6 Simple Ways to Relax the Body
Relaxation is all about being in a state of mind that’s free from stress or anxiety. Here are a few strategies you can consider to calm your mind and body.
1.Practice Mindfulness Meditation
The practice of meditation relieves mental tension and relaxes the body. The University of Michigan explains meditation as a powerful tool for relaxation as it emphasizes focusing on the present moment. In addition, deep breathing works as a guide for meditation. It activates the parasympathetic nerve system, which regulates the relaxation response of the body. Hence, incorporate some easy but effective breathing exercises into your meditation routine. Here are two simple exercises for seniors:
- Breathe in and out through your nose using the equal breathing technique. You need to keep your mouth closed and relax your body while performing this technique. Repeat this for ten minutes by inhaling on a count of four and exhaling on a count of four.
- Close your eyes and inhale through the nose. Hold your breath for 5 seconds and proceed to exhale through the mouth. Repeat this exercise for 10 minutes to get the most effective results.
2. Listen to calming music
Music is a proven stress-buster not only for seniors but also for people belonging to every age group. Music connects the autonomic system, i.e. the brain, and the heart, with the limbic system, which controls emotions and feelings. Therefore, listening to soothing, slow music helps to slow down the body and let it relax. Generally, instrumental music or music without any vocals and loud beats works best for relaxing your body and mind. Some of the genres you can choose for relaxation are as follows:
- Meditation music
- Indian classical music
- Nature sounds
- Smooth jazz
3.Play Indoor Games
One of the most effective ways to escape stress is by playing indoor games. Indulge yourself in crosswords, puzzles, sudoku, etc., and shift your mind from emotions and thoughts that prevent you from relaxing. Playing these games can also help seniors maintain good cognitive health as it improves memory and concentration power.
4. Try visualization technique
Although it requires more research to prove the efficiency of visualization for relaxation, it is gaining popularity as an easy way that reduces stress. Close your eyes and imagine a pleasant setting that makes you happy. It can be anything from a picturesque sunrise to a countryside café in Italy. For better visualization, play calming music in the background or read a happy story.
5. Reach out to Friends and Family
Numerous surveys prove that people who spend time with family and friends are more likely to maintain a healthy mental situation since they act as genuine stress buffers. Sharing and spending time with trusted friends and family members helps in processing your emotions and enabling you to feel less burdened. It clears your mind to manage stressors better. Seniors can also join support groups to share thoughts and emotions. Explore hobbies
Engaging in new hobbies is a pleasant getaway from the stressors for seniors. Hobbies can work as a break with a purpose. It can turn the downtime you spend sitting around and thinking about the stressors into the time spent on relaxing and enjoying life. It also gives a sense of productivity that can help the mind to calm down. Try to indulge in activities like gardening, pottery, etc. that don’t create pressure on the physical health. These activities benefit several aspects of mental health and improve cognitive health as well.
6. Volunteer in Social Activities
Volunteering in any social activity, or working with a non-profit organization, can help boost confidence and satisfaction. As a result, it can assist in overcoming stressors and relaxation. Volunteer work also provides a feeling of pride and identity. Therefore, the better you feel about yourself, the more likely you will see your life and future aspirations in a positive light.
Read More: 8 Ways to Manage Headaches in the Elderly
Often, the simplest things can help people with stress management and enable relaxation. For some, sharing a meal with the family can help with relaxation, for others, it can be going for a walk. Although effects may differ for each individual, trying these simple relaxation techniques can enable a stress management routine. Contact our EliteCare team of health and wellness specialists for personalized guidance on living a healthy and stress-free life.