Wednesday

Welcome to Wednesday! Today, we're chatting about:

• Movement "snacks"

• When to use hot vs. cold compresses for pain

• The best way to simplify your health routine

• Yoga for stress relief

Discover Movement "Snacks"

Many of us may feel that unless we have 30 minutes or more to do movement, it's not worth doing any at all. However, this couldn't be further from the truth!

Enter: Movement "snacks."

These "snacks" are easy, accessible, little bites of movement — generally just 10 minutes or less! It could be even just 30 seconds to 1 minute.

Movement "snacks" are all about doing what's enjoyable, easy, realistic, and accessible. If you have a super busy day and are craving some movement, you can go on a short 5-minute walk if that's all you have time for!

Some of our favorite movement "snacks" include:

• Gentle stretches

• A quick, energizing movement — like jumping jacks, high knees, etc.

• A few minutes of dancing to music we love

• Walking — whether it's around the house, in the neighborhood, or in the office

You can really do any movement you enjoy as a "snack," as long as it's accessible! That's what makes it so great.

When to Use a Hot vs. Cold Compress for Pain

Whether it's an ache you've been dealing with for a while or you pulled a muscle, both hot and cold compresses can offer relief.

However, you may want to be strategic about when you use heat vs. cold, depending on the situation. The two aren’t actually interchangeable, so it's important to know which is best in different situations.

• Ice and cold compresses: Cold reduces the blood vessels, which makes it great for reducing swelling for small, recent injuries. It can also help ease pain.

• Heat: The warmth expands the blood vessels, which can help decrease stiffness, ease pain, and help calm spasms and cramps. It's important not to use it within the first 48 hours of an injury.

While ice and heat can be great at-home remedies for pain, if the pain is severe or persistent, it's a good idea to have it checked by a professional.

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Thank you to ARMRA for sponsoring Note To Self. 

How Yoga Can Help Relieve Stress

Yoga is a practice that has been done for thousands of years, and millions of people have enjoyed the many benefits it brings to our physical and mental health.

One amazing benefit of yoga is that it can help us feel calm and ease stress!

Breathwork and mindfulness are largely integrated into yoga. Both come with amazing stress-relieving benefits, as they help calm our minds, relax our nervous systems, ease anxiety and depression, and more!

Yoga has also been shown to ease stress hormones, and like many other forms of movement, gives our bodies endorphins — those amazing happy chemicals!

One study found that women who practiced yoga three times a week for four weeks experienced significant reductions in stress, depression, and anxiety after 12 sessions.

You can use yoga as a meditative process to shut out the noise and ground yourself when dealing with stressful emotions.

A Note From Us

Parting Thoughts

• ✅ Did You Know: Movement! That's just one of the many amazing benefits it has for our minds and bodies!

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Movement doesn't have to be all-or-nothing. Try a little "movement snack" to see how it makes you feel!

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!