The 2019 Move It Monday Challenge!
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I went for a hike through the desert and almost reach the bottom of the Superstition Mountains on Monday while we were on our mini vacation. It was so serene and I cannot tell you how good it felt to take a walk outside without a coat on. Also, I've never been to AZ before, so the desert was new to me and I've always wanted to see the Suspicion Mountains! Was a great day!
10,577 steps on our hike.
I didn't see the challenge to dance until tonight, so I will do that tomorrow since I'm back home in the cold and won't be doing much outside for another month or so...
Nice job everyone!2 -
Our Week 6 Challenge is a great one for anyone who sits at a home or work office much of the day. Chair Yoga!
3 Chair Yoga Poses For All Fitness Levels this Monday
Yoga is relaxing. Plus, it helps stave off stress and anxiety, builds strength, improves cardiovascular health, and curbs low-back pain. Start your week moving with some yoga on Monday.
Adaptable to all fitness levels, anyone can do yoga. In a typical workday, it’s normal for tension to build up in your shoulders, neck, and back. Doing a few simple yoga moves can help relieve built-up tension. Chair yoga can reduce the strain and stress on your joints, can be done in the office or at home, and is highly adjustable for all the poses.
A few poses to get you started.
Cow pose
Sitting in a chair without wheels, align your feet with your knees, place your hands on your knees, and sit upright. Then, gently flex your belly and move it forward, naturally rocking your hips forward, without moving the position of your head. This yoga pose relieves lower back and sciatica pain.
Cat pose
Sitting in a chair without wheels, align your feet with your knees, place your hands on your knees and sit upright. Without moving your hips or shifting in the chair, curl your head forward until you’re looking down, then your shoulders, and finally round your back. Think of a cat making a big stretch after waking up from a nap. This pose strengthens the spine.
Side angle
Sitting in a chair without wheels, bend over and place your right palm on the floor, outside your left foot. Extend your left arm up to the heavens. Turn your head to follow your left arm, to gaze at your left hand. Take a moment to feel the stretch, then do the opposite side. Place your left palm on the floor, outside your right foot. Extend your right arm up and follow it with your gaze to the right hand. This pose improves the flexibility of your spine.
Synchronizing the breath with the asana allows you to stretch for longer plus reap the benefits of breathing: relaxation, calmness, tranquility, and a slower heart rate. You can destress and keep moving at the same time.
If you like the poses, and want to do more, visit these other articles on our site for further instructions on chair yoga and bed yoga. Make Mondays about learning and attaining new goals so you can keep the good vibes flowing throughout the week.
We always want to hear from you, so let us know how your chair yoga session went on Facebook, Twitter, or Instagram.
Original post: https://www.moveitmonday.org/3-chair-yoga-poses-fitness-levels-monday/
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45 minutes on the Gazelle and I a did a sequence of the chair yoga.2
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40 minute treadmill walk and yes, some chair yoga!2
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I think many of us feel this way about Monday. Hopefully, our Move It Monday challenge is changing perspectives on Mondays. It really can be a clean slate for a new week!
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My usual Monday workout with my sister plus a walk in the park. I’ll do the chair yoga this evening.3
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This Monday Make the Most Out of Your Lunch Break
Do you experience the 3:00 PM slump on weekday afternoons? Try adding a mid-day workout! Using your lunch hour to get some physical activity may have positive effects on the way you work during the day. You don’t even have to break a sweat (unless you want to)! This Monday, start incorporating an exercise routine into your work day to keep your body moving and your mind sharp.
The Center for Disease Control recommends that people of all fitness levels and ages get about 150 minutes of moderate-level activity a week – or 30 minutes a day, five days a week. Many people find it difficult to commit to a routine when they have busy lives, but if you start establishing a daily habit this Monday, it can become a normal part of your life that you won’t give a second thought! Those 30 minutes a day can also happen in smaller increments. Using your lunch break to move around for 10, 15, or 20 minutes can make a noticeable difference in how you feel.
Studies have shown that exercise impacts your cognitive performance by improving concentration, memory, creativity, and the ability to learn new things. Exercise is also a proven stress reducer, which can come in handy if you’ve been having a hectic day. So, what can you do during your lunch hour to get moving? Plenty of things!
One of the best exercises you can do is walking, an easy, cardiovascular activity that will help you clear your mind and work some muscles. Another idea is a simple yoga routine that can be done at your desk or while seated in a chair. Yoga provides another great opportunity to practice mindfulness so you can refresh your mind and body before returning to work. There are also plenty of mini-workouts you can do to wake yourself up, get your blood flowing, and get toned. For the truly dedicated fitness buff, use the time to hit the gym!
If you’re wondering when to eat if you’re using your lunch hour for a workout, eat something light and nutritious before you get moving then have a healthy lunch when you return. Stick to a schedule and you won’t miss a beat!
Monday is a great day to start a new routine. Adding a workout to your lunch hour is a great way to make the most of your free time and keep yourself moving – and productive!
Connect with us to learn more Move It Monday tips on Facebook, Twitter, or Instagram.
Original post: https://www.moveitmonday.org/lunch-break-workout/2 -
Today, I am working an extra shift, so I could not meet my sister for our usual Monday workout.
However, I didn't want to miss out on an active Monday morning, so I marched about my house for 10 minutes, and then walked around campus because I got to work early. I had a total of 34 active minutes before I sat down to work. I'll try to squeeze some activity into my lunch break, but it isn't very long. 3 -
@77tes Your tenacity always inspires me! <high-fiving you from Wisconsin>
I'm home from work today with a sore throat, cough and headache. It's -12 degrees outside, so I won't be walking outside. But I do plan on going in the basement later and doing either a Leslie Sansone DVD or maybe one of my other Walk Indoors DVDs. I'll pop back on and update after I complete it.
Can I just say how tired of winter and icy roads I am? (sigh)3 -
73 minutes on the Gazelle and yoga.3
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So here is the workout I did during lunch.
https://www.youtube.com/watch?v=sABksZVYEG8
@PackerFanInGB , I hope spring finally shows up for you folks with all the cold and snow. Hope staying home and out of that weather makes you feel better.
@PinkyPan1 , you are doing so great!
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23 minutes classical stretch and 3 or 4 five minute walks from room to room and in circles to get my steps in each hour.
@77tes High five from Nebraska, too! And I SO agree with PackerFaninGB’s comments!
@PackerFanInGB I hope you feel better soon. Sometimes walking indoors is the right choice.
@PinkyPan1 another good day for you👏🏻👏🏻👏🏻
And last, but not least, @themedalist thank you for the information and encouragement you provide. You make a difference in many peoples lives❣️😍3 -
More treadmill walking today, but hey, I like it! Like @PackerFanInGB, I can’t wait for the ice and snow to be gone. It wears on me always having to worry about slipping on the ice and snow.4
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Happy Move It Monday! We are coming down to the homestretch of our Move It Monday Challenge!
This Monday, Try Under-the-Table Exercises to Energize You During Drawn-out Meetings – A Guest Blog from Sarah Kuester
Research shows that office workers spend 65% to 75% of their workday sitting. Some of this sitting takes place during long meetings, where participants may feel inhibited to stand up and stretch.
How then can you give yourself a break when you can’t get up from the table? Sneak in under-the-table exercises, says Sarah Kuester, public health advisor, Division of Nutrition and Physical Activity and Obesity, at CDC because it’s important to break up periods of sedentary time with physical activity.
Sarah demonstrated these covert exercises and led meeting attendees to join in under the table, one leg at a time.
Other exercises:- Tighten tush
- Circle feet
- Lift leg and hold
- Bicycle in slow motion
- Press knees in and out
- Repeat periodically during a meeting (unless you can get up and stand)
The Physical Activity Guidelines for Americans recommend that for substantial health benefits adults should do at least 150 minutes a week of moderate-intensity aerobic physical activity a week or 75 minutes of vigorous-intensity aerobic physical activity or an equivalent combination. Aerobic activity should be performed for at least 10 minutes at a time. Worksites can support employees in many ways to meet these guidelines. Employers can help support physical activity by doing the following:- Provide access to facilities, locations, and programs to support physical activity.
- Use policies and incentives to encourage physical activity, such as flextime, paid activity breaks, or discounts for off-site exercise facilities.
- Establish walking clubs or competitions that encourage and motivate employees to meet individual or team goals.
- Consider walkability and access to public transit when selecting new worksite locations.
- Engage in community planning efforts to make the communities around worksites more walkable.
- Encourage walking meetings where 2 or 3 people can walk while discussing business.
Find us on Facebook, Twitter, or Instagram!
Original Post: https://www.moveitmonday.org/monday-try-table-exercises-energize-drawn-meetings-guest-blog-sarah-kuester/
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7.33 miles golfing this afternoon.2
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23 minutes of Miranda Esmonde-White's Classical Stretch stomach flattening workout.2
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Got to do my regular Monday workout at Curves with my sister, bookended by a walk before and after.
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January 21: 2 WAH miles plus additional workouts on line, & Flexibility Walk Blaster (75 minutes)
January 28: 70 minutes neighborhood walk. Lifting, carrying, walking, crawling etc while helping with granddaughter
February 4: 85 minutes park trail walk. Lifting, carrying, walking, crawling etc while helping with granddaughter
February 11: 3 miles of 5 Mega Miles (1,4,5)
February 18: 4 hours yard/ garden working
February 25: 4 miles Miracle Miles (strength band), Flexibility Walk Blaster
March 4: 3 miles: 5K with a Twist, Gazelle, Flexibility Walk Blaster
March 11: 1 mile Happy Walk, 20 minutes beginning step Jenny Ford, LS Firm 30, Gazelle 15 minutes, Flexibility Walk Blaster, Garden 45 minutes.
Hi all, Finally, here is my list of 2019 Move It Monday Challenge! workouts finally caught up to date. I wanted to finish reading the posts as well as each Monday's introduction before posting or I would get distracted and forget to. I have been very encouraged whenever I have stopped in here to read.
Move it Mondays continue to be an anchor for my weekly motivation for how I want to start my week off, or to start over again if the past week was difficult in any way. I love how Monday now can always become a new start no matter what. I have a New Week day instead of only a New Years day to restart or recommit wherever things have started to slip for me. Especially, in some areas, whenever I finally realize it [again].
Below is what I wrote back on March 1st when I posted my February's walk log at Walk at Home walk challenges group explains some of what has been going on with me, especially the part about my "NetFlix chocolatey bingeathons" :noway: :
"I am way late reading through February's posts as I had been still busy helping with my (9 month old) baby granddaughter earlier this month, and then trying to catch up on things when I came back, and then the weather was amazing for a while so I got in over my head starting on the yard/garden spring clean-up/ much needed revitalization project, and then quite honestly I got caught binging on some chocolate and NetFlix instead of checking in on February, and... I was not feeling so well either, and so I just couldn't quite get motivated to be on the computer for any length of time, and so the month kept going by..... "
Happy Monday!
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@texasgardnr Your post has me smiling! Your workouts sound great...the kind that you will never get bored with, for sure!2
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@nebslp,@texasgardnr Your post has me smiling! Your workouts sound great...the kind that you will never get bored with, for sure!
Thank you! I do try to purposely change them up one way or another. It does help me continue on.
:flowerforyou:
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@texasgardnr Your post has me smiling! Your workouts sound great...the kind that you will never get bored with, for sure!
Smiling was my reaction too!2 -
And for our final Move It Monday challenge of this series (though Move It Monday will continue on this thread!), let's do a Monday mile! As the weather warms, setting up a regular Monday walk date with a friend, neighbor, or family member is a GREAT habit to cultivate!
Monday Mile: How to Organize a Walking Program
Re-discover your commitment to exercise by organizing a Monday Mile walking program. Create a one-mile group walk, jog, or run with family, friends, or colleagues to make your Mondays memorable!
Walking in groups is highly beneficial for you and your entire community. The many benefits of a walking program include being outside, connecting to old and new faces, socializing, improved general fitness, weight loss, and a consistent exercise schedule. Walking in groups also has mental benefits. In a UK study, participants were found to enjoy themselves and experience improved moods.
How do you get started? Let us help! Here’s a list of everything you’ll need to get going and start a #MondayMile walking program.- Map your Monday Mile: Pick a starting point for your group to meet. Easily create a mile-long walking route using MapMyWalk, Gmap-Pedometer, or Google Maps.
- Announce your Monday Mile: If your school or workplace allows it, send an announcement via interoffice or school-wide email. Also consider creating a Facebook group and encourage participants to join.
- Mark your route: Consider marking your route with Monday Mile Markers: Place markers at the ¼, ½, ¾ and 1 mile points.
- Meet and Mile: Show up on time, greet participants, and enjoy your Monday Mile!
- Log those Monday Miles: Keep track of Monday Miles and exercise completed during the rest of the week. Even if you fall short of the 150-minute weekly activity goal, the next Monday is another chance to start again.
- Thank everyone for participating: Send an email thanking everyone for taking part and encouraging others to attend next Monday. Post a thank-you on Facebook and tell members to share posts about the walk.
- Encourage healthy competition: Organize teams of walkers or encourage individual group members to compete against each other to see who can walk the most each week. It’s easy to keep track of walking data using smartphone apps.
Click here to see a Monday Mile starter kit packed with digital and printable resources, photos, tips, and compelling research to share with your friends, family, school, or office.
Beat the routine of exercise by connecting with your community, having fun, and making the decision to be healthy, together. Monday is about renewing your connection to better choices. Start a Monday Mile and watch the benefits multiply. It should only take 20 minutes!
Tell us about it! Take a photo of your Monday Mile activities, post it to social, use #MondayMile and tag us @MoveItMonday
Monday Mile Toolkit: http://www.moveitmonday.org/wp-content/uploads/2015/05/Monday-Mile-Toolkit-2015.pdf
Original Post: https://www.moveitmonday.org/monday-mile-organize-walking-group/
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Big favor to ask! We'd really like your feedback on this 9 week Move It Monday challenge. Could you please take a minute and submit a post challenge survey? We appreciate your comments, suggestions, and ideas! Thanks very much!
https://www.surveymonkey.com/r/PostMondayChallenge0 -
I added a Monday mile (actually 1.7 miles) to an expanded workout with my sister this morning. Great start to the week.
I also submitted the survey. Go Move it Mondays!3 -
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I did the Monday Mile today and it’s going to become a regular Monday feature as the weather warms!
Happy Monday Everyone!3 -
4.69 miles on the Gazelle today3
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March 18: 1 hour neighborhood walk, then later in the afternoon I did 3 hours yard & garden (spring looks like it just might be coming back again!)
Today I was inspired to take my walking outside because of the Move it Monday post for today
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@themedalist, Thank you for all the information, ideas, and infographics that you faithfully posted every week on the challenge forum! Now that the challenge is over we can always randomly re-read them for future ideas or encouragement for the current week, or just to refresh our memory about what had been shared previously.
It was fun to have a new emphasis every week, whether or not it fit into that particular week for me. The ideas will always be there now.
Thank you so much for all the work that you did for this challenge to make it happen. And happen it did!! These weeks went by so quickly!
I just now submitted the survey
:laugh:
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I enjoyed all the different challenges each week! Lots of great information! I finally was able to get outside and take a walk tonight...happy dog, happy me! 47 minutes of activity.
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70 minutes on the Gazelle and 20 minutes yoga.2
This discussion has been closed.