Category: Health information

Everyday Alchemy: Turning Tiny Habits into Lasting Well-Being

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Guest Blogger Kimberly N. Bryant, Depressed.biz

If you’re like most people, you don’t wake up thinking, Today, I’m going to overhaul my life. You just want to feel a little better — to move through your day with more energy, more joy, and maybe a little less mindless scrolling. The truth is, well-being isn’t a grand, impossible summit to climb. It’s the collection of small choices you make over and over. When you know where to lean in, you create a life that feels a lot better without blowing up the one you already have.

Start with Morning Rituals That Belong to You

Your day starts before your feet even hit the floor. How you wake up — not just when, but how — shapes your mental landscape. If you’re reaching for your phone while half-asleep, you’re borrowing someone else’s chaos before you’ve even made your own coffee. Instead, create a morning ritual that’s yours. A few deep breaths, a journal scribble, or even five minutes of stretching can act like a seal around your peace before the world barges in.

Reinvent Your Path with Purpose

Sometimes well-being demands a bigger move — like stepping away from a career that leaves you feeling hollow. If you’re dreaming about making a change, the good news is that online degree programs make it easier than ever to earn your degree while still working full-time or caring for family. Choosing to pursue a path in healthcare can be especially meaningful, allowing you to make a lasting impact on the health of individuals and families. You can explore a range of online healthcare degree opportunities that fit your schedule and your desire to build a life that matters.

Build “Micro-Movements” into Your Routine

You don’t have to spend an hour at the gym to say you’ve moved today. Some of the healthiest, happiest people treat movement like seasoning: they sprinkle it all over their lives. A few squats while waiting for your coffee, a short walk during your lunch break, even a quick dance while brushing your teeth — these tiny bursts of movement tell your body it’s alive and celebrated. Momentum builds through micro-movements, not marathon sessions.

Understand the Power of Intentional Eating

Eating well isn’t about discipline; it’s about design. When you stock your kitchen with foods you love and that love you back, you’re choosing nourishment over negotiation. Start thinking about meals as tiny self-care packages rather than battles to be won. A handful of blueberries, a slice of good bread with real butter, a crisp apple — those small, joyful choices add up faster than you think, and they keep your energy clean and steady throughout the day.

Find Your Own Water

One of the most overlooked yet powerful ways to rejuvenate your mind and body is simple: get in the water. Water fitness isn’t just for competitive swimmers or senior center classes — it’s an energizing, full-body reset that anyone can embrace. If you’re curious but a little unsure where to start, check out the Plano Parks and Recreation online catalogue and put Water Aerobics in the search bar. Chris Alexander’s shallow water aerobics class is at 6:30 PM on Tuesdays and Thursdays at Oak Point Recreation Center. Her deep water classes are at 8:00 AM and 9:00 AM at Oak Point. The next 4-week session begins May 5. You can register now or up to 2 weeks into the session. Late registrations are pro-rated. Registrations for the summer sessions begin May 3 for Plano residents and May 5 for non-residents. Summer classes begin June 2. Chris’s 8:00 deep water class moves to 7:45 AM in June and July. There are lots of other options offered by the Plano Parks and Recreation Department. Check out Aqua Spin, Aqua Yoga, Board Water Fitness or River Aerobics. You can also buy a membership and visit Oak Point Recreation Center or the Plano Aquatic Center during open swim hours. Floating, stretching, even just walking through water can turn a heavy day into something weightless.

Curate a “Feel-Good” Library

Your brain needs fuel just like your body does, but it doesn’t always get a say in what you shove into it. One way to quietly improve your mood and outlook is to curate a library of books, music, podcasts, or even Instagram accounts that genuinely lift you up. Instead of defaulting to whatever algorithm is shouting loudest, build your own private stash of inspiration. Five minutes with a poem you love can heal a part of you that no productivity hack ever could.

Create Spaces That Breathe with You

You don’t need to live inside an Architectural Digest spread to feel good at home. What matters most is that your space supports your energy rather than sapping it. Clear a small area that feels like a refuge — a corner for reading, a nook for yoga, even just a chair by a window. Give yourself somewhere you can land without judgment. When your physical spaces feel nurturing, it ripples into every other part of your well-being.

Commit to “Off” Moments Without Guilt

You’re not a machine, and you don’t need to justify resting. One of the most radical acts of well-being you can offer yourself is the ability to stop — on purpose, without apology. This isn’t laziness; it’s maintenance. Even two minutes of real, conscious stopping — no phone, no TV, just you breathing and being — can change your internal weather forecast from stormy to clear. Give yourself permission to live like someone who matters, because you do.


At the end of the day, well-being isn’t a product you can order or a lifestyle you have to post about. It’s the texture of your ordinary days. It’s your coffee in a favorite mug, your ten-minute walk that nobody sees, your decision to drink water because you love how it tastes, not because someone told you to. You don’t have to become a brand-new person overnight. You just have to love yourself enough to believe small moves matter. Because they do. Every time.

Thanks, Kimberly! Check out my article on her blog site, Depression and Water Exercise.

See you in the pool!

Author/Instructor Photo
Chris Alexander

Health information / water fitness

Sustaining Wellness: Strategies for Long-Term Self-Care Success

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Image: Freepik

My Guest Blogger is Kimberly N. Bryant, who has a blog at Depressed.biz Check out my post about Depression and Water Exercise on her site.

Achieving wellness and self-care goals requires more than just good intentions; it demands a thoughtful approach and commitment. In a world where distractions are plentiful and time is scarce, finding effective strategies to maintain focus on personal well-being is crucial. By prioritizing these strategies, you can create a foundation that supports both your mental and physical health, ensuring that your wellness journey is both rewarding and sustainable.

Practice Mindfulness and Meditation

Incorporating mindfulness and meditation into your daily routine can significantly boost your psychological well-being and help you maintain consistency with your wellness goals. Mindfulness, which involves being fully present in the moment, has been shown to reduce stress and improve mental clarity. Meditation, a more structured practice within the mindfulness framework, can calm the mind and increase awareness of your thoughts and surroundings.

Learn Time-Blocking

Embracing time-blocking techniques can revolutionize your wellness journey by ensuring you dedicate specific, non-negotiable periods for self-care activities. By reserving time for exercise, mindfulness, and nutritious meals, you can prioritize these vital practices amidst the daily hustle. This approach not only fosters consistency but also aligns your schedule with your personal values and wellness objectives. By treating these wellness practices as essential appointments, you create a structured environment that supports your overall health and productivity.

Elevate Your Career Through Online Learning

Staying true to your career goals often requires ongoing learning and skill development. Pursuing an online degree offers the flexibility and convenience needed to achieve your professional aspirations without interrupting your career. You can enhance your expertise in areas like IT and computer science while continuing to work. This is worth exploring to not only earn while you learn but also position yourself advantageously in a competitive job market.

Strengthen Your Social Network

Building a strong support network of friends, family, or support groups can be a powerful tool in maintaining your wellness and self-care goals. Sharing your experiences with others not only provides emotional relief but also fosters a sense of belonging and understanding. Engaging with people who care about you can help mitigate the negative health effects of stress, such as burnout or emotional exhaustion, which are common in high-pressure environments. Moreover, participating in activities with others who share your interests, like joining a club or a class, can enhance your social skills and expand your network.

Develop a Balanced Meal Plan

Creating a meal plan that balances indulgence with nutrition can help you stay consistent with your wellness goals. By planning your meals, you have control over the ingredients, which allows you to reduce excess fat and sugar while still enjoying occasional treats. This approach not only aids in weight management but also lets you savor your favorite dishes guilt-free. By incorporating these principles, you can enjoy dining out or indulging in a favorite dish while adhering to your wellness objectives.

Monitor Sleep Patterns

Incorporating sleep tracking technology into your routine can significantly enhance your rest quality and overall wellness. These devices, often found in smartphones or wearables, track metrics like heart rate and movement to offer insights into your sleep patterns. While not as precise as a professional sleep lab, they provide a convenient way to identify sleep disturbances and patterns. By understanding these insights, you can make lifestyle adjustments, such as reducing caffeine intake or modifying your bedtime routine, to improve your sleep quality.

Learn How to Say “No”

Mastering the art of saying “no” is essential for maintaining your wellness and self-care goals. By setting boundaries with your time, you safeguard your most valuable asset and ensure it is dedicated to what truly matters to you. Saying “no” to commitments that drain your energy allows you to focus on activities that align with your priorities and enhance your well-being. This doesn’t mean you’re closing doors permanently; rather, you’re choosing to keep your options open for future opportunities that better fit your current capacity.

Incorporating these strategies into your lifestyle is not just about reaching goals but about creating a life that reflects your values and aspirations. Each step you take towards wellness and self-care is a commitment to yourself, fostering resilience and a deeper sense of fulfillment. As you continue on this journey, remember that consistency and dedication are your allies in achieving a healthier, more balanced life.

Dive into a World of Wellness

Exercise is an important component of wellness, and water exercise is a great way to work out. For more information on water exercise see Water Fitness Lesson Plans and Choreography and Water Fitness Progressions by Christine Alexander. Water Fitness Lesson Plans and Choreography is now out of print, but a few copies are left on Amazon and some used copies are available, or you can buy it as an e-book. Thanks, Kimberly.

See you in the pool!

Author/Instructor Photo
Chris Alexander

Health information

Women Can Beat the Daily Grind with These Smart Tips

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Photo via Pexels

Guest Blog provided by Jason Lewis https://strongwell.org/

In the relentless hustle of modern life, balancing career demands with personal well-being often feels like a daunting challenge, particularly for working women. This article explores actionable strategies designed to enhance your daily routine, empowering you to not only survive but also flourish both personally and professionally. These methods aim to elevate your overall quality of life, ensuring a harmonious balance between professional success and personal health.

Setting Achievable Milestones

Begin by setting realistic goals for yourself. Whether aiming to complete a project ahead of schedule or planning a small weekend getaway, goals should be attainable and aligned with your capabilities. This approach reduces stress and fosters a sense of accomplishment, which can be incredibly uplifting. Embracing manageable expectations helps maintain motivation and keeps you focused on progressing steadily rather than burning out.

Refresh and Revitalize with Water Fitness

Dive into the refreshing world of water fitness. This invigorating form of exercise not only enhances your physical health but also offers a serene escape from the daily grind. The buoyancy of water reduces strain on joints and muscles, making it a perfect activity for unwinding after a long day. Engaging in water aerobics or swimming laps around the pool can clear your mind and invigorate your body, preparing you for the challenges ahead with renewed energy.

Expanding Horizons through Online Education

If you’re contemplating a career shift or aiming to advance professionally, consider getting a degree in psychology through an online program. This type of degree offers profound insights into cognitive and affective processes, equipping you to effectively support those in need as you build a career that fulfills you. Online degree programs provide the flexibility needed to continue full-time employment while enhancing your qualifications, allowing you to improve your career prospects without compromising your current job responsibilities.

The Power of Positive Speech

Practice positive self-talk. This is about nurturing your inner dialogue to be more compassionate and encouraging. Replace self-criticism or doubt with affirmations and optimistic perspectives. This shift not only enhances your mental resilience but also improves your overall emotional health, paving the way for a more productive and fulfilling work-life experience.

Entrepreneurial Aspirations

For those dreaming of entrepreneurship, becoming your own boss is an exhilarating prospect. Start by drafting a business plan and understanding market needs, then go to the website of an online logo maker to create a distinctive and appealing logo on your own. By selecting a suitable template and customizing it with the right fonts and colors, you can effectively reflect your brand’s ethos, which is crucial in establishing your business’s identity and attracting potential customers.

Learn Forgiveness

Incorporate forgiveness, both towards yourself and others, into your daily life. Letting go of past grievances or self-imposed guilt can dramatically decrease emotional burdens and enhance mental clarity. This liberation from negative past experiences allows you to focus more on present opportunities and future aspirations.

Reflect, Learn, and Grow

Engage in regular self-reflection by dedicating time each week to contemplate your recent experiences, the decisions you’ve made, and their outcomes. This practice aids in learning from past actions and supports making more informed decisions in the future. Enhancing your decision-making process can significantly boost your sense of self-efficacy and overall mental well-being.

Mental Gymnastics

Make time for activities that promote mental stimulation. From solving puzzles to engaging in creative writing, activities that challenge your mind can enhance cognitive functions and lead to greater job performance and personal satisfaction. These activities are essential in keeping your mind sharp and ready to tackle complex problems both at work and in personal endeavors.

Each day presents a new opportunity to enhance your well-being while achieving professional success. By integrating these strategies into your routine, you not only improve your quality of life but also empower yourself to meet career challenges head-on. Embrace these practices to navigate your work-life path with confidence and grace, ensuring you thrive in all aspects of life.

Water Fitness Lessons offers resources to help instructors learn how to manage their own water fitness classes and provide the best possible experience for their students. Get in touch today with questions or comments.

Thanks, Jason.

Author/Instructor Photo
Chris Alexander

Health information / Stress Relief

Exercise Motivation

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Strength Training
Aerobic Exercise

I get it. It’s hard to make time for exercise. You know you should exercise. Maybe your doctor told you to exercise. But you’ve got work projects, and household responsibilities, and maybe kids with all of their activities. And then there’s social media, and Netflix, and you are so tired by the end of the day. It’s easy to postpone exercise until after you’ve made that important business presentation, or after you’ve finished your home repair project, or after your daughter’s soccer season ends.

On the other hand, no one likes to think about becoming frail as they age. According to the Clarity Final Report (2007), the things people fear the most about aging are (1) losing their independence because of poor health, poor memory or an inability to get around, (2) having to move into a nursing home, (3) losing their family and friends, and (4) having to give up driving. Exercise is the prescription for postponing most of these life-altering events indefinitely into the future. This is one reason why the American College of Sports Medicine recommends strength training 2-3 times a week and at least 150 minutes of aerobic exercise every week. Research has shown that following these guidelines is associated with lower mortality risk.

Strength Training. According to an article in the New York Times, “People Who Do Strength Training Live Longer – and Better” (August 24, 2022) people who take part in strength training sessions 1-2 times a week have a 40% lower mortality risk than those who don’t exercise at all. Muscle strength is required to get out of your chair, to open a jar of pickles, to carry your groceries into the house, to do yardwork and more. We progressively lose muscle mass as we age, but regular strength training prevents the loss of muscle mass and improves both muscular strength and endurance. Building muscle increases the amount of fat-free mass in your body and increases your resting metabolism. Stronger leg muscles protect the joints and make them more stable, which helps reduce the pain of osteoarthritis. Stronger leg muscles also reduce the risk of falls in older adults. Stronger muscles in the back and abdomen allow you to stand up straight and avoid lower back pain as you age. Strength training increases bone mineral density which lowers the risk of osteoporosis, and for those who already have low bone density it helps slow the progression of the disease. Strength training increases glucose metabolism which lowers the risk of diabetes, and for those who are already diabetic, it helps manage glucose levels. Strength training lowers the incidence of many chronic diseases, and improves psychological well-being.

Aerobic Exercise. Aerobic exercise is strength training for your heart. The heart is the most important muscle in the body. It beats 24 hours a day, 7 days a week. Regular aerobic exercise increases the ability of the lungs to hold air and strengthens the heart muscle so that it pumps a greater volume of blood with each stroke. Aerobic exercise lowers the resting heart rate. The maximum amount of oxygen your heart can deliver to the working muscles declines as you age, mainly due to physical inactivity and an increase in body fat. Once it declines to a certain level, a person loses functional independence. Poor aerobic fitness is a more accurate predictor of death than risk factors such as hypertension, smoking and diabetes. Aerobic exercise retards this decline. Aerobic exercise also improves insulin sensitivity, helps prevent diabetes, can reduce coronary artery disease risk by 50%, lowers the incidence of colon cancer and breast cancer, can improve balance and prevent falls, preserves bone mineral density, can help the exerciser lose and maintain loss of body fat, lowers blood pressure (if elevated), and can improve cholesterol and triglyceride levels. Recent research suggests that aerobic exercise is also good for your gut bacteria.

The longer you go without regular exercise, the more likely you are to have dementia. You are also more likely to get diabetes, heart disease, and high blood pressure, all of which may be linked to Alzheimer’s disease. There is no time like the present to get started. You do not have to lift heavy weights. In fact more repetitions with lighter weights has been shown to be more effective with older adults. You do not have to start running marathons for your aerobic exercise. Find something you enjoy: a brisk walk in your neighborhood, ride a bicycle, play pickleball, go dancing, join a sports league, swim laps, or take a water fitness class. Check out the Plano Parks & Recreation website or the Parks & Rec website in your city for more options.

See you in the pool!

Author/Instructor Photo
Chris Alexander

benefits of exercise / Fitness / Health information

Breathe!

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Breathing clipart human breathing, Breathing human breathing ...

We usually breathe without thinking about it. It may come as a revelation to learn that there is more than one way to breathe and that how we breathe affects our posture and mobility. There are also a variety of breathing techniques that can be utilized. Most people use a chest-oriented breathing pattern. They take a deep breath by expanding their rib cage. They pull their stomach in and breathe only into their rib cage, lifting it up as they inhale. This type of breathing recruits the chest, neck, shoulder and upper back muscles, which leads to poor posture and chronic tension, which in turn reduces mobility.

The most efficient and effective way to breathe is diaphragmatic or lower abdominal breathing. In the clip art image to the left, the top of the diaphragm is represented by the curving red line at the bottom of the lungs. Diaphragmatic breathing is sometimes referred to as belly breathing. Try placing the edge of your hands alongside the lower rib cage where the red line is and take a breath. If you experience a noticeable lateral expansion of the rib cage, you have taken a diaphragmatic breath. Now exhale by squeezing an imaginary sponge upwards in the stomach. Another way to make sure you are breathing diaphragmatically is to put the tip of your tongue on the roof of your mouth just behind your front teeth. This stimulates your vagus nerve ending, which is involved in the regulation of breathing, and causes diaphragmatic breathing.

Diaphragmatic breathing has many benefits. It decreases blood pressure, decreases stress, decreases heart rate, and decreases pain and pain awareness. It also increases circulation, increases blood flow to the muscles, improves digestion, and improves ability to focus. Combining diaphragmatic breathing with extension exercises in the water is one way to decrease pain. Try walking backward and breathing diaphragmatically, lifting the crown of your head each time you inhale. Next press your shoulder blades down on inhalation. Relax completely during exhalation. Point your thumbs out to externally rotate the shoulders on inhalation and again relax completely during exhalation. For more information on diaphragmatic breathing, see the article written by Ruth Sova, the founder of the Aquatic Therapy and Rehab Institute, “Pain and Our Breathing Patterns” in Akwa June/July 2019 and her article “Aquatic Therapy Implementation” in Research to Practice Newsbytes Vol. 1 No. 2 Find the articles by logging onto the members only section of the AEA website.

The use of diaphragmatic breathing during exercise helps you increase your aerobic capacity, since it increases circulation and blood flow to the muscles. This is important for exercisers wishing to improve or maintain their levels of fitness. Elite athletes wishing to improve their performance may take the extra step of having the maximum amount of oxygen their bodies can utilize during exercise, or VO2 Max, measured in the lab. For more information on VO2 Max, see the article written by Dr. Luis Javier Pena-Hernandez, MD, FCCP in Garage Gym Reviews.

There are also breathing techniques to facilitate a variety of outcomes. The USMD Health System encouraged a 4-7-8 breathing exercise that is proven to help people relax. Breathe in for 4 seconds, hold your breath for 7 seconds, and breathe out for 8 seconds with gusto! Dr. Nick Shroff, a urologist and Yoga teacher in Plano, Texas, did a presentation on breathing at a Yoga festival on June 16, 2022. He also described the 4-7-8 breathing technique, adding that it helps to put your hand on your belly and push the hand out as you inhale (diaphragmatic breathing), then relax the shoulders as you hold your breath, and finally push the belly in and relax the jaw as you exhale. He said it not only relaxes you but it also helps you fall asleep. Pursed lip breathing increases lung capacity. Breath in for 2 seconds, the breathe out for 4 seconds with pursed lips, as if you are blowing out a candle. An intentional breath hold improves fitness, calms the nervous system and decongests the nose. Take a small breath in and exhale a small breath, then hold your breath until the first sign of breath hunger. To make breathing more efficient during rest, close the mouth and inhale through the nose, then open the mouth and exhale as if you are trying to fog a mirror, whispering “ahhh!” Humming Bee breathing increases oxygenation to tissues, soothes the nervous system, and ventilates the sinuses. Inhale through the nose, then do a prolonged exhale with a humming sound. Press your ear flaps with your fingers to focus on the humming vibration. .If someone is hyperventilating, they are quickly taking in oxygen but not exhaling enough CO2. Breathing in a paper bag makes them inhale their exhaled CO2 and restores balance. Finally Dr. Stroff said that observing your breath anchors your mind in the present. (See my blog post on Mindfulness.) Laurie Denomme, the founder of WECoach, an organization that trains and supports water fitness instructors, described a breath optimizing strategy developed by Carl Stough, the founder of the Institute of Breathing Coordination. His strategies were used with emphysema patients and later by Olympic athletes to handle greater workloads. He called one breath strategy “whisper counting.” First inhale, then as you exhale, in a low whisper count 1-2-3-4-5-6-7-8-9-10 quickly and as many times as you can until you naturally run out of air. Then take a breath.

I find this fascinating and I’m looking forward to practicing diaphragmatic breathing with my classes. See you in the pool!

Author/Instructor Photo
Chris Alexander

Breath / Health information / Stress Relief