TIPS AND TOOLS FOR SUCCESS FOR THE LIVE WELL KITSAP TRANSFORMATION EVENT

WEEK 1. PHYSICAL WELLBEING/ FITNESS

PRO TIPS FROM THE LWK TEAM:

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RE: WORKING OUT, STRETCHING AND HYDRATION:

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If you are not used to working out at all, start slow. Pick one of the activities listed on the first day. Check with a physician or other health care provider if starting out any exercise program for the first time, if you haven’t exercised in a long time, or if you have any health concerns.

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Go at your own pace. All bodies are different and used to different levels of activity. This is not a competition or a race. Listen to your own body and for clues that you may be over doing it. Better to think of this week as beginning to get in the habit of practicing some healthier habits!

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We all need to stay hydrated, especially if we are engaging in activities that cause us to sweat. Be mindful and track how many glasses or bottles of water you are consuming. Try to drink water throughout the day and not save it all for evening. Not a fan of water? Add some lemon or lime wheels for added color and natural flavor, or even a sprig of mint.

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Stretching slowly and easing into your stretches is one way of elongating your muscles and preventing increased muscle soreness. Listen for the clues your body gives you when engaging in any kind of stretching activity and do not over do it.

 

RE: SLEEP

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The vast majority of adults feel and function best when getting 7-8 hours of sleep. See if you might practice the routine of going to bed at the same time nightly and waking up the same time in the morning. This helps your body and your brain get into a good circadian rhythm. Research tells us that getting less than 6 hours of sleep can compromise brain function as it reduces blood flow to the brain.

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RE: CALMING ACTIVITIES THAT MOVE YOUR BODY

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Engaging in the myriad of activities such as gentle yoga, yoga, tai chi, Qui Gong, or Meditation, are ways to move your body that can allow for greater movement, flexibility and balance. This week is a great week to engage in one or more of these activities. As always start slow, listen to your body to prevent any injuries, and enjoy the calm and renewed energy and balance these activities can bring.

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RE: DIET AND PHYSICAL WELLBEING

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What we put in our bodies matters, so fuel your body well and you will help your body to feel and function more optimally. You may need to increase your protein intake if you are someone who does not get enough protein and you increase your physical activity. See a nutritionist, health coach, or talk to your physician if you have any dietary concerns.

 

HOW TO USE THE TRANSFORMATION THIS WEEK- OPTIONS AND POSSIBILITIES:

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Do the Transformation just how it is laid out- one challenge activity per day.

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If that feels overwhelming, pick just one or two of the daily challenges and focus on doing them each day.

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MAKE THE TRANSFORMATION WORK FOR YOU! EACH DAY IS AN IDEA AND A SUGGESTION OF WHAT YOU MIGHT DO. MODIFY TO FIT YOUR NEEDS AND GOALS.

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By the end of the week, consider how one of the daily challenge activities if repeated and became habit might help you accomplish a health goal. Decide which activity and then put it in your calendar as a regular appointment.

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Be sure to touch base with your A/E buddy regularly or as often as the two of you have agreed upon.

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Find a small way to reward yourself for completing Week 1 of the Live Well Kitsap Transformation Event!

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You may choose to track or journal your experience from the week, and /or share with us in the Live Well Kitsap forum. Take some pics and share with us what you did this week!