As many of us face the challenges of social distancing and lower incomes during these difficult times, finding easy and affordable ways to support our wellbeing has never been more crucial. Here are five things you can do from home that require no equipment, supplies or training. Each can have many beneficial effects on your physical and mental health.
Take a deep breath
Also known as diaphragmatic or abdominal breathing, the simple act of deeply inhaling air to fill your lungs creates a whole host of immediate benefits to your health, from slowing your heart rate and stabilizing blood pressure to improving oxygenation of your blood. In addition, by activating the branch of our nervous system responsible for relaxation, a few deep breaths can bring us out of a ‘fight or flight’ response, allowing us to reduce stress and improve our digestion by increasing blood flow to the digestive organs . . Most amazing of all, research has shown that deep breathing even beneficially alters the expression of genes involved in immune response, energy metabolism, and insulin secretion! And to think: it’s as easy as breathing…
Practice gratitude
Counting your blessings may seem a bit Pollyan to the more cynical among us, but there’s a lot of research showing that the simple act of saying thank you can actually have huge benefits for our quality of life. Studies have shown that grateful people experience less pain and discomfort and feel healthier and more resilient to stress than people with a less grateful outlook. But don’t worry if you’re not naturally grateful; Gratitude building practices have also shown tremendous benefits, increasing happiness and improving sleep quality and self-esteem! The easiest way to count your blessings is to keep a gratitude journal; Start or end each day by writing down a few things you are grateful for. The best part? The more you practice being grateful, the more you will find that you need to be grateful.
Increase your heart rate
It can be easy to find the time to get your heart rate up every day, but it can be easy to neglect it, especially when you’re feeling low on energy and exhausted. The good news is that it doesn’t take much effort to see a benefit: Even walking for ten minutes a day at a pace of three miles per hour has been shown to improve cardiovascular fitness. And the more you exercise, the easier it becomes as your heart becomes more efficient at pumping blood and your muscles become better at using oxygen, allowing you to move with less effort. For the most benefits—including stress reduction, improved energy, better mood, and increased longevity—you should get 30 minutes of aerobic activity at least five days a week. It doesn’t have to be jogging if that’s not your thing: try to find something you enjoy – dancing, aerobics, swimming, jumping rope – anything that gets your heart rate up will do. YouTube is a great source of free workout videos ranging from Bollywood dance to HIIT.
Go outside
On average, Americans spend nearly 90% of their time indoors (and without social distancing). But getting outside, even for a short period of time, can be a huge boon to our physical and emotional well-being. For example, research shows that being in nature can improve memory, support healthy blood pressure, reduce the production of stress hormones, and help with a healthy inflammatory response. Not bad! Additionally, research shows that spending time outdoors can improve self-esteem, creativity and mental focus, especially when combined with exercise. For people in urban environments, spending time in green spaces such as parks has shown a strong positive correlation with better health and longer lifespan. One study showed a 12% lower mortality rate among those with the greatest exposure to green spaces. Getting some fresh air can do wonders…
Singing
Whether you join your local choir or belt out your favorite tune in the shower, singing is good for our health in several ways. When you sing, your brain releases pleasure-inducing endorphins. It also stimulates the release of oxytocin, a hormone found to reduce stress and lower levels of the stress hormone cortisol. As an aerobic activity, singing also helps promote deep breathing (see above) and improve aerobic capacity, bringing more oxygen into the blood for better circulation. Other benefits research has shown include improved memory and concentration, improved immune function, and improved posture. So the next time you sing into that imaginary microphone, take solace in the fact that you’re also flooding your body with feel-good chemicals and physiological benefits.
Writer Danielle Charles Davies has a BSc in Herbal Sciences from Bastyr University and completed the two-year clinical training program at the Vermont Center for Integrative Herbalism in Montpelier, VT. Her articles have appeared in Taproot, The Journal of the American Herbalist Guild, and Kindred Magazine, among others. She lives in Northern Michigan with her husband, two dogs and eight ducks. She blogs at www.bluemoonkitchen.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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