tag:www.naturalawakenings.com,2005:/categories/fit-bodyFit Body Fit Body | Natural Awakenings Magazine Healthy Living Healthy Planet2024-03-18T15:33:46-04:00urn:uuid:8da828fc-2cb2-4944-937f-0a962eb3384e2024-02-25T19:46:41-05:002024-03-18T15:33:46-04:00Emerging Trends in Fitness: The Latest From Workouts to Wearables2024-02-29 09:25:00 -0500Kimberly Whittle<p>Multiple studies report that an active lifestyle offers mental and physical benefits, as well as a longer healthspan. Workout strategies and fitness equipment are continually evolving to meet changing consumer interests, incorporate scientific discoveries and take advantage of technological advancements. Here is a look at the latest emerging trends in fitness.</p><p> </p><p><b>In-Person V</b><b>ersus </b><b>Online Fitness Programs</b><b></b></p><p> </p><p>Connected fitness equipment that replicates the gym experience at home with online programs led by professional trainers has experienced a downturn in sales since the end of the pandemic. <a href="https://www.retaildive.com/news/lululemon-discontinues-mirror-peloton-apparel-fitness-content-partnership/">Lululemon Studio Mirror</a> went out of business and Peloton has <a href="https://www.reuters.com/business/peloton-forecasts-weak-second-quarter-revenue-2023-11-02/">lost 40 percent</a> of its value. The financial struggles for connected fitness are expected to continue in 2024 as consumers seek in-person connections in the post-pandemic world. The <a href="https://www.ihrsa.org/about">International Health, Racquet and Sportsclub Association’s</a> annual <a href="https://athletechnews.com/in-person-fitness-rebounds-post-pandemic-ihrsa-global-report/">member survey</a> reports a rise in gym and studio memberships and revenue across low-cost, luxury and boutique facilities; this upswing is expected to continue.</p><p> </p><p><b>Advances in Technology</b></p><p> </p><p><a href="https://healthnews.com/family-health/healthy-living/wearable-medical-devices-used-in-healthcare/">Wearable devices</a> that track workouts, steps and active minutes, and use biosensors to monitor health data like heart rate, blood pressure and sleep patterns continue to be popular as their functionality expands. Enhancements to popular devices <a href="https://healthnews.com/family-health/healthy-living/wearable-medical-devices-used-in-healthcare/">include</a> Apple Watch’s ability to identify abnormal heart rhythms; Fitbit’s improved accuracy of health and fitness monitoring and storage software; and NADIX Activewear’s capability to tell if yoga moves are being performed properly.</p><p> </p><p>Tech companies are expected to continue to improve the accuracy of their sensors, technology and connectivity, as wearables are part of a broader trend toward data-driven training. Real-time statistics like heart rate, velocity and speed can help individuals monitor the effort and intensity of workouts and help coaches tailor programs to each client, even in group settings. Companies like <a href="https://www.meta.com/quest/fitness/">Meta</a> and <a href="https://www.npr.org/2024/01/17/1223996232/2024-best-vr-fitness-apps-and-games">Les Mills</a> are also expanding virtual reality for workout applications, allowing users to visit surreal locations for real fitness results without leaving home.</p><p> </p><p><b>New Weight-Loss Drugs</b><b></b></p><p> </p><p>A combination of aerobic exercise, strength training and diet can improve metabolic function, reduce body fat and increase the chances of maintaining a healthy weight. A new class of drugs called <a href="https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/expert-answers/byetta/faq-20057955">glucagon-like-peptide 1</a> (GLP-1) agonists, such as Ozempic and Trulicity, which have been used to treat Type 2 diabetes, also lead to weight loss and may <a href="https://www.nejm.org/doi/full/10.1056/NEJMoa2306963?logout=true">improve heart health</a>.</p><p> </p><p>“This class of medications is not a replacement for exercise,” stresses Steven Masley, M.D., a physician, nutritionist and author of <i>The 30-Day Heart Tune-Up. </i>“The drugs’ mechanisms of actions are very different; they are dramatically more expensive; and they have occasional worrisome side effects—in contrast with exercise that has multiple health benefits.Exercise does not just enhance weight loss and blood sugar control, it also improves brain function, helps you with sleep, reduces stress, strengthens bones, improves intestinal function and improves mood. For those taking GLP-1 medications, the best results will occur when they are combined with exercise.”</p><p> </p><p><b>Blending of Health, Wellness and Fitness</b><b></b></p><p> </p><p>An emerging trend is the blurring of lines between health clinics and fitness centers. Some medical offices are adding personal trainers to their teams in order to complement the work of doctors and nurses, while fitness centers are acquiring or developing their own clinics to prescribe weight-loss drugs, hormone replacement protocols, integrative therapies and infrared sauna sessions. One such example is Life Time Fitness’ flagship health club in Minneapolis.</p><p> </p><p><b>Strength Training Craze</b><b></b></p><p> </p><p>Strength, or resistance, training continues to grow in popularity, especially among Generation Z-ers that love to post photos of their fit selves on social media and appreciate the science-based benefits, including muscle building, cardiovascular improvements, increased bone density, reduced body fat and stabilized joints.</p><p> </p><p>A study of more than 400,000 people published in the <a href="https://bjsm.bmj.com/content/56/21/1218"><i>British Journal of Sports Medicine</i></a> found that those regularly practicing strength training along with aerobic exercise had a lower risk of death than those that performed only aerobic training. Another analysis from the <a href="https://bjsm.bmj.com/content/56/13/755">same journal</a> suggested that regular strength training was associated with a 10 to 17 percent lower risk of cardiovascular disease, diabetes, lung cancer and overall mortality.</p><p> </p><p>In response to this emerging trend, <a href="https://nikestrength.com/">Nike</a> has developed a new line of strength training equipment; <a href="https://www.purebarre.com/class-formats">Pure Barre</a> launched Define, a low-impact class that incorporates heavier weights; and <a href="https://www.orangetheory.com/en-us/workout">Orangetheory Fitness</a> expanded its workout offerings to include strength training.</p><p> </p><p><b>Fitness in the Workplace</b><b></b></p><p> </p><p>Some companies recognize the benefits of offering employees access to fitness facilities and health education classes, which lower insurance costs and increase productivity and mental health. If changes advocated by an <a href="https://www.acsm.org/news-detail/2021/03/04/new-acsm-task-force-pursues-reimbursement-for-exercise-physiologists">American College of Sports Medicine</a> task force come to fruition, billings for services by fitness professional would be covered by insurance.</p><p> </p><p><b>Staying Active for Mental Health</b><b></b></p><p> </p><p>A <a href="https://www.lyrahealth.com/resources/report/2024-workforce-mental-health-trends">survey</a> by Lyra Health of corporate employee benefit leaders in the U.S. revealed that 95 percent of respondents said that mental health benefits are very important to prospective employees. Regular physical activity and exercise can boost mood and improve <a href="https://pubmed.ncbi.nlm.nih.gov/28153647/">mental health</a>, and individuals are increasingly recognizing their worth.</p><p> </p><p><i>Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C. and the CEO of Natural Awakenings Publishing Corporation</i>.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:74e4a189-b7fb-4fcd-94a7-b096878836d22024-01-24T15:19:37-05:002024-03-01T15:31:54-05:00Homeopathy for Athletes: Remedies to Address Common Sports Challenges2024-01-31 09:25:00 -0500Lauri Grossman, DC, CCH, RSHom(NA)<p>Being physically active is vital to good health, but accidents and injuries are bound to happen. This is where homeopathy can shine. The soccer star <a href="https://www.homeopathyschool.com/news/2019/04/celebrities-that-use-homeopathy/">David Beckham</a> used homeopathy for his broken foot before competing in the World Cup. <a href="https://www.imi.com.hk/homeopathy-for-athletes-and-sports-enthusiasts.html">James Ellington</a>, the British Olympic sprinter, used homeopathy for muscle and joint pain before his competitions. Champion figure skaters Jayne Torvill and Elvis Stojko <a href="https://drnancymalik.wordpress.com/2012/06/30/sports-medicine/">used</a> homeopathy for their bruises. These world-class athletes recognize that homeopathic medicines speed healing and get them back in training quickly, and without troublesome side effects. </p><p>Arnica, bryonia, hypericum and ruta are go-to remedies for sports injuries. According to the National Institutes of Health, more than <a href="https://www.hri-research.org/resources/essentialevidence/use-of-homeopathy-across-the-world/">6 million Americans</a> and <a href="https://www.hri-research.org/resources/essentialevidence/use-of-homeopathy-across-the-world/">200 million people worldwide</a> use homeopathy on a regular basis.</p><p>Evaluating sports and activity injuries has changed. The most helpful remedies may turn out to be those that are not typically thought of for sports injuries. A person’s underlying sensitivities may necessitate a different remedy, one that addresses the whole person, even when their chief complaint is a sprain, bump or bruise. </p><p>At other times, athletes are looking for ways to get their mind in gear for fierce competitions and extreme training. The following remedies often prove helpful in such situations. These remedies are based on traditional homeopathic practices and have not been evaluated by the U.S. Food and Drug Administration. For dosages, consult with a local homeopath.</p><p><b><i>Gelsemium sempervirens</i></b> can bolster the timid athlete that reports a weak stomach, a jittery feeling and weak knees before the starting gun goes off. It can restore their calm and equilibrium. This remedy can ease performance anxiety in other settings as well; it’s a favorite of actors and musicians to relieve stage fright, and executives choose it to calm nerves before major business deals.</p><p><b><i>Nux vomica</i></b> can help the athlete that is irritable, on edge and needs to chill out before climbing onto the racing block. It can also help the super-competitive kid that loses a game and lambasts fellow team members about how their actions led to the loss. Nux vomica helps them become more amenable to the idea that it is not okay to yell at teammates and shift their focus away from the loss and toward enjoyment of their sport.</p><p><b><i>Aurum metallicum</i></b> is suited to the intense, idealistic competitor that sets impossibly high goals. From their perspective, it is their duty to win and become depressed if their team does not win. These people, young and old, are hard on themselves. Aurum metallicum can help soften the perspective on winning or losing and shift the mood away from depression. This remedy is also known for its ability to heal headaches that come on after experiencing loss or failure.</p><p><b><i>Natrum sulphuricum</i></b> can help the athlete that becomes seriously depressed after sustaining a head injury in football, field hockey or other contact sport. It can also help with other types of mood changes after head injuries, as well as troubling physical symptoms.</p><p><b><i>Magnesia phosphorica</i></b>, which is made from magnesium and phosphorus, can help alleviate cramps and muscle spasms that would be improved by heat, such as those earned after a hard workout or challenging day on the golf course. It also offers temporary relief of menstrual cramps.</p><p><b><i>Cuprum metallicum </i></b>is another approach to managing sudden cramps, especially those in the limbs, hands and feet.</p><p><b><i>Arnica</i></b>, which is made from a type of mountain daisy, assists the athlete and weekend warrior to relieve muscle aches and stiffness, swelling and discoloration from bruises. It is also available in topical gel, cream and ointment forms that may be applied to the affected area.</p><p><i>Lauri Grossman is a chiropractor and certified homeopath in New York City. She has been practicing, teaching and presenting on homeopathy for more than 40 years, and she serves as president of the board of directors for the National Center for Homeopathy, a leader in homeopathic education for 50 years.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:2b05e48f-b936-466e-9793-8d10474370c82023-12-18T13:15:57-05:002024-02-07T19:24:28-05:00Preventing Falls in Advanced Age: Essential Tips for a Life in Balance2023-12-29 09:25:00 -0500David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)<p><span>According to the U.S. Centers for Disease Control and Prevention, <a href="http://www.cdc.gov/falls/data/index.html">one out of every four</a></span> adults aged 65 and older report trips and falls each year, and 9 million of those falls result in an injury. These sobering statistics highlight the importance of learning how to prevent such mishaps. </p><p>Here are five easy-to-follow tips.</p><p> </p><ul><li><b>Create a Safe Living Environment:</b> Decluttering walkways, securing loose rugs and keeping spaces clear can reduce the chances of tripping and falling.</li></ul><ul><li><b>Light Spaces: </b>Low-light conditions can be a major culprit in falls. Install bright lights and nightlights in essential areas like staircases and corridors to prevent missteps.</li></ul><ul><li><b>Equip the Home With Assistive Tools: </b>For added safety, especially in potentially slippery places like bathrooms, install handrails, grab bars and non-slip mats.</li></ul><ul><li><b>Make Smart Footwear Choices: </b>Opt for shoes that fit snugly, offer good grip and are comfortable. It is best to avoid high heels or any footwear with slippery soles.</li></ul><ul><li><b><span>Commit to <a>Regular Exercise</a></span></b><b>:</b><span> Focusing on exercises that enhances strength, balance and flexibility can significantly lower the risk of falls. Whether it's yoga, walking or tailored balance exercises, <a href="https://doi.org/10.1186/s12966-020-01041-3">staying active</a> is key.</span></li></ul><p> </p><p><b>Importance of Exercise in Preventing Falls</b></p><p> </p><p>Physical activity isn't just about staying fit or losing weight. “<span>Exercise plays a big role in fall prevention,” says <a href="https://www.linkedin.com/in/debraatkinson/">Debra Atkinson</a></span>, certified strength and conditioning specialist and host of the <i><a href="https://www.flippingfifty.com/">Flipping 50 podcast</a></i>. “Exercise goes far beyond strength, though. In fact, studies have shown just getting stronger doesn’t always lend itself to better balance.”</p><p> </p><p>For older adults, a combination of regular exercise and balance training can play a pivotal role in preventing falls. Here's why:</p><p> </p><ul><li><b>Strengthening Muscle Tone:</b> Regular exercise helps to build and maintain muscle tone, which is crucial for everyday movements. Stronger muscles support the joints, making it easier to get up from a chair, climb stairs or recover quickly when starting to fall.</li></ul><ul><li><b>Improving Balance:</b><span> Balance exercises, such as tai chi and certain yoga poses, train the body to control and distribute weight in a centered manner. With <a>better balance</a></span><span>, the chances of stumbling or <a>tipping</a></span> are substantially reduced.</li></ul><ul><li><b>Enhancing Flexibility:</b> Flexibility exercises can improve the range of motion in joints, resulting in smoother, more fluid movements, which can help prevent missteps and sudden falls.</li></ul><ul><li><b>Building Bone Density:</b><span> <a href="https://doi.org/10.1186/s12966-020-01040-4">Weight-bearing exercises</a></span> like walking or resistance training can strengthen bones, reducing the risk of fractures in the event of a fall.</li></ul><ul><li><b>Boosting Confidence:</b><span> Regular exercise can instill a sense of physical confidence. When individuals feel physically strong and agile, they're less likely to be overly cautious or afraid of <a>falling</a></span>. This can lead to a more active lifestyle, further reinforcing physical strength and balance.</li></ul> <br><b>Exercising Tips</b><br><p> </p><p>Exercise for fall prevention focuses on consistency and the right activities, not just intensity. Here’s a concise guide:</p><p> </p><ul><li><b>Start Gradually: </b>Begin with gentle activities like walking and stretching. As stamina is gained, increase the intensity.</li></ul><ul><li> <b>Strength Training: </b>Use resistance bands or body weight. Emphasize leg and core exercises, such as squats and leg lifts, to enhance stability. “Increase intensity by closing your eyes, then moving your head left to right during single-leg lift variations,” recommends personal trainer <a href="https://koolbody.com/about/">Scott Elliott</a><a></a>, of Del Mar, California.</li></ul><ul><li><b> </b><b>Balance Exercises:</b> Enhance balance with activities like standing on one foot, walking heel-to-toe or standing up without hand support. Atkinson recommends disruption practice during balance exercises. “Have someone gently come up and push a bit on your shoulder, hip or leg. You will have to react and respond just as you would if you were righting a fall. Do it on both sides.”</li></ul><ul><li><b> </b><b>Flexibility Workouts:</b> Opt for yoga or tai chi, both of which boost flexibility and coordination.</li></ul><ul><li><b>Join Group Classes: </b>Consider activities that offer physical and social benefits, such as Pilates. Elliot encourages older adults to try dancing or boxing. “The art of coordinating left foot, right foot not only moves your joints but also exercises the brain. Mind-to-muscle is a necessary component to building strength, awareness and balance.”<br></li></ul><ul><li><b> </b><b>Safety First: </b>Exercise in a hazard-free space. If unfamiliar with equipment or exercises, seek guidance.</li></ul><ul><li> <b>Set Goals: </b>Stay motivated with achievable targets, whether walking longer distances or mastering new exercises.</li></ul><i><br>David J. Sautter is a certified trainer, fitness-nutrition specialist, and health and fitness writer.</i><br><div> <br></div><div><div><div><p></p></div></div></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:86650412-2184-462f-9022-1bcf76822c512023-11-16T20:20:59-05:002024-03-01T00:08:55-05:00Taking Charge of the Fitness Journey: How to Find Motivation in 20242023-11-28 06:30:00 -0500Cristina Parker, DPT<p>One of the most common New Year’s resolutions involves improving health, according to the U.S. Chamber of Commerce. A great way to stay motivated and fulfilled in 2024 is to combine a personal goal for better health with the larger purpose of nourishing our planet and giving back to the community.<br></p><p><br></p><p><b>Equipment and Gear</b></p><p>When planning a fitness routine, consider the sustainability and carbon footprint of the equipment and gear. “There are several greener initiatives you can take, such as utilizing power-generating exercise equipment or reducing paper and packaging waste through purchasing fewer items,” advises Jamie Temple, a healthcare customer-success executive. Many companies are utilizing recycled materials for fitness equipment, such as the 100-percent recycled cork yoga mats by 42 Birds or Iron Company’s line of green fitness equipment, including barbells, medicine balls and weight storage systems made of recycled materials.<br></p><p>Purchase exercise clothes from brands that offer clothing made with fair trade and collection practices that include natural and recycled fabrics. Karen Thomas, a doctor of physical therapy and founder of <a href="https://www.ventureoutwellness.com/" target="_blank">Venture Out Wellness</a>, in Virginia, observes, “Now more than ever in fashion, comfort is being merged with sustainable, high-performance fabrics that offer you a great opportunity to be kind to Planet Earth and your body simultaneously.”<br></p><p><br></p><p><b>Winter Workouts</b></p><p>Getting exercise outdoors may require more thought during the winter months. According to the American Heart Association, colder weather constricts the blood vessels, which can decrease blood flow and oxygen. Monitoring symptoms such as shortness of breath, chest pain and dizziness is important during any exercise, but heightened for those exercising outdoors in the cold.<br></p><p>Factors such as the weather, the temperature, lack of daylight and chaotic holiday schedules can interfere with the goal of creating a realistic, attainable outdoor workout. Hiking, walking and cycling can still be performed outside in dry conditions with the appropriate clothing, or indoors using an elliptical, treadmill or recumbent bike. <br></p><p>Temple cautions the need for safety when exercising outdoors in the winter, advising, “Avoid icy roads and sidewalks; stretch or walk in place to warm up first; protect your eyes and ears; and always wear non-slip shoes.” Alternatively, snow shoeing, cross country skiing and ice skating can be a fun way to take advantage of the winter and get moving while trying something new.<br></p><p>Another consideration when exercising in weather extremes is staying hydrated. Cold weather studies at the <a href="https://www.unh.edu/" target="_blank">University of New Hampshire</a> show an increased risk for dehydration because people don’t feel as thirsty when the weather is cold. Thomas recommends going green while hydrating by eliminating single-use water bottles in favor of a reusable, BPA-free water bottle.<br></p><p><a href="http://www.TheRoundup.org" target="_blank">TheRoundup.org</a>, an organization dedicated to promoting environmental awareness and sustainability, reports, “Every year, 50 billion single-use water bottles are sold in the U.S., the vast majority of which either end up in landfills or add to the 5.25 trillion items of plastic waste already in our oceans.”</p><p>Virtual fitness classes offer a great way to stay active on a cold, snowy day by combining the cozy convenience of in-home exertion with the guidance of trained professionals. Online platforms, such as YouTube, stream affordable and free sessions in a wide variety of modalities, from low-intensity options like yoga to high-intensity interval training. Some large health insurance companies collaborate with fitness providers to facilitate accessibility. One example is UnitedHealthcare, which offers Apple Fitness+ subscriptions to fully insured members.<br></p><p><br></p><p><b>Community Support</b></p><p>Getting involved in community initiatives is a wonderful way to seek out support and motivation, connect with likeminded individuals and build a health-conscious community. Stay active during the winter while giving back. Many organizations host activities such as volunteering at the local food bank or home meal delivery programs. <br></p><p>Thomas suggests establishing a fitness community to motivate each other and to find ways to reduce the group’s carbon footprint. To cut emissions, walk together or use walking as a warmup and cool down to and from a workout, take mass transit or carpool—with bonus points if the group has access to a hybrid or electric vehicle.<br></p><p>We don’t have to be among the 80 percent of Americans that fail to achieve their New Year’s resolution. Feel well and feel good about achieving better health in the new year. <br></p><p><br></p><p><i>Cristina Parker, a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques, holds a doctorate in physical therapy.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:e2184ec7-1ccd-455f-ab20-3b449832412b2023-10-19T14:42:39-04:002024-01-01T00:52:21-05:00Yuletide Fitness: Tips for Staying Motivated2023-10-31 09:30:00 -0400Kiki Powers<p>During the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.<br></p><p><br></p><p><b>Make a Plan and Stick to It</b></p><p><br></p><p>“One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts <a href="https://www.centerforbalancedtraining.com/anthony-roumell" target="_blank">Anthony Roumell</a>, a certified personal trainer in San Diego. A study published in <a href="https://www.tandfonline.com/journals/gspm20" target="_blank">Research in Sports Medicine</a> confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise.</p><p><br></p><p>“The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of <a href="https://www.gymguyz.com/training-services/national-search-brand/#~3t8P077" target="_blank">GYMGUYZ</a>, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends.</p><p><br></p><p><b>Mix It Up</b></p><p><br></p><p>To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. A varied routine challenges the body in new ways and keeps the mind engaged while working out.</p><p><br></p><p>Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.</p><p><br></p><p><b>Find a Workout Buddy</b></p><p><br></p><p>Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.</p><p><br></p><p><b>Choose Healthy Holiday Treats</b></p><p><br></p><p>It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.</p><p><br></p><p><b>Stay Mindful</b></p><p><br></p><p>Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in the <a href="https://www.ncbi.nlm.nih.gov/pmc/journals/130/" target="_blank">Primary Care Companion to the Journal of Clinical Psychiatry</a>, exercise can help to improve mood and reduce symptoms of depression and anxiety.</p><p><br></p><p><b>Find Joy</b></p><p><br></p><p>In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it more difficult to stick to your fitness routine," says York.</p><p><br></p><p><b>Add Purpose</b></p><p><b></b><br></p><p>“Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,” York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.</p><p><br></p><p><b>Reward Progress</b></p><p><b></b><br></p><p>Set a workout milestone and receive a reward when it is met. For example, booking a spa day or purchasing a new yoga mat may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator.</p><p><br></p><p>Winter holidays can be a challenging time for maintaining a fitness routine and meeting personal goals, but with a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals.</p><p><br></p><p><i>Kiki Powers is a contributing health writer for Natural Awakenings and national speaker specializing in plant-based nutrition and healthy green living. Learn more at</i><span><i> </i><a href="http://www.rawkiki.com/">RawKiki.com</a><i>. </i></span></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:d94f1dd5-4a20-4fc5-9b9d-84801f2132ad2023-09-18T19:45:16-04:002023-11-02T11:48:09-04:00Discovering the World of Martial Arts: A Look at Five Popular Modalities2023-09-29 09:30:00 -0400Carrie Jackson<p>Traditional martial arts date back more than 2,000 years and have blossomed into about 200 styles. While originally devised to assist in hunting and protect against enemies, these practices also offer philosophical and spiritual guidance as practitioners establish a mind-body-spirit connection. According to Statista, a German-based market research company, nearly 6.2 million people in the U.S. participate in some form of this sport.<br></p><p>“Martial arts are for everyone, and it’s never too late to start,” says <a href="https://www.fonsecamartialarts.com/sensei-john-fonseca/" target="_blank">John Fonseca</a>, an Illinois-based trainer specializing in karate, jiu-jitsu and other self-defense modalities. He is the first karate athlete in the world to win repeat gold medals at the Pan American Games, the first American to medal at the Karate World Championships in almost 16 years, and the first American to win the Paris Open in more than 30 years.</p><p><br></p><p>According to Fonseca, “Short-term benefits of any martial art include improved fitness, self-confidence and stress relief. While long-term benefits are hard to count, they may include increased discipline, self-defense skills and a sense of personal growth. Remember: Every black belt was just a white belt that never gave up.”</p><p><br></p><p>When advising beginners, the champion says, “It’s important to choose a style that suits your goals and fitness level. Each modality offers unique benefits. Find a reputable instructor or school, start gradually to avoid injury and maintain a consistent practice routine for better progress.”</p><p><br></p><p><b>Karate</b></p><div class="image-with-caption image-medium"><img alt="" src="//cdn1.locable.com/uploads/resource/file/1059171/fill/300x0/FB-Nomad_Soul_shutterstock_1022297380.jpg?timestamp=1695079559"><div class="small"><p></p><p>Nomad Soul/Shutterstock.com<br></p><p></p></div></div><p><br></p><p>With origins in Okinawa, Japan, dating back to the 17th century, the guiding principles of karate include respect, humility, perseverance and self-discipline. “A karate practice starts with <i>Kihon</i>, or basic fundamentals, that include a variety of punches, kicks, knee strikes, elbow strikes, blocks and stances,” Fonseca explains. “These techniques are practiced repeatedly to develop muscle memory, accuracy and power. They are further developed in choreographed sequences called <i>Kata</i>, which simulate various applications for self-defense situations.” </p><p><br></p><p>Practitioners perform these routines solo in a specific order and then practice the <i>bunkai</i>, or applications, with a partner to develop self-defense skills. “Lastly,<i> kumite</i> is the sparring component of karate training to develop timing, distance, adaptability and the ability to receive and deliver strikes. It involves practicing techniques and strategies against a live, resisting opponent. Depending on the training level and focus, kumite can range from controlled, pre-arranged drills to freestyle sparring with varying levels of contact,” says Fonseca.</p><p><br></p><p><b>Capoeira</b></p><div class="image-with-caption image-medium"><img alt="" src="//cdn2.locable.com/uploads/resource/file/1059172/fill/300x0/FB-oneinchpunch_shutterstock_253362577.jpg?timestamp=1695079684"><div class="small"><p></p><p>oneinchpunch/Shuttestock.com<br></p><p></p></div></div><p> </p><p>A martial art disguised as dance, capoeira is performed to music and traditional songs, including rhythmic clapping and drumming. Players form a circle, at the center of which two participants engage with one another in a combination of fighting and dancing. The art form was created in Brazil by African slaves in the mid-16th century. Although banned by the government after the abolition of slavery in 1888, many people continued to practice in hidden spaces. Modern capoeira was later developed around 1930, with several styles taking on their own characteristics. Emphasizing deception, flexibility and fluidity, participants learn discipline, confidence and self-control, while the use of music and instruments provides a multi-sensory experience. <br></p><p><br></p><p><b>Aikido</b></p><div class="image-with-caption image-medium"><img alt="" src="//cdn3.locable.com/uploads/resource/file/1059173/fill/300x0/FB-Anna_20Jurkovska_shutterstock_215417251.jpg?timestamp=1695079757"><div class="small"><p></p><p>Anna Jurkovska/Shutterstock.com<br></p><p></p></div></div><p> </p><p>Aikido, which means “the way of harmony with the spirit,” originated in 14th-century Japan and was modernized during the 1920s. Although it is mainly a throwing and pinning art, practitioners also utilize strikes, kicks, sweeps and come-alongs. </p><p><br></p><p>According to Greg O’Connor, chief instructor at <a href="https://www.aikidocenters.com/" target="_blank">Aikido Centers of New Jersey</a>, “Aikido is the most challenging and most ethical of the martial arts, and the most difficult to achieve any level of black belt rank. Our practice requires working with a partner on the specific attack and technique demonstrated by the instructor. Each partner takes turns in this practice with safety for each other in mind, and we train to handle an aggressor with the full awareness that there are no rules in a self-defense situation.”</p><p><br></p><p>O’Connor describes aikido as a magical skill, because as the participants learn to be patient and persevere, they often discover eye-opening alternatives to violence. It requires full integration of mind, body and spirit, as well as an awareness of how our minds and emotions can work against us, he says.</p><p><br></p><p><b>Jiu-Jitsu</b></p><div class="image-with-caption image-medium"><img alt="" src="//cdn1.locable.com/uploads/resource/file/1059174/fill/300x0/FB-UvGroup_shutterstock_1145097110.jpg?timestamp=1695080354"><div class="small"><p></p><p>UvGroup/Shutterstock.com<br></p><p></p></div></div><div class="image-medium"> <br></div><p>Jiu-jitsu originated in Japan, evolving over centuries, with Brazilian jiu-jitsu further developing in the early 20th century. Fonseca says that the practice focuses on leverage, technique over strength, control and adaptation. Students will first learn and practice positions, transitions, escapes and submissions, then engage in those techniques with a partner to refine their movements, timing and muscle memory. </p><p><br></p><p>“Live sparring, known as rolling, is a crucial aspect of jiu-jitsu training. During rolling, practitioners engage in controlled but dynamic matches with resisting opponents. The goal is to apply learned techniques, gain positional control and attempt submissions,” Fonseca explains. “Rolling helps students develop timing, adaptability and practical application of techniques; enhances concentration, awareness, self-esteem and focus; and creates a sense of balance and calm.”</p><p><br></p><p><b>Taekwondo</b></p><div class="image-with-caption image-medium"><img alt="" src="//cdn2.locable.com/uploads/resource/file/1059175/fill/300x0/FB-Master1305_shutterstock_614842769.jpg?timestamp=1695080432"><div class="small"><p></p><p>Master1305/Shutterstock.com<br></p><p></p></div></div><p> </p><p>The Korean-based practice of taekwondo was developed during the 1940s as a blend of native fighting styles. Students learn kicking, punching and blocking techniques, which are applied to various forms of self-defense. According to the <a href="https://www.itatkd.com/" target="_blank">International Taekwondo Association</a>, the philosophy is to build a more peaceful world, and that starts with developing individual character and positive morale. Through repeated practice and exercises, students learn courtesy, integrity, perseverance, self-control and an indomitable spirit. These five tenets are recited at the start and end of every class and become the foundation of both the students’ development as individuals and as martial artists.</p><p><br></p><p><i>Carrie Jackson is a Chicago-based freelance writer. Connect at </i><a href="http://www.CarrieJacksonWrites.com" target="_blank">CarrieJacksonWrites.com</a><i>.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:5ce03071-5d65-451b-a4b9-a78bb7c18bf42023-08-16T17:10:27-04:002023-10-02T08:31:34-04:00Yoga on Vacation: Simple Poses and Tips for Travelers2023-08-31 09:30:00 -0400Carrie Jackson<p>Travel can broaden our perspective of the world and take us on breathtaking adventures. These new experiences, however, often come with unexpected mental and physical challenges, stresses and anxieties. By incorporating yoga into the itinerary, we can cultivate a sense of peace, allowing us to show up as our best selves. From asanas after long hours of sitting to breathing exercises while waiting for a flight, yogic techniques can open the body and mind, letting us enjoy both the journey and destination. <br></p><p><br></p><p>According to Jenny Kaufman, a Chicago-based yoga professional who leads international retreats and manages <a href="https://yogaview.com/" target="_blank">Yogaview</a>, in Wilmette, Illinois, a mindful yoga practice is different from stretching and is available for anyone, regardless of physical flexibility. “Yoga encompasses well-being, mindfulness, breathing and spiritual awareness. It leads you to pull inward, notice what and where you feel a sensation, and mindfully progress to another asana, or pose. Increased flexibility might be the byproduct of the practice, but that is not the point,” she explains. </p><p><br></p><p>“Long layovers, changing time zones and different foods can confuse our internal clocks and wreak havoc on sleep and digestion,” Kaufman says. She recommends some poses to mitigate disruption and bring renewed vigor to body and mind: “To wind down before bed, incorporate cooling postures, such as Seated Forward Bend and Child’s Pose, that encourage the body to fold in and rest. For a burst of energy, try warming poses and heart openers, such as Cobra, Sphinx and Backbends. If space is limited, stand with fingers interlaced behind the back and gently press the pelvis forward. If digestion is slowed, simple twists and Wind-Relieving Pose can help move things along.”</p><p><br></p><p><a href="https://www.kimlarkinyoga.com" target="_blank">Kim Larkin</a>, a New Jersey-based certified yoga teacher, leads international retreats as a way to share heart-opening cultural adventures with other curious beings. “My main practice when travel stress is creeping in is to drop my attention into my breath,” she says. “Just focusing on one breath cycle at a time will help to settle my attention into my body, begin to quiet my nervous system and bring me to a more grounded place. It can also be helpful to count the breath, as in Sama Vritti Pranayama or “box breathing”. Like a square, box breathing has four even length parts to it. Inhale to a count of four or five, hold the inhale for the same count, exhale to four or five, and hold at the bottom of the exhale. Repeating this as needed helps to calm both the mind and body.”</p><p><br></p><p><a href="https://www.margiyoung.com" target="_blank">Margi Young</a>, an Oakland, California-based yoga instructor and retreat leader, says, “When traveling it’s natural to want to jump into a busy schedule of exploring new destinations, but starting the day with a few conscious breaths and Sun Salutations can set the foundation for a more grounded experience. This allows you to be your best self and move through your journeys with less anxiety and fresh eyes. Or, get off the traditional yoga script and take a few minutes to put on your favorite tunes and dance to get into your body.”</p><p><br></p><p>Young also recommends incorporating yoga throughout the day while traveling to reset from any physical and mental stress. “In an airport, find a secluded place you feel comfortable doing a Downward Dog. Instead of putting your hands on the ground, you could put them on the seat of a chair. This grounding pose lengthens the spine, opens the shoulders and draws your attention inward,” she explains. “On a plane or bus, reaching your arms overhead gives space to condensed organs, ankle circles help increase circulation and seated Figure Four opens up tight hips,” she advises. </p><p><br></p><p>If time allows, Young also suggests finding a yoga studio and popping in for a class. “Taking a yoga class in a new country or city can provide an immediate sense of community and is often a uniting gateway to other connections when navigating new and different surroundings,” she asserts. </p><p><br></p><p>Yoga helps to develop patience, an aptitude that Kaufman says can serve us throughout our travels. “Mindfully moving through a practice encourages us to listen and be patient with our bodies, and it provides valuable feedback on where we are and what we need. Instead of jumping into a deep stretch, purposefully encourage the hamstring to open up and notice how that feels. Cultivating that patience for ourselves changes the chemistry in your brain and becomes a microcosm for how you put yourself into the world. You’re able to be more patient with flight attendants, travel partners and everyone else you may encounter,” she shares. </p><p><br></p><p>For Larkin, practicing yoga while traveling cultivates inner peace. “The stress of travel can bring out the worst in us, but we can do our best to stay kind and considerate by keeping in mind the yoga teaching of Ahimsa: non-harming,” she says. “Most things work out, even if you lose your luggage or miss your flight. And most people are good, wanting to help you find your luggage or rebook your flight or commiserate when your vacation didn’t go quite to plan.”</p><p><br></p><p><i>Carrie Jackson is a Chicago-based freelance writer. Connect at </i><a href="http://www.CarrieJacksonWrites.com" target="_blank">CarrieJacksonWrites.com</a><i>.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:70c767c1-b626-46f9-b447-2ae6644cd98a2023-07-15T18:12:20-04:002023-09-05T12:11:46-04:00Group Fitness Glory: Tips to Maximize Results and Enjoyment2023-07-31 09:30:00 -0400Cristina Parker<p>People are by nature social creatures, and, according to the <a href="https://www.cdc.gov/" target="_blank">U.S. Centers for Disease Control</a> and Prevention, human connection can lead to a longer life, better health and improved well-being. It should come as no surprise that for exercising, a group setting can also be a plus. <br></p><p><br></p><p>Led by a knowledgeable teacher and populated by like-minded participants, fitness classes offer a great way to jumpstart an exercise regimen and achieve fitness goals. Although some people may feel vulnerable when trying a new physical activity in front of strangers, there are ways to overcome the anxiety. Exercising together can transform a workout into a fun, motivating, socially fulfilling activity.</p><p><br></p><p><b>Find the Right Classes</b></p><p><b></b><br></p><p>In most cities, an array of group fitness classes is available at gyms, YMCAs, community centers, medical facilities and other public and private venues. The diverse choices include Zumba, a Latin-inspired dance; barre, which incorporates ballet movements; spin cycling, or high-intensity stationary biking; many forms of yoga; the mind-body practice known as Pilates; and boot camp, a military-inspired workout that incorporates strength building with strenuous aerobics. Free group activities are often available, too, such as walking, running, dancing or hiking meetups. </p><p><br></p><p>Classes may be posted online and onsite. Scheduling apps can assist the search for nearby options, including ClassPass (<a href="http://www.ClassPass.com" target="_blank">ClassPass.com</a>) and MindBody (<a href="http://www.MindBodyOnline.com" target="_blank">MindBodyOnline.com</a>) for classes and OneRoof (<a href="http://www.OneRoofApp.com" target="_blank">OneRoofApp.com</a>) and Nextdoor (<a href="http://www.Nextdoor.com" target="_blank">Nextdoor.com</a>) for neighborhood meetups.</p><p><br></p><p>“Fitness classes are not one-size-fits-all, and finding an environment and a movement style that matches you can help you be more successful in your fitness journey,” says Jillian Aeder, a Denver-based doctor of physical therapy at <a href="https://www.hingehealth.com/for-individuals/?utm_source=google&utm_medium=cpc&utm_campaign=Search_Branded_Core_US_G&adgroupid=145964546122&utm_term=hinge%20health&matchtype=e&utm_content=644997248051&device=c&devicemodel=&adposition=&loc_physical_ms=1014517&network=g&placement=&extensionid=&gad=1&gclid=CjwKCAjwh8mlBhB_EiwAsztdBDPk_dlPmre3XFfsLN4to6A7JP950hIHu9Yhjd9tibgqSEovpwJczxoCTJAQAvD_BwE" target="_blank">Hinge Health</a> and a certified athletic trainer. She recommends trying different studios and types of classes when starting out.</p><p><br></p><p><b>Be Consistent and Accountable</b></p><p><b></b><br></p><p>“Group classes are usually conducted on a weekly basis at the same time to help people find consistency in their workouts,” says Britney Kimball, a professional dancer and certified Pilates instructor for BK Movement Health, in New York City. “Attending the same class every week not only helps you see the benefits of fitness faster, but also creates a comfortability with the instructor, the class and the people around you.”</p><p><br></p><p>Amber Grundy, a doctor of physical therapy and fitness instructor in Philadelphia, says, “Group fitness programs can be helpful in keeping you accountable for exercising on a regular basis. It makes you feel a part of a community, bringing together multiple fitness levels that can help challenge and motivate.”</p><p><br></p><p><b>Get Going</b></p><p><br></p><p>Fitness classes offer the thrill of competition, Aeder says, noting, “I have seen firsthand how group settings help improve participation, performance and ultimately results.” Some classes encourage a healthy dose of competition by displaying scores, ranking attendees in speed or agility, or implementing tiers within an all-level class. In a 2011 study of older adults published in <i>The International Journal of Sport and Society</i>, researchers found that seniors like a challenge, enjoy “winning things” and are motivated to work harder when engaging in competition.</p><p><br></p><p><b>Overcome Fear</b></p><p><br></p><p>To alleviate anxiety about joining a new program, Kimball recommends that people show up to class early, introduce themselves and ask questions. “An instructor will love it when you’re involved, wanting to learn and openly communicating with them,” she explains. </p><p><br></p><p>Grundy suggests managing expectations. “Read the description of the class before attending to learn what to expect, and if you’re worried about past injuries or limitations, review that with the instructor. Often, group classes will offer options based on difficulty level. It’s OK for a beginner to take an expert class so long as they take breaks throughout the workout.” </p><p><br></p><p><b>Save Money</b></p><p><br></p><p>Group classes have one very important advantage over individual training: cost. According to the Aerobics and Fitness Association of America, a one-on-one personal training session may begin at $80, whereas a group class with 10 students could be $20 each. Lower costs make sustained attendance more achievable. </p><p><br></p><p><b>Enjoy the Company</b></p><p><br></p><p>“The group setting is a nice way to both meet new people and spend extra time with friends or family,” says Grundy. “The camaraderie makes participants more accountable; many leave class saying, ‘See you next time!’ or asking, ‘Where have you been?’” </p><p><br></p><p><b>Reap the Results</b></p><p><br></p><p>Kimball has noticed her students walk out feeling better, looking more confident and going into the rest of their day in a better mood. She says, “Oftentimes we are our own biggest critic, but it is important to push past that to show up, move the body and have fun.”</p><p><br></p><p><i>Cristina Parker holds a doctorate in physical therapy. She is a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:3ac3c454-d5f8-422d-8a0b-c79ff52d74ec2023-06-16T18:03:52-04:002023-08-01T11:14:13-04:00Green Exercise: Reconnecting With Nature2023-06-30 09:30:00 -0400Cristina Parker<p>For some fitness buffs, it doesn’t feel like exercise unless they’re at the gym lifting weights, pedaling the stationary bike or hearing the grunts of others giving it their all. But there’s an emerging trend taking hold: green exercise. Prompted by a growing focus on reconnecting with nature, combined with the well-known benefits of physical exertion, outdoor workouts are all the rage in natural settings and urban parks. From daily walks around the neighborhood to calisthenics with the aid of a tree or yoga on the beach, the possibilities are delightfully endless for all ages and fitness levels. Medical pros are prescribing it for science-based reasons.<br></p><p><b></b></p><p><br></p><p>Green exercise is not exactly a new concept. In a 2013 review of studies published in <a href="https://extremephysiolmed.biomedcentral.com/" target="_blank">Extreme Physiology & Medicine</a>, researchers concluded that physical activity in a natural setting as opposed to an indoor gym is perceived as easier and more fun, thereby boosting motivation. They wrote, “The nature element may help achieve a greater intensity of exercise without perception of effort changing.” In other words, people walk faster outdoors yet paradoxically feel as though they’re kicking back.</p><p><br></p><p><a href="https://www.usda.gov/" target="_blank">The U.S. Department of Agriculture</a> found a positive correlation between green space and health. People that spend time in nature often experience a reduction in stress, cortisol levels, muscle tension and heart rate—all of which are risk factors for cardiovascular disease. A 2021 study published in <a href="https://www.frontiersin.org/journals/psychology" target="_blank">Frontiers in Psychology</a><i> </i>involving obese young people confirmed that exercising in nature led to improved stress recovery, enhanced attentional restoration and a reduction in negative emotions.</p><p><br></p><p>Exposure to sunlight is another benefit. According to Dr. Natty Bandasak, a physical therapist and founder of <a href="https://www.myokinetix.com/" target="_blank">The Myokinetix Clinic</a>, in New Jersey, “Getting vitamin D from the sun is much more impactful than the vitamin D absorbed from ingestible supplements. Just 10 minutes spent outside first thing in the morning can really set the day in a good direction.”</p><p><br></p><p>To maximize the benefits of green exercise, Rajeshwari Reddy, a physical therapist in Maryland, suggests a few precautions. “If you have any kind of vision issues, you should exercise midday when there is enough light to keep yourself safe, and if you suffer from seasonal allergies, try to avoid areas with flowering plants or trees,” she explains. “Standard walking shoes are different from running shoes, and the body mechanics of different activities require different levels of shock absorption. These often-overlooked components of an outdoor exercise routine can go a long way to keep you safe, avoid unnecessary injuries and ensure you are having fun with your new program.”</p><p><br></p><p>After choosing a suitable time and location, the next step is deciding what exercises to do. Dr. Christine Masterson, a physical therapist at Orlin & Cohen Orthopedic Group, in New York, says, “For those who desire supervision, joining a local walking or running group is an excellent option. Alternatively, for those who prefer independence, a self-paced exercise routine is recommended.”</p><p><br></p><p>Both Masterson and Bandasak describe bodyweight-supported exercises as a perfect outdoor-friendly, equipment-free workout. Moving against gravity uses the person’s weight as a natural form of resistance. As a result, no dumbbells or resistance bands are required. Pick a nice spot in the grass, on the sand or under a shaded treat and do sit-ups, heel raises, pushups and squats.</p><p><br></p><p>Masterson suggests pairing calisthenics with walking. A sample routine could include a brisk walk to the park followed by squats sitting and standing from a bench, then another brisk walk to a wooded area, followed by heel raises holding onto a tree trunk for balance. “In a bodyweight program, you can focus more on your form and movement pattern, then you can progress these exercises by increasing repetitions, rather than adding weights,” she notes.</p><p><br></p><p>Bandasak asserts that aerobic exercises like walking, jogging or hiking can be optimized by adding a grip challenge. “One factor strongly correlated with increased longevity is grip strength,” he explains. “Grip can be strengthened through your ability to hold onto objects like a pull-up bar at a playground or stable tree branch in nature. If those items are not available, just holding any heavy objects by your sides as you walk can be beneficial.”</p><p><br></p><p>A key, take-home message when beginning any green exercise program is to keep an open mind. There are so many activities we can enjoy outdoors. Reddy considers green exercise anything that gets the heart rate going, which can include diverse activities like golf, gardening in the backyard or swimming in a lake.</p><p><br></p><p>While getting the blood pumping, remember to breathe in the fresh air, listen to the songbirds and soak up the summer sunshine. Masterson is a proponent of outside yoga to help refocus the mind and deeply reconnect with our surroundings.</p><p><br></p><p><i>Cristina Parker, a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques, holds a doctorate in physical therapy.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:22271bf9-5b53-431e-9716-095278e476ea2023-05-15T20:43:31-04:002023-08-09T23:42:27-04:00Straighten Up and Feel Right: Tips for Good Posture and a Healthy Spine2023-05-31 09:30:00 -0400Cristina Parker, PT, DPT<p>Standing up straight is not just something our parents remind us to do, it also happens to be good for our health. Posture describes the position of the body in space, but the realities of how we stand and move in day-to-day life is much more complex. Healthy postures encourage proper alignment of body structures, while unhealthy postures can lead to a host of issues, including muscle and joint pain, balance impairment and decreased mobility. Awareness of the body’s proper static and dynamic position is essential to maintaining a healthy spine.<br></p><p><b></b></p><p><b></b></p><p><br></p><h3><b>The Spine and Its Role in Posture </b></h3><p><b></b><br></p><p>The body’s main support system is the spine, which consists of three sections. The cervical spine supports the weight of the head and connects it to the shoulders, enabling us to turn our heads from side to side as well as up and down. The thoracic spine stabilizes the rib cage, which protects the vital organs. The lumbar spine consists of thicker, more robust vertebrae, as they are the main load bearers and enable us to rotate our bodies and bend forward and to the side.</p><p><br></p><p>Muscle tightness or joint immobility can shift the spine out of its ideal positioning, causing postural dysfunction. A recent study published in the journal <a href="https://www.jptrs.org/main.html" target="_blank">Physical Therapy Rehabilitation Science</a> estimates that 66 percent of the population is living with forward head posture (FHP), a cervical spine dysfunction that occurs when the head moves forward in front of the body. FHP can lead to headaches, migraines and jaw pain. Thoracic kyphosis, a rounded upper back, reportedly impacts 20 to 50 percent of the population and impairs numerous functions, including digestion and breathing. The lumbar spine is at particularly high risk for joint disease as both lumbar muscle strength and pelvic mobility decrease in sedentary individuals. Low back and pelvic immobility are contributing factors for the estimated 103 million individuals worldwide that live with lumbar spinal stenosis, a narrowing of the spinal canal that may cause pain or numbness in the legs. </p><p><br></p><h3><b>Three-Step Process to Take Control of Our Posture</b></h3><p><br></p><p><b>Step One: Identification </b></p><p><b></b><br></p><p>In her book <i>Rethink Your Position,</i> biomechanist Katy Bowman recommends that we pay attention to a few common signals the body sends out to call attention to an imbalanced weight distribution, including aches in the feet or low back and tension of the shoulders or neck. “Good alignment isn’t about any one fixed position, but a healthy range of positions,” she says. “By focusing less on memorizing postures and more on learning about load on parts of the body, you can optimize your positioning for many different activities.” </p><p><br></p><p>Bowman recommends a quick and easy way to self-assess if a postural imbalance is present and, if so, to identify where the imbalance begins: “The body's joints stack in a vertical line. You can use a plumb line to indicate where your parts are supposed to be. If you take a string with a weight at the end and drop it down from your shoulder, it should line up with the hip, knee and ankle on the way down.” </p><p><br></p><p><b>Step Two: Correction</b></p><p><b></b><br></p><p>Dr. Krista Burns, co-author of <i>The Posture Principles</i> and founder of the <a href="https://americanpostureinstitute.com/" target="_blank">American Posture Institute</a>, recommends a two-minute exercise routine, performed while standing against a wall, that addresses each segment of the spine. Repeat each exercise five times.</p><p><br></p><p>1. <b>Neck retraction</b>: Push the head forward away from the wall as far as possible, then pull it back so the base of the skull contacts the wall. Keep the eyes parallel to the horizon, rather than looking up toward the sky.</p><p><br></p><p>2. <b>Posture angel</b>: Stand with the back against the wall, elbows bent and tucked in close to the waist. Keeping the back of the hands against the wall, reach up as far as possible then slowly lower back to starting position. This movement, which is like making a snow angel while standing, should be felt between the shoulder blades when performed correctly. </p><p><br></p><p>3. <b>Pelvic tilt</b>:<b> </b>Arch the back so there is a small space between the wall and the lower spine, then tuck in the tail, flattening the spine against the wall and closing that space. This exercise helps initiate movement into the lower joints.</p><p><br></p><p><b>Step Three: Maintenance </b></p><p><b></b><br></p><p>The key to maintaining a healthy posture is frequent movement, which can include an hourly stretch break or a bi-hourly range-of-motion routine to move muscles and joints throughout the day. To make postural exercises a habit, physical therapist and integrative health coach Margie Bissinger recommends pairing an exercise routine with something that is already done multiple times a day, for example mealtime. “People are busy, so it is hard to always dedicate that mental space to awareness of their head or back position,” she states. "When they pair it with something they’re routinely doing, it becomes a habit, and that is when the mental load of the task starts to go away.” </p><p><br></p><p><i>Cristina Parker holds a doctorate in physical therapy. She is a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques. </i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>