tag:www.naturalawakenings.com,2005:/categories/fit-body?page=5Fit Body Fit Body | Natural Awakenings Magazine Page 5Healthy Living Healthy Planet2021-12-31T00:15:09-05:00urn:uuid:28b63bbc-8210-4ce0-9419-3edf5cc2729f2020-10-21T12:31:17-04:002021-12-31T00:15:09-05:00Body Gratitude: Being Thankful Empowers Our Workouts2020-10-30 09:30:00 -0400Marlaina DonatoExercise is crucial to preventing and managing cardiovascular disease, diabetes, depression and many other health conditions, but staying motivated to maintain a routine can sometimes be challenging, even for fitness devotees. Cultivating an appreciation for the way our bodies carry us through life can turn what may have seemed like a humdrum workout into something special. <a href="https://time.com/5026174/health-benefits-of-gratitude/" target="_blank">Research</a> shows that a gratitude practice fosters patience, encourages self-care and nourishes self-discipline, especially when there is temptation to reach for another slice of pie.<br><div><br></div><h3>Appreciation in Motion<br></h3><div><br></div><div>“When we’re appreciating ourselves, we open the floodgates to joyful movement and freedom,” says <a href="https://funseekerfitness.com/" target="_blank">personal trainer Katie Hunt</a>, in Milwaukee. “What if today were the last day I got to run? This question forces me to appreciate every little thing my body can do and minimizes the focus on what I dislike doing. Suddenly, running feels like a gift instead of a task.”</div><div><br></div>During pandemic restrictions, a socially distant power walk with a friend can get the blood moving and shift perspective. “Something about feeling my heart pounding, a cool breeze after I first break a sweat and the ability to share authentically with a close friend at the same time reminds me of both my powerful mind and miraculous body. How can I not be grateful?” asks Andrea Stern, owner of the <a href="http://satoriyogastudio.com/" target="_blank">Satori Yoga Studio</a>, in San Francisco. Her thankful intention is carried into each yoga session. “I encourage students to bring a sense of gratitude to the mat with them. Before the class begins, I ask folks to connect with the present moment and to check in with themselves.”<br><br><h3>Motivation Through Affirmation</h3><div><br></div><div>Using daily affirmations—simple sentences written or spoken aloud—is a wonderful way to infuse exercise time with positivity. Leaning into a challenging asana or doing one more lap in the pool with self-affirming intention can snuff out self-criticism. “Moving your body is not a competition. You don’t have to prove yourself or your ability to anyone. Practice feeling grateful for how your body can move, starting with your heartbeat and breath,” says <a href="https://www.sofiaangelina.com/" target="_blank">Sofia Angelina Marcus-Myers</a>, an intuitive energy worker and portrait photographer in Portland, Oregon. Healing self-portraiture and dedication to daily affirmations propel Marcus-Myers through chronic pain and help her to see the body as a sacred vehicle. “Affirming your body is a practice, and sometimes it will feel awkward, absurd or tedious. Do it until you feel more comfortable affirming yourself, and then keep doing it.”</div><div><br></div>Calling a truce with body imperfections can help us feel more comfortable in our skins, something that can go a long way. For Hunt, shifting perspective inward is key. “What if we all stop and imagine being on a desert island? What would your perfect workout, body and life be like if there were no outside influences?”<br><br><h3>Pain and Compassion</h3><div><br></div><div>Living with discomfort makes exercising challenging, but learning to respect the body’s rhythms and limitations can be beautifully empowering. “I love the quote, ‘Unless your compassion begins with yourself, it is incomplete,’” says Stern. “Taking a class together (even virtually) gives us a sense of being in this together. When we breathe, stretch and grow together through our practice, it helps us to appreciate where we are on any given day.”</div><div><br></div><div>For <a href="https://khazzoomovement.com/" target="_blank">Loolwa Khazzoom</a>, a Seattle-based author and musician, it’s all about surrender. “Don’t fight your pain; dance with it—literally and figuratively. Dance from your bed. Dance in your head. Dance wherever and however it’s comfortable.” As the founder of <a href="http://dancingwithpain.com/" target="_blank">Dancing with Pain</a>, a wellness company that teaches a natural approach to pain relief through movement, Khazzoom says, “Our consciousness naturally goes to the places in pain and overlooks the places that feel good. Those places are quite literally our pathways to wellness.”</div><div><br></div><div>She recommends focusing on pain-free areas of the body with the joy, power, harmony and other sensations that come from moving to enjoyable music, noting, “As we inhabit those places with our entire beings, there is less and less room for the pain, to the point that it may vanish altogether.”</div><div><br></div>Marcus-Myers brings the message home with, “It isn’t your body’s purpose to be anyone’s ideal. Your body is an incredible living thing, worthy of love and gratitude.”<br><div><br></div><div><br></div><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and composer.</i><br><br><div><br></div><div> <div class="media clearfix">
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<h4 class="media-heading"><a href="/2020/10/30/332113/steps-to-building-body-gratitude" target="_blank">Steps to Building Body Gratitude</a></h4>
<p>Affirmations, daily techniques, gratitude yoga poses and movement exercises to help build up appreciation for our bodies. <span class="pull-right"><a href="/2020/10/30/332113/steps-to-building-body-gratitude">Read More »</a></span> </p>
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<p> </p></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:3482538e-6723-4d6d-be85-51cc87c70be92020-09-17T14:45:32-04:002023-02-28T17:53:08-05:00Tai Chi and Qigong: Life Force in Motion2020-09-30 09:30:00 -0400Marlaina Donato<div>The flowing movement of tai chi mirrors the serenity of water, but still waters run deep. This ancient practice of gentle meditative movement is an offshoot of Chinese martial arts that offers a spectrum of surprising benefits, including healthier soft tissues and bones, as well as improved sleeping.<br><br></div><div>According to <a href="https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi" target="_blank"><i>Harvard Health Publishing</i></a>, when practiced consistently, tai chi supports both upper and lower body strength with effects that are akin to resistance training and brisk walking. Tai chi helps to fine-tune neurons of the inner ear and encourages muscle and ligament flexibility, resulting in better balance and fewer falls. The practice is highly adaptable and anyone can benefit, even those that are wheelchair-bound or recovering from surgery.<br><br></div><div>“It appears effortless, with slow and smooth movements, but there is immense power underneath the tranquility,” says <a href="https://taichiforhealthinstitute.org/about-dr-paul-lam/" target="_blank">Paul Lam</a>, family physician and director of the <a href="https://taichiforhealthinstitute.org/" target="_blank">Tai Chi for Health Institute</a>, in Sydney, Australia. “Tai chi has been shown by over 500 medical studies to benefit almost all aspects of health, including mobility, immunity and heart and lung function.” Lam also highlights other related benefits, including lower blood pressure, less arthritis pain and stress relief.<br><br></div><div><a href="https://www.hindawi.com/journals/ecam/2019/9146827/" target="_blank">Research published last year in the journal <i>Evidence-Based Complementary and Alternative Medicine</i></a> shows that 12 weeks of tai chi practice initiated beneficial changes in the immune system with subsequent improvement of lung function in children ages 6 to 12 with asthma.</div><div><br></div><h3>A River of Energy<br><br></h3><div>While tai chi is a modified martial art with a focus on form, its close relative, qigong, is a mind-body wellness system that uses breath, simple movement and stillness. Both cultivate <i>qi</i>, or life force, that is believed to permeate all natural existence. The concept of qi, yet to be understood scientifically, is the basis of Traditional Chinese Medicine and the focus of many studies in China and elsewhere.<br><br></div><div>“It is believed that qi flows throughout and around the body. If we are healthy, the qi will be moving smoothly and abundantly. If we are not healthy, the qi may be stagnant, excessive or deficient,” says qigong instructor and acupuncturist <a href="https://www.qigongforvitality.com/" target="_blank">Jeffrey Chand</a>, in British Columbia, Canada.<br><br></div><div><a href="https://www.chuckrowtaichi.com/" target="_blank">Robert Chuckrow</a>, a retired physics professor in Ossining, New York, and the author of <i>Tai Chi Dynamics</i> and <i>The Tai Chi Book</i>, explains, “When muscles are tensed, qi is inhibited. Instead, when muscles are relaxed and the body is open and moves naturally, qi is enhanced. Such cultivation of qi is the main component of qigong. Tai chi actually includes qigong.” Chuckrow currently has two students that are 100 years old and notes that seniors greatly appreciate and benefit from these arts once they experience the connection between mind and body.<br><br></div><div>Lee Holden, a qigong master teacher at the <a href="https://www.holdenqigong.com/" target="_blank">Holden QiGong Center</a>, in Santa Cruz, California, emphasizes the consequence of being in perpetual “fight-or-flight” mode from everyday, nonthreatening life stresses. “The waves crashing to the shore, the river flowing down the mountain, demonstrate nature’s boundless energy. We, as human beings, have cut ourselves off from that source of energy. Through qigong practice, we plug back into that natural energy reserve and circulate it through our minds and bodies. Stress, like a kink in the hose, causes a stagnation of qi. Relaxation, like unwinding the kink, gets the qi to flow.”</div><div><br></div><h3>Nourishing the Nervous System<br><br></h3><div>Tai chi and qigong lower the stress hormone cortisol, improve brain function and have been shown to decrease symptoms of anxiety and depression. Both approaches are part of many addiction recovery programs to help nourish mind-body connections for better managing stress.</div><div><br>“In my view, both qigong and tai chi are wonderful exercises for the nervous system, which during practice, undergoes intense moment-to-moment receiving, processing and sending of neural electrical information. This electricity stimulates cells to absorb oxygen and nutrients and expel waste products, and it beneficially helps arrange material within cells,” says Chuckrow.</div><div><br>In essence, it’s all about encouraging calm, something we all need. Chand summarizes its benefits superbly. “It empowers individuals to help themselves. The more stress management tools we have to help ourselves, the better our overall health and quality of life is.”</div><div><br></div><div><br><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is a body-mind-spirit author and visionary composer.</i></div><h3><br><br><b>Helpful Links</b><br><br></h3><div><a href="https://qigongforvitality.vhx.tv/positivi-qi-series" target="_blank">Communi Qi</a> is an online video library of qigong practices offered temporarily on a complimentary basis “to help people thrive through this challenging time,” says Jeffrey Chand. </div><div><br></div><div><a href="http://www.chuckrowtaichi.com/Falls.html" target="_blank"><i>How Does Practicing T’ai Chi Reduce Falls?</i></a> by Robert Chuckrow</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:e151bd4d-f752-4c28-a920-d62780f682872020-08-25T16:08:31-04:002023-02-28T17:55:45-05:00Yoga for Every Body: Adaptive Ways Ease Pain and Immobility2020-08-31 09:30:00 -0400Marlaina Donato<div>Taming chronic pain, restoring energy reserves, improving heart health and relieving symptoms of depression and anxiety are only a few of the science-backed perks of spending time on a yoga mat. However, misconceptions about this ancient practice can make yoga seem intimidating for individuals that could benefit the most from it.<br><br></div><div>Adaptive yoga, designed for people challenged by injury, chronic pain, autoimmune disease or debilitating conditions like multiple sclerosis, can foster perhaps unexpected gains through the use of props, chairs, wall space and even countertops. From wheelchair-bound veterans to seniors with compromised balance, adaptive yoga offers new horizons for achieving well-being.</div><div><br>Yoga’s gentle influence goes beyond physical benefits. A 2017 British <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5422575/" target="_blank">study published in the <i>Journal of Pain Research</i></a> found people with spinal cord injuries that took sitting yoga classes twice a week for six weeks were less depressed, more self-compassionate and more mindfully in the moment than those in a control group.</div><div><br></div><h3>Empowerment, Not Perfection<br><br></h3><div>“Yoga is for any body, no matter the size, shape or color. It’s not about designer clothing, athletic ability, talents or perfection in the pose. Adaptive yoga is a movement to change this misconception and mitigate the anxiety to try yoga,” says <a href="https://www.yogamovesms.org/about/mindy-eisenberg/" target="_blank">Mindy Eisenberg</a>, a Detroit-area certified yoga therapist and author of <a href="https://www.yogamovesms.org/product/adaptive-yoga-moves-any-body/" target="_blank"><i>Adaptive Yoga Moves Any Body: Created for Individuals with MS and Neuromuscular Condition</i></a> and the accompanying <a href="https://www.yogamovesms.org/product/adaptive-yoga-cards/" target="_blank"><i>Adaptive Yoga Cards</i></a>. For Eisenberg, the focus is about the internal experience, healing and most of all, “the sense of joy that comes from a regular practice.”<br><br></div><div><a href="http://waggingtailyoga.blogspot.com/p/about-ora.html" target="_blank">Ora Ramat</a>, owner of the <a href="http://waggingtailyoga.blogspot.com/" target="_blank">Wagging Tail Yoga Studio</a>, in Bethel, New York, witnesses remarkable, everyday mastery in her students through adapted poses. “Many of my students are 40 to 95 years young, and the range of modification I do with them is endless,” says Ramat, who underscores the importance of listening to the body. “I learned the hard way 17 years ago when I first became a teacher. I am gentle with myself if I am unable to do a pose and embrace the modification. I go deeper in my poses now than when I was younger.”</div><h3><br>Freedom Through Support</h3><div><br></div><div>“Our students have a wide range of health conditions including spina bifida, arthritis, MS, cerebral palsy, Parkinson’s disease, fibromyalgia, stroke, chronic obstructive pulmonary disease, paraplegia, epiphyseal dysplasia, Ehlers-Danlos syndrome, chronic back pain and more,” says <a href="https://www.wavelengthvr.com/about-the-founder" target="_blank">Miranda McCarthy</a>, CEO of <a href="https://www.wavelengthvr.com/" target="_blank">Wavelength VR</a>, a healthcare company that produces a library of science-supported content for pain management without medication. The London-based creator of <a href="https://adaptiveyogalive.com/" target="_blank">Adaptive Yoga LIVE</a>, which offers seated online classes, knows firsthand how yoga can change lives. <br><br></div><div>“Until I found adaptive yoga, I felt like I was constantly at war with my body,” she says. Diagnosed with rheumatoid arthritis at the age of 2 and the youngest recipient of bilateral hip replacement surgery in the U.S., McCarthy thought she knew her body inside and out. After 10 surgeries and decades of rehabilitation and medication, she went through a radical shift in perspective. “When I discovered adaptive yoga, I soon realized my relationship with my body had only just begun.” <br><br></div><div>Eisenberg highlights the internal process that adaptive yoga can catalyze: “The energy and sensation that yoga students feel on the inside is much more important than what the pose looks like on the outside.” Items such as chairs, blocks, straps, blankets and bolsters are used to make traditional postures more accessible to those with physical challenges and to ensure safety. “Using props is not a sign of weakness or inferiority. We even use ambulatory devices such as a cane as a prop. Those who require assistive devices cease to see them as a hindrance. In fact, they become an accessory,” says Eisenberg.<br><br></div><div>For McCarthy, the biggest takeaway is simple, yet profound self-acceptance. “I no longer judge myself or compare myself to able-bodied people. I gained a newfound love for my body and a love for myself.”<br><br></div><div>Eisenberg affirms, “It’s exciting to realize that our bodies are so much more capable than we thought, and we learn that we are not defined by our individual disease or limitations. As my teacher Jon Kabat-Zinn says, ‘As long as you are breathing, there is more right with you than wrong.’”</div><div><br><br><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and composer.</i><br><br><br></div><h3><b>Adaptive Yoga Benefits</b><br><br></h3><div class="image-main"><div class="image-main"><div class="image-with-caption image-main"><img alt="" src="//cdn0.locable.com/uploads/resource/file/753932/fill/700x0/yoga-benefits-methods.jpg?timestamp=1598388837"><div class="small"><p></p><p>viacheslaviakobchuk/AdobeStock.com<br></p><p></p></div></div><p> </p></div></div>from Miranda McCarthy <br><br><li>Increased strength, balance and flexibility—both mental and physical</li><li>Discovery of a subtle level of mind-body sensation not impeded by disability</li><li>Improvements in the quality of breathing</li><li>A sense of lightness and freedom within the body</li><li>An increased ability to manage stress</li><li>A deepened sense of wholeness and connection with others</li><h3><br><br><b>Online Yoga Resources</b><br><br></h3><li><a href="https://adaptiveyogalive.com/" target="_blank">Free adaptive yoga classes online from Miranda McCarthy</a>.</li><li><a href="https://www.youtube.com/playlist?list=PLp11GJcwf09YoQ2ExmMSK5JI2JzOqQo3g" target="_blank">YogaJP, YouTube chair yoga classes for people in wheelchairs</a>.</li><li><a href="https://www.omsyoga.org/" target="_blank"><i>Yoga and MS</i>, book from the National Multiple Sclerosis Society</a>.</li><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:dee2b588-f667-4ce8-9754-3b577f6afe8a2020-07-16T18:52:51-04:002023-02-28T17:56:43-05:00Mindful Walking: Meditative Steps for Well-Being2020-07-31 09:30:00 -0400Marlaina Donato<div>The health benefits of walking, such as stress reduction, improved joint mobility, lower blood pressure and increased oxygen, are well known, but walking or hiking with a meditative focus offers some other unexpected perks. Mindful walking that fosters focus on each step can combat depression, anxiety and unhealthy food cravings by boosting neurotransmitters. <a href="https://pubmed.ncbi.nlm.nih.gov/18835411/" target="_blank">Studies</a> from the University of Exeter, in England, reveal that chocolate cravings and consumption are reduced after just a 15-minute walk, and a German <a href="https://pubmed.ncbi.nlm.nih.gov/25760042/" target="_blank">study</a> found overweight people that walked briskly for 15 minutes had less desire for sugary snacks.<br><br></div><div> A 2016 <a href="https://www.sciencedirect.com/science/article/abs/pii/S0965229916300346?via%3Dihub" target="_blank">study</a> in <i>Complementary Therapies in Medicine</i> found that meditative walking for 30 minutes three times a week reduced arterial stiffness and the stress hormone cortisol in a 12-week period. Individuals with Type 2 diabetes also had healthier blood sugar levels. Further, the group that employed mindful walking exhibited significant improvement compared to the control group that engaged in regular, non-meditative walking. </div><h3><br>Mindful Me-Time</h3><div><br></div><div>Like seated meditation, meditative walking fosters mind-body awareness that can nourish the spirit. “Some of the world’s greatest artists, like Johann Sebastian Bach and William Blake, were well aware of this, and spent much time on long walks exploring their inner worlds,” says <a href="https://reinogevers.com/" target="_blank">Reino Gevers</a>, of Majorca, Spain. The author of <i>Deep Walking for Body, Mind and Soul</i>, he sees walking meditation as an invitation to tap into the bigger matrix of life. “Deep walking, also pilgrimage walking, is spending time alone in nature to walk off the things that are weighing heavy on your shoulders. These could be hurtful and traumatic events like the loss of a family member, divorce or financial loss. While practicing mindful walking, there is a reconnection to the natural rhythm of life.”<br><br></div><div> Meditative walking calms the amygdala, the portion of the brain that can become hyper-reactive from trauma and keep us in the loop of anxiety. Introduced to meditative walking by a spiritual teacher, Carolyn Sinclair, in Houston, found deep healing from depression after a devastating divorce. “Even though I knew tai chi, qigong and sitting meditation, I couldn’t lift my head off the pillow, couldn’t sleep and wasn’t eating,” says Sinclair, who relinquished all medications after six months of taking mindful steps. Today, she <a href="https://www.walking-meditation.com/" target="_blank">blogs</a> and attributes her capacity to feel joy and her improved emotional resilience to the practice. “We cannot stay in sitting meditation all day long, and life will always throw us a curve ball,” she says. “Walking meditation allows us to be in the world, but not attached to the chaos and drama. This form of meditation helps train the mind to reside in the present moment during our everyday activities.”</div><div><br></div><h3>Resetting Body and Soul<br><br></h3><div>Going for a mindful walk can cultivate sensory nuance, especially to changing angles of sunlight and the dance of turning seasons. <a href="http://hoda.ie/" target="_blank">Psychologist Hugh O’Donovan</a>, in Cork, Ireland, the author of <i>Mindful Walking: Walk Your Way to Mental and Physical Well-Being</i>, says, “The body is a powerful instrument of connection. It appears too simple, but this is a necessary aspect of mindful walking for the beginner right through to the more experienced practitioner. It is in this slowing down that you begin to notice.” In 2015, he traversed the entire length of his native country and was reminded, he says, that “In this mindful walking space, the world can come alive at every sensory level. You can see the colors, the textures, the contrasts, the shade, the magic.”<br><br></div><div> Gevers concurs, “There is a major difference in just walking for exercise and deep walking. When you do mindful walking, you open your senses to the world around you. What do you smell, hear and feel?”</div><div><br></div><h3>Buddha Steps<br><br></h3><div>Mindful walking begins with communing with each step, heel-to-toe, on Mother Earth. “The beauty of walking meditation is that once it becomes a habit, we can bring it everywhere, naturally,” emphasizes Sinclair. <br><br></div><div> O’Donovan, whose mantra is, “Show up, slow down and notice”, inspires us all when he says, “You might think, ‘I’ve seen grass a million times; I know grass,’ but this limits the possibility to know in a deeper way. Grass is not just grass when you walk mindfully.”</div><div><br><br></div><div><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is a composer and body-mind-spirit author.<br><br></i></div><p></p><h3><b>Tips on Meditative Walking</b></h3><p><b>From Carolyn Sinclair:</b></p><ul><li>Find a safe, quiet place to walk. A park, your yard, in nature is best, but you can even choose a mall before the stores open.</li><li> Set aside a specific amount of time to walk and start with 10- or 15-minute increments.</li><li>Wear shoes and set your gaze about 12 to 15 feet angled toward the ground in front of you. Relax. Keep arms and shoulders loose; head and neck in alignment. <br></li><li>Observe the smell of the earth, flowers and trees. Feel the moisture in the air and how it effects your skin; recognize the temperature. Notice how you maintain balance as you walk; how a rock and uneven surfaces feel underfoot.</li><li>Notice any tension without trying to change it—just observe and avoid analyzing, comparing or editing.</li><li>Experience the sensation of feeling the soles of the feet as each foot touches the ground. One shouldn’t be fooled by its simplicity. The mind will always wander; consequently, it’s not necessary to try to stop the mind from thinking. All that is needed is to bring attention back to feeling the soles of the feet, again and again. They contain energy meridian lines and acupuncture and chakra points that communicate energetically to every cell and every organ of the body.</li><li>Avoid headphones or music whenever possible. With mindfulness, you will be tapping into the music of your sole/soul and experience peace and tranquility.</li><li>If you don’t have time to go out, practice in the living room, going slowly in a clockwise direction, or walk down a hallway in your home or office.</li><li>Something miraculous happens when we bring our awareness to the feet. This is one of the deepest secrets of the Buddha. Bring your awareness to the soles of your feet when grocery shopping or when you are standing in line at the bank. Always bring your awareness to the soles of your feet, even when sitting at a desk or waiting in the doctor’s office. </li></ul><p></p><b>From Reino Gevers:<br><br></b><div></div><ul><li>Start with a short 10- to 15-minute walk and do it every day of every week. You will soon begin to notice the positive effects on body and mind. If you put yourself under pressure by wanting to do too much too soon, you will inevitably fail and get frustrated. It’s a small change in one’s daily habit that has an enormous positive impact. <br></li></ul><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:b24b95b1-137a-40a8-b742-3cca8b8a50f22020-06-10T15:09:33-04:002020-12-02T14:55:58-05:00Balancing Act: Exercises for Strength and Stability2020-06-30 09:30:00 -0400Marlaina Donato<div>Good balance is something we may take for granted until an unexpected fall brings our attention to a brewing problem. Slower reflexes, unconditioned muscles and changes in eyesight can all compromise balance. Statistics show at least one in three people over the age of 65 suffer from injuries related to falls, but regular core-strengthening balance training, yoga and tai chi can lower the risk considerably.<br><br></div><div> Marching in place and simple exercises added to a customary after-dinner walk on summer evenings can also go a long way. According to a 2013 <a href="https://www.bmj.com/content/347/bmj.f6234" target="_blank">study</a> of senior women published in the <i>British Journal of Sports Medicine</i>, exercising not only reduces the likelihood of falls by 37 percent, but also the severity of injuries such as broken bones by 61 percent. <br><br></div><div> “Balance is a skill, and like any skill, it gets better with practice,” says Mike Ross, a Chicago-based performance enhancement specialist and author of <a href="http://www.thebalancemanual.com/" target="_blank"><i>The Balance Manual</i></a>. “The problem is people gradually spend less and less time standing and moving around—chasing kids or doing yard work—and spend more time watching television or sitting in front of the computer.” </div><div><br></div><h3>Whole Body Equilibrium<br><br></h3><div>Balance training for all ages helps the body to move fluidly as a singular, balanced unit. Stephanie Mansour, a Chicago fitness expert and host of the PBS weekly <a href="https://stepitupwithsteph.com/" target="_blank"><i>Step it Up with Steph</i></a> show, says, “Some people who have hip or back pain may have an imbalance: One side is more developed than the other. Other people may feel wobbly during workouts or walking upstairs, or less agile while getting in and out of cars; doing everyday movements. Balance training will help improve those everyday activities.” <br><br></div><div> Full-body exercises engage core muscles to stabilize movement. “You’ll be surprised by some muscles that are triggered that are otherwise less engaged during traditional exercises. No matter where you start, it only takes a few minutes of balance work a day to make a difference,” says Los Angeles <a href="https://www.builtbygod.tv/" target="_blank">fitness trainer Kollins Ezekh</a>, emphasizing the added benefit of improved posture that naturally reduces lower back stress and resulting chronic pain.<br><br></div><div> Balance training also packs a positive punch for brain health by focusing the mind and improving cognitive function while lowering stress levels.</div><div><br></div><h3>Everyday Activity<br><br></h3><div>Being proactive throughout the day and adopting simple habits have far-reaching effects. “Start in the morning when you’re getting dressed for the day and pay attention to which foot you balance on first to put your legs in your pants. Consciously do the opposite. When you’re drying your hair or brushing your teeth, balance on your tip toes,” suggests Mansour.<br><br></div><div> Ross recommends staying active in the daily routines. “Make a point of breaking up long periods of sitting like desk work and [watching] television. Get up and play with the kids instead of watching them. If you can, do your own housecleaning and yard work instead of hiring someone. Find a sport that you can engage in as you age. For instance, you might play tennis in your 20s and 30s and then pickleball and Ping-Pong in your 50s.” <br><br></div><div> No matter what type of training we choose, there’s a way to fit in balance elements. “You can try yoga, where the different poses really challenge your balance strength,” says Ezekh. “When doing weight training, you can do lateral exercises with dumbbells on your shoulders or even squatting movements. You need to use your balance strength to prevent yourself from swaying or toppling over. Even exercises like walking down steps require proper levels of balance.”</div><div><br></div><h3>A Steady Diet<br><br></h3><div>Vitamin B12-rich foods, including whole-grain cereals, plant-sourced milks, eggs, sardines and nutritional yeast, as well as resveratrol-rich fruits like grapes or blueberries, can help improve coordination and motor function. A 2016 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4868226/" target="_blank">study</a> published in the <i>Journal of Physical Therapy Science</i> reveals that women over 60 with higher serum vitamin D levels exhibit better stability and strength in their lower extremities.<br><br></div><div> Overall, fostering good balance pays off in the long run. Ross notes, “Ideally, the time to start proactively doing activities that stimulate your balance is way before that first fall in your 50s and 60s.”</div><div><br><br></div><div><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is the author of several books and a recording artist.</i></div><div><br><br><h3><b>Balance into Summer</b></h3></div><div><ul><li>Practice walking on stable logs while hiking in the woods or walking in a straight line on the beach.</li><li>Take a balance-boosting paddleboard yoga class.</li><li>Take a few moments to breathe deeply while balancing on the balls of the feet in the yard or on the balcony each morning.</li></ul></div><div><br><h3><b>Everyday Tips and Recommendations</b></h3></div><br><div><b>From Stephanie Mansour, some things to do every day:</b><br><br></div><ul><li>When you’re walking to the restroom, do it slowly in a straight line, as if you’re on a tightrope. </li><li>If you’re cooking in the kitchen and standing in place, try balancing on one leg while you’re lifting the other one.</li><li>Press down through the heel and pull your navel in toward your spine to engage your core.</li></ul><div>Unstable blood sugar levels, nutritional deficiencies, blurred vision, inner ear infections and side effects from medication can also contribute to poor balance. It’s important to find the source of balance issues with a physician.</div><div><br></div><div><b>From Kollins Ezekh, here’s a basic exercise that anyone can do at any age:</b><br><br></div><ul><li>Start by simply balancing on both legs, using support if needed. By doing this, you can work on reducing relying on your support and placing your feet closer and closer together with your eyes closed.</li><li>When you’re ready, try balancing on one leg. You can do this for 30 seconds at a time and repeat this three to five times. Don’t forget to make sure you give both legs the same attention. As you get more advanced, you can step it up and balance on one leg with your eyes closed while performing an activity, like hopping in place. In whatever you do, make sure to always work each leg evenly. </li></ul><br><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:1bdd3f3b-f7af-48bf-9946-bfc9e9a05cec2020-05-22T14:37:20-04:002023-02-28T18:10:22-05:00Homebody Workouts: Getting Fit Without a Gym2020-05-29 09:30:00 -0400Marlaina Donato<div>When getting to the gym is not possible, there are plenty of options to explore for at-home workouts. From finding fun ways to stay fit to getting loved ones involved, figuring out what works and committing to a few simple goals is a good start.<br><br></div><div> Although it may be hard to pull ourselves up from the couch during periods of adversity, sticking to an exercise program can help boost immunity and emotional resilience. “Not feeling like exercising is common during stressful times, but try to remember how good you feel afterward and the sense of accomplishment. Remember the why,” says <a href="https://www.suzannetaylorlifecoach.com/" target="_blank">life coach Suzanne King</a>, in Marlton, New Jersey.</div><div><br></div><h3>Begin With the Basics<br><br></h3><div>Trainers agree it’s important to see working out and taking care of our health as an investment, and having a plan goes a long way. “You would never just brush off a business appointment if it was in your calendar and you knew you had to attend,” says <a href="https://www.chriswongfitness.com/" target="_blank">personal trainer Chris Wong</a>, in Oakville, Ontario. “The simple act of putting it in your schedule makes it real. Now you have a responsibility. Now you have structure.”<br><br></div><div> Stephanie Mansour, host of the PBS fitness and health show <a href="https://stepitupwithsteph.com/" target="_blank"><i>Step it up with Steph</i></a>, concurs: “Once I started viewing workouts as my own personal confidence-boosting time, a lightbulb went off in my head and I became addicted to this time with myself.” The Chicago-based personal trainer recommends lightening up. “Find something fun. Do something goofy like dancing around. Schedule this in and instead of ‘workout’, call it ‘pump-up time for me’.”<br><br></div><div> Getting outside and hitting the trails or walking every evening after dinner is a great way to get oxygen-infused aerobic time. “Use outdoor space to your advantage,” says Wong. “I’ve taught boot camps at parks, and one game I like doing is Touch 20 Things. Run around and touch 20 things at least 15 to 20 feet apart, but don’t touch the same thing twice. He also suggests doing sprints or bear crawls for distance exercise and step-ups on park benches or large rocks. “If a park is not available, similar things can be done in your backyard. Just have fun with it.”</div><div><br></div><h3>Exercising Outside the Box<br><br></h3><div>Working out with a different rule set offers an invitation to add a new twist to a usual favorite. “I personally practice martial arts every day, but that can be done in a variety of ways,” says Wong, pointing to gentle qigong, shadow boxing, breathing exercises, footwork drills and heavy bag training.<br><br></div><div> He recommends exercising every day, but limiting more intense workouts to three or four times a week. Cardio exercises such as walking and bicycling are a good daily choice, while high-intensity interval training workouts can be accomplished with minimal or no equipment. There are a variety of methods with timing elements that can be used to get a good workout. For example, with the As Many Rounds As Possible regimen, three exercises are done back-to-back for as many rounds as possible in a 10-to12-minute period.<br><br></div><div> Exploring free online classes on YouTube and other platforms opens up even more options, including yoga, Pilates and dance classes. Many trainers offer virtual workouts over Zoom or Skype live in real time. There are also mobile apps with workouts available for download.</div><div><br></div><h3>The Support Factor<br><br></h3><div>Partners or family members can help each other to stay on a workout schedule. “You can set up a chart for you and your family members to put a star or checkmark once you’ve finished a workout. Turn it into a competition, and whoever has the most stars at the end of a few weeks gets to pick the workout for the whole family to do,” suggests Mansour. Partners can also make a pact to take care of the kids when it is the other’s turn to grab some fitness time.<br><br></div><div> Being motivated is easier with some self-love, King reminds us: “You can begin something new by fully appreciating yourself with daily gratitude.”</div><div><p><br></p></div><div><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and composer.</i><p></p><h3><br><p><b>A Home Workout</b></p></h3><p></p><div><div class="image-with-caption"><img alt="" src="//cdn2.locable.com/uploads/resource/file/729009/fill/0x0/getting-fit-without-a-gym.jpg?timestamp=1590172759"><div class="small"><p>Tetiana Rostopira/Shutterstock.com</p></div></div><p> </p>Stephanie Mansour suggests this quick workout:<br><p></p><ul><li>Run and march in place, punching your fists in the air.</li><li>Hop over a tile line on the floor and back. Both of these count as cardio.</li><li>After 60 seconds, add in some strength training, like 10 squats or half push-ups on your hands and knees.</li><li>After that, do 10 repetitions of an ab exercise such as crunches or toe taps.</li><li>Then repeat the circuit for as much time as you have. This adds aerobic and strength aspects to the workout.</li></ul></div></div><p></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:9b9dc1fe-3377-47bd-9582-bc5884f737502020-04-27T15:55:04-04:002021-05-19T14:36:00-04:00Dancing To Your Own Drummer: The Healing Power of Movement2020-04-30 09:30:00 -0400Marlaina DonatoMovement comes in many colors, from modern dance to country line dancing, and there’s something for everyone, including those that claim to have two left feet. Dancing is healthy for the heart and improves cognitive function by forging new neural pathways in the brain. It builds stronger bones, helps balance and improves flexibility and endurance. Putting on dancing shoes also has a positive effect on depressive disorders, flooding the brain with endorphins that uplift mood and jumpstart motivation. Dance has found its way into the clinical setting as a psychotherapeutic tool for healing trauma, eating disorders and addictions. <br><div><br></div><div>Dancing, in essence, is for everyone. “Dance is a human right, a feature of almost every culture in the world, and our natural inclination to dance is one of the things that makes us human,” says David Leventhal, program director of <a href="https://danceforparkinsons.org/" target="_blank">Dance for PD</a>, a nonprofit Parkinson’s Disease program of the Mark Morris Dance Group, in Brooklyn. <br></div><div><br></div><div>Valerie Durham, a modern dancer in Baltimore specializing in the Isadora Duncan technique, concurs, “Birds don’t consider if they have talent for singing, they just sing. They sing because they have a voice. Similarly, dance is a right offered to anyone with a body.”</div><br><h3>A Deterrent for Alzheimer’s, Parkinson’s Disease and Cancer</h3><div><br></div><div>Going dancing on a Friday night also proves to nourish the brain. A 2017 study published in <i>Frontiers of Aging Neuroscience</i> shows evidence that dance increases white matter that diminishes with cognitive decline. An older study sponsored by the Albert Einstein College of Medicine and published in the <i>New England Journal of Medicine</i> spotlights data gathered during a 21-year period and reveals that regular social dancing can reduce the risk for dementia in seniors by 76 percent.</div><div><br></div><div>“A number of peer-reviewed research studies point to dance’s ability to improve motor skills and function of people living with Parkinson’s disease—balance, gait and tremor. Dance is expressive, giving people a creative voice when it feels that their capacity for physical, vocal and facial expression is being taken away,” says Leventhal. </div><div><br></div><div>Durham, who worked with patients at the University of Florida Shands Hospital Arts in Medicine Program in the 1990s, witnessed memorable responses from cancer patients. “We danced with patients who were attached to IVs and those even in the ICU, some who were partially or even completely paralyzed, people who maybe could dance only with their eyes. And yet they danced,” marvels Durham. “Getting the lymphatic system, endorphins and breath flowing all elevate the body out of pain mode.”</div><br><h3>Dancing from the Soul</h3><div><br></div>All forms of dancing have the capability to free the spirit and heal deep emotional wounds buried in the memory-holding fascia of the body’s soft tissues. Ecstatic dance, which has roots in ancient spiritual practices, is an unstructured option that dilutes limiting, self-conscious habits. These days, ecstatic dance gatherings have been organized in cities around the world. <br><div><br></div><div>“There’s a vast movement in the dance world that has nothing to do with performance, but rather, is done for the joy of inhabiting a body in motion. Ecstatic dance is a free-form conscious dance and is a vibrant global community for people who love music and movement,” says Donna Carroll, founder of <a href="https://www.ecstaticdance.com/" target="_blank">Ecstatic Dance International</a>, in San Francisco. “When we can be courageous enough to turn away from our cultural norms that say you need ‘talent’ to dance, we get a chance to experience music through our bodies, and it can be quite pleasurable and life-affirming. Ecstatic dance is one of the most effective methods to return to what matters, to our bodies, to our ‘home’, and is accessible for people of all abilities.”</div><div><br></div><div>In her artistic sphere of performance art, Durham has seen her students blossom from the inside-out. “They are able to connect with the deep wisdom in their bodies, thereby releasing old energetic wounds. Depression and anxiety are relieved during dance because you are so consciously consumed with the present moment of the steps and the music. Dancers will find that they feel more joyful and at peace at the end of a dance session.”</div><div><br></div><div>For Leventhal, moving the body is a blessing for all: “Dance should be accessible and enjoyable to everyone, regardless of physical or cognitive challenges.”</div><br><div><br></div><div><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author, composer and painter.</i><br></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:28f67702-70f3-49d7-8b9c-3f0b578835072020-03-27T13:01:29-04:002023-02-28T18:11:24-05:00Moving Through Chronic Pain: How Exercise Can Heal What Hurts2020-03-31 09:30:00 -0400Julie PetersonWhen our body keeps hurting, especially if it’s been that way for a long time, it’s natural to want to snuggle into pillows with a good movie and move as little as possible. And for many years, that’s the kind of rest that doctors recommended for the 20 percent of American adults suffering from chronic pain. But with a plethora of studies showing that exercise can reduce pain severity, enable better physical functioning and boost morale with virtually no adverse side effects, that advice is fast changing. “Exercise helps to release endorphins, which are the body’s natural painkiller chemicals,” explains Rumki Banerjee, M.D., medical director of <a href="https://apex-md.com/" target="_blank">Apex MD, in Glen Allen, Virginia</a>. <br><div><br></div><div>For those suffering from conditions like rheumatoid arthritis, fibromyalgia and low back pain, the thought of moving may be uncomfortable, and even the sight of stairs may trigger pain signals. But walking up just one step can give the brain new information. “If it’s possible to do a movement one time without pain, the brain starts to change, the door to movement reopens and we begin to end the chronic pain cycle,” says Annie Forest, a fitness trainer who specializes in the neurology of pain at <a href="https://annieforest.com/" target="_blank">Forest Coaching Studios, in Madison, Wisconsin</a>. </div><div><br></div><div>A good first step is to consult an expert. “If your doctor approves, take advantage of the knowledge and expertise of a movement expert. Physical therapists, occupational therapists, Pilates trainers and yoga teachers are trained to help others move safely and more effectively,” says <a href="https://peterabaci.com/" target="_blank">Peter Abaci, M.D.</a>, medical director of the Bay Area Pain and Wellness Center, in Los Gatos, California, and author of <i>Conquer Your Chronic Pain: A Life-Changing Drug-Free Approach for Relief, Recovery, and Restoration</i>.</div><div><br></div><div>The muscle pain that occurs in everyone starting a new exercise regime—known as delayed onset muscle soreness—typically lasts only a day or two, and is a sign the body is slowly gathering strength, say physical therapists. </div><div><br></div><div>It’s best—and probably the only thing possible for those in chronic pain—to start slow. “Walking is one exercise that gets your body moving, blood and fluids circulating, and if done outdoors, can take you out into nature to offset the amount of time spent indoors,” says <a href="https://www.activecarephysicaltherapy.com/nyc-physical-therapist-karena-wu" target="_blank">physical therapist Karena Wu</a>, owner of <a href="https://www.activecarephysicaltherapy.com/" target="_blank">ActiveCare Physical Therapy</a>, in New York City and Mumbai. </div><div><br></div><div>Slow stretching, especially if it involves holding positions up to one minute, and gentle versions of yoga, including chair yoga, have also proven helpful. A study of 228 people with chronic back pain published in the <i>Internal Archives of Medicine</i> found that both approaches reduced symptoms within 12 weeks and lowered the use of pain medications, and that results lasted at least six months.</div><div><br></div><div>Tai chi, an ancient Chinese practice that involves breath control combined with slow, fluid movements, has been shown to benefit people with osteoarthritis, rheumatoid arthritis and tension headaches, among other chronic conditions. In a study in the <i>New England Journal of Medicine</i>, people with fibromyalgia taking tai chi classes twice a week for 12 weeks reported less pain and depression and better sleep than another group taking wellness classes and stretching sessions. Chi kung (qigong), another slow-moving, mind-body exercise, supplies similar benefits, concluded a February study published in the journal <i>Holistic Nursing Practice</i>. </div><div><br></div><div>Compared to aerobics, especially for older people with lower back pain, “Pilates may be more effective for pain and disability because exercises are more targeted to the muscles of the pelvis and trunk,” concludes a recent Brazilian study. </div><div><br></div><div>Aqua therapy, also known as water aerobics, reduces pressure on aching joints while still providing enough gentle resistance to build strength, plus a heated pool can relax the whole body. Swimming was shown in a 2013 study in <i>Clinical Rehabilitation</i> to ease the lingering pain of cancer survivors better than land exercises; studies of arthritis and fibromyalgia patients showed similar results.</div><div><br></div><div>It’s also key to have goals—even as simple as cooking a meal without pain. “I ask people to envision a pain-free life and imagine what that would look like, what they would do if they didn’t hurt,” says Forest. “If you say, ‘I’m a softball player and a mom who picks up her kids,’ then your brain wants to head in that direction. Having a target is really important.” </div><br><div><br></div><div><i>Julie Peterson writes from rural Wisconsin. Reach her at JuliePeterson2222@gmail.com.</i></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:4be4bd9a-5545-4d33-9df6-8ea599288aa22020-02-18T17:58:48-05:002023-12-30T11:12:09-05:00Vegan Fitness: A Healthy Choice for Body and Planet2020-02-28 09:30:00 -0500Rachael Oppy<div>by Marlaina Donato</div><div><br></div><div>Tennis champion Venus Williams and New England Patriots star quarterback Tom Brady are among the athletes that opt for healthy, plant-dominant diets to reach their personal best, a trend that belies some misconceptions about what it means to be vegan. “Going vegan implies a larger, lifestyle choice based on personal ethics, but athletes report that they just feel better,” says Brenda Carey, editor-in-chief of <a href="https://www.veganhealthandfitnessmag.com/" target="_blank"><i>Vegan Health and Fitness Magazine</i></a>. “They’re also surprised at how well they put on muscle after making this dietary change.”<br></div><div><br></div><div>A balanced vegan diet can provide everything an active body needs for muscle mass, stamina and recovery while lowering the risk of heart disease. A 2018 meta-analysis of 40 studies published in the peer-reviewed journal <i>PLOS One</i> concludes that a plant-powered diet fosters a healthier cardio-metabolic profile. According to Dutch researchers, amping up nutrition from plants may also lower the risk of insulin resistance and Type 2 diabetes. Devotees report unexpected perks.<br></div><div><br></div><div>“I recover faster. I also have more natural energy without the need for caffeine and reduced inflammation, as confirmed in blood tests,” says Matt Tullman, managing partner of the community-building website <a href="https://www.nomeatathlete.com/" target="_blank">No Meat Athlete</a> and CEO of vegan supplement maker <a href="https://lovecomplement.com/" target="_blank">Complement</a>, in Boulder, Colorado.</div><div><br></div><h3>Nutritional Superpowers</h3><div><br></div><div>Bolstering the diet with foods like quinoa, chia seeds, nut butters and vegan energy powders, as well as combining foods for a more complete protein profile, is important. For example, pairing whole-grain rice with beans makes a complete protein, says <a href="https://www.naturallystefanie.com/" target="_blank">Stefanie Moir</a>, international vegan fitness coach and founder of <a href="https://veganaesthetics.co.uk/" target="_blank">Vegan Aesthetics</a>, in Glasgow, Scotland.<br></div><div><br></div><div>“Eating a wide variety of foods across the plant kingdom ensures that you reach your fitness goals,” says Moir, who trains six days a week and opts for a breakfast of oats with nut butter and chia seeds. “If you want a ‘superfood’ component, you can add cacao powder for antioxidants and a great chocolate taste.”<br></div><div><br></div><div>Tullman acknowledges that there are some exceptions to protein requirements—especially for the elderly, individuals with certain chronic diseases and pregnant women—but he notes that daily protein needs are less than we’ve been conditioned to believe. “If you track your macronutrients through a day, you’ll find that you’re getting adequate protein.”<br></div><div><br></div><div>Professional bodybuilder <a href="https://torrewashington.com/" target="_blank">Torre Washington</a>, in Tamarac, Florida, keeps it simple. “We’re all unique individuals, so it’s up to each person to test things without fear of lack.” The National Academy of Sports Medicine-certified coach loves antioxidant-rich blueberries, filling apples and potassium-packed bananas, and tends to choose calorically lower, nutritionally dense foods during periods that he’s competing.<br></div><div><br></div><div>Carey suggests vegan meal delivery services as an option and vegan-friendly restaurants in a pinch, but attests to an easy system of meal prep for consistency. “Some people like to meal prep one day a week—cooking brown rice, quinoa and chopping veggies. This way, you can just throw it together when it’s time to eat,” she says. “You can also eat more simply and throw a bunch of yummy fruits or veggies into the blender for smoothies or soups.”<br></div><div><br></div><div>For added fortification, some experts recommend supplementing with vegan sources of vitamin B12, especially for active women in their child-bearing years and older individuals, because B12 absorption is compromised as we age. Adding a vegan source of vitamin D is also a wise choice if exposure to natural sunlight is not adequate.</div><div><br></div><h3>The Big Picture</h3><div><br></div><div>For the vegan athlete, workout gear that doesn’t contain wool or leather is the way to go. “Making conscious choices expands beyond your plate, and a lot of brands have vegan-friendly shoes,” says Moir.<br></div><div><br></div><div>“The difference between ‘plant-based’ and ‘vegan’ has to do with ethical motivations and treatment of animals,” says Tullman. “Natural fibers such as cotton and synthetic fabrics like polyester are fine.”<br></div><div><br></div><div>The path of vegan fitness can not only offer health benefits, but also a personal connection to the Earth. “It’s given me an opportunity to share my journey with others and to allow them to reach their own specific goals,” says Washington. “Mentally, it’s given me more depth of thought and spiritually connected me with the ‘YOUniverse’ as a whole.”<br><br></div><div><br></div><div><i><a href="http://autumnembersmusic.com/" target="_blank">Marlaina Donato</a> is the author of several books and a composer.</i><br></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:44ad3e78-f165-4a61-ac30-982c7c62aa3e2020-01-23T15:50:37-05:002022-03-31T11:06:06-04:00Vital Steps: The Path to Vascular Fitness2020-01-31 09:30:00 -0500Rachael Oppy<div>by Marlaina Donato</div><div><br></div><div>It is well-known that exercise combats cardiovascular disease by balancing blood pressure and managing blood sugar, but aerobic exercise, not resistance training, takes the prize for keeping the body’s thousands of miles of blood vessels more supple. A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5474160/" target="_blank">2017 study published in the journal <i>Medicine & Science in Sports & Exercise</i></a> shows that all-extremity exercise like brisk walking improves arterial flexibility in older individuals; even those with a sedentary history. <br></div><div><br></div><div>Moving the body regularly also lowers stress hormones like cortisol that can ignite damaging vascular inflammation. A <a href="https://www.psychologytoday.com/us/blog/the-athletes-way/201604/aerobic-exercise-may-reverse-the-effects-chronic-stress" target="_blank">West Virginia University study</a> presented at the 2016 Experimental Biology meeting in San Diego showed that aerobic exercise fosters healthy blood vessels in rats <br>exposed to chronic stress. Combining aerobic exercise with good diet and paying attention to triglyceride levels all help to keep us young from the inside-out.</div><div><br></div><h3>Step It Up<br></h3><div><br></div><div>According to a 2015 <a href="https://www.eurekalert.org/pub_releases/2015-09/uom-awa092815.php" target="_blank">study by the University of Missouri School of Medicine</a> published in <i>Experimental Physiology</i>, walking just 10 minutes after prolonged sitting can restore blood flow in the legs and improve impaired vascular function. <br></div><div><br></div><div>Results like these are another reason to get up and move. Walking, running, swimming, cycling, jumping rope and playing tennis are all excellent options. “For blood vessel flexibility, any sort of sustained aerobic exercise helps. Find something you enjoy so that you’ll keep doing it in the long term,” says <a href="https://alexhutchinson.net/" target="_blank">Alex Hutchinson</a>, <i>New York Times</i> bestselling author of <i>Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise</i>. The Toronto-based, <i>Outside</i> magazine science columnist underscores that treadmills and walking outside foster equal benefits by increasing the heart rate.<br></div><div><br></div><div>The American Heart Association recommends 150 minutes per week of moderate aerobic exercise. <a href="http://www.reginadruzmd.com/" target="_blank">Dr. Regina Druz</a>, a board-certified cardiologist and medical director of the <a href="https://iccli.com/" target="_blank">Integrative Cardiology Center of Long Island</a>, explains, “This translates into 30 minutes a day, five times a week. A specific exercise program may be helpful for those with a medical condition, but for overall vascular health, any physical activity like walking or taking the stairs will do.” Druz also highlights the role of nitric oxide: “One of the most studied mediators of vascular health is [nitric oxide], which makes arteries flexible.” <br></div><div><br></div><div><a href="https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.117.10368" target="_blank">Research findings</a> published in 2018 in the journal <i>Hypertension</i> spotlight the correlation between the number of daily steps and arterial plasticity through a technique called pulse wave velocity, which measures how fast blood travels from the heart to the feet. The evidence suggests that 1,000 extra steps a day foster significant vascular improvement.<br></div><div><br></div><div>Judy Heller, a walking coach and founder of <a href="http://wondersofwalking.com/" target="_blank">Wonders of Walking</a>, a fitness program in Portland, Oregon, concurs: “Moving throughout the day, not just once a day, is most important.” Heller is a firm believer in consistency. “My aunt lived to 107 and remained in her three-story house. Her words to me were, ‘Judy, don’t ever stop walking.’ Small changes yield greater rewards over time. We’re meant to move.”</div><div><br></div><h3>Superfoods and Supplements</h3><div><br></div><div>Nitric oxide, responsible for the dilation and contraction of blood vessels, is produced by exercising and helps to protect the smooth interior lining of the arteries from excessive plaque accumulation. Adding nitric oxide-boosting foods to an already healthy diet can give us an extra edge over vascular conditions like stroke and peripheral artery disease. “Beets, arugula, spinach and rhubarb are all good sources of dietary nitrate. They’re not miracle supplements, but if you make these foods a regular part of your diet, you’ll have a positive effect on your arteries,” says Hutchinson. <br></div><div><br></div><div><a href="https://www.sciencedaily.com/releases/2015/01/150108113525.htm" target="_blank">Research by Florida State University</a> published in the <i>Journal of the Academy of Nutrition and Dietetics</i> reveals that a one-cup daily serving of blueberries helps to protect the arteries from stiffness. Watermelon, rich in the nonessential amino acid L-citrulline, also packs a nitric oxide punch.<br></div><div><br></div><div>Full-spectrum vitamin E is another good option, especially for addressing peripheral artery disease and reducing serum triglyceride levels that are often seen as secondary to “bad” cholesterol levels, but which low levels are vital to cardiovascular health.<br></div><div><br></div><div>Druz cautions against using supplements as substitutes for healthy nutrition and exercise, and underscores the importance of dialing down stress, “I advise my patients to build stress resiliency, which involves recognizing and practicing stress response. This, along with nutrition and consistent exercise, will lower inflammation and help build stress resiliency.” <br><br><br><i><a href="http://autumnembersmusic.com/" target="_blank">Marlaina Donato</a> is an author and composer.</i><br></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>