tag:www.naturalawakenings.com,2005:/categories/fit-body?page=12Fit Body Fit Body | Natural Awakenings Magazine Page 12Healthy Living Healthy Planet2020-09-01T11:16:08-04:00urn:uuid:0835f4f9-6904-46ae-80d6-c10d04a38a4a2019-08-16T00:24:28-04:002020-09-01T11:16:08-04:00Sweat Can Transfer Happiness: Contagious Emotional State2016-09-30 11:00:00 -0400Anonymous<p><span> </span><span class="dropcap">R</span><span> </span>esearch published in <em>Psychological Science</em>, the journal of the Association for Psychological Science, has found that positive moods can be transferred from one person to another via human sweat. The scientists from Utrecht University, in the Netherlands, tested 12 young men and 36 young women. The men were given clean shirts and absorbent pads were attached to their armpits while they watched video clips that induced several emotional states—fear, happiness or neutral. The researchers then stored the absorbent pads for each emotion into sealed jars.</p>
<p>The 36 women were then tested with each of the absorbent pads randomly, with five-minute breaks in-between. They placed their chins on a special rest that held the absorbent pad underneath. The research was double-blind, so neither the researchers nor subjects knew which pads they were exposed to. During each exposure, the women’s facial expressions were recorded. The researchers determined that the women had facial expressions reflecting the emotion induced by the videos the men watched, based on the activity of the women’s facial muscles.</p>
<p>Senior researcher Gün Semin, of Utrecht University, says, “Our study shows that being exposed to sweat produced under happiness induces a simulacrum of happiness in receivers and induces a contagion of the emotional state. This suggests that somebody that’s happy will infuse others in their vicinity with happiness. In a way, happiness sweat is somewhat like smiling—it’s infectious.”</p>
<p class="fineprint"><br>
<em>This article appears in the October 2016 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:33cbb1ae-8819-414b-a8f5-4aaa4d39df522019-08-16T00:59:30-04:002019-08-16T00:59:30-04:00Walking Meditation: The Calming and Centering Effects of Labyrinths2016-09-30 10:59:47 -0400Gina McGalliard<p>While many of us like to meditate, some can’t sit still. Walking a labyrinth provides an enticing alternative.<br>
</p>
<p><span class="dropcap">A</span>n archetypal labyrinth gently leads us in a circular path inward toward a center and then back out again. Found in ancient cultures from African, Celtic and Greek to Native American, they became especially popular fixtures in Medieval European churches; one of the most renowned is in France’s Chartres Cathedral.</p>
<p>Depictions of labyrinths have been included in paintings, pottery, tapestries and in Hopi baskets as a sacred symbol of Mother Earth. Several American tribes saw the pattern as a medicine wheel. Celts may have regarded it as a never-ending knot or circle. While some of the oldest known labyrinths decorate cave walls in Spain, today they grace diverse locations ranging from spas and wellness centers to parks, gardens, university campuses and even prisons.</p>
<p>“Labyrinths can be outdoors or indoors. Permanent labyrinths may be made of stones, rocks, bricks or inlaid stones. Temporary labyrinths can be painted on grass or made with all sorts of things for a particular purpose or appropriate to a specific cause,” explains Diane Rudebock, Ed.D., resource vice president and research chair of the Labyrinth Society, in Trumansburg, New York.</p>
<p>“Walking a labyrinth is useful for those that sometimes have a hard time being outwardly still and drawing themselves inward. You must move your body, and because you’re focused on the path while you’re walking it, it’s easier to drop wholly into the journey and let go of all else,” says Anne Bull, of Veriditas, a Petaluma, California, nonprofit that supports new labyrinth designs to suit the spiritual needs of hospitals, schools and retreat centers. The group also sponsors a worldwide directory at <a href="http://LabyrinthLocator.com">LabyrinthLocator.com</a>.</p>
<h3>Individual Approaches</h3>
<p>A labyrinth walk typically involves three stages. The first is for releasing extraneous thoughts on the way to the center. Upon arriving in the stillness of that point, the participant opens heart and mind to receive whatever message or wisdom is intended for them. The return path is the integration phase, to make a fresh insight our own.</p>
<p>Participants should approach their walk in different ways: One may have a specific question or intention in mind; another may be open to whatever occurs during their meditation; yet another may repeat a meditative mantra. One might even choose to bypass the path entirely in order to sit contemplatively at its center. Unlike a maze, it’s impossible to lose our way with the circular path serving as a simple and reliable guide.</p>
<p>Although scientific research on labyrinth meditation has been limited to participant questionnaires, future studies may incorporate the use of functional magnetic resonance imaging technology to measure brain activity and record what individuals experience. Labyrinths located in settings like hospitals and prisons lend themselves to such research, says Rudebock. As a Veriditas-certified labyrinth facilitator, she conducts workshops and observes, “Walks are unique to each individual and may not produce uniform or replicable results.”</p>
<p>At its core, the experience is about listening to our truest self, away from the cacophony of modern life. “I believe that the world needs places where our souls can be quiet,” remarks Jean Richardson, director of the Kirkridge Retreat and Study Center, in Bangor, Pennsylvania, which includes a seven-circuit labyrinth. “Retreat centers and labyrinths are places where we can listen to our inner heart, feel our inner calling and tap into our own divine nature. I think deep listening is not always valued in a world where we are rewarded for being busy and keeping our schedules full.”</p>
<h3>Nearby Opportunities</h3>
<p>Today, labyrinths—indoor, outdoor, natural, urban, secular and religious—are found in or near many communities. Following the lead of California’s Golden Door Spa, in Escondido, which pioneered the use of a labyrinth in a spa setting, many spas now incorporate them in their wellness or mindfulness programs.</p>
<p>Labyrinthine invitations to a mindfulness practice are open to everyone. “A labyrinth can bridge all beliefs, faiths, religions and walks of life,” says Bull. “You can walk a labyrinth no matter what you believe. Benefits come in walking it with an open mind and open heart.”</p>
<p><br>
<em>Gina McGalliard is a freelance writer in San Diego, CA. Connect at <a href="http://GinaMcGalliard.com">GinaMcGalliard.com</a>.</em></p>
<p class="fineprint"><br>
<em>This article appears in the October 2016 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:27309b07-bd56-41fc-b4a2-c79a5e63af5f2019-08-16T00:32:02-04:002022-09-30T18:41:14-04:00Relax and Unwind: Restorative Yoga Poses Foster Healing2016-08-31 13:43:32 -0400Meredith Montgomery<p>In classical yoga, teachers often sequence instruction toward reaching a pinnacle pose such as an inversion or arm balance. In restorative yoga, the peak pose is savasana—in which the practitioner fully relaxes while resting flat on their back. Leeann Carey, author of <em>Restorative Yoga Therapy: The Yapana Way to Self-Care and Well-Being</em>, explains, “This passive asana practice turns down the branch of the nervous system that keeps us in fight-or-flight mode and turns up the system allowing us to rest and digest. It feels like a massage for the nervous system and encourages self-inquiry, reflection and change, rather than perfection.”</p>
<p>The physical, mental and spiritual benefits are similar to those of active yoga, but because poses are held longer and supported by props such as bolsters, blankets, belts and blocks, “There’s no stress on the tissue and joints. Each pose gifts us with longerlasting benefits, including more time for the mind to unwind,” advises Carey.</p>
<p>“Restorative yoga allows both muscles and the brain to recover from fatigue, so we are stronger, sharper and better able to act in the world afterward,” explains Roger Cole, Ph.D., a certified Iyengar yoga teacher in Del Mar, California, and a research scientist studying the physiology of relaxation, sleep and biological rhythms. He attests that it also serves as preparation for <em>pranayama</em> (mindful yoga breathing) and meditation, which require a clear, well-rested, focused mind.</p>
<p>Perfect for beginners and used by longtime practitioners to complement other yoga styles, restorative poses are designed to accurately realign and reshape the body. They also can be therapeutically tailored to support natural healing for issues related to tension, premenstrual syndrome, weak immune functioning, back pain, pregnancy and recovery for athletes. “Poses for healing may require targeted gentle stretching, but prop use will coax the body into desired positions without requiring muscular effort,” says Cole.</p>
<p>Restorative poses are necessary to help restore us physically, mentally, emotionally and spiritually.<br>
~Leeann Carey</p>
<p>An early student of B.K.S. Iyengar and familiar with props, San Francisco resident and co-founder of <em>Yoga Journal</em> magazine Judith Hanson Lasater, Ph.D., found herself leading her first class comprised entirely of supported poses during a power blackout at a 1980 workshop. “I didn’t want people walking around in the dark, so I improvised a restorative class and everyone loved it,” she recalls. She revisited the idea several years later when she personally felt the need for physical, emotional and spiritual restoration.</p>
<p>For a year, 90 percent of her practice was supported poses, and the switch helped her so much that it inspired her first book, <em>Relax and Renew: Restful Yoga for Stressful Times</em>. She’s since written more books and trained teachers in restorative yoga around the world.</p>
<p>As in classical yoga, a restorative sequence should be balanced with asanas (positions) from all pose classifications—backbends, twists, inversions and forward bends. It takes time for the body to comfortably settle deeply into a pose—as long as 15 minutes— therefore, a 90-minute restorative class may include only a handful of asanas. Lasater says, “Most people don’t need more of anything from the culture in which we live. They need much more to learn to be still and at ease.”</p>
<p>In today’s yoga world, which seems to emphasize power and action, “Restorative yoga has become imperative to balance activity and ambition with stillness and being,” she continues. Lasater notes that while many classes are reducing savasana to as little as three minutes, students need 20 minutes.</p>
<p>Maybe we don’t need coffee, we need rest.<br>
~Judith Hanson Lasater</p>
<p>Carey clarifies that because this approach focuses on opening and letting go, rather than striving for the biggest stretch, “Sensation-seeking yogis may need to shift their perspective. The biggest challenge is often quieting the mind while the body is still. When a student is uncomfortable because the mind is screaming, it helps to compare it to having tight hamstrings in an active class. We’re not chasing relaxation; just breathe, feel and watch,” she says. “Eventually, everything will let go.”</p>
<p>“The more our mind rebels against relaxing, the more we need it,” observes Lasater. Students often turn to yoga as a strategy for feeling whole, and she suggests that one of the best ways to find clarity within is to listen in stillness, one savasana at a time. “It’s a gift to ourself, our family and the world,” she adds. “When we feel rested, we’re more compassionate and ready to serve the greater good.”</p>
<p><br>
<em>Meredith Montgomery, a registered yoga teacher, publishes </em>Natural Awakenings<em> of Gulf Coast Alabama/Mississippi (<a href="http://HealthyLivingHealthyPlanet.com">HealthyLivingHealthyPlanet.com</a>).</em></p>
<p> </p>
<h3><strong>Yoga Props 101</strong></h3>
<p>Yoga props can help new students maintain alignment and reduce strain while allowing veterans to more deeply explore the intricacies of their practice. Always adjust the dimensions and placement of props to ensure comfort via soft curves in the body instead of sharp angles, especially in the spine. Body weight must be distributed equally throughout the pose; key places to check for tension are the lower back, abdomen, neck and jaw muscles. Here are some basic tools.</p>
<p><strong>Yoga mats</strong> should have a non-skid surface and not exceed three-sixteenths of an inch in thickness. They cushion the body, serve as a blanket or a base for props or can roll up into a bolster.</p>
<p><strong>Blankets and towels</strong> pad hard areas and warm the body. Different ways of folding and rolling transform them into many firm and comfortable shapes with wide-ranging applications.</p>
<p><strong>Blocks</strong> in various sizes and materials can be laid flat, placed on edge or stood on end. They can add height or length to the body, access core stability and provide leverage. A stack of hardback books or phone books tied together can work in a pinch.</p>
<p><strong>Belts</strong> stabilize joints, support inflexible body parts and create traction and space. Typically two inches wide, soft belts with a D-ring locking system are easily adjusted; two soft, wide neckties or scarves tied together are suitable. Avoid material that cuts into the skin.</p>
<p><strong>Bolsters</strong>, typically cylindrical or rectangular cushions, provide good supports that are long-lasting, if sometimes costly. Combining folded blankets and rolled mats may be suitable alternatives.</p>
<p><strong>Walls</strong> provide leverage, vertical support and a structure to rest upon. A closed door or large piece of furniture such as a bookcase or refrigerator works; a room corner simultaneously supports both sides of the body.</p>
<p><strong>Chairs</strong> are versatile props for any practice and make yoga accessible to those unable to get down onto the floor. Backless folding chairs are typically used in studios, but any sturdy chair that doesn’t roll is suitable.</p>
<p><strong>Sandbags</strong>, strategically positioned, encourage overworked areas to release. Their weight also provides resistance and stability. Homemade versions can be made by loosely filling a smooth cloth bag with coarse sand, pea gravel or rice. Retail bags of beans, rice or sugar are other options.</p>
<p><strong>Eye pillows</strong> block out light during resting poses, can gently weight the forehead or hands or support the back of the neck. Typically made of silk or soft cotton, they’re filled with a mixture of flax seeds or rice and soothing herbs such as lavender, peppermint or chamomile.</p>
<p><br>
<em>Sources: </em>Restorative Yoga Therapy<em>, by Leeann Carey; </em>Relax and Renew<em>, by Judith Hanson Lasater</em></p>
<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:466baa7a-cfda-4cae-89c5-d63b6cc27e3b2019-08-16T00:38:56-04:002019-08-16T00:38:56-04:00Just Walk: 22 Minutes a Day Boosts Well-Being2016-07-29 11:50:07 -0400Randy Kambic<p><span class="dropcap">E</span>ven mainstream media have picked up on the many physical and mental benefits of walking, including weight loss, reduced stress, increased energy and better sleep, and that’s only the beginning. These additional compelling effects may well catalyze us to consistently step out for a daily walk, understanding that cumulative steps count, too. For more inspiration, check out this month’s race walking at the Summer Olympics.</p>
<p><strong>Walking helps heart health and diabetes.</strong> According to the U.S. Surgeon General’s Call to Action on Walking program launched last fall, the risk of heart disease and diabetes can be significantly reduced via an average of 22 minutes a day of brisk walking. “Physical activity has been shown to reduce the risk of heart disease, stroke, diabetes, certain cancers, osteoporosis, cognitive decline and even depression,” says Dr. JoAnn Manson, chief of the division of preventive medicine at Boston’s Brigham and Women’s Hospital. “Can you imagine if there was a pill that could simultaneously have all those benefits? Everyone would be clamoring for it.”</p>
<p><strong>Walking reduces anxiety and clears thinking.</strong> The results of a national survey of nearly 3,000 women between the ages of 42 and 52 published in the journal <em>Medicine & Science in Sports & Exercise</em> found that those that walked as part of a regular physical activity showed fewer signs of depression compared with inactive women. The more physical activity a woman logged, the less likely she was to exhibit such symptoms, suggesting that moderate-to-intense levels of exercise may help protect against mental illness. The survey further revealed that 85 percent believe walking helps reduce any present anxiety and feelings of depression, while two-thirds reported that walking stimulates their thinking.</p>
<p><strong>Walking facilitates doctor-patient communication.</strong> Columbus, Ohio-based Walk with a Doc (<a href="http://WalkWithADoc.org">WalkWithADoc.org</a>) helps organize free walking events each month via 230 chapters nationwide. They’re led by physicians and other healthcare authorities. “It’s a casual forum in which to communicate and also learn about the health benefits of walking,” says Executive Director Rachael Habash, who’s aiming for 350 chapters by year’s end. When doctors emphasize the benefits of exercise, patients tend to listen.</p>
<p><strong>Walking boosts life performance.</strong> “Until the late 1960s, 90 percent of America’s children that lived up to a mile away walked to school. Today, that figure is 30 percent,” says Sheila Franklin, of the National Coalition for Promoting Physical Activity, in <em>The Walking Revolution</em> documentary (scroll to the video at <a href="http://www.EveryBodyWalk.org">EveryBodyWalk.org</a>). Experts warn that less walking by youngsters can create sedentary habits and lead to shortened life spans.</p>
<p class="pullquote">The moment my legs begin to move, my thoughts begin to flow.<br>
~Henry David Thoreau</p>
<p>Daily walks to school boost cognitive performance in students, according to Mary Pat King, the National Parent Teacher Association director of programs and projects. Dr. Richard Jackson, a pediatrician, professor and chair of Environmental Health Sciences at the School of Public Health at University of California, Los Angeles,. and former environmental health director at the U.S. Centers for Disease Control, reports that walking improves children’s learning ability, concentration, moods and creativity.</p>
<p>Even lifelong walkers are moved to walk more by using a pedometer to track their steps and distance traveled, says Dr. Lauren Elson, a physical medicine and rehabilitation instructor at Harvard Medical School, who is also the medical editor of the recent Harvard Special Health Report <em>Walking for Health</em> (<a href="http://Health.Harvard.edu/walk">Health.Harvard.edu/walk</a>). A metareview of 26 studies found that using the device raised physical activity levels by nearly 27 percent, adding about 2,500 steps per day. Most stores that sell exercise equipment offer inexpensive pedometers, while smartphone users can download an app such as Moves, Breeze or Pedometer++. Apple’s iOS includes the free app Health.</p>
<p><strong>Walking leads to meaningful exchanges.</strong> Social connections and honest conversations between two people can be aided by walking outside instead of sitting inside. Clay Cockrell, a licensed clinical social worker in New York City, began walking with clients 12 years ago. He notes that casual venues like parks have been especially helpful for men. “They sometimes have a more difficult time making eye contact in sessions. Outside, they are looking where they are going, looking at nature, other people—the pressure is less. My own health has improved, as well,” he says. He shares ideas with the public and other therapists at <a href="http://WalkAndTalk.com">WalkAndTalk.com</a> to maximize the benefits. He sees moving the body forward along a path as a metaphor for moving forward in life.</p>
<p>Adds Habash, “We believe that engaging in health should be simple and fun, like putting one foot in front of the other at every opportunity.”</p>
<p><br>
<em>Randy Kambic is an Estero, FL, freelance writer and editor who regularly contributes to </em>Natural Awakenings<em>.</em></p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:f1f564c7-67bf-4656-bcf4-ba6963c7b67d2019-08-16T00:12:21-04:002019-08-16T00:12:21-04:00Zen Golf: Master the Mind to Master the Game2016-06-30 11:13:46 -0400Aimee Hughes<p><span class="dropcap">“I</span> remember the moment I had what I call my ‘golf game epiphany,’” recalls Steve Hughes, a passionate golfer from Richmond, Missouri. “I realized that my main obstacles were in my head, and from that day on, my golf game changed.”</p>
<p>In any athletic or fitness endeavor, the pursuit of excellence unfolds an array of challenges. While golf presents some of the toughest hurdles to improvement, any links enthusiast can better their game by acquiring a champion’s mindset. Applying a few Zen techniques and disciplines adapted from the Buddhist tradition of mindful awareness—which teaches that the mind is everything—can work wonders.</p>
<p>Zen Golf master and performance psychologist Joe Parent, Ph.D., of Ojai, California, advises: “The key is finding a way to let the ‘thinking’ mind do all the preliminaries to physical performance—selecting a target, judging the lie, gauging weather influences, etc.—and then letting our ‘intuitive’ mind take over, enabling our body to make a swing that’s free from second-guessing ourselves.” He calls the optimal playing mentality, “Not too tight, not too loose.” It’s the sweet spot that allows us to perform via our best self. Some key techniques prepare us to find and reside in this just-right Goldilocks place of being not too hot and not too cold.</p>
<p>Developing mental fortitude takes us even further than we can imagine. Mastery is born from discipline, focused attention and a deep core desire to adopt habits and behaviors that will upgrade our mindset.</p>
<p>Author of <em>Zen Golf: Mastering the Mental Game</em>, Parent teaches his students to enter a state that he calls “trusting versus trying.” He teaches a “one stroke at a time” approach, which emphasizes awareness of being in the present moment, as many contemplative spiritual traditions do. When the golfer is deeply engaged in the present moment with just the right level of emotional intensity, free of distractions and worries about future swings, they become integrated with what’s taking place on the course in the here and now to the point of total absorption.</p>
<p>In yoga, <em>pranayama</em>, or breathing techniques, are employed to promote relaxation in the mind and body. The Zen approach to golf uses breath work to allow body and mind to make the most fluid and powerful golf swing possible for the player. “The single factor that sets apart the top performers in any athletic discipline from the rest of us is their state of mind,” says Craig Perkins, a yoga master and founder of the Yandara Yoga Institute, in Baja California, Mexico. “From all my years of yogic study, there’s one teaching that always sticks with me: If we want to master our game, whether it’s golf, yoga or chess, we must first and foremost master our mind.” Practitioners maintain that, meditation can take our mental game to its optimal level and Perkins believes, “Meditation is the number one practice for cultivating self-trust.”</p>
<p>Positive visualization, which can be supported by meditation, is another method champion golfers leverage to improve their performance levels. Parent teaches his students, “Establish a clear image in your mind’s eye, and the body will follow.” Repeating this technique with every shot helps the golfer cultivate the habit of positive visualization by seeing the results.</p>
<p>Physical prowess is of little consequence if our mental game is off. Under the intense pressure of a golf match, execution suffers when performance anxiety isn’t kept under control. While many golfers have what it takes to succeed—the requisite native ability, experience, technique and talent—mental hang-ups can cause them to call it a day. Detrimental habits can undermine our self-confidence, as well as our score. The solution lies in pinpointing what’s behind them and applying pertinent Zen techniques to either gradually alleviate or winningly work with them.</p>
<p>Hughes, who makes his home overlooking the greens of Shirkey Golf Course, says, “It’s about getting out of your own way. When you’re at one with the game as it presents itself, you know your game will be much better than when your mind is racing off to work issues, family dramas and all the other usual life stuff. When I learned how to establish myself in this present moment awareness, not only did my golf game change for the better, so did the rest of my life.”</p>
<p><br>
<em>Aimee Hughes, a freelance writer in Kansas City, MO, is a doctor of naturopathy on the faculty of the Yandara Yoga Institute. Connect at <a href="mailto:ChezAimee@gmail.com">ChezAimee@gmail.com</a>.</em></p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:afd6feca-750c-4f9a-8a13-26a6295674372019-08-16T00:11:00-04:002019-08-16T00:11:00-04:00Unsafe Playfields: Artificial Surfaces Pose Risks2016-05-31 11:09:36 -0400Anonymous<p><span class="dropcap">A</span>s of January, there have been 200 nationwide cases of cancers in young athletes that played on synthetic turf—many of them lymphoma, which is uncommon in the age group. In 2013, the U.S. Environmental Protection Agency withdrew earlier safety assurances and called for new, more comprehensive studies.</p>
<p>A majority of professional and college athletes strongly prefer natural turf because those playing on synthetic turf suffer about 50 percent more knee and ankle injuries.</p>
<p>Other playfields use “crumb rubber” infill made of ground-up used tires formerly considered hazardous waste. Thus, sports players may be exposed to dozens of chemical compounds, most of which have never been tested for health impact; some of those tested are believed to cause cancer, birth defects, developmental and reproductive disorders and infertility.</p>
<p> <br>
<em>Primary source: <a href="http://epa.gov">epa.gov</a></em></p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:54e3d263-c4a6-49e2-909e-f4ff5994858a2019-08-16T00:44:40-04:002019-08-16T00:44:40-04:00Buff and Balanced: Bodybuilders Turn to Yoga2016-05-31 11:09:33 -0400Aimee Hughes<p><span class="dropcap">W</span>e don’t typically envision iron-pumping bodybuilders also flowing and breathing through yoga postures, yet many are combining these complementary disciplines to realize huge benefits.</p>
<h3>Competitive Edge</h3>
<p>Nicolina Sandstedt, a yoga teacher trainer and anatomy expert with the Yandara Yoga Institute, in Baja, Mexico, observes, “The body awareness and alignment focus that the practice of yoga asanas [positions] offers helps bodybuilders find correct posture. Yoga also teaches elegance in transitions that improve competitive posing.”</p>
<p>Peter Nielsen, a bodybuilder, yoga practitioner and world-class fitness guru in Detroit, observes, “Most bodybuilders haven’t fine-tuned their presentation. They often grimace and look uncomfortable, with their veins popping out.” He points out, “Yoga helps teach bodybuilders how to slow down, breathe into each posture and ultimately win posing competitions because of the grace, elegance and body awareness that yoga provides.”</p>
<h3>Injury Prevention</h3>
<p>Joseph Grassadonia, bodybuilder, yoga enthusiast and founder of <em>On Fitness</em> magazine, in Kahuku, Hawaii, cites additional benefits: “Incorporating yoga into your workout routine improves your core, giving you overall body strength in specific targeted muscle groups. It also increases flexibility, stability and mobility, allowing greater range of motion. Most importantly, it will keep you from being sidelined with injuries.”</p>
<p>“Stretching a muscle can make it more aesthetically pleasing,” remarks Sandstedt. “In yoga, we often hold postures for a relatively long period of time, in a more isometric endurance workout, than the short, repetitive movements performed in bodybuilding. Bodybuilding develops fast-twitch muscle fibers for power and speed, while yoga develops slow-twitch muscle fibers for endurance. Both are important for tissues to stay healthy while building muscle mass.”</p>
<p>Nielsen notes, “Bodybuilding makes me feel stronger; I look better and have loads of endurance. Yoga makes me feel more centered; it softens me so I can hear and surrender to what my body is telling me rather than me just telling it what to do.” Such listening is essential to preventing injuries that periodically plague bodybuilders. Slowing down into yoga’s present moment awareness teaches bodybuilders how to perform from a place of presence rather than on autopilot, which is when most injuries occur.</p>
<p>“Yoga works all the muscles, even the smaller, intrinsic muscles often neglected in bodybuilding,” Sandstedt says. “In addition to facilitating healthy posture, these small muscles help support balanced joint alignment.” She explains that the explosive, repetitive movements used to build muscle mass in bodybuilding make the muscles less elastic, which also inhibits range of motion. Less elastic muscles may be more prone to injury, as daily activities require both strength and mobility.”</p>
<h3>Beginning Yogis</h3>
<p><img alt="Bodybuilding Yoga" src="//cdn1.locable.com/uploads/resource/file/574755/Yoga-Bodybuilding.jpg" class="image-align-right">For bodybuilders that want to give yoga a shot, Nielsen advises trying a structured, 30-day yoga challenge. He sees how after the first month with his clients, the positive effects become apparent and most bodybuilders don’t want to go back to life before yoga.</p>
<p>Sandstedt offers, “I advise newcomers to incorporate a light yoga routine into the beginning and end of each bodybuilding training session. Ending training sessions with a few yoga postures will help balance the body, bringing a sense of calm and equanimity to the workout experience.”</p>
<p>“In my fitness career, I’ve found that yoga perfectly complements any strength training program as a form of stretching, flexibility and de-stressing,” says Nielsen. “Yoga focuses me, and helps me to isolate whatever muscle I choose. It helps me reach my fullest potential and simply makes me a better version of myself.”</p>
<p><br>
<em>Aimee Hughes is a doctor of naturopathy and freelance writer in Kansas City, MO. Connect at <a href="mailto:ChezAimee@gmail.com">ChezAimee@gmail.com</a>.</em></p>
<p> </p>
<h3><strong>COMPARING BENEFITS</strong></h3>
<h4><strong>Yoga</strong></h4>
<h4><strong>Bodybuilding</strong></h4>
Stretches and lengthens muscles while relieving tension
Shortens and builds muscles while building tension
Moves prana (life force energy) throughout the body, boosting energy levels and mental sharpness after a session
Expends energy, sometimes ending in muscle fatigue and mental exhaustion
Improves oxygenation of the circulatory system, providing energy and invigoration
Improves muscle oxygenation, which helps growth and repair functions
Tones muscles gradually
Builds muscle strength rapidly and enhances the toning aspect of yoga
Involves the body, mind and spirit
Primarily involves the physical body
Accessible to every age group
Not accessible for the very young and very old
Promotes body confidence through self-acceptance
Promotes body confidence through a fixed physical aesthetic
Prevents injuries through body awareness and helps heal injuries through yoga therapeutics
Can cause injury absent preventive awareness
<p><br>
<em>Sources: Nicolina Sandstedt; Peter Nielsen; Joseph Grassadonia</em></p>
<p> </p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:229d99d2-c314-484f-af14-2292ba164fc82019-08-16T01:08:00-04:002019-08-16T01:08:00-04:00Facial Fitness: Exercises to Tone Your Face and Neck2016-04-29 12:02:50 -0400Kathleen Barnes<p><span class="dropcap">G</span>ravity takes its toll as years pass, and many women find themselves bemoaning crow’s feet, frown lines and turkey necks that make them look older than they feel. Experts point to the loss of “fat pads” in the cheeks, bone loss around the eye sockets and cheekbones and overall weak muscles as potential contributors to facial aging. Natural exercise programs designed to reverse these unpleasant signs of aging comprise a new fitness-for-beauty trend.</p>
<p>“Face and neck muscles somehow have been left out of mainstream fitness programs,” observes Denver esthetician and massage therapist Grace Mosgeller, who addresses this void with her series of eight FaceFitnez audio and video exercises. “If you tone the muscles of your face and neck, the skin attached to those muscles firms and tones as well, creating a natural youthful look.”</p>
<p>Muscular stress—the good kind—is at the core of facial fitness, says Mosgeller. She cite’s Wolff’s Law, a wellknown medical theory that bone grows and remodels in response to the tension or muscle engagement put on it. “Regular facial exercise works the muscles to correct the loss of both muscle tone and bone density and build collagen. It might be called the equivalent of pushups, pull-ups and abdominal tucks for the face.”</p>
<p>Carolyn Cleaves, owner of Carolyn’s Facial Fitness, in Seabeck, Washington, near Seattle, a former college professor, developed a facial exercise program for herself upon detecting early signs of aging. With the help of two primary care physicians, she designed a routine that includes 28 basic exercises that target all 57 facial muscles. “As we get older, we lose the underlying layer of fat just beneath the skin, and as a result, we look old and tired,” says Cleaves. She agrees that exercising the face actually helps rebuild lost bone, enlarges the muscles and also builds collagen. A study from the University of Rochester, in New York, confirms that loss of bone mass can start in women as early as age 40. It starts in men 16 to 25 years later.</p>
<p class="pullquote">
<strong>Face Workouts</strong><br>
Find Mosgeller’s FacialFitnez exercise video menu at <a href="http://Tinyurl.com/MosgellerFaceExercises">Tinyurl.com/MosgellerFaceExercises</a> and more info at <a href="http://FaceFitnez.com">FaceFitnez.com</a>.<br>
Sample Cleaves’ video series at <a href="http://CarolynsFacialFitness.com/free-facial-exercises">CarolynsFacialFitness.com/free-facial-exercises</a> and <a href="http://CarolynsFacialFitness.com/free-facial-exercises">Tinyurl.com/CleavesFaceExercises</a>.</p>
<p>Mosgeller’s facial exercises work to fade wrinkles and lines and firm up sagging flesh, yielding visible results in as little as two weeks of dedicated training. She says, “Within six to nine months, it’s possible to look five to 10 years younger than when you started.” Her claims are verified by Dr. Carol Lipper, in Denver, who states, “I’ve done the exercises and they work. The trouble is compliance. It’s a lot of work.” She confirms that she saw improvement in her droopy eyelids after just two or three weeks of adhering to Mosgeller’s workouts.</p>
<p>“It seems that every three months or so, I see another leap in results and a younger look,” adds Cleaves of those using her program. Here are a few crucial areas to target, with just a few of these experts’ recommended remedies.</p>
<p> </p>
<p><img alt="Cleaves’ Crow’s Feet Eliminator" src="//cdn2.locable.com/uploads/resource/file/575180/Crowsfeet-Exercise.jpg" class="image-align-right"><strong>Cleaves’ Crow’s Feet Eliminator:</strong> Place fingertips on top of the head, thumbs resting near the corners of the eyes. Shut eyes tightly and slide thumbs toward the temples for a count of five. Repeat 10 times.</p>
<p> </p>
<p><strong><img alt="Mosgeller’s Rx for Droopy Eyelids" src="//cdn0.locable.com/uploads/resource/file/575181/Droopy-Eyelids-Exercise.jpg" class="image-align-left">Mosgeller’s Rx for Droopy Eyelids:</strong> Place index finger on top of a closed eyelid, and then lift fingers up and slightly to the outside. Blink hard and hold. It’s preventive, as well as curative, says Mosgeller, so those over 45 should repeat this 100 times a day, while younger individuals should repeat 20 to 50 times a day.</p>
<p> </p>
<p><strong><img alt="Mosgeller’s Frown Line Eraser" src="//cdn2.locable.com/uploads/resource/file/575182/Frown-Line-Exercise.jpg" class="image-align-right">Mosgeller’s Frown Line Eraser:</strong> Pull brows apart with fingers and hold for two seconds. Repeat 50 to 100 times up to six times per week. This is meant to relax and tone the muscles, not build them.</p>
<p> </p>
<p><strong><img alt="Cleaves’ Turkey Neck Buster" src="//cdn2.locable.com/uploads/resource/file/575183/Turkey-Neck-Exercise.jpg" class="image-align-left">Cleaves’ Turkey Neck Buster:</strong> Tilt the head back slightly. With palm facing the neck, grasp under the chin with a wide-open hand and slowly slide hand down to the collarbone; hold there while counting to 10. Repeat five times daily.</p>
<p><br>
<em>Kathleen Barnes is author and publisher of many natural health books. Connect at <a href="http://KathleenBarnes.com">KathleenBarnes.com</a>.</em></p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:7864ccdc-fc61-4ab0-a098-4d5cd471d4792019-08-16T00:09:01-04:002019-08-16T00:09:01-04:00Tai Chi Eases Effects of Chronic Disease: Patients Experience Improved Well-Being2016-03-31 10:48:26 -0400Anonymous<p><span class="dropcap">A</span> review of research from the University of British Columbia tested the effects of tai chi exercise upon people with four chronic diseases: chronic obstructive pulmonary disease, heart failure, osteoarthritis and cancer. Dr. Yi-Wen Chen and his team analyzed 33 studies of more than 1,500 people that participated in tai chi.</p>
<p>The research also tested the effects of the practice on general health, including walking speed, muscle strength, speed in standing up from a sitting position, quality of life, symptoms of depression and knee strength. The heart disease patients among the subjects showed a reduction in depression symptoms, and all shared a reduction of muscle stiffness and pain, increased speeds in both walking and standing from a sitting position and improved well-being.</p>
<p>“Given the fact that many middle-aged and older persons have more than one chronic condition, it’s important to examine the benefits of treatment/exercise interventions across several co-existing conditions,” says Chen.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:34d0adf2-e97a-430e-9451-bd0634770d932019-08-16T00:03:51-04:002019-08-16T00:03:51-04:00Millennials’ Take on Fitness: They Like Short, Social and Fun Workouts2016-03-31 10:48:01 -0400Derek Flanzraich<p><span class="dropcap">M</span>illennials are a big deal. Most businesses view them as trendsetters for good reason: Born between the early 1980s and early 2000s, they make up 25 percent of the population and represent $200 billion in annual buying power. Like the baby boomers before them, they also have the power to profoundly influence other generations, both young and old.</p>
<p>Millennials have largely rejected previous fitness trends and instead paved a new path to health and wellness. In doing so, they’ve transformed both the business of fitness and the idea of what it means to be healthy. They’ve created a more personalized approach that encompasses the values of their generation.</p>
<h3>What They Are</h3>
<p>Millennials are a fast-paced, well-informed group. They devour news and information as soon as it’s released and then share it with others, usually via social media. This quick turnover cycle has led to an “out with the old, in with the new” mentality in many aspects of life. For a generation that strives to be trailblazers, things quickly become outdated. Millennials are always seeking new ways to get fit and eat healthy, even if it means creating something unique to them.</p>
<p>The Internet has allowed these young adults to find more like-minded people than ever before. They grew up with constant connectivity, which has allowed them to build larger communities of friends online as well as locally, and keep everyone apprised of their fitness goals and progress.</p>
<p class="pullquote">Millennials understand that diseases caused by unhealthy societal norms, including being sedentary, are in many ways preventable, and they are making conscious choices to be well.</p>
<p>Millennials’ overscheduled lives mean they value shorter, quicker and more convenient options, especially in regard to workouts and healthy meals. They are more likely than any other age group to track their own health progress and use technologies such as health and fitness apps which monitor such data as steps, heart rate and caloric intake as a complement to their fitness routines. Being healthy means more than weight loss or looking good to them. For this pivotal generation, health is increasingly about living a happier life.</p>
<h3>What They Like</h3>
<p>Millennials’ values and unique approach to health have fostered the growth of innovative fitness movements, health-focused stores and restaurants and alternative medicine. Here are the three biggest trends making an impact on the wellness industry.</p>
<p><strong>What’s hot:</strong> Shorter, full-body workouts that are also fun.</p>
<p><strong>What’s not:</strong> Steady-state cardio exercises as a starting point for losing weight and improving health.</p>
<p class="pullquote">Millennials are more likely to partake in physical activity focused on togetherness instead of competition, pushing each other to be their best, instead of competing for a victory.<br>
~Sporting Goods Manufacturers Association survey</p>
<p>It’s been increasingly shown that steady-state cardio workouts may be the most effective way to lose weight, but they also lack widespread appeal. Instead of sticking to a traditional treadmill, many millennials have flocked to workout regimens that regularly switch exercises or use high-intensity interval training, such as Zumba, SoulCycle and CrossFit.</p>
<p><strong>What’s hot:</strong> A more holistic approach to health.</p>
<p><strong>What’s not:</strong> Diets that emphasize rapid weight loss.</p>
<p>Millennials don’t believe that weight is the major indicator of health as much as previous generations have. Instead, they increasingly think of weight as just one among many key components of a healthy lifestyle. A higher percentage define being healthy as having regular physical activity and good eating habits.</p>
<p class="pullquote">For these stimulation junkies, multitasking is part of daily life, which is why conducive physical activities are typically accompanied by music, TV or scrolling Twitter feeds.</p>
<p><strong>What’s hot:</strong> Alternative workouts that are customizable, fun and social.</p>
<p><strong>What’s not:</strong> Inflexible gym memberships and daily attendance.</p>
<p>Instead of hitting the gym, young adults tend to prefer new forms of fitness that can be personalized to their needs. They like obstacle races such as Tough Mudder, fun and distance runs like The Color Run, at-home fitness workouts like P90X, and bodyweight regimens.</p>
<p>As a group, millennials are redefining wellness and changing how following generations will view health. Their preferences for fun, personalized workouts and holistic wellness have fueled trends with far-reaching implications for the food, tech and healthcare industries, and that’s just the start.</p>
<p><br>
<em>Derek Flanzraich is an entrepreneur on a mission to help the world think about health in a healthier way. He is the founder and CEO of Greatist, a New York City-based media startup working to make healthy living cool.</em></p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>