21/08/2025
3. *Mindset & Stress Management*
This is the 3rd pillar for proactive wellness.
Our minds are incredibly powerful! Managing stress, cultivating positivity, and practicing self-care are absolutely crucial for true wellness.
Think mindfulness, journaling, spending time in nature, or simply taking a few deep breaths. What helps you maintain a positive mindset amidst daily life?
_QQ: What's one small thing you do regularly to support your mental well-being?_
4. *Movement & Activity*
The fourth and final pillar is Movement.
Movement isn't just about intense workouts; it's about integrating activity into your day. Every bit counts – walking, stretching, taking the stairs.
This morning my family used the opportunity of the curfew to engage in some exercises. We should be intentional in incorporating movement into our daily routine.
Building wellness through exercise doesn't have to mean hours at the gym or a strict, intimidating routine. The key is consistency and finding ways to integrate movement naturally into your daily life. Here are some simple ideas, perfect for busy people in Nigeria or anywhere else:
1. The "Movement Snacks" Approach (Short Bursts):
*📌Morning Wake-Up* :
* _5-Minute Stretch_ : Before getting out of bed, do gentle stretches (cat-cow, knee to chest, arm circles).
* _Quick Bodyweight Circuit_ : 3-5 minutes of jumping jacks, squats, push-ups (on knees or against a wall), or lunges right after waking up.
📌 *Hourly Movement Breaks:*
* _Stand and Stretch_ : If you have a desk job, set a timer to stand up and stretch every 30-60 minutes. Do neck rolls, shoulder shrugs, and a few standing calf raises.
* _Stair Challenge_ : Always take the stairs instead of the elevator or escalator. If you're going up a few floors, challenge yourself to go up and down an extra flight.
* _Wall Sits/Planks_ : While waiting for the kettle to boil, do a 30-second wall sit or a quick plank.
* _Commercial Break Workouts (if watching TV):_
* During every commercial break, do a set of push-ups, sit-ups, squats, or jumping jacks.
* _Walk in place_ or march briskly around the room.
2. Integrating Movement into Daily Chores & Errands:
📌 *Walk More* :
* _Park further away from your destination_ (supermarket, office, market).
* _Walk to nearby places_ instead of driving or taking a bike/keke if it's a reasonable distance.
* If you take public transport, get off one stop earlier and walk the rest of the way.
📌 *Active Chores* :
* Put more effort into sweeping, mopping, or washing clothes – make it a mini-workout!
* If you have a garden, use gardening as an opportunity for bending, lifting, and stretching.
* Play with Kids: If you have children, actively play with them – run, jump, chase, dance. It's great exercise for everyone.
3. Intentional Short Workouts:
📌 *Brisk Walking* : A 20-30 minute brisk walk in your neighborhood (early morning or evening for cooler weather) is excellent cardio. You can even walk around your compound or block multiple times.
* _Dancing_ : Put on your favorite Nigerian music (Afrobeats, Fuji, Gospel, whatever gets you moving!) and dance like no one's watching for 15-20 minutes. It's a fantastic full-body cardio workout and great for mood.
* Skipping/Jump Rope: Inexpensive, effective, and can be done almost anywhere. Start with 5-10 minutes and gradually increase.
* _Online Follow-Along Videos:_ There are countless free workout videos on YouTube (bodyweight, yoga, dance fitness) that you can do from home with no equipment. Search for "10-minute bodyweight workout" or "beginner yoga."
4. Make it Social or Enjoyable:
📌Workout Buddy: Find a friend or family member to walk, jog, or dance with. Accountability helps.
* Listen to Podcasts/Music: Make your walks or workouts more enjoyable by listening to your favorite tunes, an interesting podcast, or an audiobook.
* Explore Your Area: Discover new walking paths, parks, or even just different streets in your neighborhood.
*Key Principles for Success:*
* *Start Small* : Don't try to do too much too soon. Even 5-10 minutes a day is a great start.
* *Consistency over Intensity:* Doing something every day, even if it's small, is more effective than one long, infrequent workout.
* *Listen to Your Body* : Don't push through pain. Rest when needed.
* *Make it Enjoyable* : Find activities you genuinely like, so it doesn't feel like a chore.
* *Be Patient* : Results take time, but the benefits of consistent movement (energy, mood, better sleep) can be felt quickly.
By adopting these simple ideas, you can easily weave more movement into your daily life and truly start building wellness from the ground up!
_QQ: What's your favorite way to get your body moving, even just for 15-20 minutes?_
