Did you know we sit an average of 12 hours each day? Research suggests prolonged sitting is wreaking havoc on our health. Excessive sitting is cited as a key risk factor in 4 of the top 7 killers: heart disease, stroke, diabetes and some cancers. It is also linked to obesity. Lower your risk, sit less, stand up more, and keep your body moving. Standing, for even short periods of time, also can increase focus, alertness and productivity. Stand up to sitting during your workday with these tips:
~ Take a walking break, alone or with a coworker
~ Stand, stretch, jump, walk, or get moving at least once every hour
~ Take the stairs, even if it’s just one flight
~ Walk to speak in person instead of emailing
~ Stand up or walk in place while on the phone
We all lose motivation from time to time. When you are feeling unmotivated, try one of these strategies to get yourself back on track toward your goal.
Put your goal on the calendar where you can see it every day.
Make working toward your goal a habit built in your routine.
Plan for imperfection and do not let it derail you.
Set small goals to build momentum.
Track your progress so you can see results.
Reward yourself for the little wins as well as the big ones.
Embrace positive peer pressure and encouragement.
Practice gratitude (including for yourself).
Do mood lifting activities and self-care.
Change your environment so you keep creativity flowing.
Remember your “why” and let that be the beacon that guides you.
This technique can help return your breathing pattern to a relaxed rhythm. It can clear and calm your mind, improving your focus.
Alternate nostril breathing:
This technique is said to be effective in balancing the nervous system and is a good idea to try before meditation
Interval or interrupted breathing:
In this type of breathing, the student is instructed to pauses and hold the breath during the inhalation or exhalation, or both. It is a good way to begin to learn to control the breath, especially if you are looking to try more advance yoga breathing techniques.
Ujjayi or “victorious” breath:
This type of deep breathing allows you to slow and smooth the flow of breath. It is often used in flow classes to help students regulate their breathing as they move through the poses.
Constrict the muscles in the back of your throat and breathe in and out with your mouth closed.
Some say this breathing technique sounds like Darth Vader; others say it sounds like the ocean. In any case, the sound should be audible to you only; your neighbor doesn’t necessarily need to hear it.
Also called diaphragmatic or belly breathing, this is the most common breathing technique you’ll find in basic yoga. It helps foster healthy, efficient breathing in general.
Looking for a new kind of stretching experience? Yin yoga is aimed at stretching the connective tissue around the pelvis, sacrum, spine and knees to promote flexibility. Poses are held for a longer amount of time in yin yoga classes, generally from three to five minutes. It is a quiet style of yoga and will quickly show you how good you are at sitting still.
If you are looking for a little more relaxation from your yoga class, restorative yoga is for you. This yoga style usually involves a few restful poses that are held for long periods of time. Restorative poses include light twists, seated forward folds and gentle back-bends, usually done with the assistance of many props, including blankets, blocks and bolsters.
Bikram or Hot Yoga:
Like the heat? Bikram yoga is a set series of 26 poses performed in a room heated to 105 degrees, which is said to allow for deeper stretching and provide for a better cardiovascular workout. Unlike most yoga classes, Bikram classes are always done in rooms with mirrors. Hot yoga refers to any yoga class that is done in a heated room — generally from 80 to 100 degrees.