HABIT STACKING
If I have to do one more thing to keep my house running properly, I’m going to scream! Then I’m going to declare bankruptcy!
Change the water filters – Brita and refrigerator. Cha-ching! Hire someone to clean out the drier vent. Where’s my money tree?
Clean the air filters. Clean out the bugs from the porch light covers -eww!
Replace the smoke detector batteries without falling off the ladder!
Now, I’m supposed to exercise more? There are only 24 hours in the day! When do I get to live?
Easy, grasshopper.
Aside from taking walks and going to the gym, there are helpful things we can do to assist in getting more mobility habits into our daily routine.
How? By habit stacking – pairing a simple movement into what we are already doing.
Dana Santas, a strength and conditioning specialist, believes that while reduced muscle mass, stiffer joints, and longer recovery times do come with age, losing mobility does not have to be lost as well.
She says: “Aging itself doesn’t automatically limit your mobility — lack of movement does.”
In other words: you lose it if you don’t use it.
Lack of mobility will exacerbate muscle loss and stiffer joints.
So, with that motivation, here are a few ideas that you can use to sneak in movement without taking substantial time – because you are habit stacking!
First thing while waking up: take six long deep breaths before getting out of bed to get oxygenated and establish a calm beginning before your mind starts to whirl. Emphasize the exhale to get rid of stale air and toxins.
Standing at the sink to wash your face: drink a glass of water first which will jump start digestion and make up for not hydrating while you sleep.
Making your bed: rest your hands on the edge of the bed to do a few squats.
Brushing your teeth: practice balance skills standing on one foot and then the other, during those two minutes, OR step back to a wall or door jamb and do wall sits 30 seconds on/30 seconds off, twice.
Waiting for coffee to finish or water to boil: do head and neck stretches by gently looking up/down, right/left until you notice increased comfort and range of motion. Add arm circles to help open your chest.
Just after putting on your shoes: do a few step back lunges for each leg.
If working all of these into your daily routine is too much at once – just start with one or two and work up from there.
Now that I have been doing most of these for years, brushing my teeth just means standing on one foot now! Brewing coffee means gentle stretching.
I will add the lunges until they are firmly identified with putting on my shoes.
In health and mobility –
Deidre
UPDATE: Toolkit for Caregiver Emotions, has completed the formatting process and is now in the final stages of production before we enter the … shhhh! … STEALTH LAUNCH period! The stealth launch is when my LAUNCH TEAM will read and review it before the formal unveiling six weeks later! Anyone interested in more details or who wants to join the launch team, just drop a comment below or send me an email at Deidre@deidreedwards.com. Thanks!
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