Thank Your Body: Exercise an Attitude of Gratitude
Written by: Erica K. Daniels, CFW Fitness Professional
Ah, November! It’s time for shorter days, cooler weather, leaves falling, pumpkin-spiced everything, and yes – it’s time to reflect on gratitude. While we usually focus on external factors that we are thankful for, let’s turn our attention internally and thank our bodies. Think of it this way … When you put in the effort to maintain your physical fitness, you are thanking your body for all of its amazing capabilities.
What CAN You Do?
You may not be able to run a marathon or go on a 10-mile hike carrying 50 pounds on your back. (Neither can I). But what CAN you do to show your gratitude to your body? Here are a couple of ways to thank your body throughout the day:
- Set a timer for 40 minutes. Each time the timer goes off, stand up and do a big bear stretch for 20 seconds. Yawning is encouraged.
- Every time you take a bathroom break, do a head tilt and hold each side for 10 seconds.
- The next time you fill up your gas tank, pull your belly button in and hold your abs tight for the entire process. Breathe. Don’t hold your breath!
- Aim to complete 10 push-ups (wall or floor) every day. They do not have to be done consecutively.
- Pick one day each week where you will only drink water.
Aim Higher!
Once you’ve mastered thanking your body throughout the day, you’re ready to kick it up a notch. Let’s aim higher:
- Sign up for a fun run/walk in your neighborhood – and do it!
- Attend a weekly group exercise class (online or in person).
- Recruit a workout buddy to hold you accountable. There’s an app for that, too!
- Keep an exercise journal and track your daily steps and activities. Each month, aim higher than the previous month (even it’s just one more step).
- Develop a new, positive habit (see above for suggestions).
Recharge!
Thanking your body is not all about go, go, go. Physical activity is best paired with mental recharge. Make sure you take time every day to slow down and breathe deeply. Here’s the proper technique for deep breathing:
- Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. Or you can sit in a chair with your shoulders, head, and neck supported against the back of the chair.
- Breathe in through your nose. Let your belly fill with air.
- Breathe out through your nose.
- Place one hand on your belly. Place the other hand on your chest.
- As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that's on your chest.
- Take three more full, deep breaths. Breathe fully into your belly as it rises and falls with your breath.
November 11 is Veterans Day – Thank a Veteran a Boot Camp-styled Workout (no equipment required)
Set a timer on repeat for 30 seconds and enjoy this AMRAP (as many reps as possible) workout. Rest for 10 seconds in between each exercise. After completing all six moves, rest for one minute and hydrate. Repeat for three sets. Go!
If AMRAP's are not your favorite, try one of these workouts. One honors the Veterans Day observance 11.11.24, the other helps you honor a specific vet by completing the moves that spell out their name! (Click on the images to view larger.)
Want more? Click on the links below for more health and fit tips from CFW professionals.
Additional Resources:
Fowler, Paige; Medically Reviewed by Nayana Ambardekar, MD (2024). Breathing Techniques for Stress Relief. WebMD.