I’m thrilled to share five holistic wellness practices as a physical therapist specializing in the perinatal care of active women. These valuable insights show how you can support your body’s wellbeing as part of your daily wellness routine – we’ll keep it simple, and effective. As an active mama with two littles at home and another sweet life growing within me, finding ways to integrate wellness into my daily life is SO important.
If you’re a mom, you get it. Finding a solid 60 minute slot to focus on your own health is hard to come by. That’s why I LOVE these simple, sustainable and FREE daily wellness tips that will support your well-being before, during and after pregnancy. So wherever you are on your journey into and through motherhood, know that these simple and science-backed daily practices for wellness are here to support your hormone health and give you pockets of time for, well, you!
Bonus? Include your family in these healthy habits. I love having my kids move with me. They’ll see me doing downward facing dog, and model themselves. They’ll ask to play outside or go for a walk after dinner because that’s what they’ve become used to.
You see, instilling these practices as a family can instill generational health and wellness habits. So let’s begin with you – and let’s see how this grows for your own family unit. Ready to jump into the 5 essential tips for daily wellness routine? Let’s get started!
1. Rise and Shine with Mindful Movement:
Starting your day with gentle mobility exercises can be a game-changer. As you open your eyes, take a few moments to stretch your arms overhead, gently arch your back, and point your toes. This wakes up your muscles and increases blood flow, giving you an energizing start.
Then, grab a glass of water (and whatever kiddo is your alarm clock that day if you’re in a season of life like me). Head to a space where you can move more. Maybe your little one independently plays beside you. Or, perhaps you allow them to watch a show. Give yourself 20-30 minutes of time on your mat to M O V E. This is my favorite way to start the day. Oftentimes, I do a combination of yoga and Pilates moves to optimally support my body. Other times, I’ll grab the stroller and enjoy fresh morning air and sunlight while moving our bodies.
If you are pregnant or postpartum and seeking movement support at home, check out my Perinatal Yoga Series. You’ll find four classes to support your body during pregnancy with my Prenatal Yoga Series, and four classes to progressively support your healing postpartum with my Postnatal Yoga Series. You get lifetime access to your client portal and can pause, re-watch and replay as often as you’d like. This gives you some insight into my rehab-focused cuing to intentionally support your body via movement from the comfort of your own home.
2. Breathe Deeply:
Breathing isn’t just a basic survival mechanism; it’s a powerful tool for reducing stress and promoting overall wellness. Practice deep breathing throughout the day to promote relaxation by tapping into your parasympathetic nervous system – aka the rest and digest portion of your nervous system.
Inhale deeply through your nose, allowing your belly, side ribs, back and pelvic floor to expand. Then, exhale slowly through your mouth feeling the body recoil in towards your spine from all directions. This triggers your vagus nerve, thereby calming your nervous system.
Breathing is truly the foundation of health and well-being, and is something I address with every. single. client. who walks through my door (or into my Virtual office!).
Curious about working together? You can book a free call here.
3. Hydration, Your Body’s Best Friend:
Hydration is essential for optimal bodily functions. Keep a reusable water bottle handy and sip water consistently throughout the day. Proper hydration supports digestion, cognitive function, and even your skin’s health.
Bonus: add electrolytes! My favorite is Drink LMNT. Why? Because they have no artificial colors or flavors and no sugar added. You can grab some in-office the next time you are in to see me at my Columbus Office, or you can purchase some online here.
As a physical therapist, hydration (particularly with electrolytes) is a key holistic wellness practice I recommend my patients implement for full body health.
4. Move Regularly:
Our bodies are designed to move, so aim to incorporate regular physical activity into your day. Take short walks during breaks, opt for stairs instead of elevators, and consider quick bodyweight exercises like squats or lunges. Movement boosts circulation, enhances mood, and supports cardiovascular health.
Because our bodies are made to move, we are not meant to be in static positions for prolonged durations throughout our day. For this reason, there is no “perfect posture”. Switch up your position throughout the day. Sit in your desk chair for 50 minutes, then switch to your standing desk. Watching a movie in the evening? Have a goal of changing position every hour. Not only does this promote more movement into your day, it also helps reduce stiffness and gives your body the gift of variety, which your spine, hips and neck will thank you for!
5. Mindful Eating:
Holistic wellness practices are not just about movement – as a physical therapist it’s also about nourishing your body from within. Utilize mindful eating by savoring each bite, paying attention to flavors and textures. This encourages better digestion and helps you maintain a healthy relationship with food.
No diet is perfect. Give yourself the grace to eat out. To enjoy dinner with family at your grandma’s with recipes you may not make yourself at home. Food isn’t only about nourishment, it can also be about the feel-good memories and social company that come along with it. This can boost your mood and help you feel good, too. For this reason, I highly recommend an 80/20 approach to nutrition.
Eighty percent of the time we are eating whole, nutrient dense foods. This is what I prioritize keeping in our home and what the majority of our meals and snacks consist of. Twenty percent of the time, I give us grace and the freedom to eat out at dinner without worrying about if the food was cooked with seed oils (which, in case you didn’t know, are highly inflammatory).
Within that 20%, we’re having donuts on a Saturday morning, going out for ice cream on a random Wednesday in the summer, enjoy chips at a cookout and fried food at our parish festival. In these moments, we are being mindful. Mindful of not over-consuming said chips or donuts. Enjoying every delicious bite. Having zero guilt. Knowing I nourished my body well in other moments means that my body is not going to negatively react to foods that are not as nourishing when consumed in small amounts such as this.
So, take this as your reminder that mindful, healthy eating can include grace for those feel-good foods that are steeped in memories. Health is not all or nothing. You really can have it all. 😉
Remember, as a physical therapist holistic wellness practices are about slowing down to appreciate simple practices such as these to optimally support your body. Moving your body, breath-work and wholesome nourishment are all ways you can help optimize your lifestyle today.
So, whether you find yourself in the season of life that is before, during or after pregnancy – know that by integrating these science-backed practices into your daily routine, you’re nurturing your body’s potential in a sustainable and free way. Here’s to a healthier, happier you – one holistic step at a time!
Looking for holistic movement support from home? Check out Dr. Kayla’s online programs for Preconception, Pregnancy and Postpartum!
Schedule a (free) call with Dr. Kayla
PS: Any specific questions, comments, posts you want me to cover, questions you have, etc.?! I am alllll ears and would truly LOVE to hear from you in the comments below. Let me know if these 5 essential tips for your daily wellness routine helped you!
Can’t wait to see your comments/thoughts/recommendations come through. Grateful you are here; let’s dive into all this together!
