tag:www.naturalawakenings.com,2005:/categories/fit-body?page=9Fit Body Fit Body | Natural Awakenings Magazine Page 9Healthy Living Healthy Planet2021-03-22T15:08:46-04:00urn:uuid:93d4e136-13ec-44e9-94c8-276e8123b1dc2019-08-16T00:48:46-04:002021-03-22T15:08:46-04:00Gardening Asanas: Yoga Poses to Stay Pain-Free2018-03-30 12:58:00 -0400Marlaina Donato<p>Gardening is good for body and soul, but long hours and repetitive movements can negatively impact even the fittest body. While stiffness and pain patterns might manifest in the lower back, shoulders, legs and hands, performing a few yoga poses can lessen pain, increase flexibility, boost stamina and prevent injury.</p>
<p>“Every action needs a counter action for structural balance to be maintained. Repetitive movements can tighten fascia, restrict movement and compromise nerve impulses,” explains Asheville, North Carolina, yoga teacher and back care specialist Lillah Schwartz, author of <em>Healing Our Backs with Yoga: An Essential Guide to Back Pain Relief</em>. “What goes into spasm tends to remain in spasm,” observes Schwartz, who has helped many people overcome back pain and other chronic structural issues.</p>
<p>Practicing yoga before, during or after spending time outside also promotes mind-body awareness which helps us tune into our body’s natural rhythms and prevent physical problems in the first place. Here are some basics to consider when working in the garden.</p>
<h3>Be Aware</h3>
<p>Great agility and strong muscles cannot compensate for being in one position too long, over-reaching or fatigue. “Listen to your body’s messages such as, ‘It’s time for a rest,’ or, ‘That’s too heavy,’” recommends Schwartz. Remember to take regular breaks to rest, stretch and drink water.</p>
<h3>Strike a Pose</h3>
<p>Doing yoga regularly will condition the body, but incorporating <em>asanas</em>, or poses, while gardening can be both a fun and practical way to avoid overstressing certain muscle groups and keep the spine and hamstrings supple. Using props in the garden environment such as fences, a wall or a chair can provide convenient support.</p>
<p>Feel free to perform all poses before or after gardening, and all except numbers one and five in the garden.</p>
<p><img alt="photos by Michelle Van Sandt" src="//cdn1.locable.com/uploads/resource/file/574828/Yoga-Downward-Dog-Warrior-I.png"></p>
<p><br>
<strong>1.</strong> Downward Facing Dog pose (<em>Adho Mukha Svanasana</em>) with feet placed against a support</p>
<p><strong>2.</strong> Warrior 1 pose (<em>Virabhadrasana I</em>)</p>
<p><img alt="Yoga Poses" src="//cdn3.locable.com/uploads/resource/file/574829/Yoga-Forward-Fold-Twist.png"></p>
<p><strong>3.</strong> Straddle Forward Fold pose (<em>Prasarita Padottanasana</em>)</p>
<p><strong>4.</strong> Standing Scissor Twist (<em>Parivrtta Hasta Padasana</em>) standing close to and bracing against a wall or fence</p>
<p><img alt="Yoga Poses" src="//cdn0.locable.com/uploads/resource/file/574830/Yoga-Locust-Squat.png"></p>
<p><strong>5.</strong> Locust pose (<em>Salabhasana</em>)</p>
<p><strong>6.</strong> Squat Pull Spinal Traction (<em>Ardha Malasana in traction</em>)</p>
<h3>Take a Breath</h3>
<p>“Conscious breathing involves both the body and the mind. Long, slow inhalations and exhalations help us tune into our body,” says Schwartz. “Using long breaths when stretching in the garden can help muscles find relief.”</p>
<p>To reduce pain:</p>
<p>• Stop and breathe. Take slow, deep breaths with a pause (inhalation retention) between inhalation and exhalation.</p>
<p>• Don’t resist the pain or allow self-judgment.</p>
<p>• Wait for a release.</p>
<h3>Enjoy Being Outside</h3>
<p>Bringing mindfulness to garden work not only helps prevent injury, but helps make it a more enjoyable experience. Here are a few more tips.</p>
<p>• If rising early, begin time in the garden with a Warrior 1 pose while facing east.</p>
<p>• Be mindful of feeling the breeze when it brushes the skin and pause to breathe deeply.</p>
<p>• Notice the music of the birds or other pleasing sounds in the surrounding environment.</p>
<p>• Stop to drink some water and take pleasure in the garden’s beauty and bounty.</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 April 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:296a83b4-ebea-4552-b8c4-5f713f77407c2019-08-16T00:32:18-04:002021-03-02T14:05:21-05:00Physical Activity Deters Alzheimer's: Reduce Risk with Movement2018-03-01 19:32:19 -0500Rachael Oppy<p>According to a study in the <em>Journal of Alzheimer’s Disease</em>, researchers discovered the risk of dementia can be halved by engaging in physical activities like walking, dancing and gardening, which significantly improve brain volume in the hippocampus region and the frontal, temporal and parietal lobes. The scientists studied 876 participants for 30 years and completed a longitudinal memory test of the patients, which were 78 years old on average, and followed up with MRI brain scans. They recorded their physical activity and logged caloric output every week.</p>
<p>Two other studies found that any exercise that raises our heart rate and produces sweating for a sustained period will benefit cognitive health as we age. One meta-analysis of 36 studies from Australia’s University of Canberra found that exercise improved cognition by an average of 29 percent for those older than 50; another small group study from Germany’s Otto von Guericke University, in Magdeburg, specifically showed that dancing benefits seniors’ cognition.</p>
<p><br>
<em>This article appears in the March 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:1962d17f-b8b8-4cfa-8d06-b21e7dd9d46a2019-08-16T00:49:24-04:002019-08-16T00:49:24-04:00Fitness in 10 Minutes: A Full-Body Workout for Busy People2018-02-28 12:10:07 -0500Locke Hughes<p><span class="dropcap">W</span>hen life makes a long workout impossible, a 10-minute, total-body fitness routine can be super-efficient and effective, if done right. To maximize results, strategically order the exercises to work different muscles each time, allowing one set of muscles to rest while working another. This is the basis for a 10-step workout that Franklin Antoian, an American Council on Exercise-certified personal trainer and founder of iBodyFit, created for SilverSneakers.</p>
<p>The steps can be part of a regular routine or done on their own three times a week every other day, gradually working up to five days a week. Needed equipment includes a chair, light dumbbells (or filled water bottles or food cans), a yoga block (or small soft ball or pillow) and a watch or timer.</p>
<p>Given extra time, warm up by walking in place for five minutes, and then perform each exercise in order for one minute, doing as many reps as possible. Try not to rest between exercises. If a full minute feels too challenging, start with 45 seconds of exercise and 15 seconds of rest.</p>
<p><span class="dropcap">1</span> <strong>ARM CIRCLES.</strong> Stand with feet hip-width apart. Extend arms straight out to each side at shoulder height with palms facing down. Swing arms forward in a circular motion for 30 seconds, and then backward for 30 seconds. Keep shoulders down and back and elbows slightly bent.</p>
<p><span class="dropcap">2</span> <strong>SHOULDER SHRUG.</strong> Stand with feet hip-width apart. Hold dumbbells with arms down, palms facing inward. Slowly raise shoulders as if trying to touch the earlobes. Pause, and then lower and repeat. Continue for one minute. Make it easier by doing slow and controlled reps without dumbbells.</p>
<p><span class="dropcap">3</span> <strong>WALL PUSHUPS.</strong> Stand at arm’s length away from a wall with feet hip-width apart. Place palms shoulder-width apart on the wall. Bend elbows and lower the upper body toward the wall, keeping the core tight and straight. Pause, and then press back to the starting position and repeat. Continue for one minute. Make it harder by taking a step back from the wall, pushing out from a kneeling position.</p>
<p><span class="dropcap">4</span> <strong>SEATED ADDUCTION.</strong> Sit in a chair with a yoga block between the knees. Press knees together to squeeze the device, pause for three seconds. Relax and repeat. Continue for one minute.</p>
<p><span class="dropcap">5</span> <strong>HIP EXTENSION.</strong> Start on hands and knees with palms flat on the floor, shoulder-width apart. Align the neck and back while looking down or slightly forward. With foot flexed and knee bent, slowly raise the right foot toward the ceiling until the thigh is parallel with the floor. Pause, and then lower. Continue for 30 seconds, and then repeat with the left leg. To make it easier, try it while standing, keeping the lifted leg straight, and hold the back of a chair for support.</p>
<p><span class="dropcap">6</span> <strong>BRIDGE.</strong> Lie face-up on the floor with knees bent and feet flat. Press heels firmly and raise hips to form a straight line from shoulders to knees. Pause for three seconds in this position, and then lower and repeat. Continue for one minute.</p>
<p><span class="dropcap">7</span> <strong>CLAMSHELL.</strong> Lie on the floor on the left side, with hips and knees bent 45 degrees, the right leg on top of the left, heels together. Keeping feet together, raise the top knee as high as possible without moving the pelvis or letting the bottom leg leave the floor. Pause, and then return to the starting position. Continue for 30 seconds; switch sides and repeat.</p>
<p><span class="dropcap">8</span> <strong>SEATED KNEE RAISE.</strong> Sit at the front of the chair with knees bent and feet flat, holding onto the sides for balance. Keeping the knee bent, lift the right leg about six inches off the floor. Pause for three seconds, and then lower and repeat with the left leg. Continue alternating for one minute.</p>
<p><span class="dropcap">9</span> <strong>BICEPS CURL.</strong> Stand with feet hip-width apart. Hold dumbbells with arms at each side, palms facing forward. Keeping the upper arms still, bend both elbows to bring the dumbbells as close to the shoulders as possible. Pause, and then slowly lower and repeat. Each time arms return to the starting position, completely straighten them. Continue for one minute. Make it easier with slow and controlled reps without using dumbbells.</p>
<p><span class="dropcap">10</span> <strong>TRICEPS EXTENSION.</strong> Stand with feet hip-width apart. Hold the end of one dumbbell with both hands. Position arms so elbows are pointing up, with upper arms by the ears and the dumbbell behind the head. The neck is aligned with the back; with shoulders down and back. Keeping upper arms still, straighten the elbows until the dumbbell is overhead. Pause, and then slowly lower and repeat. Continue for one minute. Make it easier by sitting in a chair.</p>
<p><br>
<em>Locke Hughes, of Atlanta, GA, contributes content to SilverSneakers, a community fitness program that helps older adults maintain a healthy lifestyle and improve well-being. Learn more at <a href="http://SilverSneakers.com">SilverSneakers.com</a>.</em></p>
<p class="fineprint"><br>
<em>This article appears in the March 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:40104027-0911-4e16-9426-ce1eb50f20f42019-08-16T00:25:23-04:002019-08-16T00:25:23-04:00Be On the Ball: Putting Extra Fun into Fitness2018-01-31 12:39:28 -0500Marlaina Donato<p><span class="dropcap">T</span>heir playful appearance as a beach ball look-alike makes exercise balls welcome props in home workouts, gyms and yoga studios. “They’re a fun training tool for every age, from children to maturing Baby Boomers,” says Dennis Fuchs, CEO of TheraGear, in Sumas, Washington. “Exercise balls are affordable and offer many benefits, from enhanced mobility to reduced risk of injury and increased athletic performance.”</p>
<p>Originally developed by Italian plastic manufacturer Aquilino Cosani in 1963 as a toy called the Gymnastik and then used by British and Swiss physical therapists to help orthopedic patients, the ball has since come a long way to serve fitness needs. Also known as Swiss, stability, balance, physio- and Pilates balls, this colorful piece of equipment can range in size from 14 to 34 inches to be appropriate for a user’s height (<a href="http://Tinyurl.com/RightSizeExerciseBall">Tinyurl.com/RightSizeExerciseBall</a>).</p>
<h3>Core Strength Without Strain</h3>
<p>Stability balls are recommended by fitness trainers and chiropractors for their ability to build core strength and increase flexibility of pelvic muscles without putting unnecessary strain on the back. “The core is a series of muscles used in almost all functional movement; tailored exercises focus both on abdominal and back strength and pelvic and hip stability,” explains Linnea Pond, an exercise instructor at the Pocono Family YMCA, in Stroudsburg, Pennsylvania. </p>
<p>Using an exercise ball also promotes full body conditioning. “Swiss ball training connects the brain with stabilizer muscles, improving gross motor skills and upper body strength, as well,” Fuchs elaborates. “These versatile training balls help equip an individual to handle the functional demands of sports and everyday life.”</p>
<h3>Recovery from Injury and Illness</h3>
<p>Exercise balls are used in occupational therapy for stroke patients and others recovering from injury. “A stroke deadens part of the brain, and to regain movement in an affected arm or leg, an unaffected part of the brain must take over the lost function. The goal of the therapist is to establish new neural pathways through repetition and visual reinforcement. We have patients do simple exercises with the ball hundreds of times so these pathways start to form,” explains Bob Schrupp, a physical therapist and founder of Therapy Network, in Winona, Minnesota.</p>
<p>One goal for physical and occupational therapists is to help clients perform rehabilitation exercises that also motivate them to continue exercising. While the ball is an excellent tool in clinical settings, Schrupp cautions, “After a stroke, or if you’re older or in poor health, it’s always best to check with your doctor or physical therapist to determine if stability ball exercises are appropriate.” </p>
<h3>Pregnant Women and Senior Fitness</h3>
<p></p><div class="image-with-caption image-align-right">
<img alt="PhotoMediaGroup/Shutterstock.com" src="//cdn2.locable.com/uploads/resource/file/574371/Exercise-Ball-Pregnancy.png"><div class="small">PhotoMediaGroup/Shutterstock.com</div>
</div>Balance balls, when used properly, can offer a safe way for pregnant women, children and seniors to stay fit. Exercising with a ball can help older individuals increase flexibility, especially in the hips, with cardiac strengthening as a bonus.
<p>Pregnant women can safely increase and maintain abdominal strength as the baby grows, and in doing so, care for muscles that will help them through labor. “Pregnancy can throw a woman off balance, and a growing baby puts pressure on internal organs. Pressing the back on a stability ball against a wall offers support for squats. Sitting on a ball helps maintain good posture and pelvic mobility, and reduces low back pain,” explains Pond.</p>
<p>Incorporating the ball into yoga or Pilates routines prompts different muscles into action because it calls on the body’s learned ability to sense and respond to movement, termed proprioception. Pond says, “Proprioception is challenged just from sitting on the ball; there are immediate physical adjustments made to maintain posture and stability. In yoga, the ball is another tool to increase flexibility and balance.”</p>
<h3>School and Workplace</h3>
<p>Exercise balls are increasingly replacing traditional chairs in classrooms and offices, and teachers are reporting better grades and attention span as a result, while workers appreciate better-toned muscles and enhanced balance. Maintaining good posture by sitting on the ball also increases blood circulation throughout the body, including the brain.</p>
<p>Regarding the equipment’s eye-catching appearance, Schrupp sees a helpful bonus: “The ball is a big, colorful reminder to perform your exercises.”</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 February 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:969b256d-174f-4d8e-9110-7cac129c23752019-08-16T00:01:17-04:002019-08-16T00:01:17-04:00Aerobics Keep the Brain Young: Exercise Protects the Mind2017-12-29 13:39:00 -0500Anonymous<p><span class="dropcap">S</span>imple movement turns out to be the best way to lift mood, improve memory and protect the brain against age-related cognitive decline, according to Harvard Medical School researchers in an article, “Aerobic Exercise is the Key for Your Head, Just as It is for Your Heart.” Even brisk walking or jogging for 45 minutes can alleviate depression. The <em>Journal of Physical Therapy Science</em> notes that aerobic workouts can help people feel less stressed by reducing levels of the body’s natural stress hormones adrenaline and cortisol.</p>
<p class="fineprint"><br>
<em>This article appears in the January 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:e3394069-3be4-4452-8baf-4622d87cd1cf2019-08-16T00:25:44-04:002019-08-16T00:25:44-04:0010,000 Steps and Counting: Keep Moving to Stay Fit2017-12-29 13:10:32 -0500Kathleen Barnes<p><span class="dropcap">W</span>e have become a nation of couch potatoes. The average American takes only 5,900 steps a day, somewhat better than the sedentary Brits that average less than 4,000. The notion that overall we need to take 10,000 steps a day to be physically fit started with <em>manpo-kei</em>, a 1960s Japanese marketing tool to sell pedometers.</p>
<p>While the 10,000 steps concept lacks specific supporting science, it’s widely acknowledged that we are healthier the more that we move. Affixing a target number to it helped spread the notion of the benefits of walking, says Catrine Tudor-Locke, Ph.D., a walking behavior researcher at the University of Massachusetts at Amherst.</p>
<p>Tudor-Locke is a proponent of the walking goal, although she readily admits the real objective is to get people moving more. “Any opportunity to walk more, more frequently and farther, wherever that is—it all adds up,” she says.</p>
<h3>Making 10,000 Steps Possible</h3>
<p>For those already physically fit and physically active, 10,000 steps is a no-brainer. However, it’s never too late to start for those with exercise programs that have been supplanted by a too-busy-to-workout lifestyle.</p>
<p>There’s probably no easier exercise than walking, says Dr. Melina Jampolis, the Los Angeles author of <em>The Doctor on Demand Diet</em>. “Walking is the number one exercise I recommend to most of my patients, because it is exceptionally easy to do, requires only a supportive pair of quality sneakers and has tremendous mental and physical benefits that increase just by getting outside in the fresh air.”</p>
<p>The biggest bang for the increased effort is the first 3,000 to 4,000 steps between the sedentary baseline and 10,000 steps, Tudor-Locke explains.</p>
<p>“Still, 10,000 steps is the magic number for the average American,” says Dr. Michael Roizen, chief wellness officer at the Cleveland Clinic, in Cleveland, Ohio. “That specific number of steps seems to help break down insulin resistance, an underlying cause of Type 2 diabetes. We’re not exactly sure how this happens, but we know that this amount of exercise takes the glucose from the blood where it is a hazard to the cells, so that it becomes less hazardous.”</p>
<h3>Exponential Health Benefits</h3>
<p>Many more well-documented health benefits of a walking program include:<br>
• increased heart health<br>
• lower blood pressure<br>
• stronger muscles<br>
• improved balance<br>
• weight control<br>
• natural stress relief</p>
<p>Several studies from places like Harvard Medical School’s affiliate Brigham and Women’s Hospital also show that a brisk walking program nearly cut in half the risk of early death in breast cancer patients.</p>
<p>Most exercise experts note that a walking pace that leaves the walker only slightly out of breath reaps the greatest rewards. “One hundred steps a minute is a good cadence,” advises Tudor-Locke.</p>
<p>The U.S. Centers for Disease Control and Prevention recommends at least 150 minutes of exercise weekly, or 30 minutes five days a week, for virtually everyone. Many experts don’t believe it’s necessary to move for 30 minutes straight. Ten-minute increments work fine; so a quick morning walk around the block, another outing during the lunch hour and a refreshing walk with the dog after work can do the trick. Some evidence from the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion suggests that varying walking speed is even more effective in overcoming insulin resistance and burning calories.</p>
<h3>Counting Up</h3>
<p>Roizen recommends wearing a pedometer or using a free iPhone app (no need for a fitness band), mainly to keep up awareness of our daily step count. There’s no age when we don’t need to walk anymore.</p>
<p>If a consistent 10,000 steps does wonders for health, some ask if more would be better. “Ten thousand is the answer for health and longevity, but 12,000 or more makes a difference for fitness and calorie burning, so go for it!” Roizen says.</p>
<p><br>
<em>Kathleen Barnes is the author of numerous books on natural health, including </em>Our Toxic World: A Survivor’s Guide<em>. Connect at <a href="http://KathleenBarnes.com">KathleenBarnes.com</a>.</em></p>
<p> </p>
<h3><strong>Breathwalking Adds Benefits</strong></h3>
<p><img alt="mimagephotography/Shutterstock.com" class="photo-caption" src="//cdn3.locable.com/uploads/resource/file/574377/Breathwalking-Woman.png"></p>
<p><span class="dropcap">T</span>his kundalini yoga breathing technique, when combined with a brisk walking program, changes the basic rhythms of the body, even at cellular levels, according to the Kundalini Research Institute, in Santa Cruz, New Mexico. </p>
<p>Breathwalking, a particular combination of breathing and walking, improves several brain functions, according to research the institute conducted with the University of Arizona. Breathwalking, compared to normal walking, increases executive function by as much as 80 percent and improves cognitive function, judgment and mental focus. Other findings by the institute are that breathwalking improves vision, including depth of field and clarity of detail, as well as muscle balance and heart function.</p>
<p>“If aerobic exercise resembles the pure power of a single frequency emanating from a strong radio station, then breathwalking looks like many frequencies mixed into complex and richly textured patterns. One is a tone; the others add melody, chords and harmonies. It is like comparing loud noise to sophisticated music,” notes the organization’s website.</p>
<h3>How to Do It</h3>
<p>Wave breath: Inhale steadily through the nose to the count of four while taking four steps, exhale through the mouth to a count of four while taking another four steps. </p>
<p>Stair breath: Make four distinct inhalations through the nose to a count of four while taking four steps; and then exhale through the mouth in four sharp exhalations while taking another four steps.</p>
<p>Dr. Jim Nicolai, who is affiliated with the University of Arizona Center for Integrative Medicine, in Tucson, has created a helpful instructional video at <a href="http://Tinyurl.com/HowToBreathwalk">Tinyurl.com/HowToBreathwalk</a>.</p>
<p class="fineprint"><br>
<em>This article appears in the January 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:20497bf7-cfed-4ec2-b4d2-f798ea1e79792019-08-16T01:07:48-04:002019-08-16T01:07:48-04:00Championing Holistic Athletes: The New Face of Sports Medicine2017-11-30 17:14:11 -0500Marlaina Donato<p><strong>From college athletics to Olympic training, sports medicine has a new, holistic face.</strong><br>
</p>
<p><span class="dropcap">C</span>oaches and athletes nationwide are attributing quicker recovery time, less inflammation and better focus to a whole body approach to health care. A nutrient-dense diet tailored to individual needs is at the heart of overall fitness. Like Venus Williams and Tom Brady, tennis and football superstars who prefer raw vegan and organic whole foods, respectively, many of today’s outstanding athletes choose to eat clean and incorporate mind-body practices.</p>
<h3>Telling Triumphs</h3>
<p>Paralympic snowboard cross racer gold medalist, world champion and International Ski Federation para Nordic World Cup gold medalist Evan Strong, of Nevada City, California, was raised on an organic farm in Hawaii and continues to adopt many holistic practices. “I have a superfood smoothie every day. Liquid food helps me feel lighter and I have more usable energy for training,” says Strong. His regimen also includes organic produce, sprouted grains, occasional raw goat milk products, homeopathic formulas and wildcrafted medicinal herbs. </p>
<p>Strong credits achieving his personal best to a healthy lifestyle and recovery from an automobile accident that led to amputation of his lower left leg as a teen. “After the accident, my family and I opened a raw vegetarian restaurant. We produced as many cultured foods as possible—sauerkraut, kombucha and kefir. Improving my gut health gave me the biggest strides in healing. Yoga and meditation also contributed. It all saved me.”</p>
<p>Six-time Ironman triathlete, U.S. Senior Olympic gold medalist and marathoner Ruth Heidrich, Ph.D., of Honolulu, attributes surviving stage IV breast cancer primarily to her low-fat vegan diet. Already an avid runner and nutritionally conscious, Heidrich was shocked to hear the diagnosis.</p>
<p>“I was 47 years old when I was told the results of the biopsy. I thought I was going to die because of the symptoms I was experiencing,” recalls the 82-year-old, who not only beat multiple malignancies without chemotherapy or radiation, but was the first cancer patient to complete an Ironman Triathlon. This “Ironlady’s” holistic approach includes a whole food, 100 percent plant-based diet, featuring oats, quinoa and brown rice. “When we give our body its proper fuel, it will function at its optimal level,” remarks Heidrich, who has dedicated her life to re-educating others about diet and investing in her ongoing athletic achievements.</p>
<h3>On the Road</h3>
<p>Maintaining good habits while traveling can be challenging. Strong adds healthy salts to structure his drinking water and brings along superfoods such as green vegetable powders to use when he can’t access organic produce. To optimize his air quality while away from home, Strong uses a personalized air purifier that creates ozone.</p>
<p></p><div class="image-with-caption image-align-right">
<img alt="Ruth Heidrich (photo by Tesh)" src="//cdn0.locable.com/uploads/resource/file/575176/Holistic-Athletes.png"><div class="small">Ruth Heidrich (photo by Tesh)</div>
</div>San Francisco-based, three-time Olympic swimming gold medalist and world champion Natalie Coughlin remains dedicated to better diet choices without deprivation. “When I travel, I always bring my own snacks. I like dark chocolate-covered almonds, a natural sweet that also supplies protein and fiber. To stay hydrated, I drink herbal teas, especially mint,” says Coughlin, who also incorporates a tart green smoothie every morning with kale, parsley, collards, celery, citrus and frozen pineapple.
<p>At home, “I like to be informed about where my meat comes from and how the conditions are for the animal. If I roast a chicken, I will use every part, including the bones, to make a stock,” she says. Her holistic approach includes a consistent yoga regimen, meditation and application of essential oils.</p>
<h3>High Expectations</h3>
<p>Even under the best of circumstances, professional athletes encounter difficulties, but when faced with enormous obstacles, the best can get even better. “I’ve faced injuries and illness during pivotal times in my life and career, but I always approached it with the intention to be proactive, rather than being reactive,” advises Coughlin.</p>
<p>For Strong, confronting tragedy with the right attitude offers possibility. “Thirteen years ago, I was hit by a car and lost my leg, but now I see that moment as a blessing instead of a curse. It was a hardship that tested my limits, but in the end, it propelled me to achieving dreams I didn’t even know I had.”</p>
<p>Nearly four decades after her grim diagnosis, Heidrich embodies hope for all of us when she says, “It is never too late to adopt a better way.”</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 December 2017 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:5f635a11-7a8a-4df7-b049-d09bb7752f872019-08-16T00:08:47-04:002019-08-16T00:08:48-04:00Tai Chi Eases the Blues: Helps Depression Sufferers2017-11-30 16:21:04 -0500Anonymous<p><span class="dropcap">B</span>oston researchers found a reduction in depressive symptoms among people that practice tai chi via 50 Chinese-Americans diagnosed with depression. They were divided into three groups. One group participated in tai chi sessions twice a week and were encouraged to practice the movements at home three times a week. Another group attended twice weekly depression education sessions and a third served as the control group. After 12 weeks, the tai chi group reported significant improvements in depression symptoms, which continued after the study was completed, measured at 24 weeks.</p>
<p class="fineprint"><br>
<em>This article appears in the December 2017 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:6e32a19d-b190-44da-9a2c-f80ebb55061e2019-08-16T01:03:24-04:002021-04-22T16:21:28-04:00Try Some Stretches: Four Ways to Flex Our Muscles2017-11-02 02:07:04 -0400Marlaina Donato<p>Whether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance.</p>
<p>“Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of <em>Stretching for Dummies</em>. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.”</p>
<p>Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”</p>
<h3>Four Categories, Many Variations</h3>
<p>“Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention.</p>
<p>Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout.</p>
<p>“Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut.</p>
<p>Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut.</p>
<p>“The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”</p>
<h3>Injury Prevention and Recovery</h3>
<p>Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan.</p>
<p>“I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.”</p>
<p>For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and sufficient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.</p>
<h3>Daily Moderation</h3>
<p>For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises.</p>
<p>Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan.</p>
<p>Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.”</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>
<h3> </h3>
<h3><strong>Helpful Resources</strong></h3>
<p><strong>BOOKS</strong></p>
<p><em>Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion</em>, by Mark Kovacs</p>
<p><em>Dynamic Stretching vs. Static Stretching and Their Benefits</em>, by Jack Cascio</p>
<p><em>Exercise Balls for Dummies</em> (including safe stretches for pregnant woman) and <em>Stretching for Dummies</em>, both by LeReine Chabut</p>
<p><em>Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility</em>, by Neb Notliar</p>
<p><strong>ONLINE VIDEOS</strong></p>
<p><a href="http://BlackBeltWiki.com/stretching">BlackBeltWiki.com/stretching</a> (range of stretches specific to martial arts styles and body parts)</p>
<p><a href="http://DoYogaWithMe.com/yoga-beginners">DoYogaWithMe.com/yoga-beginners</a> (free yoga videos for all levels)</p>
<p><a href="http://ElderGym.com/elderly-flexibility">ElderGym.com/elderly-flexibility</a> (highly detailed instruction tailored to seniors)</p>
<p><a href="http://Essentrics.com/media.html">Essentrics.com/media.html</a> (videos from the PBS series <em>Classical Stretch</em>)</p>
<p><a href="http://StretchCoach.com/resources/stretching-videos">StretchCoach.com/resources/stretching-videos</a> (instruction specific to sports and muscle groups)</p>
<p><a href="http://StudioSweatOnDemand.com/classes/feature/good-for-beginners">StudioSweatOnDemand.com/classes/feature/good-for-beginners</a> (select stretching videos)</p>
<p> </p>
<h3><strong>Stretching Guide at a Glance</strong></h3>
<p><strong>STATIC</strong></p>
<p><strong><em>What it is:</em></strong> Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes.</p>
<p><em><strong>Benefit:</strong></em> Improves flexibility.</p>
<p><strong>ACTIVE </strong>(aka Static Active)</p>
<p><em><strong>What it is:</strong></em> Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching.</p>
<p><em><strong>Benefit:</strong></em> Increases flexibility in the muscles being stretched and increases strength in the opposing muscles.</p>
<p><strong>PASSIVE</strong></p>
<p><strong><em>What it is:</em></strong> Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment.</p>
<p><em>Benefit:</em> Increases range of motion, decreases muscle tension (spasm) and reduces post-workout soreness and fatigue.</p>
<p><strong>DYNAMIC</strong></p>
<p><em><strong>What it is:</strong></em> Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up.</p>
<p><strong><em>Benefit:</em></strong> Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength.</p>
<p><br>
<em>Primary sources: </em>Fitness Science<em>; Scott White, a power trainer in Scottsdale, AZ.</em></p>
<p><br>
<em>This article appears in the November 2017 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:be5f8101-6c61-465b-8fda-77c6072756432019-08-16T00:14:56-04:002019-08-16T00:14:56-04:00Aerobics Improve Brain Function: Boosts Volume and Gray Matter2017-10-31 12:55:43 -0400Anonymous<p><span class="dropcap">R</span>esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function.</p>
<p>Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain.</p>
<p>They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.</p>
<p class="fineprint"><br>
<em>This article appears in the November 2017 issue of </em>Natural Awakenings.</p>
<hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>