Staying Active in the Winter Months

The cold months here in Wisconsin can convince a lot of us that exercise can be put on hold until Spring. Yet we know the benefits to staying active (lower blood pressure, relief from stress and depression, and reducing your risk for several diseases) come from doing it regularly. Seasonal Affective Disorder (SAD) is a common type of depression that is related to the change in seasons - especially the shift into winter.  So how does one fight the cold and keep moving? Just like any new habit, it helps to find an activity that you look forward to doing and even a partner to do it with for extra accountability. Maybe a variety of activities is what will work for you - lending a challenge to the body and the mind during these slow moving months.

If you were born and raised in Wisconsin, the following winter activities probably are familiar to you - but has it been a while since you’ve done them? Could you now invite your kids to try it with you?

  • sledding, snow tubing, skiing or snowboarding
  • ice skating, snowshoeing or cross country skiing
  • snowmobiling or renting a fat tire bike and hitting the trails
  • taking brisk walks in the city or in the woods; either with a destination or time limit in mind or without
  • shovel snow from your driveway and offer to do your neighbors’

If you don’t necessarily enjoy being out in the elements, there are plenty of ways to stay active while also indoors:

  • get hand weights and resistance bands to do resistance exercise at home
  • buy or rent an exercise DVD from the library or download an exercise app for your smartphone
  • practice yoga: there are free videos here (https://www.doyogawithme.com/)
  • go indoor rock climbing at Adventure Rock
  • schedule a day each month to deep clean: extra cleaning like mopping or cleaning windows will get your heart rate up
  • join a gym or health club: there are a variety of group exercise classes for all levels 
  • join an indoor sports league like soccer, volleyball or basketball

If you’re not in a place to start up a new activity, just know that having a daily ritual of any kind can make the winter months more enjoyable. Even walking around the block on your lunch break or parking far away when you do errands can help alleviate tension in the muscles from long periods of sitting and help you think clearer. As your blood flow increases and your body warms up, being outdoors will start to have a positive association thanks to the release of the protein BDNF (Brain-Derived Neurotrophic Factor). This acts as a reset switch which is why we eventually feel happy and so at ease after exercising.

The cold, dark days take adjusting to and everyone struggles with it at least sometimes. Lower the feelings of isolation at this time of year by asking a friend, coworker, neighbor, significant other or family member to join you in getting outside on a regular basis. Start small with the goal to get outside for a walk at least once a week and build from there to find a new rhythm that works for you. 

Mke Magazine Health

We are so grateful to Milwaukee Magazine for reaching out to us for the Health edition! For sale now, the article features local "spa" remedies that have medicinal properties.  We are enthusiastic about the work we do, and shared the benefits of far infrared sauna and acupuncture for seasonal depression and anxiety.  Find your copy and see what other great businesses are providing to improve holistic healthcare in Milwaukee!

Creating an In-Body Experience

Building and maintaining a relaxation or meditation practice is ever growing in importance, but some methods may work better for you than others. One type of meditation that can easily be practiced while at home is a body scan meditation. You can feel an improvement in your state of mind and relaxation after 30 minutes, 5 minutes or even 3 minutes.

This approach is a way to get in touch with the body, let go of feelings of needing to get stuff done and create an “in the body” experience. Finding the links between emotions and physical sensations in your body can bring you in touch with many aspects of your life. Many of us know we struggle to manage stress and anxiety, but don’t completely understand how it affects us. This practice is a safe, simple way to release those pent-up emotions, bring mindfulness to the body and be present. 

Depending on your preference, you can use an audio guide to help you start the process or try it out on your own by reading a transcript. It's a good idea to find a space that is quiet, comfortable and where you can't easily be disturbed. Initially, give yourself a 30 minute window to try it out and see where it takes you. Once you get a hang of it, you can scale back or add more time as needed. Start by lying down or sitting up if you prefer, and begin by feeling the weight of your body on the floor, bed or chair. Once you're comfortable, you can follow the next few steps to start practicing a body scan meditation:

  1. As you breathe, imagine your breath going down your body and into your toes.
  2. Expand your awareness to the sole of your foot.
  3. Repeat this process of gentle, kind, curious accepting awareness with the lower part of the left leg, the knee and the upper part of the left leg.
  4. Gently shift your awareness around and down the right leg, to the toes and in your right foot.
  5. Become aware of your pelvis, hips, buttocks and all the delicate organs around there. Move up the lower torso, the lower abdomen and lower back.
  6. Bring your attention to your chest and upper back. 
  7. Go to both arms together, beginning with the fingertips and move up to the shoulders. Focus on your neck. Imagine a space in the top of your head and soles of your feet.
  8. Now let go of all effort to practice mindfulness. Acknowledge the time you've taken to nourish your body and mind. Come out of this meditation gently.

So when is a good time to do this meditation? Since the body scan meditation asks you to lay down, it fits perfectly into a bedtime routine. Many times we rush from our hectic day right into bed without releasing the energy of the day, and this can contribute to poor sleep and the inability to fall asleep. Taking just 5 minutes to check in and bring some relaxation to your mind and body will help you slip right into a deep, quality sleep each night. 

FREE Auricular Acupuncture

We would like to give back to the community we serve at this time of increased stress and anxiety post-election.  We offer love and unity to everyone who is suffering with the tension of the current times.  Ear acupuncture in a group setting.  20 minutes. Walk-Ins Only. No charge.

SATURDAY, NOVEMBER 19   10AM-1PM

MKE MINDBODY WELLNESS