In our busy lives, there is much to pull our focus and distract our minds as we move through our day. The constant buzz of the phone in our pocket, ever-present screens, and ambient noise from a world in constant motion contribute to all the distractions. All of these disturbances lead to inattention and are not ideal for our bodies or minds. This is where the concept of mindful movement can come into play. Using mindful movement helps to increase awareness of your body, which, in turn, will help increase the enjoyment of activities, improve mental focus, and reduce stress. This article will help you explore the benefits of mindful movement and simple methods of incorporating mindfulness into your daily life.
What is Mindful Movement?
Mindful movement is creating an awareness of your body by bringing your full attention to the present moment and the current activity you are engaging in. Mindful movement is done without the intent of judging yourself. Instead, you are acknowledging how the body feels and responds to movement. The difference between exercising and practicing mindful movement is intent. You can exercise by merely going through the motions of the movements with the hope of seeing physical benefits. However, with mindful movements, you notice things like your breathing, how the floor feels under your feet, and the stretch in your muscles as you move them.
Mindfulness originally started as a form of meditation. It became more mainstream as yoga gained popularity, and mindfulness was frequently added to the end of a yoga practice. Practicing mindful movement with exercise then expanded to other forms of exercise, including Pilates and stretching. However, mindful movement is not limited to just formal exercise. It can be incorporated into the things you mindlessly do every day, such as walking the dog or sitting at your desk while working.
The Benefits of Mindful Movement
As the practice of mindful movement grew, so did the research showing the benefits of moving mindfully.
It is generally accepted that exercise reduces stress and improves emotional well-being. The practice of mindful movement is no exception. Mindful-based interventions show a reduction in anxiety, depression, and stress equivalent to psychological interventions.
Reducing stressors has the additional benefit of improving immunity. Stress is known to suppress immunity by triggering an inflammatory response. By utilizing methods of reducing stress, you can experience boosted immunity by interrupting the inflammatory response pathways in your body.
Routinely practicing mindful movement will help improve sleep. The average adult needs 7-8 hours of sleep a night. Mindful movement can help achieve this amount of sleep and improve the quality of the sleep you get.
Improved focus, concentration, and control of ADHD symptoms have been observed in adults and children who routinely practice mindful exercise, such as tai chi, yoga, and dance.
Proprioception is the body’s awareness of its place in the space around it and how it moves through space. Mindful movements will improve proprioception. This occurs by using the brain and body connection to retrain the body with new motor skills. These new skills help reduce falls by improving balance.
Examples of Mindful Movement
Mindful movement is for everyone, not just athletes and those who exercise regularly. Mindful movement can be incorporated into your daily activities with both structured and unstructured activities.
Structured:
Yoga
Pilates
Strength training
Stretching
Tai Chi
Qigong
Unstructured:
Freestyle dance, turn the radio on and let loose
Singing in the car
Playing games with children
Gardening
Walking your dog
Washing dishes
Driving
Begin Moving Mindfully
You can start your practice of moving mindfully at any time and easily incorporate it into your daily routine. There is no need for athletic equipment. No level of activity is too small to add mindfulness to it. You can quickly begin with a walk, seated yoga, stretching, or by adding mindfulness to your current exercise routines. Here are some tips to get you going.
Add to everyday activities: Focus on basic activities like walking, breathing, gardening, or gentle stretching.
Minimize distractions: Turn off your phone for the duration of your mindfulness practice. Find a quiet space away from others where you can really focus your mind without interruption.
Focus on breathing: Use your breath to regulate your mind. Slow, deep breaths help to slow your mind and keep you in the present moment.
Engage your senses: Pay attention to the sounds around you. Can you smell wet rain on the ground or the fir tree in your yard? Reach out and touch trees, rocks, and flowers as you walk.
Pay attention to your body: Acknowledge any aches or pains, but do not dwell on them. Notice how your hair moves as the wind blows through it, how the ground feels under your feet, or the movement of your muscles with the activity. If your mind wanders, gently bring your attention back to your body.
Starting small with activities you already do in your daily life makes it easy to add mindful movement gradually. Begin with activities you enjoy or that fit into your lifestyle. Taking the time to pay attention and focus on your movements allows you to gain a new appreciation for the amazing piece of machinery that your body is. By focusing on your body, you are doing more than simply going through the motions of an activity. So remember to be patient and kind to yourself by focusing on progression, not perfection.
Parents and teachers prepare for children born during the COVID-19 pandemic head to preschool this fall.
In early spring 2020, when the COVID pandemic began to take hold, everyone’s daily routines changed. For many new parents, this meant an unexpected and sudden loss of much-needed support systems. Holly Rondeau is the mom of a toddler born in early February 2020, making her son a pandemic baby. “We had maybe a week or two, and then boom! (The) world closed down, my mom had to leave early because the airports were closing, and then we couldn’t see anybody for like a year.” Children born in 2020 experienced isolation during an essential phase of early childhood development. This fall, these pandemic babies head to preschool.
According to the Oregon Health Authority, there were 39,820 births in 2020. This fall, an estimated 10,000 of those children will enter preschool. This number of children is an increase of about 2,000 children from the prior year due to the inception of the state-funded Preschool Promise program which provides free or low-cost preschool for eligible 3- and 4-year-olds. Studies show early childhood education programs, like preschool, are critical for children in many areas, including academic achievement and future health.
With preschools preparing to take in these pandemic babies for the first time, there is some apprehension for the parents. Children, especially young children, learn through play, activities, and interacting with other children their own age. The forced isolation brought on by the pandemic led to many children spending their formative years without some of these vital interactions. The isolation children and families experienced during the pandemic varied based on factors like family size and location. How this isolation affected young children’s social skills is likely just as varied. Add in the dynamic of masking for a year or more, and small children were challenged even further by not getting social cues learned from reading facial expressions.
Research studies on how infants and young children fared during the pandemic are assessing for changes in early development. Unfortunately, they are finding them. A study published in Japan this month looked at the effects of screen time on infants and young children. The impact of screen time is significant because many parents turned to increased screen use during the pandemic. The Japanese study found the more screen time an infant had at age 1, the greater the risk of delays in communication and problem-solving of toddlers at ages 2 and 4. A second study looked at changes in early childhood development that pandemic babies experienced. The study found a decline in these children’s communication and personal- social skills. Parents like Rondeau hope preschool will help provide some of these lost abilities.
Keri Archer is a kindergarten teacher at Nehalem Elementary. She taught before, during, and after the pandemic, giving her an excellent perspective on how little ones do when attending school for the first time. From her perspective, Archer says the children starting school at the beginning of the 2021-2022 school year were the most impacted by the pandemic. She notes kindergarteners that year had not attended preschool because of the pandemic closures and the first graders spent most of their kindergarten year attempting virtual learning. Archer found a lot of gaps in the children’s education, and the children lacked an understanding of how to behave or act in a school setting. “Preschool and kindergarten are the years we are as human beings learning how to relate to each other,” says Archer. “Typically, that’s the first group settings that a lot of kids are in…they have to learn how to get along with each other, and take turns, and play.” But there is hope, as Archer saw last year as a more typical school year, and she expects the same this year. Rondeau is ready for this with her son. “I’m excited for him to start preschool and kind of, like, see this next phase of his development.”
Studies of the effects of isolation on babies who grew into toddlers during the pandemic will likely be under scrutiny for years. Because of the isolation, many young children have not had the traditional opportunities to socialize with other children their age. Archer wants to reassure parents with young children attending school for the first time. “The encouragement of a parent goes a long way to help them be successful in school. Because it is always going to be scary.” The advice Archer would give parents going into the new school year is the same as she would have given to parents before the pandemic. “I think the more confident that parents can be about how fun it’s going to be, and how great it’s going to be, and that encouragement, and just feeling confident that educators are well versed in what they do and are going to handle it well so they can feel that confidence too.”
AUTHOR: Leanna Coy, FNP-C, Family Nurse Practitioner and Health Content Writer
Resources: Takahashi I, Obara T, Ishikuro M, et al. Screen Time at Age 1 Year and Communication and Problem-Solving Developmental Delay at 2 and 4 Years. JAMA Pediatr. Published online August 21, 2023. doi:10.1001/jamapediatrics.2023.3057
Almeida, L., Rego, J. F., Girardi Teixeira, A. C., & Moreira, M. R. (2022). Social isolation and its impact on child and adolescent development: A systematic review. Revista Paulista de Pediatria, 40. https://doi.org/10.1590/1984-0462/2022/40/2020385
Breastfeeding is a sound method of giving your baby a healthy start in life. It is a great bonding experience for both mom and baby. However, with feedings around the clock, breastfeeding can also be taxing. When combined with other responsibilities, like caring for other children, working, and household chores, new mothers can become worn down and stressed. The time you spend breastfeeding or pumping breast milk does not have to feel like another chore. Instead, use this time to find ways to care for yourself and improve your well-being. Here are some suggestions to guide your self-care.
Meditate
Find a comfortable place to sit while breastfeeding, like your favorite spot on the couch or rocking chair. Close your eyes and breathe deeply. Let random thoughts go. If your mind begins to race, focus on your breathing. Consider lighting a scented candle or diffusing essential oils that provide a pleasant atmosphere for you to relax in.
Listen to music
Do you feel like you listen to lullabies and “Baby Shark” all day? When was the last time you played some of your favorite music and took time to genuinely enjoy it? Now is the time! Music can relax you, lift your mood, and remind you of happy times.
Watch a favorite TV show or movie
Much like music, you may be streaming children’s shows all day or not have time to watch TV at all with the new baby, let alone a movie. Being forced to sit still for the feeding or pumping gives you that time to catch up on “Bridgerton,” “The Batchelor,” or watch a favorite movie.
Read a book, listen to an audiobook or podcast
Feeding sessions during the middle of the night may not be ideal for watching screens. Instead, treat yourself to that new book you’ve been wanting to read. Too tired for your eyes to focus? Keep an audiobook or podcast downloaded that you can listen to with your headphones.
Nutrition
Busy moms constantly juggle responsibilities, and eating well for themselves can fall by the wayside. Remedy this by setting up some healthy snacks and a beverage for yourself when preparing to breastfeed. Keep some cut-up fruit, vegetables and hummus, or cheese and crackers on hand that you can easily eat while breastfeeding. Prepare a cup of tea, a glass of lemonade, or even just that bottle of water you never seem to have time to drink. You will finish your session less hungry and better hydrated.
Journal
Being a new mom is a significant change and can lead to a roller coaster of emotions. Many women find journaling helpful in their mental health journey. Writing down thoughts and feelings can be insightful in helping you understand them better. Other women enjoy journaling to document milestones they can look back on later.
Rest
Outside of your breastfeeding or pumping sessions, remember to rest. Rest is vital for physical and mental health. With a new baby, breastfeeding occurs so frequently around the clock it is hard to get more than a few hours of consistent sleep. The body is also recovering from the effort of giving birth. Your body needs rest to aid in this recovery. There is a reason your provider told you to sleep when the baby sleeps. The baby napping is not a time to ensure your house is spotless. Rest remains essential for moms who continue breastfeeding after the baby sleeps through the night. Not getting enough sleep can lead not only to fatigue but also depression. Experts recommend 7-9 hours of sleep a night. If you are napping during the day, limit the nap to no more than 15-20 minutes. Longer naps put you in deeper sleep that can make you feel sluggish when you wake up. Also, long naps can interrupt your nighttime sleep patterns.
The benefits of self-care cannot be said enough. Moms are often the “everything, everywhere, all at once” and put their well-being last. Because breastfeeding or pumping breast milk forces you to sit still, this is an ideal time to recharge and take care of yourself. Find a space away from household chaos and ask not to be interrupted. Taking time for your well-being will help you stay healthy to better care for the others in your life.
AUTHOR: Leanna Coy, FNP-C, Family Nurse Practitioner and Health Content Writer
Photo Credit: Lenna Coy AUTHOR: Leanna Coy, FNP-C, Family Nurse Practitioner and Health Content Writer How microplastics are impacting you Microplastics have become pervasive in the environment. They are found in water, air, and the food supply. Similar to...
Spring is in the air, and April is upon us. It is the time of year everyone starts going outside to garden, exercise, and spend time with others in the community. April 5th is National Walking Day, and the walking groups in Tillamook County are ready to start back up to help everyone stay active by getting their daily steps in. Over the last several years, 10,000 steps a day has become the goal many people aim for in their daily fitness journey. That is a lofty goal for some people as 10,000 steps averages about 5 miles. However, 10,000 steps may not be the right amount for everyone.
The 10,000-step history:
In 1963 during preparations for the 1964 Olympics in Tokyo, a prominent doctor in Japan expressed concern about the lack of physical activity among Japanese citizens. He wanted to find a way to encourage people to walk more and suggested 10,000 steps as a goal. In 1965 the manpo-kei pedometer, whose name translates to “10,000 steps meter”, was created. Some sources say 10,000 steps were chosen because the Japanese character for 10,000 resembles a person walking.
When wearable devices, such as FitBit, became popular for fitness tracking the 10,000-step goal was adopted. In an article for Fortune.com the CEO of FitBit conveyed the 10,000-step goal was selected because the company felt it was achievable for many people, and the amount of time needed to accomplish the 10,000-step goal fell within the recommended fitness guidelines from the Centers for Disease Control. This guideline recommends 150 minutes of moderate exercise each week (30 minutes a day). This standard became rooted in the exercise consciousness of Americans as people began pushing themselves to reach this goal.
What the research shows:
With the popularity of the 10,000-step goal, researchers finally began looking into whether this amount of steps is an ideal amount to walk. Interestingly they found it is not. It turns out 10,000 steps is more than most people need. The recommended daily amount of steps varies depending on which research you are reading. A study published in the Journal of the American Medical Association found the benefits of walking peak at about 7,500 steps a day. This amount is closer to 3 to 3.5 miles a day, depending on how tall someone is. A second study published in Nature Medicine indicates the optimal number of steps to ward off disease is 8,200 a day or about 4 miles.
Staying physically active every day is ideal for improving general health for everyone. Researchers all agree walking more improves your health by reducing the risk of many diseases. The less you walk, the more at risk you are for health issues such as diabetes, heart disease, cancer, and obesity.
For many people, 10,000 steps a day can appear overwhelming. Hopefully, knowing these lower daily step goals will make the idea of staying physically active more achievable. Walking is an activity that can be done anywhere in almost any weather. Yes, even in the rain. So get out there, move your body, and consider joining one of the walking groups to connect with people in the community. Your body will thank you for it.
