Before the holidays take over
Five-minute habits to keep you steady through December.
Ashley Katzenback, PT, DPT · · 3 min read
Hi Friends,
We're officially in the last quarter of the year. Between school schedules, fall sports, work deadlines, and the holidays on the horizon, this is when most of us quietly put our own health on the back burner. We tell ourselves we'll start fresh in January.
I'd like to suggest a different plan this year. Instead of waiting for a big reset, build in small, intentional ones. Five minutes at a time. Things that are easy enough to do on your busiest day, and that add up by the time the calendar flips.
This week I wrote a blog about one of my favorites, legs up the wall, and the science behind why it calms your nervous system. It got me thinking about all the other five-minute resets that make a real difference. Here are five to carry you through the season.
5 five-minute resets for the season
1. Legs up the wall: the end-of-day downshift
Lie on the floor with your legs resting up a wall and breathe slowly for five to ten minutes. Lying down, raising your legs, and letting them go completely passive all nudge your nervous system toward "rest and digest." It's my go-to after a long day on my feet or before bed when my mind won't settle.
2. The movement snack: protect your strength
You don't need a full workout to keep muscle on your side. Five minutes of squats, stair climbs, wall push-ups, or a few slow step-ups counts. Do it while the coffee brews or between meetings. Muscle is one of your best investments in longevity, and the holidays are when it quietly slips.
3. The after-dinner walk: help your body handle the feast
A short, easy walk after a meal helps your muscles take up sugar from your bloodstream. Holiday meals are the perfect time to make it a family tradition. Five minutes around the block counts.
4. Morning light: anchor your sleep before the clocks change
Daylight saving time ends on Sunday, November 1, and the short days can throw off sleep and mood. Step outside for five minutes of natural light soon after you wake up, even on a cloudy Cape morning. Morning light helps set your internal clock, which makes it easier to fall asleep at night.
5. The long-exhale breath: a reset you can do anywhere
In line at the store, in traffic, or before a family gathering: breathe in through your nose for four counts, then out for six. Making the exhale longer than the inhale is one of the quickest ways to slow your heart rate and take the edge off stress.
Finish the year strong
If you want a clearer picture of what your body needs heading into the new year, now is a great time to book your Movement Physical. It's our twice-yearly 3D movement screen, and it shows exactly where to focus, from strength to mobility to recovery.
If you have FSA dollars left, check your plan's year-end deadline. It may be a good time to put them toward your care.
Refer yourself to physical therapy. No one else is going to do it for you.
Here's to a steady, intentional end to the year. Reply and tell me which reset you're trying first. I read every one.
Legs Up the Wall: The Science of a Five-Minute Reset
Legs up the wall shifts your body toward rest-and-digest mode. A Cape Cod physical therapist explains the science, how to do it, and who should skip it.
Read the full article →