Let’s Get Going

RELAX

Try these relaxation techniques. Practice the ones that work best for you at least once a day.

Deep breathing

  • Sit (using good posture). Place hands firmly on stomach.
  • Inhale. Inhale slowly and deeply through the nose, feeling your lungs expand fully.
  • Hold the breath for a few seconds. Think “Relax.”
  • Exhale. Slowly exhale through your mouth.
  • When your lungs feel empty; begin the inhale-exhale cycle again.

Clear the mind

  • Reduce distractions, noise and interruptions.
  • Try to set aside 5-10 minutes daily to practice clearing your mind.
  • Sit comfortably, loosen any tight clothing and relax.
  • Close your eyes and begin to breathe slowly and deeply.
  • Mentally focus on one peaceful word, thought or image.
  • If other thoughts should enter your mind, let them go- relax, breathe deeply and try again. Stretch and exhale upon completing the exercise.

Visualization

  • Picture a peaceful setting that has particular appeal and imagine all the details to help you relax.
  • Try to visualize feeling warm, calm and relaxed.

Muscle relaxation

  • Sit or lie down in a quiet place.
  • Focus on each of the major muscle groups (the face, shoulders, arms, hands, chest, back, stomach, legs and feet).
  • Tighten a muscle such as your hand muscle and notice how it feels (taut and strained).
  • Release the tension and pay close attention to how it feels (lighter and relieved of pressure).
  • Concentrate on the difference between the two sensations.
  • Recognize what it feels like to relax so you know when it’s time to take a break.

ALTERNATIVE WORKOUTS

Where can you find some new ideas for a workout?

  • Your local adult education program
  • Your local library may have exercise videos
  • Your local YMCA
  • Your local newspaper
  • Your local community or health center

Have you found some new activities that you’d like to try?

  • Write them here:

Many programs are available that are low cost or free.