Exercise, Stretching, Physical Fitness, Yoga, Weight Training, Pilates at Peacefulmind.com - alternative therapies for healing mind, body, spirit

Exercise is what your body instinctively wants to do especially under stress: fight or flight, and it works. It burns off some of the stress chemicals which tension produces. Therefore, a tired muscle is a relaxed muscle. Regular exercise builds stamina that can help anyone battle stress. But even something as casual as a walk around the block can help you burn off some of the tension that you carrying around.

Stretching is a great tension reducer. Stretch your chest for better breathing. The tense musculature of a person under stress can make breathing difficult and impaired breathing can aggravate the anxiety you already feel. To relax your breathing, roll your shoulders up and back, then relax. The first time, inhale deeply as they go back, exhale as they relax. Repeat four or five more times, then inhale deeply again. Repeat the entire sequence four times. People under pressure have a tendency to clench their teeth. Dropping the jaw and rolling it helps make those muscles relax, and if you relax the muscles, you reduce the sensation of tension. Stretching helps relieve this tension.

Resistance is essential for making a muscle stronger. When a muscle has to work against a load placed on it, it adapts to the stress by creating new muscle fibers and making neurological changes that ultimately make it stronger. Muscles respond to virtually anything that offers resistance.

You need only to remember a few do-anywhere exercises:

*sit-ups for abdominal muscles
*push-ups for the arms, chest, and shoulders
*dips for the back of the arms
*squats for the muscles in the rear and front of the thighs
*calf raises for the lower portion of the leg.

You also might work some simple equipment into your regime. Both rubber bands and rubber tubing can add resistance, as can simple household items. To increase the resistance when you're doing squats, for example, you can do something as simple as hold soup cans or milk jugs filled with water.

Yoga and Pilates are also great and can be done at home. Many of the poses in yoga require using one's own body weight to load the muscles. Take the "warrior" pose, for example. It's essentially a lunge, one that works the muscle in the front of the thigh. Pilates is a series of exercises that involve slow, precise moves -- either using your body weight or specially designed machines -- to work your muscles. You might work your abdominal and leg muscles, for example, by pushing against a bar on springs or by raising your legs when they're attached (by straps) to a pulley.

Exercise gives you energy. Study after study supports those words, including one by the National Aeronautics and Space Administration. More than 200 federal employees were placed on a moderate, regular exercise program. The results: 90 percent said they had never felt better. Almost half said they felt less stress, and almost one-third reported they slept better.

Energetic exercise, aerobics, a brisk walk three to five times a week, for 20 to 30 minutes each time and no later than 2 hours before bedtime are extremely beneficial. If you're obese, if you need to drop 20 percent of your weight or more, losing weight will be a great help. Make sure you follow a sensible diet in combination with exercise.

On this page you will find the do's and dont's of exercise and how to exercise your rights. Get tips on how to do It. Find great information on aerobics, mind quieting, breathing, weight bearing, yoga, stretching, power walking, swimming, tai chi, qiqong, aikido, elastic bands, stretching for pain or injury.

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Do's and Dont's of Exercise

DO Start Off Moderately - Work your way into a routine. Going overboard after a long respite from exercise may result in injury, or at least disappointment. Your workout shouldn't do either, so build up from a moderate beginning.

DON'T Over-Exercise - For maximum benefit at minimum injury risk, the body needs to rest and recover. At least a 24-hour rest after heavy muscle strain is advised. Stagger workouts between heavy and light strain. For example, you can alternate a weight training routine with biking.

DO Warm Up and Cool Down - A low-impact warm-up before any exercise is essential. It warms the muscles, makes them more limber and easier to stretch, which results in a better workout. It also helps to prevent injury.Cooling down after exercising is also important as it relaxes the muscles, lowers the heart rate, and helps the body to recover from the stress of a workout. It'll make you feel better immediately after the workout, and the next morning.

DON'T Push an Injury - Listen to your body. If you feel pain, stop. Muscle and joint pain can mean many things -- pushing a small hurt can lead to big problems later on. If pain persists more than a few days, see a doctor.

DO Consult a Trainer - If you belong to a gym, you may have the opportunity to consult a certified trainer. He or she can help you craft a reasonable workout plan, tailored for your goals. A trainer can also teach proper form with exercise equipment. Even if you are experienced, bad habits can be developed.

DON'T Get Bored - Don't get bored with your workout. New exercises can break the monotony, and the excitement of perfecting new skills can help motivate. Since different exercises work different parts of the body, a diverse workout will aid overall fitness.

DO Find a Workout Partner - If motivation is your problem, a workout partner might be the solution. A partner can motivate you to workout when you normally might not, and can help improve your workout by watching form, encouraging extra effort, and pacing. Try to pick a partner with abilities equal to your own.

DON'T Lose Concentration - Preoccupation with outside situations can counteract the benefits of a workout. For example, you might decrease intensity as you lose concentration. And not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.

DO Watch What You Eat - Diet is just as much a part of fitness as exercise, and what you eat will affect every aspect of your workout. A proper diet also influences the results of you fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.

DON'T Dehydrate Yourself - When exercising, the body needs four to eight ounces of water every 20 minutes to replace water loss. If you become thirsty during a workout, you've already passed out of a "safe" stage of hydration. Take fluids immediately. If you are working out for more than an hour, you may want to consider sports drinks, as the extra carbohydrates help retain body water. But try them out first, as not all work, and some may cause unwanted reactions. Always avoid caffeine or alcohol when exercising, both of which further dehydrate your body.

DO Stretch - Flexibility is one of the most important factors of fitness. Stretching before, during and after a workout will result in better performance, good posture, fewer injuries, and overall better fitness.

DO Have Fun! - The benefits to working out don't pay off if you don't enjoy yourself. This isn't an excuse for not exercising, as it's still vital to your health. But finding a workout that you enjoy will make the difference when setting a workout schedule that will stick.

Exercise Your Rights

Physical fitness needs to be "sensible mild to moderate exercise" that you enjoy.

Stretching is important to aging successful.

Yoga is helpful, but people with aches and pains should avoid some of the more difficult poses. If an exercise or stretch causes pain, don't continue. And checking in with your physician before embarking on a workout program is crucial.

In addition to aerobic exercise such as walking or swimming, strength training, whether at a fully equipped gym or at home with light weights and rubber exercise bands is very important. Weight training is increasingly important as we age. After the age of 30 we tend to lose one-third of a pound of muscle per year, and our bones become weaker as well if they aren't subjected to weight-bearing exercise. Research has shown that weight training can triple overall muscle mass in elderly people and markedly improve all measures of health.

It's important that beginners get instruction from someone who understands the needs of the person seeking exercise instruction; they should at least invest in a good exercise book.

For smokers, quitting is the single best thing they can do for their health at any age.

Only 10% to 15% of people over 65 exercise regularly, leading to an increased risk of osteoporosis, depression, and other health problems and an unnecessary loss of healthy years.

If you're fit, you're less likely to be chronically ill, disabled or dependent on others later in life. Here's a look at how exercise impacts disease, courtesy of the Mayo Clinic:

Coronary artery disease and high blood pressure � Being inactive approximately doubles your risk for coronary artery disease. In addition, people who exercise reduce or even eliminate blood pressure medications. Exercise also reduces LDL (bad) cholesterol and triglycerides (fat), while increasing HDL (good) cholesterol.

Diabetes : People who exercise are less likely to develop Type II diabetes, also known as noninsulin-dependent diabetes mellitus, or adult-onset diabetes. A long-term conditioning program may also significantly decrease your insulin dose.

Weight control : You can lose about five to 10 pounds a year merely by adding a one-mile daily walk to your lifestyle.

Cancer : Several studies show a decreasing risk of cancer with increasing activity.

Osteoporosis : Bone loss in older women and men can be slowed and possibly reversed with a combination of exercise and proper diet.

Arthritis : Pain and stiffness of arthritis may discourage you from activity, but using joints during regular, appropriate exercise may actually reduce pain and risk of joint problems. [57].

How To Do It

By increasing lifestyle activities each day, try doing four 10-minute increases at least five days a week. The idea is to just do more of what you are already doing. Here are some great ideas on getting motivated:

*Walk, don't drive.

*Take the stairs at the office � not the elevator.

*Play with your kids instead of watching them play.

*Bike to the store.

*Stretch while you watch TV.

*Get up from the sofa to change the channel. Channel surfers get
quite a workout.

*Park at the opposite end of the mall from where you're headed.

*If you've got an exercise bike at home, peddle away for 5 minutes while you're talking on the phone or waiting for the washing machine
to finish.

*Walk the treadmill while watching a favorite TV program.

*Listen to music and dance your way through housecleaning.

*Start slow � a few minutes at first. Then, pick up the pace and go longer.

*Workout clothes are not necessary, but wear good walking shoes.

*Don't let missing a few days become your excuse to quit.

*Even if you miss a few days, you won't lose all the benefits you've gained.

*Be flexible. Do what you can when you can.

*Take advantage of opportunities. If you're watching your child's soccer game, walk around the field.

*Playing golf? Skip the cart.

*Find a partner. Climbing stairs at the office will be far more interesting if you chat away the minutes with a co-worker.

*Instead of building your life around exercise, build exercise around your life. [59].

Exercise Therapy

1. Aerobics : The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

How Often

Most experts believe that 3-5 times per week for a duration of 20-60 minutes at 60-90% of age-specific maximal heartrate or 50-85% of VO2max (heart rate reserve).

Target Heartrate

The general formula for the average person is 220 (-) your age times 60% and times 90% of HRmax. For example, a 30-year old would calculates their target zone using the above formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heartrate between 114 (low end) and 171 (high end) beats per minute.

2. Mind Quieting : A disciplined mind is a free mind. Gain control over your thoughts and you maintain control over your life. Retrain your mind and you regain your freedom. Calming the mind is a behavioral technique used to interupt, minimize and eliminate "psychological noise". Obsessive, repeatitive thoughts, anxiety and fears are all apart of negative, self-destructive patterns that can benefit from the power of music and mind quieting.

3. Breathing: Breath is life! Exchange of electrons. Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking. Your breathing is the voice of your spirit. It's depth, smoothness, sound, and rate reflect your mood. If you become aware of your breath and breathe the way you do when you are calm you will become calm. Practicing regular, mindful breathing can be calming and energizing. With the addition of music and it's rhythm, the "musical breath" can even help stress-related health problems ranging from panic attacks to digestive disorders. Fall into the rhythm of the music and breathe. Focus on your breathing and the music.

4. Weight Bearing : exercise stimulates tissue growth in bone and muscles, strengthening the body�s structure. A stronger skeleton reduces the risk of osteoporosis, arthritic joint pain and other bone conditions. Also known as resistance training, weight-bearing exercise can be any activity that involves carrying, lifting or pushing a heavy object. Walking is considered to be weight bearing, as muscles and the skeleton support body weight. You do not need to �pump iron� to benefit from this form of exercise.

After the age of 30, bone and muscle mass start a natural decline. This reduction in body strength continues until we die, but weight-bearing exercise can significantly slow this process. By following a program of exercise aimed at the muscles and bones, they will stay strong for many years to come.

Basal metabolic rate (BMR) is the rate at which the body burns calories at rest. This also begins to decline from the age of 30 � meaning we burn calories less efficiently as we age.

One pound of muscle requires approximately 35 calories per day, whereas one pound of fat needs only 1 or 2.

Weight-bearing exercise raises BMR by increasing the amount of metabolically active tissue � i.e. muscle. Frequent physical activity or exercise can reverse the decline in BMR, assisting with weight maintenance and fat loss by burning excess calories � warding off conditions such as high blood pressure and diabetes.

Differences in weight or resistance used, frequency and type of exercise will have an effect on the body. To increase muscle size, heavy weights must be used. Lighter weights tone the muscles and increase density without significantly changing their size.The changes that weight-bearing exercises produce can be seen in as little as 3 months, but initial gains in muscle strength appear in the first weeks of training, without a noticeable change in muscle size. Depending on the intensity, weight-bearing activities can burn between 300 and 800 calories per hour.

Gym-based exercise usually involves the use of resistance machines, which are specifically designed for this type of exercise. The machines make you move in such a way that individual muscles can be targeted using a pre-set weight, which can be changed to suit the individual.

Free weights, such as dumb bells, are used in much the same way. Walking, jogging and gardening � in fact, most activities � are weight bearing to some degree. Carrying the shopping home rather than driving is a brilliant way to strengthen muscles while improving cardiovascular fitness.

Many people use strap-on wrist or ankle weights while walking, to combine different types of exercise. Gym-based weight training is the most common weight-bearing activity, but with the advent of cheaper equipment such as resistance machines, free weights, exercise balls and bands, you do not have to be a member of a gym or health club to benefit.

Joint and muscle problems should not be a reason to avoid weight-bearing activity. Correct exercises may actually assist in treatment and prevention of a range of conditions. Ask your doctor or qualified fitness instructor for further advice.

5. Yoga : Many different types of yoga workouts exist. But many times in our quest for fitness and a hard body, At some point it becomes just a workout and not yoga. If you come to this path with fitness in mind that is important, but Yoga is extremely powerful. If you try to rush it, you will only slow yourself down.

Yoga is not mind over body. It is harmony between them. In yoga, the mind is used to perceive (diagnose) and guide (heal) the body. Not to "control" it and never to force it.

The big lesson is that yoga takes time. Time for muscles to coordinate. Time for tissues to grow. Time for breath, spirit, and energy to flow. The time you invest in yoga comes back with interest in greater vitality, presence of mind, reduced need for sleep, and longer life.

Yoga should be conscious action not "learning routines." The skill, grace, and poise develop naturally as an inevitable result of regular practice. No major effort is required or even effective. Trying hard will make your practice painful, even injurious, and will actually slow your progress! The therapeutic effect of yoga comes from involving your mind totally in inspiring (breathing) your body to wake.

6. Stretching: Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree).

When done properly, stretching can do more than just increase flexibility. Benefits of stretching include:

*enhanced physical fitness
*enhanced ability to learn and perform skilled movements
*increased mental and physical relaxation
*enhanced development of body awareness
*reduced risk of injury to joints, muscles, and tendons
*reduced muscular soreness
*reduced muscular tension
*increased suppleness due to stimulation of the production of chemicals which, lubricate connective tissues
*reduced severity of painful menstruation (dysmenorrhea) in females

Discover Different Types of Stretching

7. Power Walking: Studies have suggested a link between increased physical activity and a decreased chance for developing disease in general. Exercise of any kind trims your odds by improving the body's sensitivity to insulin-a hormone, helps control cholesterol, weight, and blood pressure, which further guards you from adult-onset of disease.

Harvard University researchers examined the exercise habits of more than 70,000 women in a recent study suggesting people with risk factors such as added pounds, high cholesterol, high blood pressure, or a family history of diabetes, was improved by taking a brisk 40-minute walk every day. Lead researcher Frank B. Hu, M.D., assistant professor of nutrition at the Harvard School of Public Health, says that, this showed significant improvements in health and dropped diabetes risk by a factor of 40 percent.

Consider your general health and the route when deciding to walk. You may want to begin slowly, one or two days a week, gradually building up to walking full-time. Typically, most walkers commute about two miles one-way to work. Other considerations:
*Select a good pair of walking shoes, and appropriate clothing.
*Try a practice run on a weekend to see how long it takes.
*Find a co-worker or friend who walks and commute with them.

Walking Safety

*Walkers generally need sidewalks, crosswalks, and signaled intersections in areas with heavy traffic.
*A weekend test commute may uncover routing problems and will indicate how much time to allow.
*Most likely you will be walking during rush hour; however, consider general lighting and the neighborhoods you travel through in off-peak hours.
*If walking at dawn or dusk, consider reflective wrist or leg bands.

8. Swimming: It's hard to beat swimming when it comes to a sport that builds the body, soothes the mind, regulates breathing, stimulates circulation, and puts no stress on the joints. That's why it's an ideal exercise for just about everyone -- old people, overweight people, young people, people with hip, knee and ankle problems, and active people with no health problems at all. Plus, swimming has a calorie-burning potential of 350-420 calories per hour. No wonder it's one of the most popular fitness sports around.

Wet Isn't Always Wonderful Swimming does have some minor drawbacks. It's not a weight-bearing exercise, so it won't help prevent osteoporosis. And it will definitely get you wet, which can be a hassle in terms of wet clothes, wet hair, etc. Also, swimming requires a pool, and that may mean joining a club and traveling some distance. Is it worth the trouble? Ask anyone who is hooked on swimming. It's one of the healthiest addictions you can have.

Great for Rehab Working out in the water is also a great way to come back from a sports injury, recovery from surgery, or keep your fitness up while you're waiting to get back to your usual weight-bearing sport, like running. Indeed, that's how some people discover swimming. They swim in the pool because they're too weak or hurt to run on dry land, and then they like it so much and see such great results, they never leave!

Perfect Cross-Training Sport Runners, cyclists, in-line skaters and athletes of all persuasions like to swim because it's such a great complement to their usual routine. Swimming is also a required sport in triathlons, and more and more folks are discovering the joys of training in multiple sports, whether or not they actually plan to compete.

There's a Magic There There's something just a little bit magical about the healing effect of water on our bodies, physically and mentally. Our bodies are 60 percent water and we developed as fetuses in a watery environment. There is just something special about being in and of the water that is soothing and calming ... and has been for thousands of years.

by Marilynn Preston - Tribune Media Services syndicated columnist.

9. Tai Chi, QiQong, Aikido: these Asian art forms have been practiced for centuries.

Qigong- is one of the four pillars of traditional Chinese medicine: Acupuncture, Massage, Herbal Medicines and Qigong. Of these, Qigong is the one that can be most easily self initiated. Both massage and herbal remedies can also be done as self care, however, Qigong is the mother of Chinese self healing. Patients who use Qigong faithfully need less medication and heal faster. While Qigong has strong roots into mystical and philosophical ground, the practical healing and stress management applications are the most popular aspects of the tradition in China today. Both the health and spiritual applications are rapidly gaining in popularity in the Western world as people realize that disease and stress are relieved by peace of mind.

Tai Chi- a martial arts form that enhances balance and body awareness through slow, graceful, and precise body movements, can significantly cut the risk of falls among older people and may be beneficial in maintaining gains made by people age 70 and older who undergo other types of balance and strength training. The news comes in two reports appearing in the May 1996 issue of the Journal of the American Geriatrics Society. Participants had a 25 to 50 percent improvement in three different measures of balance after completing balance training, while strength training resulted in a 17 percent improvement in strength. Some of the gains immediately following the balance and strength training were lost after 6 months of the Tai Chi follow-up program. However, the participants tested significantly higher than they had before the interventions began.

Aikido- Aikido is a Japanese martial art developed by Morihei Ueshiba (often referred to by his title 'O Sensei' or 'Great Teacher'). On a purely physical level it is an art involving some throws and joint locks that are derived from Jujitsu and some throws and other techniques derived from Kenjutsu. Aikido focuses not on punching or kicking opponents, but rather on using their own energy to gain control of them or to throw them away from you. It is not a static art, but places great emphasis on motion and the dynamics of movement. Upon closer examination, practitioners will find from Aikido what they are looking for, whether it is applicable self-defense technique, spiritual enlightenment, physical health or peace of mind. O Sensei emphasized the moral and spiritual aspects of this art, placing great weight on the development of harmony and peace. "The Way of Harmony of the Spirit" is one way that "Aikido" may be translated into English. This is still true of Aikido today, although different styles emphasize the more spiritual aspects to greater or lesser degrees. Although the idea of a martial discipline striving for peace and harmony may seem paradoxical, it is the most basic tenet of the art.

10. Elastic Bands : Resistance training is the benefit of elastic bands or tubing. As long as we have gravity, we can challenge our muscles effectively. Doing a push-up is one example of a resistance exercise. Instead of using weight from another source, you're using your body weight to challenge your chest and arm muscles, and you will get toned up just as well as you would using a pec deck or a bench press. Elastic tubing and bands are great for those who want to get the benefits of weight training without using traditional weights. If the gym doesn't work for you, these will. As long as your muscles are challenged, they'll rebuild themselves between workouts and you'll get the results you're looking for. Resistance training is possible for everyone. No more excuses!

Consider these great articles by Andrew Pacholyk, MS, L.Ac.

Are You Exercising Hard Enough?
How To Do A Proper Sit Up
Love Handles
The Weakest Part Of A Man (Physically)

Health and Fitness

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References

1. American College of Cardiology/American Heart Association Task Force on Practice Guidelines (Committee to Update the 1997 Exercise Testing Guidelines)
2. American College of Sports Medicine, (1995). Principles of Exercise Prescription, William & Wilkins, 5.
3. American College of Sports Medicine, (2002). American College of Sports Medicine Position Stand on Progression Models in Resistance Training for Healthy Adults. Medicine and Science in Sports and Exercise; 34(2): 364-380
4. Clinical Guidelines on Exercise: http://www.acc.org/clinical/guidelines/exercise.htm
5. Dictionary of Sports Medicine: http://umlibr.library.umass.edu/
6. Exercise Test Guidelines: www.acc.org/clinical/guidelines/exercise.htm
7. National Strength and Conditioning Association, (2000) Essentials of Strength Training and Conditioning, Human Kinetics, 2.
8. NHS Direct Online Health Encyclopedia: http://www.nhsdirect.nhs.uk/en.asp?TopicID=637&AreaID=4182&LinkID=3257
9. PSU Fitness: Exercise Do's and Don'ts: http://www.clubs.psu.edu/FitnessPrograms/d&ds.htm
10. Shellock, F. G., Prentice, W. E., (1985). Warming-Up and Stretching for Impoved Physical Performance and Prevention of Sports-Related Injuries, Sports Medicine, 2: 267-278.