tag:www.naturalawakenings.com,2005:/categories/fit-body?page=8Fit Body Fit Body | Natural Awakenings Magazine Page 8Healthy Living Healthy Planet2019-08-16T01:14:46-04:00urn:uuid:559c1e07-fb26-4d1d-9640-c55da0d4c28b2019-08-16T01:14:46-04:002019-08-16T01:14:46-04:00Rebooting Libido: Exercise Rekindles Desire2018-09-28 11:57:32 -0400Maya Whitman<p><span class="dropcap">B</span>ecause exercise delivers so many benefits, it’s not surprising that one of them is increased libido. A low sex drive can affect either gender at any age, and contributing factors include hormonal changes, daily stressors and certain prescription drugs.</p>
<p>According to a study published in the <em>Journal of Sexual Medicine</em>, short-duration bursts of exercise work to increase circulation and heart rate, thus amping up physiological arousal in women. Sexual performance is enhanced in men by exercising three to five times a week, according to a study published in the Archives of Sexual Behavior.</p>
<p>“Eating right and being committed to a daily exercise regimen that includes strength, cardiovascular and flexibility training is key to maintaining a great libido and continual excellence in sexual function,” affirms Dr. Jeffry Life, author of <em>The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body</em> and owner of The Life Center for Healthy Aging, in Charleston, West Virginia.</p>
<h3>Healthy Hormones</h3>
<p>Exercise increases testosterone, endorphins and adrenal hormones, all of which are essential to a satisfying sex life. Studies from the University of Texas at Austin show premenopausal women experience increased sexual response with exercise, including individuals with diminished sex drives due to the use of antidepressants.</p>
<p>“Stress is one of the biggest libido-killers in women, and endorphins released during exercise can reduce stress, improve libido and increase arousal,” maintains Stephanie Mansour, fitness expert and CEO of Step It Up with Steph, in Chicago, Illinois. “Adding 30 minutes of exercise a few times a week can increase endorphins, blood flow and testosterone.”</p>
<h3>Aging Passionately</h3>
<p>The inevitable hormonal changes of menopause and beyond can dampen a woman’s sex life, but it doesn’t have to become a way of life. “Women can experience side effects of shifting hormonal levels which cause libido to vanish and the vagina to become dry, making us feel anything but empowered,” explains Ellen Dolgen, the Coronado, California, author of <em>Menopause Mondays: The Girlfriend’s Guide to Surviving and Thriving During Perimenopause and Menopause</em>. “Exercise, along with the guidance of a menopause specialist to help manage those hormonal changes, is a winning ticket. Life in our 40s, 50s and beyond can be wonderful!”</p>
<p class="pullquote">
<strong>Exercises to Stoke Sexy</strong><br>
<a href="https://www.youtube.com/watch?v=Ytw9ezy-4QU">5 Yoga Poses to Increase Sex Drive</a><br>
<a href="https://www.youtube.com/watch?v=Wil3P6_E35Q">Yoga to Increase Sexual Energy - 25-minute yoga class</a><br>
<a href="https://www.youtube.com/watch?v=x24UvBN-5I8">Sexual Health and Heart Disease interview with Dr. Jeffry Life</a>
</p>
<p>Erectile dysfunction (ED) is a problem for many men, and can result from sedentary lifestyles, certain medications and cardiovascular issues. “ED is a huge problem worldwide, and vascular disease is one of the major causes,” says Life. “This can be avoided by eating properly and making exercise an essential part of everyday life, which can also reduce the need for prescription drugs that are another major cause of the problem.”</p>
<h3>Strength Training and Yoga</h3>
<p>Testosterone—a hormone that plays a significant role in lighting our “fire” and keeping it lit—can be enhanced by adding workouts with weights. “Strength training can boost testosterone, which may boost sex drive in both women and men. For men, I recommend lifting weights and doing push-ups. However, it’s important to note that too much intense exercise or strength training may have the opposite effect, and actually reduce the desire to have sex,” says Mansour.</p>
<p>In addition to a daily exercise program that includes cardio and flexibility exercises, Life concurs, “Thirty to 60 minutes of strength training three to four times a week is ideal.”</p>
<p>According to a review published in the <em>Journal of Sex and Marital Therapy</em>, yoga may increase both male endurance and female response. “Yoga turns off our sympathetic nervous system, the part that keeps us in ‘fight-or-flight’ response. Inversions like the shoulder stand help to harmonize hormones, supporting a well-balanced sex drive,” explains Pam Medina, owner of The Yoga Lily, in Clifton Park, New York. “We need to feel attractive, and yoga can help us to accept the body as a sacred vehicle for the soul.”</p>
<p>No matter the age or condition of the body, a more satisfying sex life and better self-image is possible through feeling fit. Life reminds us, “Check with your doctor before taking up an exercise regimen, and know that maintaining a healthy body can give us essential ingredients for a great sex life well into our 60s, 70s, 80s and 90s.”</p>
<p><br>
<em>Maya Whitman is certified in bodywork and clinical essential oil therapy.</em></p>
<p class="fineprint"><br>
<em>This article appears in the October 2018 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:482b4f5d-b789-42ad-b6b7-b4d1ee816a1c2019-08-16T00:59:26-04:002021-03-02T14:01:57-05:00Natural Awakenings Yoga Glossary2018-08-31 12:14:08 -0400Rachael Oppy<p>Yoga, a holistic art and practice that originated some 5,000 years ago in India, aims to integrate mind, body and spirit. The word yoga comes from the Sanskrit root <em>yuj</em>, meaning to yoke or unite, and refers to the joining of body with mind and mind with soul to achieve health, balance, tranquility and enlightenment.</p>
<p>Individuals of every age and physical condition can benefit from the regular practice of yoga, which has been proven to enhance flexibility, strength, stamina and concentration. Using a combination of <em>asanas</em>, or postures, and breathing techniques, yoga works to induce deep relaxation and reduce stress, tone the body and organs, increase vitality, and improve circulation and energy flow. Uplifting and meditative, yoga can be applied as a spiritual practice, as well.</p>
<p>Although many schools, or styles, of yoga exist, most differences derive from the primary focus of the practitioner’s attention: precise alignment of the body; holding of the asanas; flow between the postures; breath and movement coordination; or inner awareness and meditation. No particular style is better than another, and many students practice more than one.</p>
<p><strong>Aerial:</strong> Originated in California and now in several countries. Sometimes branded as AntiGravity Yoga, aerial incorporates traditional yoga asanas with the use of a hammock or sling and combines elements of Pilates and dance. This style is said to deliver benefits on emotional and psychological levels and has a fun component.</p>
<p><strong>Ananda:</strong> A form of gentle hatha yoga with an emphasis on meditation. Ananda combines classic yoga postures with breathing and silent affirmations to attune with higher levels of body sense, energy and silent inner awareness. As an inner-directed practice, it has less appeal to those desiring a more athletic or aerobic experience.</p>
<p><strong>Anusara:</strong> Anusara means “go with the flow,” and blends spirituality with inner/outer alignment and balanced energetic actions. Developed by John Friend in 1997, this style urges students to think of poses as artistic expressions of the heart. Individual abilities and limitations are deeply respected and honored, so Anusara yoga can be helpful for everyone and is good for beginners.</p>
<p><strong>Aqua:</strong> Also known as water or pool yoga. Aqua yoga is practiced in water—a warm indoor pool or natural body of water. Asanas are adapted to work with the buoyancy provided by water and have a positive effect on joints. This form is a viable option for older individuals or anyone else with physical conditions that prevent them from practicing land yoga. Its benefits include lymphatic stimulation and improved range of motion.</p>
<p></p><div class="image-with-caption image-align-left">
<img alt="Nikolaeva GalinaShutterstockcom" src="//cdn3.locable.com/uploads/resource/file/575039/Yoga-Pose.png"><div class="small">Nikolaeva Galina/Shutterstock.com</div>
</div><strong>Ashtanga:</strong> A physically demanding style that is light on meditation, <em>ashtanga</em> yoga employs a fast-paced series of flowing poses to build strength, flexibility and stamina. Developed by Indian yoga master Sri K. Pattabhi Jois, ashtanga’s progressively difficult postures are synchronized with a loud breath (called <em>ujyaii</em> breath in Sanskrit) and are designed to produce intense internal heat and purifying sweat in order to detoxify muscles and organs. The room is usually heated to warm muscles and increase flexibility. Preferred by many athletes, this style is too intense and demanding for most beginners.
<p><strong>Chair:</strong> Practiced sitting or standing, it uses a chair as a support/prop. Asanas are adapted from traditional hatha yoga. It benefits older individuals and those that are body-challenged. Flexibility is enhanced, as well as mind-body awareness.</p>
<p><strong>Hatha:</strong> Hatha yoga is the foundational discipline on which nearly all other styles are based. In Sanskrit, <em>ha</em> represents the sun and <em>tha</em>, the moon—hence, the practice is designed to bring the yin and yang, light and dark, masculine and feminine aspects and polarities into balance. Essentially, hatha yoga brings all aspects of life together. A class described as hatha will likely include slow-paced stretching, asanas, or postures, that are not too difficult, simple breathing exercises and perhaps seated meditation. Hatha yoga classes provide a good starting point for beginners to learn basic poses and relaxation techniques.</p>
<p><strong>Hot Yoga:</strong> Hot yoga is performed in a heated room using varying temperatures and yoga poses. A Bikram yoga room is set at a minimum of 105° Fahrenheit with about 40 percent humidity, performing 26 prescribed asanas. Both forms of heated yoga help to speed up metabolism and improve circulation.</p>
<p><strong>Integral:</strong> A gentle style of yoga brought to this country in 1966 by Sri Swami Satchidananda. Classes are structured to balance physical effort with relaxation, and include breathing practices, chanting and both guided and silent meditation. Integral yoga is suitable for beginners and helpful for more advanced students that wish to deepen their physical and spiritual awareness.</p>
<p><strong>Iyengar:</strong> Noted for precise alignment and symmetry of postures, the development of balance and the use of props such as blocks, balls and belts, the Iyengar style of yoga was developed by B.K.S. Iyengar, based on his exceptional understanding of how the body works. Poses are held longer than usual. Iyengar is a good style for beginners, but can challenge seasoned practitioners, as well.</p>
<p></p><div class="image-with-caption image-align-right">
<img alt="Nikolaeva GalinaShutterstockcom" src="//cdn3.locable.com/uploads/resource/file/575040/Yoga-Guide.png"><div class="small">Nikolaeva Galina/Shutterstock.com</div>
</div><strong>Kundalini:</strong> A powerful, enlightening style that incorporates <em>mantras</em> (chanting), meditation, visualization, breathing and guided relaxation with precise postures. According to Hindu philosophy, kundalini is a concentrated form of <em>prana</em>, or life force, represented by a coiled, sleeping serpent said to reside at the base of the spine. When breath and movement awaken the serpent (energy), it moves up the spine through each of the seven <em>chakras</em> (energy centers) of the body, bringing energy and bliss. Once a closely guarded secret in India, kundalini yoga was first brought to the West in 1969, and has been known to help with addictions and releasing endorphins in the body. Kundalini will not appeal to everyone and should be practiced under the supervision of an experienced teacher.
<p><strong>Prenatal:</strong> This yoga style is specifically tailored for pregnant women during all stages of pregnancy. Its combination of stretching, focus and breathwork make it ideal for improving strength and decreasing stress levels in preparation for childbirth. It might also alleviate pregnancy-related headaches, nausea and back pain.</p>
<p><strong>Restorative:</strong> Distinguished by the use of props, this form of yoga aims to relax the muscles, calm the mind and open up the body through slow movements and passive stretching. Maintaining balance and holding gentle stretches for up to 20 minutes is made easier through the use of blocks, bolsters and blankets that support deep relaxation.</p>
<p><strong>SUP:</strong> An acronym for stand up paddleboard, SUP yoga can be practiced on a lake or other calm body of water. Hatha and vinyasa asanas are employed with the intention of challenging the practitioner to distribute their weight to maintain balance. Benefits include improved core strength, circulation and balance.</p>
<p><strong>Svaroopa:</strong> A style that helps each student discover their bliss. The Sanskrit word <em>svaroopa</em> means “the true nature of being”, and Svaroopa yoga is sometimes called the yoga of alignment and compassion. Attention to alignment in specifically chosen poses helps to soften the body’s connective tissues and ease spinal tension. Blocks and bolsters may be used to allow for deeper muscle release. The style is suitable for beginners and useful for those recovering from injury.</p>
<p></p><div class="image-with-caption image-align-left">
<img alt="Nikolaeva GalinaShutterstockcom" src="//cdn3.locable.com/uploads/resource/file/575041/Yoga-Forward-Fold.png"><div class="small">Nikolaeva Galina/Shutterstock.com</div>
</div><strong>Viniyoga:</strong> A transformative, slower and more individualized form of yoga that emphasizes gentle flow and coordinated breath with movement, Viniyoga is holistic in its approach and teaches the student how to apply the yoga tools of poses, chanting, breathing and meditation. Function is stressed over form in this style. Viniyoga is recommended for beginners and seniors, as well as those in chronic pain or healing from injury or disease.
<p><strong>Vinyasa:</strong> A challenging style that matches breath to movement. Vinyasa yoga poses incorporate alignment principles and are woven together in a flowing practice that is both intense and dance-like. Translated from Sanskrit, Vinyasa means “without obstacle”. The style is best suited to energetic, physically fit students.</p>
<p><strong>Yin:</strong> Developed by yoga teachers Paulie Zink and Paul Grilley to improve joint mobility and flexibility through holding asanas for up to five minutes or longer, yin yoga complements more intense practices such as Bikram, increases circulation in connective tissue and fosters inner stillness.</p>
<p><br>
<em><strong>Please note:</strong> The contents of this Yoga Glossary are for informational purposes only. The information is not intended to be used in place of a visit or consultation with a healthcare professional. Always seek out a licensed, certified or otherwise professionally qualified practitioner to conduct a selected treatment.</em></p>
<p><br>
<em>This article appears in the September 2018 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:10789a70-62fc-4ba2-8d7b-083ca20edb362019-08-16T00:32:49-04:002022-09-30T18:41:25-04:00Why Our Body Loves Yoga: Gentle Poses Foster Flexibility2018-08-31 11:51:32 -0400Marlaina Donato<p>Although media coverage of yoga often highlights advanced yoga poses, the practice is not reserved solely for super-flexible folks. Benefits are available to everyone of any age or physical type.</p>
<p>“Many people assume that yoga requires the ability to be a contortionist. Yoga is an internal process and can meet us wherever we are,” says yoga therapist Kimberly Carson, of Mindful Yoga Works, in Portland, Oregon. Springing from the theory that half of our capacity to become more flexible lies less in the muscles than in the nervous system, this calming practice helps the body release tension and achieve a suppler state.</p>
<h3>Why it Works</h3>
<p>Yoga poses don’t need to be intense to have a significant effect. Gentle, regular practice can improve range of motion, increase muscle strength and promote circulation of the synovial fluid surrounding joints that supplies oxygen and nutrients to cartilage.</p>
<p>“Basic yoga is just as beneficial as more advanced ideas of yoga, especially in terms of body awareness,” says Piper Abbott, an integrative yoga therapist and teacher who owns Burlington Yoga, in Burlington, Vermont. “Where our attention goes, energy flows. When we’re holding a posture and directing this focused awareness into the sensation of a stretch, we’re learning to read our body.”</p>
<p>Agility is usually associated with muscles and joints, but underlying flexibility goes deep to further enhance wellness. Stiff muscles often go hand-in-hand with stiff arteries, for example, but appropriate exercise can have a positive effect there, too.</p>
<p>According to studies by physical therapist Miriam Cortez-Cooper, Ph.D., and her colleagues during her tenure at the University of Texas at Austin, stretching exercises performed for 11 weeks improved flexibility of the carotid artery—the main vessel that transports blood to the brain—by 23 percent. Such an increase did not result from aerobic exercise or strength training.</p>
<h3>Every Body Can Benefit</h3>
<p>“Yoga is truly for any and every body. Flexibility or a lack thereof can be found in anatomies of any shape. Many options for poses exist to help you find the version that works best for you. Yoga props such as blocks and straps can provide support to encourage experimenting while ensuring a safe approach,” says Anna Guest-Jelley, CEO of Curvy Yoga, in Portland, Oregon. She loves sharing the value of yoga with people of all sizes. “What’s important is working wherever you are within your current range of motion, so your body can open to new movements appropriately.”</p>
<p>Maintaining a regular practice offers an opportunity for individuals living with chronic pain or undergoing cancer treatment to feel more at ease. “Even in cases of severe fibromyalgia, some movement is better than none, and can foster better sleep. Restorative sleep can help to heal microtears in muscles, which can be common. Non-goal-oriented yoga also offers layers of benefits for cancer patients, both supporting physical function, as well as offering a way to practice kindness towards the body/mind during tough times,” says Carson.</p>
<p>For seniors, yoga is an excellent way to foster better flexibility, even in the presence of osteoarthritis. Studies conducted by Dr. Sharon Kolasinski, of the University of Pennsylvania, found that Iyengar yoga reduced joint stiffness and pain reduction during an eight-week period in people with knee osteoarthritis. Chair yoga, though popular with seniors, can introduce unnecessary risk if not tailored appropriately for those with osteoporosis, Carson cautions. “It’s important for older adults to find classes taught by appropriately trained instructors. Inappropriate chair sitting itself can compromise bone health, so teachers trained in spinal health and planes of action are recommended.”</p>
<p>No matter the level of an individual’s agility, improved flexibility is a boon, especially when it goes beyond the physical to embrace mental and spiritual aspects. Abbott remarks, “Yoga has taught me not only how to move and relate to my body, but how to gracefully adjust to change and the challenges of life.”</p>
<p><br>
<em>Marlaina Donato is a freelance writer and authors books related to the fields of alternative health and spirituality. Connect at <a href="http://MarlainaDonato.com">MarlainaDonato.com</a>.</em></p>
<p> </p>
<h3><strong>Where to Learn More</strong></h3>
<p><a href="https://www.amazon.com/Yoga-Every-Body-Alignement-Flexibility/dp/B005IXCW1E/ref=sr_1_11?ie=UTF8&qid=1526747658&sr=8-11&keywords=basic+yoga+for+flexibility"><em>Yoga for Every Body: Basics for Alignment and Flexibility</em></a>, Diane Finlayson DVD</p>
<p><a href="http://YouTube.com/user/CurvyYoga/featured"><em>Curvy Yoga</em> YouTube videos</a>, include 15-minute morning wake-ups with Anna Guest-Jelley</p>
<p><a href="http://Gaia.com/person/rodney-yee"><em>Power Yoga for Flexibility</em></a>, Rodney Yee DVD</p>
<p><a href="http://MindfulYogaWorks.com/products"><em>Relax into Yoga for Seniors: A Six-Week Program for Strength, Balance, Flexibility and Pain Relief</em></a>¸ a book by Kimberly Carson</p>
<p><br>
<em>This article appears in the September 2018 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:b4b54295-8861-46ae-8b93-30bc25d0c96c2019-08-16T00:38:43-04:002021-03-11T16:39:35-05:00Top Yoga Trends: Fusion Styles Offer Fresh Choices2018-08-31 11:51:31 -0400Marlaina Donato<p>While interest in traditional yoga remains strong, a groundswell of new styles looks to accommodate our changing times. With approaches ranging from yoga designed for curvy women to paddle board yoga, there is something for everyone.</p>
<p>“I can see a definite trend of mixing yoga with all sorts of new activities and passions,” says Sophie Parienti, founder of <em>Yogi Times</em> magazine and website, in Los Angeles. “I always keep an open mind. Whether it is acro yoga or art yoga, if it becomes a way to commit to a personal practice, why not?”</p>
<p>Innovative styles are on the upswing, including yoga blended with Pilates, resistance training and dance forms like ballet. “Yoga has been evolving since its origins and these variations on the traditional practice show exciting creativity and invite in people that are new to yoga. In particular, we’re excited to see yoga offerings that increase inclusion and accessibility to a wider and more diverse student base. Practitioners can only benefit from this direction,” notes Kerry Maiorca, chair of the Yoga Alliance and founder of Bloom Yoga Studio, in Chicago.</p>
<p>Newer forms of yoga are affirming that bodies of all shapes, sizes and ages can reap benefits. Moms-to-be can enjoy prenatal yoga designed to strengthen the body for childbirth, and aqua yoga—especially in a heated indoor pool—is helpful for those with physical challenges. Chair yoga is popular in corporate settings and senior centers.</p>
<p>
<strong><em>Yogi Times</em> Top 10 Styles</strong><br>
Ashtanga, Vinyasa, Bikram and Hot, Hatha, Kundalini, Iyengar, Tantra, Ayurveda, Yin, Restorative</p>
<p>A decade ago, high-energy styles like power yoga were taking center stage; the current trend is toward gentler forms like restorative and yin. Instructors are prioritizing the safety and comfort of students.</p>
<p>“There is an emphasis now on the quieter styles of yoga, the introspective meditative forms. Many teachers are being trained to modify poses,” says Maiorca. “A big focus right now is trauma sensitivity—and how and if to use touch as an instructor, underscoring the message that we are safe on the yoga mat.”</p>
<p>The future of yoga is inspiring given the coexistence of tradition and modernization. “Yogis by nature are seekers and love exploring the new and original as part of the journey,” advises Parienti. “Focus on feeling good, whatever form it takes or whatever name it carries.”</p>
<p><br>
<em>Marlaina Donato, a freelance writer and multimedia artist, also authors books on spirituality and alternative health. Connect at <a href="http://MarlainaDonato.com">MarlainaDonato.com</a>.</em></p>
<p><br>
<em>This article appears in the September 2018 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:0ee1c35a-75e9-4ec3-90d8-cf0686cd46a82019-08-16T01:11:20-04:002019-08-16T01:11:20-04:00Dive Into Swimming: 10 Tips to Optimize Workouts2018-07-31 12:29:40 -0400Jim Thornton<p><span class="dropcap">S</span>wimming may be the perfect lifelong sport; it’s a low-impact, joint-friendly, sustainable way for anyone to stay fit at any age. In taking the plunge—including after a prolonged hiatus—be wisely aware of some caveats.</p>
<p>• Allow for relevant muscles to get into swim-shape. Endurance training increases their ability to use oxygen and nutrients more efficiently.</p>
<p>• Although swimming generally boasts low injury rates, avoid overdoing it. For the first month, concentrate on refining proper technique, including minimizing drag. Intense workouts can come later.</p>
<p>Here are 10 ways to optimize a swimming workout.</p>
<p><span class="dropcap">1</span> <strong>Make Like a Missile.</strong> With hands alongside the body, push off the wall underwater and glide until coming to a stop. Next, try it with arms outstretched about shoulder-width apart and the head tilted slightly upward like Superman flying. Then, repeat while contorting the body into the longest, straightest, thinnest shape possible. Overlap hands, extend arms and fingertips overhead to the max, squeeze biceps over ears with the head down. After pushing off, bring legs together with knees straight and toes pointed to eliminate any rudder effect.</p>
<p><span class="dropcap">2</span> <strong>Look Down.</strong> Keep the head down with eyes trained on the lane line, reducing drag and strain on the neck and lower back.</p>
<p><span class="dropcap">3</span> <strong>Roll with It.</strong> A good side-to-side body roll cuts drag and activates core muscles in powering arm pulls. Practice rolling by extending the right arm forward as far as possible, place the left arm flat against the torso, then push off the wall with the left shoulder pointing upward, the right, at the pool bottom. Maintain this position while kicking eight to 10 times. Then pull the right arm through the water, simultaneously rolling to the opposite side. Then extend the left arm forward and repeat.</p>
<p>When pulling, concentrate on directing power straight back. Pushing down on the water squanders energy during the onset of the stroke, as does pushing upward during the final phase. It eliminates bobbing.</p>
<p><span class="dropcap">4</span> <strong>Control Hands.</strong> Keep hands about shoulder-width apart throughout a freestyle pull. To avoid fishtailing from side-to-side, imagine a vertical line separating two halves of the body and don’t allow hands to cross over it.</p>
<p><span class="dropcap">5</span> <strong>Don’t Kick Hard.</strong> A good freestyle kick helps maintain balance and positioning to increase speed. Avoid over-kicking; small, quick kicks generate almost as much force as large, powerful ones and with less drag. Point toes, keep knees fairly straight and try to keep legs within the torso’s slipstream.</p>
<p class="pullquote"><a href="https://www.youtube.com/results?search_query=chloe+sutton+freestyle">Learn more from two-time Olympian Chloe Sutton.</a></p>
<p><span class="dropcap">6</span> <strong>Loosen Ankles.</strong> Efficiency is more about ankle flexibility than foot size. If taking up swimming after years of land sports, ankles may be tight and inflexible. Wearing swim fins will loosen them up.</p>
<p><span class="dropcap">7</span> <strong>Seek Quiet.</strong> Make each stroke smooth and “fish-slippery”. Practice swimming quietly. Splashing and thrashing wastes energy.</p>
<p><span class="dropcap">8</span> <strong>Follow the 10 Percent Rule.</strong> The three basic components of swim training are the duration, intensity and frequency of workouts. Seek to increase one component by 10 percent each week; for example, work on duration first and intensity later.</p>
<p>A reasonable goal for most swimmers is to reach three to four sessions a week of 40 to 60 minutes each. Ascertain what’s sustainable for the long term. Once a routine is established, add in short, fast swims, alternating bursts of speed with rest on a one-to-one ratio, such as 30 seconds of sprinting followed by 30 seconds of rest, repeated eight times.</p>
<p><span class="dropcap">9</span> <strong>Take Tomorrow Off.</strong> Rest days enable physical gains, especially as we age. For collegiate swimmers, two practices a day, six days a week might be normal. For retirees, four, one-hour swim practices per week can help preserve fitness safely.</p>
<p><span class="dropcap">10</span> <strong>Team Up.</strong> Coaching and instruction are available for all ages and abilities at many YMCA and recreation centers; check <a href="http://usms.org/club-resources">U.S. Masters Swimming</a>. Learning with others helps keep us motivated.</p>
<p><br>
<em>Jim Thornton, of Sewickley, PA, swam for the University of Michigan in 1970, took a 15-year break, and then resumed competing through U.S. Masters Swimming in 1984. He’s placed in the top 10 nationally 96 times in different events and age groups. In 2012, he placed first worldwide in the 200-meter freestyle for ages 60 to 64.</em></p>
<p> </p>
<h3><strong>SWIMMER ESSENTIALS</strong></h3>
<p class="by-line">by Marlaina Donato</p>
<p><img alt="ESB Professional/Shutterstock.com" class="photo-caption" src="//cdn0.locable.com/uploads/resource/file/575242/Swimming-Essentials.png"></p>
<p><strong>Stay Hydrated.</strong> Even in water, we perspire, and a mere 2 percent dehydration can affect muscle performance. Even slight dehydration leads to water absorption during swimming and in turn, considerable amounts of chlorine or salt.</p>
<p>• Sip water every 15 to 20 minutes during a swimming session</p>
<p>• Drink water within 30 minutes after swimming for optimum rehydration</p>
<p>• Avoid sugary sports drinks; opt for filtered water</p>
<p><strong>Rinse off.</strong> Due to chlorine’s magnetic alkaline composition and healthy skin and hair’s natural acidity, soaping up doesn’t remove it. To outwit the chemical bond and reestablish a healthy pH balance after exposure to chlorinated or salt water:</p>
<p>• Shower before swimming to protect skin from excessive absorption of chemicals.</p>
<p>• Apply coconut or olive oil before swimming to moisturize and maintain pH to fend off viruses and bacteria.</p>
<p>• Shower immediately after swimming; start with warm-hot water to open the pores and finish with a cooling spray to close them.</p>
<p>• Add a few jar capfuls of apple cider vinegar to water and rinse hair and skin thoroughly; the vinegar’s acidity breaks the chemical bond between chlorine and skin/hair, restores pH and prevents skin and hair damage.</p>
<p>• Wash hair and skin with sulphate-free, antioxidant shampoo and body wash. Check out <a href="http://GoodbyeChlorine.com">GoodbyeChlorine.com</a>.</p>
<h3> </h3>
<h3><strong>MINDFUL BENEFITS</strong></h3>
<p></p><div class="image-with-caption image-align-left">
<img alt="Bokeh Blur Background/Shutterstock.com" src="//cdn2.locable.com/uploads/resource/file/575243/Swimming-Pool.png"><div class="small">Bokeh Blur Background/Shutterstock.com</div>
</div>According to studies by neuroscientist Sara Lazar, Ph.D., at Harvard Medical School, being mindful can affect stronger neural connections in the brain, effecting better breath control, improved concentration, less anxiety and enhancing our capacity to be in the moment.
<p>• Notice the sensation of water on skin and a feeling of weightlessness.</p>
<p>• Forget about to-dos and indulge in simple floating; surrender to the support of the water and let go.</p>
<p>• Visualize the water washing away worries and stresses.</p>
<p>• Push off the wall of a pool or the bottom of a lake with a personal affirmation such as “I am peaceful” or “I open myself to joy.”</p>
<p>Clean waters are vital to us all. Do your part by not contributing to overburdened natural resources.</p>
<p>• Swim in chlorine-free pools.</p>
<p>• Enjoy the beauty and pass on appreciation for special spots.</p>
<p>• Take out what we bring in.</p>
<p>• Learn more about <a href="/Green-Living-Archive/We-Need-Clean-Waters">why we need clean waterways</a> and <a href="/Global-Briefs-Archive/Natural-Pools/">chlorine-free and natural pools</a>.</p>
<p class="fineprint"><br>
<em>This article appears in the August 2018 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:281344d4-eae5-4838-9bed-8a8ac6253f0d2019-08-16T00:38:52-04:002021-03-02T15:25:00-05:00Exercise To Sleep By: Quell Insomnia and Nighttime Anxiety2018-06-29 12:25:52 -0400Marlaina Donato<p>Insomnia plagues millions of Americans, and finding a solution can be difficult when the condition is chronic. Prolonged lack of quality sleep compromises health and sets the stage for depression, high blood pressure, obesity, inflammation, poor memory and even serious risk of heart attack.</p>
<p>The good news is that natural alternatives, especially regular exercise, offer relief. Northwestern University research published in the journal <em>Sleep Medicine</em> even confirms better results from exercise than other natural approaches.</p>
<h3>Timing is Everything</h3>
<p>Circadian rhythm, the body’s internal clock, governs physiological patterns involving sleep and hunger, and is cued by temperature and sunlight, so timing our exercise is important. Other studies at Northwestern reveal that workouts earlier in the day yield better results because muscles also have their own rhythm (internal clocks) that help them perform more efficiently due to the presence of daylight, and function optimally then. According to the National Sleep Foundation, a decrease in body temperature after an initial increase during physical activity initiates sleep, which also suggests that exercising later in the day, but not before bed, is helpful, as well. Research from Princeton University further shows that exercise can help the brain process stress, helping to minimize anxiety which often accompanies or fosters insomnia.</p>
<p>Long Beach, California, holistic podiatrist Don Kim, creator of The Walking Cure Program, affirms, “The first thing to address is the circadian rhythm—what I call the body’s highest peak and lowest valley. The entire system needs to get used to slowing down.” Kim’s life changed for the better, including his struggles with insomnia, when he made walking a priority after an incapacitating back injury. “Walking is synchronized motion and induces meditative brain waves,” says Kim, who teaches others how to walk for better physical and mental health.</p>
<h3>Oxygen is Key</h3>
<p>The more oxygen the brain receives, the lower the levels of cortisol that trigger racing thoughts. Other forms of moderate aerobic exercise involving cardio machines, spinning, cross-country skiing, swimming and dancing are also beneficial ways to increase oxygen intake. Chicago fitness expert Stephanie Mansour explains, “Improving circulation helps to increase the body’s energy during the day and helps you wind down at night.”</p>
<p>It’s a common misconception that rushing through the day is the same as engaging in exercise. Mansour elaborates: “Exercising is different than just being busy or working outside, because it’s a time where you connect your mind, body and breath. You’re forced to be present. It’s difficult to think about your to-do list when you’re physically engaged.”</p>
<p>According to <a href="http://Sleep.org">Sleep.org</a>, just 10 minutes of regular aerobic activity anytime improves sleep quality significantly. Plus, it abates the likelihood of sleep apnea and restless leg syndrome that sedentary lifestyles can cause or exacerbate.</p>
<h3>Cultivating Calm</h3>
<p>Restorative yoga instructor Naima Merella, manager of Studio 34, in Philadelphia, Pennsylvania, says, “We’re not taught to value rest, and conditions like feeling overwhelmed and insomnia are the result. Most people in our culture suffer from an overactive fight-or-flight response, so engaging our parasympathetic nervous system, or relaxation response, can balance this.”</p>
<p>Merella advocates yoga, breath work and certain qigong exercises. “One option is to do a more active yoga practice to burn off excess nervous energy, and then end with restorative poses to engage the relaxation response. It all depends on a person’s schedule and what they’re able to do. Ideally, I would suggest doing at least 30 minutes of restorative yoga and breath work before bed, but even a few minutes of a restorative pose or breathing technique can be helpful. I’ve found the kundalini yoga meditation, Shabad Kriya, most helpful for sleeping.”</p>
<p>Renowned yogi Janice Gates, of Marin County, California, also advises physical practice, as well as understanding the foundational teachings. “It’s important to remember that you’re not your anxiety. It’s easy to identify with suffering and conditions that cause it. Yoga supports us to be free of that conditioning. Keep in mind that an issue can be more mental at times and more physiological at other times, so we want to address both with asanas early in the day to balance the nervous system and mindful breathing at bedtime.”</p>
<p>Whichever form of exercise we choose, we should be gentle with ourselves. As Merella reminds us, “The best thing we can do is send ourselves compassion and love.”</p>
<p><br>
<em>Marlaina Donato is a freelance writer, author and multimedia artist. Connect at <a href="http://MarlainaDonato.com">MarlainaDonato.com</a>.</em></p>
<p><br>
<em>This article appears in the July 2018 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:2daeaeb7-f4f6-4b13-8749-ee8c5abd64e32019-08-16T00:18:25-04:002019-08-16T00:18:25-04:00Running with the Kids: Strengthens Body, Mind and Family Spirit2018-05-31 11:43:11 -0400Marlaina Donato<p><span class="dropcap">C</span>ombining regular exercise with quality family time can be an enjoyable and fun way to realize a healthier lifestyle. Running together in fresh air, preferably in natural settings, allows children as young as 5 to safely join in.</p>
<h3>Physical and Emotional Perks</h3>
<p>Families and coaches agree that running benefits both body and psyche. “Running as a family is an incredibly bonding experience, putting aside some of the usual conflicts and perceived hierarchies and just coming together,” says William Pullen, a London, England, psychotherapist and author of <em>Running with Mindfulness: Dynamic Running Therapy (DRT) to Improve Low-mood, Anxiety, Stress, and Depression</em>. “Running also gives us a place where we can develop skills like building confidence and competency.”</p>
<p>Marc Bloom, of Princeton, New Jersey, author of <em>Young Runners: The Complete Guide to Healthy Running for Kids From 5 to 18</em> and <em>The Runner’s Bible</em>, concurs, stating, “Running as a family can give parents the opportunity to be good role models by instilling values of health, fitness and togetherness.”</p>
<p>Experts emphasize the fun factor. Pullen encourages both parents and kids to get out of their heads and into their bodies. “Concentrating on breath, posture, sensation and location all help make running mindful,” he suggests.</p>
<p>“The important thing is to show up. It’s about participation, not breaking personal bests,” Pullen continues. Kids can play a game while running, such as silently counting steps, trees or other runners.” Mindfulness can also include sharing how it feels to run and meeting challenges along the way.</p>
<p>Bloom suggests tuning in to nature. “Being in beautiful surroundings or watching for animals can promote mindfulness,” he says. “It can be spiritual.”</p>
<h3>Safe Start</h3>
<p>For beginners, experts recommend approaching running as a desirable pastime and adopting a slow, easy pace. “Always make running fun, not a chore,” encourages Bloom. “Frame it as being outside, playing and sharing with friends and family. Make a game of it as much as possible.”</p>
<p>Whether a family chooses to run in the park or in a community race, experts stress the importance of not setting goals. “Make it pleasurable. Don’t worry about time and distance. Start with short distances, maybe a block or two for novice runners or very young children,” advises running coach Jeremy Sanders, from Winchester, Virginia. “Be patient. Some days, the kids will get cramps. They may whine or get moody. Other days, they will be happy and content. Don’t let one bad run ruin the opportunity to try again another time.”</p>
<p>Running coaches and seasoned runners agree that it is wise to tailor runs according to age and fitness levels. “Kids can begin at school age, 5 or 6; but start them with a few minutes and then add more, up to 15 minutes to a half an hour or so a few days a week. Always mix in sprints for short attention spans. Keep it simple. No fancy running shoes are needed when starting, just regular sneakers,” advises Bloom. “For teens, 30 to 45 minutes at a time a few times a week is fine, provided that they have bona fide running shoes.”</p>
<h3>Inspiration</h3>
<p>Finding inspiration as a family can include running for worthy causes; most communities host charity runs. “This can become a focal point for getting in shape, raising money and running for the greater good, not just yourself,” says Bloom. </p>
<p>Mindful running presents regular opportunities to explore new places, focus on details that often go unnoticed and make exercise an active meditation for all involved. “Show kids how to notice what is going on around them when they run,” suggests Pullen. “You can read up and educate yourselves on trees, geology or the change of seasons so they feel a powerful sense of connection and freedom.”</p>
<p>Whether running as a family is motivated by a desire to stay fit, get someplace or simply share more quality time, being in the present moment is most important. “Life is not about striving all the time,” exhorts Pullen. “Take the kids out. Keep it fun and make it into an adventure.”</p>
<p><br>
<em>Marlaina Donato is a freelance writer, author and multimedia artist. Connect at <a href="http://MarlainaDonato.com">MarlainaDonato.com</a>.</em></p>
<p> </p>
<h3><strong>Breathing While Running</strong></h3>
<p><strong>William Pullen:</strong> “Mindful breathing is simply making the observation of one’s breath being the priority over thoughts. Each time the mind interrupts, gently return to the breath. Learning how to do that gently is what it’s all about—it means letting go of forcing, wishing and striving—and just gently doing.”</p>
<p><strong>Marc Bloom:</strong> “I’m not a fan of instructing young kids how to breathe while running because thinking about a must-do task can spoil the fun, and also seem like homework. Runners breathe naturally through their mouths, with an occasional deep breath through the nose. You can get technical with this, but not for kids. Be aware if breathing gets labored. If kids feel out of breath they’re probably running too fast. Kids love to start off fast, often too fast. Also, normal breathing might feel ‘out of breath’ and wrong to them because they’re not accustomed to it. Explain this to newbies beforehand by telling them what to expect.”</p>
<p><strong>Jeremy Sanders:</strong> “Everyone is different. Your breathing changes with effort and the more you run, the more you learn what works for you. You can experiment by breathing through only your nose or only your mouth, or in combination, in through the nose and out through the mouth. You can also alter the number of steps between each breath to get a comfortable rhythm going.”</p>
<p class="fineprint"><br>
<em>This article appears in the June 2018 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:186d503d-13df-45ed-9cbf-9f7ed5c137a72019-08-16T01:12:26-04:002019-08-16T01:12:26-04:00Exercise Boosts Good Gut Bacteria: Cardio Improves Healthy Microbes2018-05-31 11:41:49 -0400Anonymous<p><span class="dropcap">C</span>ardiovascular exercise improves a person’s healthy gut microbes even without making dietary changes, University of Illinois researchers report. In a study of 32 people, 30 to 60 minutes of exercise three times a week for six weeks boosted levels of healthy intestinal bacteria, especially for lean subjects, and less so for the obese. The healthy bacteria produced short-chain fatty acids that reduce the risk of colon cancer.</p>
<p>“The bottom line is that there are clear differences in how the microbiome of somebody who is obese versus somebody who is lean responds to exercise,” says Jeffrey Woods, Ph.D., a kinesiology professor at the university.</p>
<p class="fineprint"><br>
<em>This article appears in the June 2018 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:d0e394c0-f6ff-4e52-9080-da0501fb28002019-08-16T01:01:21-04:002019-08-16T01:01:22-04:00Yoga Soothes the Blues: Lowers Symptoms of Depression2018-04-30 11:41:45 -0400Anonymous<p><span class="dropcap">T</span>aking a 90-minute hatha yoga class twice a week for eight weeks steadily lowered symptoms of depression in all 20 men and women with mild to moderate forms of clinical depression that participated in a recent University of California, San Francisco, study. Another 18 depressed adults attending an attention control class for the same period of time, afterwards had somewhat lower depression scores overall, but less than half the improvement, plus they showed greater mood fluctuation.</p>
<p class="fineprint"><br>
<em>This article appears in the May 2018 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:6a1e91de-b6cb-45c8-b1ca-7af027b6ac112019-08-16T01:00:22-04:002019-08-16T01:00:22-04:00Moving Through Menopause: Exercising Reduces Symptoms2018-04-30 11:17:30 -0400Marlaina Donato<p><span class="dropcap">T</span>ransitioning through menopause and the years of perimenopausal hormone fluctuation leading up to the finale can be physically and emotionally challenging for many women. Consistently following a healthy diet and positive lifestyle are important, and health researchers, doctors and midlife women can attest to the multidimensional benefits of exercise. Perks may include reduction of menopausal discomfort, better brain function, stronger bones and reversal of estrogen dominance syndrome that can set the stage for fibroids, cystic breasts, cancer, migraines and weight gain.</p>
<h3>Get Moving</h3>
<p>Studies of 3,500 women in South and Central America have shown that a more active life reduces hot flashes and night sweats. The results, published in <em>Menopause</em>, the journal of the North American Menopause Society, reveal that sedentary individuals often experience increased intensity of related symptoms like insomnia and irritability. Aerobic exercise such as regular walking, hiking, swimming or biking might also help the brain produce neurochemicals that are compromised when estrogen levels drop.</p>
<p>Sue Markovitch, author and owner of Clear Rock Fitness, in Columbus, Ohio, recommends aerobic exercise. “I believe our bodies were made to move. One of the amazing gifts of fitness is it’s truly never too late. When we incorporate daily movement in our lives, all the other systems in the body will work more according to plan. Simply taking a daily walk helps balance brain chemistry,” says Markovitch, who specializes in improving fitness levels for women over 40. “Walking is fitness magic, whether it’s on a treadmill, outside or in the pool. Get your heart rate into an aerobic zone, preferably for 30 to 45 minutes. I’ve heard testimony after testimony of improved sleep, less back or joint pain and better mood.” She also suggests adding a few weekly sessions of resistance training to daily walks.</p>
<p>Most health professionals agree that balance is the key. Jeanne D. Andrus, a menopause expert and author of <em>I Just Want to Be ME Again</em>, in Covington, Louisiana, recommends cardio, resistance training and exercise that increases flexibility and core strength. “For a beginner, this may include two to four days of walking, one to three days of strength training and one to three days of yoga or Pilates, with the goal being three and a half hours of activity per week.”</p>
<p>Of course, all of these need to be at appropriate levels for the woman’s condition and goals,” advises Andrus.</p>
<p>According to studies led by Helen Jones, Ph.D., from the Research Institute for Sport and Exercise Sciences at Liverpool John Moores University, UK, three, 30-to-45-minute aerobic sessions a week reduced hot flashes and yielded the most significant results.</p>
<h3>Go Easy</h3>
<p>While some conventional approaches suggest vigorous exercise, many holistic professionals caution against extremes. “It’s important to individualize, and in my ongoing research it’s clear that the high-intensity strength and sculpting approach so often promoted and perceived as necessary to maintain shape, weight and health is a myth,” says Dr. Eden Fromberg, an obstetrician, gynecologist and founder of Holistic Gynecology New York, in Manhattan.</p>
<p>Instead, Fromberg recommends an integrated approach to exercise that supports connective tissue and joints. While some forms of exercise including yoga are perceived as gentler than others, she warns against an all-or-nothing strategy, noting, “Intense, deep stretching and joint-straining may cause injury more easily during hormonal transition.”</p>
<p>Andrus concurs, “If high cortisol levels are involved and accompanied by insomnia, stress placed on the body by rigorous exercise will increase these levels and actually lower available energy.” She also advises adopting a non-aggressive approach for osteoporosis. “Weight-bearing exercise is a must, but if bone loss is already present, start much more gradually to ensure that bones are protected.”</p>
<h3>Lighten Up</h3>
<p>Exercise can be more enjoyable than doing chores. Recreational activities such as dancing, biking or hopping on the swings at the playground are fun ways to do something good for both body and spirit.</p>
<p>Menopause can be a time for personal expansion and an invitation for self-care that might have been neglected or postponed. Fromberg believes we can all revitalize our resources at any stage of life, and the years surrounding menopause call for us to tune into ourselves even more. “What seems like a disruption is an opportunity to listen deeply and reimagine and reorganize one’s life on physical, emotional and spiritual levels.”</p>
<p><br>
<em>Marlaina Donato is a freelance writer, author and multimedia artist. Connect at <a href="http://MarlainaDonato.com">MarlainaDonato.com</a>.</em></p>
<p class="fineprint"><br>
<em>This article appears in the May 2018 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>