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Fitness
Published Tuesday Apr 21, 2020 by Garmin

Advice from Garmin: Taking Care of Your Physical and Mental Health in Uncertain Times

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Garmin
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Mindbody Community

Now, more than ever, it’s important for us to band together and support one another. And investing in your well-being can help improve mood and maintain a sense of normalcy in times that are really not normal at all. That's why we've teamed up with Garmin to create a list of tips to help you maintain physical and mental health at home.


Staying Active

The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. With all of us cooped in our homes and apartments, it can be difficult to achieve these targets. With that limitation, we have a few ways to keep moving and stay active. 

Yoga helps you destress and focus on breathing. Book virtual yoga on the Mindbody app!

Pilates helps you maintain flexibility, strength, balance and body awareness. Book virtual Pilates on the Mindbody app! 

Treadmill running gets your legs moving and your heart rate up. You can switch it up with speed intervals, incline and decline, side steps and more. 

Indoor cycling lets you break a sweat and connect with a virtual community. Book virtual cycling on the Mindbody app!

Outdoor walking and running helps you connect with nature and boost your immune system.

Partner workouts with a spouse or housemate are a fun, stress-free way to stay motivated and connected. 

In-home challenges such as going up and down steps, laps around the living room or hide-and-seek keep the whole family moving. 

Set up virtual challenges with your friends and family to engage from a distance, such as seeing who can do the most push-ups or hold a plank longer. 

Try dance cleaning to bring fun and cardio to your chores. Turn on your favorite tunes and dance around while you clean every part of your home. 

Create your own scavenger hunt with household items. Make it a little more challenging with clues. 

Work out with your kids or pets… literally. Do goblet squats while holding your toddler or bench press your poodle. 


If you have a Garmin Venu, vívoactive 4/4S or fēnix 6, you can download premade, step-by-step workouts here. 


  

Stress 

Stress is not just a vague feeling of being overwhelmed, anxious, or exhausted. It’s a physiological phenomenon that can be observed and measured. When you are under physical, mental, or emotional stress, your body releases a complex mix of hormones and chemicals. This release can cause several reactions, such as increased blood pressure, heart rate, and muscle tension.  When stress becomes chronic, it can lead to both mental and physical issues.  

Most Garmin smartwatches measure stress levels based on heart rate variability. If your Garmin device detects periods of high stress, you’ll be prompted to do a guided breathing exercise to help reduce tension, relieve tension and relax.

 

Sleep

Sleep is essential to maintaining your health.  It’s been shown to increase productivity, lower weight gain risk, and affect your immune system. Most adults need seven to eight hours of good sleep each night, while teenagers need nine to ten hours. School-aged children may need ten or more hours of sleep each night.

Advanced Sleep Monitoring on Garmin devices measures total hours of sleep, as well as classification of sleep stages: light, deep, REM, and awake periods. To help improve your sleep, experts recommend sticking to a consistent sleep schedule, avoiding heavy meals within a couple hours of bedtime, and reducing overall stress. Knowing how well you’re sleeping and following these guidelines can not only improve your sleep, but also improve your overall health. 


Garmin devices are great tools to help you stay on top of your health while you’re at home, with features to help you keep moving and track your health stats. Find the perfect one for you here! 

While everyone is doing their part to stay isolated and maintain social distancing, remember that we’re all in this together. Whether you follow these tips or have some creative ideas of your own, we hope you all stay safe, healthy and connected during this time. 

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Garmin
Sports Technology Company
About the author
Garmin makes products that are engineered on the inside for life on the outside. They do this so their customers can make the most of the time they spend pursuing their passions.
shanila sattar
Wellness
Published Wednesday Mar 17, 2021 by Shanila Sattar

Foundational Steps to Cultivating a Daily Self-love Practice

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When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do. 

How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?

As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.

 

Step 1: Learn to set boundaries

Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.

When thinking about your boundaries, ask yourself:

  • How do I feel without having boundaries?
  • What would I like to have boundaries around?
  • Are my boundaries actual boundaries or am I creating walls in my life?
  • How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion

In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect. 

Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.

When thinking about self-compassion, ask yourself:

  • How do I respond to stressful situations?
  • How hard am I on myself?
  • How do I celebrate myself?
  • How do I show myself kindness?
Step 3: Nourish yourself

In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.

Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion. 

When thinking about nourishment, ask yourself:

  • How do I nourish my emotional well-being?
  • How do I nourish my mental well-being?
  • How do I nourish my physical well-being?
  • How do I nourish my spiritual well-being?
  • How do I nourish my social well-being?
  • How do I nourish my financial well-being?

That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain. 

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

 

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar