Lupus In Color Blog
Day 28 30 Day Get Moving Challenge
Get outside and take a nice long walk. Try and walk at least 30 minutes with some brisk walking in between.
Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19% and your risk may reduce even more when you increase the duration or distance you walk per day.
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Day 27 30 Day Get Moving Challenge
Okay let’s get back moving. 20 Crunches, 30 bicycles and 10 pushups. Rest 1 minute then Repeat the cycle 2 times.
Time-saving bodyweight workout plans are great when you are just starting out or may have some pain. All can be modified to your own capabilities and can be done at your own pace. Remember you aren’t in competition with anyone. You just want to get your body moving.
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Day 26 30 Day Get Moving Challenge
REST TODAY! Enjoy just the action of resting. You’ve been moving non-stop for 26 days, just sit and be thankful that you were able to move!
Rest is important in any workout. Don’t feel guilty to take a break and recover!
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Midweek Refuel 11/25 -Gratitude
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Day 25 30 Day Get Moving Challenge
5-10-15 Workout Circuit
5 push-ups, 10 sit-ups, 15 Squats. Rest 10 seconds 5 Jumping squats, 10 alternating lunges, 15 reverse crunches Rest 15 seconds & Repeat one time.
This 5-10-15 workout is the perfect starter workout for bodyweight exercise. Once you start repeating the circuit, you’ll see just how effective and challenging it can be! It’s a great way to get moving. Take your time and keep trying until you can get through the entire circuit.
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Day 24 30 Day Get Moving Challenge
We are walking again today. It’s the easiest way to get moving. Today throw on your favorite playlist and walk in place for the entire playlist. If you feel crazy throw in some dance moves.
Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
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Monday Mindful Moments Week 5
Today is Monday Mindful Moments Week 5
Today be mindful in getting dressed.
MMM…. That Feels Good! Monday Mindful Moments
Today have a mindful eating Monday and slow down.
Mindful eating is the act of noticing the tastes, textures, and sensations of what you’re eating. Slowing down and savoring each bite nurtures our appreciation of food. By employing techniques of moment-to-moment awareness, you naturally slow yourself down and learn to appreciate the present moment, all while reducing your stress levels and experiencing greater enjoyment from your meals.
Mindful eating isn’t hard to do, and it can actually be a fun way to enjoy a meal once you get the hang of it. First, plan to cook something simple and healthy, yet satisfying. Next, set the table, removing any sort of distractions from the dining room such as cell phones, tablets, or anything else that might hijack your attention. While eating your meal, chew each each bite slowly and contemplatively, savoring each bite. Notice the different textures, flavors, and temperatures. Try to think about the ingredients and spices and that went into each component of the meal.
By eating in this fashion, you’ll find that you eat at a more measured pace and that each bite is appreciated. By spending a little extra time consuming your food, you’ll feel healthier, happier, and less stressed.
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Day 23 30 Day Get Moving Challenge
Get your sweat on with a stretch, high knees, bunny hop and box toe touches. Do each one for 30 seconds rest for one minute and repeat 2 times. Stretch again to cool down.
Make every minute count! Get some cardio in and let the calories burn! The main purpose of doing cardio exercise is to improve your heart health and efficiency of the rest of the “circulatory system”. As a result, your heart and lungs will get healthier, stronger and more able to work more efficiently.
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Workout photos courtesy of The Blessing Bucket (theblessingbucket.com)
Put on your jacket and sneakers and go outside and walk for 10 minutes. No matter what the weather is get outside.
Fresh air enhances your brain functioning and improves your concentration skills. By spending only a few minutes outside each day can help you stay more aware and alert and ward off lupus fogs.
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Lupus Support Group Meeting Sunday 11/22 4:30 pm EST.
If you haven’t received the link please email us at lupusincolor@gmail.com #LupusInColor
