Movement During “Off” Times

It is the third week of December. School concerts are in full swing. Work parties and events are happening on the daily. Gift shopping has taken over some parts of the schedule. And the routine is out the window.

I’m often asked by participants what movement they should do when classes/sessions are not running. They notice that their mobility decreases with time and they struggle when they return to a movement routine.

When schedules and routines are “off”, I suggest movement snacks. Start with five minutes and then add on time if the mood strikes. Here are some suggestions:

Foot Rolling – A movement snack done sitting down and great to do during commercial breaks of your favourite TV show. Everything you need and the instructions can be found in the Happy Feet post.

Breathing – Take. A. Breath. – Inhale, Exhale – You Did! Now do that anywhere from the grocery store, in your car at a red light, at the end of a working meeting, or in the bathroom. Anywhere and whenever you need it.

If you have an extra minute of two, take a moment and focus. Where is your breath? Is it in your chest or in your belly? If you are in your chest, can you change it to a belly breath? Once in a belly breath, try and make the breath deeper, more expansive and longer. You can close your eyes or soften the gaze to help with your focus.

Need a little more? How about a body scan from the head to the toes? With each breath, soften and release a body part.

Functional Movement is about supporting our daily body habits. Squats to help us get in and out of chairs (or more important – the toilet!). Balancing poses to help with stability. Twists to help with getting dressed, moving things around, and wiping your own butt (yes, I went there!). Arm and shoulder stretches to aid with hair washing, brushing your teeth, getting dressed, and taking things off of shelves. Basically, practicing types of movement that you do daily without thinking about it.

Dance … like no one is watching. Put on your favourite song and let the music move you. No choreography or fancy steps required. If that was fun, do another. Then if you want some more, add in the functional moves from the previous section. Have fun.

Walk without purpose or need to be anywhere. It can be around the block or it can be the hallways of your apartment building. If you live nearby a ravine or beach, go and enjoy some scenery too. Need some friendship time? Add in a buddy.

Remember, you have done your best in busy times to support your body and mind.