wait you just moved on from the issue at hand. 🀣
      “You’re very correct on the importance of exercise, nutrition and peace of mind. I hope I take these more seriously too”.

      Wait, didn’t you say that last year?!?
      Time to annie up as they say. I might have to put a tracker on you 🀣

      You’re killing me with the snickers twix and Mars bars. Mars were my fav growing up. At least the snickers have nuts in them.

      Someday tho…. 🀣
      What’s your address?
      πŸ’–

      Like

  8. So much goodness in this post Cindy! I love the video. I did some πŸ™‚ I love the doggies – they are the best!
    I wish we lived closer! I know we could do stuff online but I lack the discipline for that so bad. But I am going to think about it πŸ™‚
    Thank you for all the motivation! A blessed week to you! β™₯β™₯

    Liked by 4 people

    1. Oh thanks so much Ana Star and for doing the mini infusion exercises!!! Easy to do. They are always front and center whenever I turn the video on. I KNOOOW…… meeeee toooo! Well, I’m here and I’d love to meet up if you ever want to.
      You’re so welcome and thanks for sharing.
      I appreciate that so much and you do the same. πŸ’–πŸ€—πŸ™

      Liked by 1 person

      1. Hi Dearest… I’m responding to you here cuz I think I got 2 messages from you and I’ve gone through all of my comments for 30 min. trying to find and I can’t!!!!.. responded on your post and also to you from mine. I read a lil on my phone that said what do they know. (haiku) I agree!!! Drives me cra cra when this happens.. Neeways, I was so behind from yesterday but wanted you to know. πŸ’–

        Like

  9. Great, Cindy. You inspired me to get up and do my Qigong with Peggy. πŸ™‚ I’ll save the dark chocolate for tonight. It’s lunch time now, after which Peggy and I will get out and do our hour up the mountain mailbox walk. I’ve planned out a new route. It goes right through where Peggy and I discovered really BIG bear poop and scattered deer bones. πŸ™‚ Seriously, thanks for your focus on keeping people healthy. All of your suggestions are good. So important. –Curt

    Liked by 4 people

    1. Oh Awesome Curt and love you did it together!
      I love that! I put it over my yogurt in the morning but there is such a thing as too much of a good thing… maybe?! lol.
      Better call to wait tonight. You are sooo good about your workout hikes up the mountain. I love that. Of course you would find a new route .. anything for a visit with the “edge”. 🀣 Peggy is a trouper. Better bring your camera… I expect you don’t leave home without it!
      You’re welcome and thanks as always for being a devoted and supportive friend! πŸ’–πŸ«πŸ«πŸ«πŸ«πŸ’–

      Like

      1. Harry and David’s dark chocolate truffle. Mmm, mmm good! I allow myself one per night, Cindy. πŸ™‚ I buy them in quantity since Harry and Davids plant is only a few miles away! And yes, Peggy is a trooper! She loves adventures as much as I do. πŸ™‚ –Curt

        Liked by 1 person

      2. Oh wow that’s convent to have Harry and David so close Curt! Good thing you aren’t leading treks now or it might be a little dangerous to be so close. let’s see, a box of candy and a six pack of beer 🀣🀣
        That’s so awesome you both enjoy adventuring out together! ❀️

        Like

  10. Ooooo, Wowww, that’s sooperb dear Cindy my friend. Really enjoyed reading a d the tips as I will try my best to do during the Quarantine.
    Second I like dark chocolate very much and thanks for sharing its wonderful benefits.
    Blessings to you sweet heart

    Liked by 4 people

    1. Soooo good to see you here Rising Star and glad you are gonna try to enforce some of these.
      I love it too and here’s some more for you dear friend… πŸ«πŸ«πŸ«πŸ«β€οΈβ€οΈπŸ’–xoxoxox

      Like

  11. Yes! I did it. It felt great, Cindy. That’s about the level I’m super comfortable with doing! I used to do that with my students, both children and adults every so often, especially for all day inservices. πŸ™‚

    Liked by 3 people

  12. A day without chocolate is like a day without sunshine . Sending love and thanks for the short video .just enough to get the juices flowing πŸ™β€οΈπŸ’•

    Liked by 3 people

    1. Only you would be so kind to say…. had a rough patch with Harry, no make up and looked at it and said you “look like hell” but you know… I needed the moves as much as I wanted to add it to the post and the show must go on for our posts.. .. 🀣🀣🀣 xoxoxoxo ❀️

      Liked by 1 person

  13. Wow Cindy….you are superrrrrr flexible. I should start working out again soon. It’s been a 3 year break for me. But there’s so much I want to restart and do….so so much. You truly are an inspiration……muaaaahhhh…
    Btw….I love the BC acronym….its just too cute…πŸ’—πŸ’–πŸŽ€πŸ’ŸπŸ’—πŸ’–πŸŽ€πŸ’ŸπŸ˜‰

    Liked by 2 people

    1. Thanks Rue… I have to be it’s my bus to be..😜
      Oh oh… 3 years is a long tine… time to hit the reset button is all. Glad you saw this and it motivated you!!! Start slow and go. Key is to do something you’ll like….. Anything is good. muaaaahhh to you tooπŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’–πŸ’ͺ🏻πŸ’ͺπŸ½πŸ‘―β€β™€οΈπŸ’ƒ
      Glad you liked the BC… love when those things just pop out. have a great night!!! πŸ₯‚Cheers!πŸ’–

      Liked by 1 person

      1. I guessing next month on….I’m ready to pump it up….I’ll keep that in mind CindyπŸŽ€πŸ’—πŸ’–πŸ’ŸπŸŽ€
        I know….right!
        Who would’ve thought…..cheers πŸ˜ƒπŸ€©πŸ’—

        Liked by 1 person

  14. Dark Chocolate with 55% cocoa is my favourite and I have it with me always. That is an incredible fold Cindy and the shoulder stand, stunning. Very much important for us to take out time for our hearts. We are alive because of it. πŸ˜€
    Motivating post.

    Liked by 2 people

    1. SOOOOO yummy. Me too, I hate to break the bad news.. higher is better in the cocoa … can you try to graduate to 65 and get to 70 or 80. I can do 80 but 70 is less bitter.. Why thank you for that .. Yes and get that oxygen flowing for sure!! β€οΈπŸ’–
      Thanks for the visit!!! πŸ’– Happy Weekend! πŸ’–

      Liked by 1 person

  15. Amazingly helpful post my friend. Wow, you have got some great flexibility. I loved your exercise video and all your tips. My favorite was the getting up and moving when your working. I need to do that more. I stretch mostly and do a recumbent bike for 1.5 hours. My husband is always telling me to move more when I am working. I know he is right and great video for a short
    Workout and great way to stretch, oxygenate the body, and the chakra think was something I knew nothing about. Thank you for all the great tips my friend. Now I am going to know I can keep eating those few dark chocolate chips every night. Great job Cindy thank you very much. Love you sweet girl. πŸ’•πŸ€—β€οΈ Enjoy your weekend too. Joni

    Liked by 1 person

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