Meditation exercise – AD Roberts Fri, 03 Dec 2021 12:00:11 +0000 en-US hourly 1 Meditation exercise – AD Roberts 32 32 The program helps women manage their trauma through exercise Fri, 03 Dec 2021 12:00:11 +0000

Researchers at Marquette University and Cardinal Stritch University are exploring exercise with women affected by mass incarceration. From left to right: Heather Hlavka, Jennifer Ohlendorf, Madeline Wright, Noelle Brigden and Amber Tucker. (Photo provided by Noelle Brigden)

When Amber Tucker was looking for an outlet to deal with her trauma, she discovered martial arts.

Tucker, an assistant professor of sociology at Cardinal Stritch University, initially signed up for an exercise class, hoping to find relief from the stress. She was a single mother and had to deal with the impacts of the criminal justice system on those close to her.

While learning martial arts, especially jujitsu, Tucker found a psychological outlet for stress and a community of other people who helped her learn more about herself. She adopted a new lifestyle, including practices such as meditation and yoga.

“There’s this hashtag that martial artists use, #MartialArtsSavedMyLife, to talk about how it’s changed their lives,” Tucker said. “How it helped them manage and cope with trauma, reoriented their life and focus. It really resonated with me.

Now she hopes to do the same for other women.

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Restorative Justice In Movement, a pilot program held in the sports spaces of Turner Hall, 1034 Vel R. Philips Ave., aims to help women find a way to reconnect with their bodies through exercise. It’s not just a way to be physically healthier – it’s a way to help them recover from trauma.

The program, which was funded by the Marquette University Institute for Women’s Leadership and President’s Challenge for Racial Justice and Equity Response, specifically recruits women of color who have been affected by mass incarceration. This can mean that they themselves have been incarcerated or that they have been affected by the time spent by someone else in the system.

Noelle Brigden, associate professor of political science at Marquette University and one of the program’s principal researchers, said the program is also open to those affected by the deportation and detention of immigrants.

Over the course of a few weeks, women experiment with rock climbing, martial arts, and weight training to find different ways to express themselves with their bodies.

Emilio De Torre, executive director of Milwaukee Turners, said women participating in the program also receive free memberships to use the facilities. Milwaukee Turners operates the gym spaces at Turner Hall, including a climbing gym.

“We’re almost lacking a language to describe what we want to do because it’s an empowerment program embodied,” Brigden said. “People will say physical fitness, or they will say mental health, but we have a much bigger empowerment goal. “

Brigden said one of the most impactful parts of the program was seeing women discover the connection between strength and spirit. For activities like rock climbing, jujitsu, and weight lifting, technique is a big part of the ability to do so.

“Finding out that in fact your mind is part of your strength and connected to your body in that way is a powerful time for me to watch and listen,” Brigden said. “It’s exciting because it causes us to redefine strength and see it within ourselves. “

Tucker said that women are socially conditioned to think that their bodies are naturally weaker and therefore less able to perform certain tasks. The program hopes to help them better understand their bodies and abilities, especially in sports that might not traditionally be considered female.

“One of the most important things that I have impressed about women is the idea that ‘your body is enough’,” Tucker said.

In addition to providing exposure to new forms of exercise, the group also hopes to foster an environment where women of all shapes and body types will feel comfortable. Jennifer Ohlendorf, assistant professor of nursing at Marquette, said it can be a barrier for women if they don’t feel accepted in these spaces.

It is essential to have a space where other people understand the effects of the trauma. Heather Hlavka, assistant professor of social and cultural sciences at Marquette, said women can lose the connection to their bodies because they are told “how to think, how to feel and how to heal.”

“What trauma and violence really breaks is the connection between yourself and your body,” Hlavka said.

The material effects of incarceration also present difficulties. Trying to balance financial burdens, parole hearings, paperwork, and supporting a family can be incredibly difficult. Ohlendorf called these barriers “time stealers” that prevent women from taking time for themselves.

That makes helping women find time to dedicate themselves an essential goal, Ohlendorf said.

“The ways people engage with these systems are time stealers in ways that people who have never had to engage with them will never understand,” Ohlendorf said. “So the idea that you would have time to do things to take care of yourself is completely unreasonable.”

For more information

To join the program, email or call 414-416-9207.

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Take short breaks for exercise and stress relief at work – NewsGram Tue, 30 Nov 2021 04:56:18 +0000

By Shraddha Iyer

With everyone’s busy schedules, we don’t even notice how fast a day goes by and our health suffers. How do you fit yoga into your daily routine with such a busy schedule, and what can you do?

For all the workaholics, here are some simple and effective yoga techniques to get in shape. It only takes 15 minutes and you don’t even have to leave the house. These asanas can be performed from where you are sitting and during short breaks from work.

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Sukha Purvaka Pranayama

This pranayama is effortless breathing that focuses on deep breathing in each section of the lungs, as the name suggests. The emphasis is on the retention of internal and external respiration.


– Simply inhale for 4-6 counts, filling the lungs.
– Hold your breath, ideally for the same number, or it can be as long as you can.
– Exhale for 4 to 6 beats, holding your breath for the same time or as long as you can.
– This ends a round.
– You can start with 10 rounds and increase the repetition with practice.

Read also: Benefits of a balanced sleep routine


This pranayama is excellent for increasing lung capacity thereby improving the oxygen level in the body as well as the myriad of benefits it can bring to mental and physical health. As a result, concentration at work is a boon for all workaholics, isn’t it?

These asanas can be performed from where you are sitting and during short breaks from work.Unsplash

Garudasana chair

The eagle position, also known as the Garudasana chair, is a balancing pose. You will feel a stretch in your shoulders, upper back, and thighs as you perform this sitting position in your office chair. This stretch will relax your body and is a great way to unwind after a long day of work.


– Sit on the edge of the chair with your feet on the floor.
– Inhale to bend the elbows and open the arms.
– Breathing out, bring the right knee to the left.
– Send the right toe to the back of the calf muscles. At the same time, bring the left elbow under the right and strike one or two blows on the palms.
– Stay in this pose for 3 to 5 deep breaths.
– You can repeat it on the other side.


This pose is excellent for stretching the posterior chain of the body with the triceps.

It’s great to increase focus and release anxiety.

Pawanmuktasana chair

The Sanskrit words Pawan means air, Mukta means free and asana means posture, so the Pawanmuktasana (throttle pose) chair is derived from it. This position is beneficial for your digestive system, thus relieving the discomfort we usually feel after our lunch break, which interferes with our work.


– Sit on the edge of the chair with your spine extended and your feet on the floor.
– Inhale and bend the right knee and squeeze the right tibia as you exhale, reducing the distance between the abdomen and the thigh.
– Stay here for 3-5 breaths and with each exhale continue to lengthen the spine and press the thigh towards the abdomen.
– Repeat the same on the other leg. You can practice this 3-5 times and increase the repetitions with practice.


This asana improves and regulates digestion and helps release excess air in the digestive system.

It also helps strengthen the core muscles and aids in weight loss.

An old man exercising while sitting in a chair

Now you have great yoga practices at your disposal to stay healthy on the fly. These are easy to do and can be done anywhere and anytime. Unsplash

Vakrasana chair

The Vakrasana Chair, also known as the Half Twisted Pose, is a practice most of us do unconsciously because it feels so good. Back discomfort is relieved and side fat is reduced when you twist on both sides. If you are working out for long hours, this is a perfect asana to do every 2-3 hours.


– Sit on the edge of the chair with your feet on the floor, knees and ankles aligned.
– Inhale, raise your hands and, while exhaling, turn to the right with the right hand on the head of the chair and the left hand on the outside of the right thigh.
– Use the resistance of your hands to press the right shoulder back to bring the shoulders into a single line.
– Stay in this pose for 3-5 breaths and with each inhale, lengthen the spine and turn deeper with each exhale.
– Repeat the same on both sides. You can repeat this asana 3-5 times and slowly increase the repetition with practice.


This pose is like a boon to your spine, it helps keep the spine healthy and flexible.

It also helps improve digestion and keeps internal organs healthy.

Paschimottanasana chair

The Paschimottanasana Chair (Forward Bend Sitting Pose) is a stretch that targets your back and hamstrings while stretching your entire body. When you are in this position, your mind and body feel comfortable. Your body’s blood circulation relaxes you and gives you the energy you need to get back to work with a clear mind. You won’t have to worry about belly fat as it concentrates on the core.


– Sitting on the edge of the chair, straighten your legs as much as possible and keep your heels on the floor.
– Inhale to raise your arms, exhale to the hinge of the hip while keeping your back straight and bend as far forward as possible. If this is too difficult, one can also simply bend forward with the knees bent.
– Stay here for 3-5 breaths and try to deepen the crease with each exhale.
– Repeat this 3 times and with practice, increase the repetitions.


This pose helps stretch the back muscles and improves the functioning of the digestive system.

It is perfect for releasing anxiety and bringing you to a very calm state of mind.

Alternatively, you can use our SARVA app. Many soundtracks for relaxation and guided meditation are available on our app and accessible anytime, anywhere. Now you have great yoga practices at your disposal to stay healthy on the fly. These are easy to do and can be done anywhere and anytime. Don’t let your busy schedule keep you from being healthy; instead, apply these tips and take the first step now.


Keywords: Steps, benefits, yoga, workaholic, sitting, chair, breathing, stress, anxiety, asana, strengthening, pranayam, hectic.

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Lions must exercise caution; know the astrological predictions for all the signs of the zodiac Thu, 25 Nov 2021 22:30:01 +0000

Horoscope Today, November 26, 2021

It’s the last Friday of the month and we all look forward to seeing what this day has in store for us. From good to bad we want to be ready for anything and the best way to do that is by knowing your zodiac sign’s astrological prediction.

So, without further ado, let’s take a look at the horoscope prediction for November 23, 2021, for all zodiac signs below:

Daily horoscope, November 23, 2021

Aries (March 21-April 20)

Ganesha says you will be considered for a job that will change your life. Prepare yourself and be honest. Things will turn in your favor. You will be a little dizzy today. You are uncomfortable, but there is nothing you can do about it. It is recommended to get enough rest. You will be surrounded by affection. To meet the love of your life, all you have to do is make small gestures. You are in a serious mood right now. You won’t be able to focus fully on work today, no matter how hard you try. For therapy to work, you must be patient. If you don’t have the procedure and the medication, you will be free from chronic illnesses.

Lucky number: 02

Lucky color: pink

Taurus (April 21 – May 21)

Ganesha says that your hard efforts and dedication will pay you both physically and socially. Be prepared to reap the rewards of your labor. The stars are not on your side. You could end up in a fight. Keep a calm attitude and do breathing exercises. Today, as Venus suggests, you will gain confidence in expressing your real feelings. You will finally say everything you wanted to say for a long time. Unexpected sources will give students a fantastic chance. Those who are in business have a decent opportunity to generate a profit. Now is the time to take your health seriously. The practice of sport will bring long-term benefits.

Lucky number: 16

Lucky color: green

Gemini (May 22 – June 21)

Ganesha says that after a period of inability to take care of oneself, this day will provide enough opportunities to do so. You will be disillusioned in a way that day. You may not get the result you want. Today you will be in a fighting mood. Your partner might challenge you about your new behavior. Teachers, lawyers, intellectuals and legislators will have a good day today. You can all find a new route to follow. If you are running a business, you will have a hard time dealing with the little financial issues that arise. Don’t worry and go with the flow. You might have a cold. The herbal drink will make you feel better.

Lucky number: 04

Lucky color: yellow

Cancer (June 22 – July 22)

Ganesha says: Today will be a good day for you, but Rahu will not be in your favor, which may present some difficulty. Make sure your professional facades are in order; all your plans will need to be adjusted to match the scenario. Your sharp mind will be your only way out. If you work in the tech industry, you might suffer a slight setback today. When it comes to your relationship, you’ll be happy to know what your partner is thinking. Today, their emotions will be evident in their speech. When it comes to your health, you will need to devise a new eating strategy today as you will need to be more fitness conscious.

Lucky number: 16

Lucky color: navy blue

Leo (July 23 – August 23)

Ganesha says that you will be able to pay your previous bills today by taking a weight off your shoulders. Today you need to be extremely careful about your child’s profession. When it comes to your professional life, you will need to double-check your ideas before implementing them. Spend today on long initiatives. Even if you don’t meet or talk to your partner, you need to make sure they feel secure in your relationship. In terms of health, meditation and a long walk today will make you feel better.

Lucky number: 17

Lucky Color: White

Virgo (August 24 – September 22)

Ganesha says: Today you will keep the weight of the world on your shoulders. Regarding your burden, you will receive help from a buddy today. When it comes to your professional life, you will need to be fairly careful before investing in long term initiatives. Also, keep yourself informed of the task assigned to you. When it comes to your romantic relationships, apologizing will be the only way to resolve the conflict between you and your spouse. If you are married, today will be filled with domestic problems for you and your partner. As for your health, you will be doing well today. Despite the fact that you have worked hard enough, you will not be tired today.

Lucky number: 06

Lucky color: brown

Libra (September 23 – October 23)

Ganesha says: Today you will have to be extremely careful in all aspects of your life, especially at the professional level. You will have to put in more effort today if you want to progress in your work. If you have a job, you can start making the right contacts in your workplace today. If you’re in business, be sure to research someone’s past before you invest any money in it, even if you’ve known them for a long time. Today is not the day to buy gold. In terms of health, you will need to watch out for allergies today. Today is a bad day for dining out.

Lucky number: 08

Lucky color: red

Scorpio (October 24 – November 22)

Ganesha says that you may be able to feel a little easier today in terms of your health. The aches and pains in your brain will go away. When it comes to your professional life, you will need to make sure that whatever you do gets results quickly. If you are planning to invest, only do so intraday if you are planning to invest in the stock market. In terms of dating, your spouse will need to be wary of how others perceive your relationship. If you are married, you will need to travel with extra caution today.

Lucky number: 17

Lucky color: peach

Sagittarius (November 23 – December 21)

Ganesha says: Today is going to be a fantastic day for you. Things can come and go, but something wonderful is in the works today. Make it simple and comfortable for yourself because someone will try to confuse you. You will not be able to generate small gains today; however, it is not advisable to start a new business; on the contrary, investing in an existing business will be beneficial. In terms of your love life, this is a good time to maintain physical contact with your spouse. On the health side, you will be relieved to learn that everything will be fine; just watch what you eat as there is a risk you will develop a cold.

Lucky number: 05

Lucky color: blue

Capricorn (December 22 – January 20)

Ganesha said, this day will be nostalgic for you as there will be events that will remind you of your happy times, and God will bless you for all the wonderful things you have accomplished. Opportunities will be knocking on your door, and there’s a good chance you’ll be able to find a great new job that’s right for you. In addition, your married life will be unbalanced, which is why it is recommended to take your partner to a pleasant place. This day will be particularly difficult for your health, so take extra precautions, especially when driving. You risk inadvertently injuring someone.

Lucky number: 16

Lucky color: yellow

Aquarius (January 21 – February 18)

Ganesha says, you will be energetic but energetic today. You can become enraged and make wrong judgments, which is why it is recommended that you keep your thoughts calm and steady. Your business will grow and you will be able to take advantage of fantastic bargains that will accelerate your success. Today will be a day of hard work for those who have a job. Your romantic facades are also quite nice. After a difficult day, your spouse may surprise you with something amazing, making you feel happy and serene. Today will also be a great day for your health. Today, try yoga and meditation.

Lucky number: 01

Lucky color: brown

Pisces (February 19 – March 20)

Ganesha says you’ll have a lot of issues during the day, but they’ll all be sorted out at the end of the day, so don’t worry. Today you will have minor setbacks in your professional life. Starting a business in partnership is not a good idea, but the sole proprietorship is. If you work in IT or technology fields, beware of a data breach under your watchful eye. Today is the day to start planning a baby on the romantic front, but couples should avoid leaving the house. Your health will be good, but you could get food poisoning, so be careful.

Lucky number: 19

Lucky color: magenta

Astro Friend Chirag is the son of astrologer Bejan Daruwalla. He inherited the expertise in astrology under the mentorship and compassion of astrologer Bejan Daruwalla, specifically to help those in distress and suffering. He specializes in Motivational Astrology, Face Reading, Numerology, Corrective Solutions (Gemstones, Rudraksha) for all problems and making people happy whoever comes to him. He is an astrologer based in Ahmedabad-Mumbai and also offers online astrology services. In the words of Astro Friend Chirag: “Always be positive and things will surely come in your favor”. The official website is:

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Katy Perry’s morning wellness routine includes cold dips, rinse drinks, and exercise Tue, 23 Nov 2021 17:12:15 +0000

Katy Perry is always doing something. Currently she is a judge on American Idol and she’s getting ready for a big stage debut at Resorts World Las Vegas. Although this alone seems to take his time, the Hot and cold the singer always makes room for personal care.

“The first thing I do when I wake up is a little verbal ritual. I do it every morning. I said to myself out loud, ‘Thank you, my God, for today. I’m grateful for every day, ”she said in a recent interview with WSJ Magazine. Then, she makes room for a stimulating play time with her daughter, Daisy, before breakfast with her husband, Orlando Bloom.

“We always start the day by listening Beautiful day by Bill Withers, ”Perry continues. “Dad and I have a few weird drinks or healthy concoctions in the morning before gorging on coffee. “On the menu for her morning concoctions: a niacin drink to keep the blood flowing or celery juice to” shake things up “.

Despite the star’s toned body, Perry admits she dreads the workout. “My exercise routine is halfway behind training because I hate working out. I always think to myself, “I’m so late, too bad I can’t do so much.” The guy who trains me says, “Yeah, that’s it. Currently in preparation for her big residency in Las Vegas next month, Perry says she goes to the gym three to five times a week. She also enjoys sauna sessions and cold dives to wake up in the morning. “We really like taking care of our telomeres, you know what I mean? ”

While she uses all of these wellness practices to keep her head straight, she also relies heavily on transcendental mediation. “I’ve been practicing it for about 10 years,” she says. WSJ Magazine. “For example, if I don’t sleep in the morning because Daisy decided to wake up at six o’clock, I can do transcendental meditation and find two extra hours in the day.”

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]]> Best of the Vail Valley: Exercise and the Outdoors Sat, 20 Nov 2021 19:10:00 +0000

Crosstraining Fitness of Vail was one of three best workout spot winners this year.
Best of Vail Valley 2021 / Courtesy Photo

The majority of people who travel or reside in the Vail Valley seek nature, physical activity and the ideal scenario: a combination of the two.

With those interests in mind, the valley has become home to a number of indoor and outdoor fitness environments, and this week we round up the best studios, slopes and ski runs, golf courses and venues. Valley Drive, elected by over 74,000 community votes in this year’s Best of Vail Valley.

Best workout place

Wherever you are on your fitness journey, there is something for you at this year’s Best Training Spot category facilities.

Crosstraining Fitness of Vail, located on the north side of US Highway 6 in EagleVail, is more of a workout community than any old gym. The emphasis is on improving the whole body through a wide variety of cross training exercises that are performed in a motivating group setting. Each class is different and the workouts will keep you on your toes.

At Endorphine in Eagle, located in the heart of Eagle Ranch, movement is their drug. The instructors just want your blood to pump. And if you want to work out at 3 a.m., you can also do so at the only 24-hour fitness center in the area. Endorphine offers a variety of exercise equipment, workout and class options, from indoor cycling and yoga to high intensity interval training, strength training, barbell, kinesis, weight classes. fusion and more.

The Avon Recreation Center offers over 40,000 square feet of fitness options, whether you want to lift free weights, ride a stationary bike, ride the treadmill, participate in a yoga class or swim in the pool at five lanes. In addition, there is a freshwater slide and a lazy river to float after hard training.

Best golf course

The Vail Valley is one of the few places where you can ski and tee off in the same day, and we do both in style. These golf courses offer recreational enthusiasts numerous opportunities to maintain an accurate analysis of slopes and terrain during the warmer seasons in picturesque settings.

Sonnenalp Golf Club Edwards has one of the longest seasons in the valley.
Best of Vail Valley 2021 / Courtesy Photo

The EagleVail Golf Course is a challenge for those looking to master dogleg fairways and test their accuracy around and over bodies of water on 12 of the 18 holes. For those looking for something more beginner-friendly, the Willow Creek Par 3 course offers a scenic alternative.

With one of the longest seasons in the valley, the Sonnenalp Club offers a private golf experience like no other, as well as great opportunities to practice your little game with the irons. Bring one of their certified instructors with you to help you navigate the contours of this pristine private course.

Eagle Ranch Golf Course has become a valley favorite for its long pars, deceptive greens and stunning views. This Arnold Palmer Signature design course opened in 2001 with the development of the greater Eagle Ranch area and has always been a favorite among our readers.

Best yoga studio

Whether you are looking for a place to stretch your sore muscles after a long day in the mountains, want to build strength and flush out toxins from sweat, or are looking for inner peace and a calm mind, there is a yoga studio in the valley designed to meet your needs.

Yoga Off Broadway in Eagle offers classes that use a variety of methods to help you feel better. These include barre classes, hot yoga, and Yoga + Beats classes that thoughtfully incorporate energetic music into practice. They are also adding red light and infrared light therapy to many of their vinyasa and other flux classes, which provide a number of additional health benefits.

Those looking to build strength and endurance through their practice need look no further than Revolution Power Yoga at Avon. This studio specializes in Baptiste Yoga, an athletic style of vinyasa yoga that incorporates a defined series of postures, linking determined breathing and movement in a studio typically heated to over 90 degrees Fahrenheit.

Revolution Power Yoga at Avon specializes in heated Baptist yoga.
Best of Vail Valley 2021 / Courtesy Photo

Minturn’s Anahata Yoga Studio takes a mindful approach to their practice, using breathing techniques, meditation, and energetic connections to promote physical and mental well-being. Classes on offer include lunar and solar flux, fireside dining practices, basic beginner classes, and restoring classes focused on heat-generating namaskars and longer holds.

Best Pilates Studio

The Synergy Center for Wellness in Avon has been the home of private and group Pilates classes since 2002. Small-sized classes and equipment such as Pilates reformers, Cadillacs and towers, Exo chairs, Bows and rollers OPTP foam are used to help you get the best results. They also have a team of physiotherapists and massage therapists to help you on your way to vibrant health.

The Synergy Center for Wellness in Avon uses state-of-the-art equipment such as Pilates reformers, Cadillacs and towers, Exo chairs, Bows and OPTP foam rollers.
Best of Vail Valley 2021 / Courtesy Photo

In addition to the lap pool, weight room, and various equipment offered by the Westin’s Athletic Club, you’ll find a dedicated Pilates studio and classes designed to help you experience your best. Increase your flexibility, strength and endurance during a class or private session on mat, Pilates chair or reformer.

Yoga Off Broadway has had a huge presence in the yogi world and runs classes for everyone and everyone. Yoga Off Broadway encourages members to complement their routines not only by doing yoga, but also by mixing Pilates and barre practices into a class that allows participants to increase their fitness to new heights. Feel the burn as you work the micro muscles in this class.

Best Nordic trail

The NordicTrack branded machine did not receive any votes in the Nordic Track competition in the Vail region. Locals seem to prefer outdoor Nordic activities, including the trails in McCoy Park and Vail Nordic Center.

East of Vail, the Nordic Center of Vail offers beautiful views of 13,180-foot Mount Valhalla in the Gore Range. The area is used as a public golf course in the summer.

McCoy Park in Beaver Creek will continue to provide Nordic skiing opportunities during the 2021-22 season despite the development of 17 new downhill trails and two ski lifts in the area.

Children participate in exercises to familiarize themselves with cross-country skiing at the Vail Nordic Center.
Best of Vail Valley 2021 / Courtesy Photo

Best mountain trails – Vail

The crowd favorite in Vail has always been Riva Ridge, which commemorates the nearly 1,000 members of the 10th Mountain Division who were killed in action while fighting in the Italian Apennines during World War II. Vail claims the race is now four miles long (this measurement has changed over the years), but nonetheless it is certainly Vail’s longest race.

Next door is Riva Glade, a more natural setting that officially opened in 1974 after being an anonymous favorite for years.

And next to that is Christmas, an easier run in an area that was once known to be a good source of holiday trees for locals.

Best Mountain Trails – Beaver Creek

Rose Bowl, Centennial and Little Brave are crowd favorites in Beaver Creek.

Centennial made prime-time television in 1989 when it became the track on which the Alpine Skiing World Championships were held.

From the top of Centennial, a right turn into Rose Bowl brings you to a real bowl over Beaver Creek Mountain, one of two if you include Larkspur.

And at Arrowhead, Little Brave is a long trail with beautiful views of the south-facing slopes of the Eagle River Valley. If you ski at the right time, you might catch the red sandstone tigers chasing each other around the trees before performing buttery maneuvers on their boards and skis.

For a full list of the 2021 Best of Vail Valley winners, visit

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Exercise Can Help With Your Anxiety, Here’s How To Fix It Wed, 17 Nov 2021 05:00:00 +0000

You are reading Getting active, the boost we need to be active, however, makes us happier and healthier.

Anyone who suffers from anxiety knows how helpless you can feel at times. Some days you may feel like your anxiety is quite mild, while other days you may feel like anxiety is taking over your life. But exercise can be a great saving grace for our mental health.

This is what Adele discovered when she suffered “the most terrifying anxiety attacks” after the divorce.

In her interview with Oprah, the singer discussed how working with a personal trainer and starting boxing improves her mental health.

“I noticed how much I trusted my coach’s presence when I felt so lost, but I also had no anxiety when I was in the gym. It became my time – I had a plan every day when I didn’t have one, ”she shared. “It really helped me question myself. “

Adele is certainly on the right track. Exercise can have huge benefits for our well-being – if used the right way.

SolStock via Getty Images


How Can Exercise Relieve Anxiety?

Dr Janaki Thakerar, general practitioner at Babylon GP, ​​says exercise has been proven time and again to reduce symptoms of anxiety, depression and negative mood.

“This is especially seen in aerobic exercise, including jogging, swimming, cycling, walking, but it has also been seen with strength training,” she told HuffPost UK. “In addition, it also helps improve social interactions, self-esteem and general well-being.”

The chemicals that are released during exercise can improve stress and anxiety. “Physical activity can also help release substances called dopamine and serotonin (‘happiness hormones’), which can improve mood,” says Dr. Thakerar.

“During exercise, increased blood flow to the brain can influence the HPA (hypothalamic-pituitary-adrenal) axis and reduce stress levels.”

Over time, exercise can also reduce the amount of cortisol – the stress hormone – in your body, which prevents the body from being exposed to prolonged stress and may reduce the risk of depression and anxiety. in the future.

It can also improve sleep, while distracting us from excessive negative thoughts, says personal trainer Dom Thorpe.

“Exercise also increases the levels of other endogenous opioids, such as endorphins and endocannabinoids, which inhibit pain and produce positive moods,” he adds.

So how can you incorporate exercise into your daily life?

Dr Thakerar thinks it is important to start. “It doesn’t matter the size. There is the misconception that you have to sweat for an hour in the gym to be active. You may even see benefits in doing an extra 5-10 minutes a day, ”she says.

“Find something you like. This means that you are more likely to stick with it and therefore get the most out of regular exercise. Find an accountability partner. If you exercise with someone it will be much more enjoyable and you will be more likely to continue so you don’t feel guilty for canceling.

Thorpe says the most suitable type of training for anxiety will vary depending on each individual case. If the thought of going to a gym or other confined populated spaces is a concern, a home workout or outdoor activity may be preferable.

Likewise, if loneliness or the fear of doing things wrong is an issue, training in a group or with a friend / trainer you know can allay the fears and make the process less stressful, ”he says.

You might be drawn to exercises that combine relaxation and meditation, like yoga or tai chi, Thorpe explains. However, higher intensity types of exercise such as high intensity interval training (HIIT) are thought to lead to greater post-exercise “highs”, due to the release of endorphins. Experiment to find what works for you and remember that there is no right answer.

Be kind to yourself when exercising for anxiety – it’s about improving your mental health, not about being the fastest, strongest athlete in the world.

That said, Jodie Cariss, therapist and founder of the Self Space Instant Therapy service, believes setting micro or achievable goals and celebrating your efforts to achieve them can be an act of self-love.

“[This] can be a great way to motivate and empower yourself, something that can support you in life beyond training, ”she says. “It’s also a great way to test your emotional flexibility, to check in with yourself on a daily basis what feels manageable to achieve today, to ask questions such as’ how do I feel ‘,’ am I enough good “,” how am I going to feel better after ‘,’ can I let it go if it doesn’t help me without punishing me? ‘ ”

You can make exercising even more rewarding by crossing your workout off a list or marking it on a calendar, says Cariss.

“The physical process of scoring this really reinforces the message of achieving something,” she explains. “Rewarding yourself with something can also honor what you’ve done for yourself, it doesn’t necessarily mean food or something expensive, but something nourishing that honors your dedication. “

Finally, take the time to appreciate how good you feel immediately after the sessions. This will make it a little easier to prepare for future sessions and help you build healthy habits to manage your anxiety for the long term.

Remember, exercise is only part of the puzzle, and if your anxiety doesn’t seem manageable, talk to a mental health professional.

Move celebrates exercise in all its forms, with accessible features that encourage you to add movement to your day because it’s not only good for the body, but also for the mind. We understand: Workouts can be a bit strenuous, but there are ways to move more without dreading it. Whether you like hikes, bike rides, YouTube workouts, or hoop routines, exercise should be something to enjoy.

HuffPost UK / Rebecca Zisser