MOVE - Week 1Day 1 Add-in some extra steps today by taking the stairs. Fun fact: On average, every minute you walk extends your life by 1 1/2 to 2 minutes.
Day 2 Add-in a 10 minute lunch hour walk. Fun fact: Did you know that the AMA recommends each person take 10,000 steps each day?
Day 3 Add-in 15 minutes of early morning exercise today. Fun fact: Exercising in the morning can help keep your energy levels high throughout the day.
Day 4 Add-in 10 minutes of stretching today. Fun fact: Stretching and yoga regularly can help reduce stress and lower your risk of heart disease.
Day 5 Add-in 30 minutes of walking today. Fun fact: Taking 10,480 steps a day for five days is equivalent to walking a marathon.
Day 6 Add-in several 5 minute walking breaks during the day. Fun fact: There approximately 52,400 steps in a marathon.
Day 7 Add-in a family walk after dinner tonight. Fun fact: Moderate exercise temporarily revs-up your immune system.
Add-in movement breaks after every 30 minutes of sitting. Fun fact: Research has shown that sitting for 11 or more hours a day increased risk of death by 40%.
Add-in stretching or exercise while watching television. Fun fact: Trying-out new exercises keeps working-out fun and gives more muscles a chance to “play.”
FEEL - Week 2
Day 1 Add-in a regular bedtime routine and stick to it to feel rested and energized the next day.
Day 2 Add-in 7-9 hours of sleep each night. Even modest amounts of sleep loss can increase inflammation.
Day 3 Add-in a 10 minute power nap to make-up for lost sleep.
Day 4 Add-in a positive attitude. An optimistic mindset during treatment helps the body recover faster.
Day 5 Be sure to get 7-9 hours of sleep. Lack of sleep can raise the sensation of hunger by 25%.
Day 6 Shut off those computers and cell phones! Eliminating the use of work-related devices and computers 3 hours before bedtime will greatly improve the quality of your sleep.
Day 7 Add-in some sunshine to your day by going outside or opening the shades. Natural light sources are important to the regulation of melatonin in your body, resulting in a better night’s sleep.
Are you an athlete? Add-in more sleep. Research shows that 10 or more hours of sleep a night improved performance.
NOURISH - Week 3
Day 1 Add-in some ginger tea today. Ginger has been shown to expedite muscle recovery.
Day 2 Add-in some pineapple. Pineapple is a natural anti-inflammatory that helps reduce swelling, bruising and musculoskeletal pain.
Day 3 Add-in wild salmon for dinner tonight. Fatty fish are superior sources of anti-inflammatory omega-3 fatty acids.
Day 4 Cut-out sugary soft drinks, which are inflammatory. Add-in water and herbal teas instead.
Day 5 Add-in 6-8 ounces of water to start your. How close to drinking 1/2 your body weight in ounces of water each are you?
Day 6 Add a kick to your food by adding-in inflammatory fighting foods and spices such as garlic, onions, turmeric, ginger and cayenne.
Day 7 Add-in high antioxidant blueberries, raspberries, strawberries and dark leafy greens such as kale and spinach for an excellent anti-inflammatory diet.
Tart cherries contain powerful antioxidants that help fight joint pain and inflammation. Try adding-in tart cherry juice to your morning smoothie.
Add-in a handful of nuts, such as almonds and walnuts each day. Both are high in Omega-3 fatty acids that fight pain and inflammation.
Add-in fruits and vegetables with every meal.
Add-in good quality olive oil to your salad. Olive oil is rich in antioxidant polyphenols that can help reduce pain.
Add flax seed oil to your hot air, organic popcorn instead of butter for anti-inflammatory benefits.
REFLECT - Week 4
Day 1 Add-in 5 minutes of belly breathing before you start your day. If practiced over time, abdominal breathing can result in improved energy throughout your day.
Day 2 Add-in breathing breaks. Take 1-3 deep abdominal breaths at stop lights. Belly breaths help balance your nervous system, resulting in lower levels of stress.
Day 3 When overwhelmed, add-in a body scan. Bring non-judging attention to different areas of your body. You will learn where you tend to hold stress in your body.
Day 4 Be fearless. Detach yourself from the outcome and add-in something new today.
Day 5 Add-in mindfulness during exercise. Focus, without any judgement, on your body during the physical activity. Appreciate your body and visualize your body getting stronger.
Day 6 For pain management, add-in 2 minute belly breathing breaks throughout your day.
Day 7 Add-in a self-loving mantra and repeat it often. Having a hectic day at work? Say, “I’ve got this” to yourself throughout the day and see what happens. You’ll feel in control, less stressed & will accomplish what you intend to.
Add-in a meditative movement break. Mindfulness doesn’t have to be only practiced while sitting still. Go for a walk, run or hike and focus on only your activity.
Add-in gratitude today. Go out of your way to appreciate the little things. Take 1 minute before bed and write down everything you are thankful for. You’ll be amazed at how blessed you are.
Take time to be an intentional listener today. Pick a conversation to really absorb. Take-in information without planning your next words or letting your mind drift. Notice the difference.