Meditation exercise – AD Roberts Tue, 22 Nov 2022 07:06:39 +0000 en-US hourly 1 Meditation exercise – AD Roberts 32 32 Yoga is the best relaxation exercise for working women Sun, 20 Nov 2022 04:11:31 +0000

New Delhi: Defining her needs first and taking time to relax, meditate or exercise are just a few of the simple self-care practices that can dramatically improve a professional woman’s quality of life. They communicate to the rest of the family that this is their “me” time and that they should not be disturbed by others by setting personal boundaries. Only by starting with such modest acts of self-care as yoga can women reclaim some of their time for vital self-care.

Some women have hormonal imbalances, which increase their risk of physical, psychological and emotional problems. By forming a habit that improves body strength, hormonal balance, and self-acceptance, yoga helps women manage their lives. 30-45 minutes of yoga, when combined with a breathing exercise like pranayama, can reduce stress, increase sleep quality, and regulate vital bodily processes like heart rate, breathing, and blood pressure, among others. Simply carve out some time in the morning or evening from their busy schedules.

Navasana (boat pose)

How to do:

Start by lying on the floor on your back. Keep your hands by your side and your legs together. Now slowly lift your legs without bending them. Also lift your upper body off the floor and stretch your arms towards your legs. Hold this position for about three minutes, then return to the original position.


Do not practice this yoga pose if you suffer from low blood pressure, severe headaches or migraines, or if you have suffered from certain chronic diseases or spinal disorders in the recent past. Asthma and heart patients are also advised to avoid this pose.

Vasisthasana (side plank)

How to do:

Start in plank position, shift body weight to right hand, wrist under shoulder, drop heels to right side on mat, rotate body to face left side and raise left arm in look at shoulder height and turn. Raise your hips as high as possible to the ceiling.


People with injuries to their wrists, elbows, shoulders, neck, hips, back, knees, or ankles should avoid practicing the side plank pose. Any injuries to the muscles of the legs, back and arms are contraindications and people should avoid the same.

Urdhva Mukha Svanasana (Upward Facing Dog)

How to do:

Start by lying on a mat with your legs extended directly behind your body, the front of your legs resting on the floor and your upper body supported in the air pressing your palms down into the mat. Extend the arms so they are straight and lift the thighs and shins off the floor.


It is always prudent to practice this pose with ease if one is suffering from a herniated disc or better still with the guidance of an experienced teacher. Deep stretching of the upper back, including the neck and head, may not be suitable for people with spondyloarthritis. It is safer to go slowly or to be guided by an expert.

Bhramari Pranayama

How to do:

Do preliminary conditioning in Sukhasana or any other meditative posture. Sit in a firm chair with a straight back if you can’t sit on the floor. Keep your body straight above the waist and your spine straight. Inhale completely then exhale slowly, gently and continuously in a controlled manner through the nostrils with a little force, making a buzzing sound like the dark bee. Keep your mouth closed throughout the practice. The sound does not need to be very loud but must create vibrations. Practice 5 rounds/session, with a break between rounds.


Bhramari should not be practiced by pregnant or menstruating women. It is also contraindicated for people with high blood pressure, epilepsy, chest pain, or an active ear infection.

Anulom Vilom Pranayama

How to do:

Close your eyes and sit in Padmasana. Use the right thumb to close the right nostril. Inhale slowly through the left nostril, drawing in as much air as you can to fill your lungs. Remove your thumb from your right nostril and exhale. As you exhale, use the middle finger to close the left nostril and inhale through the right nostril. Remove the thumb from the right nostril and exhale. Perform for 2-5 minutes.


It should not be performed by people taking blood pressure medication. The same can be done without holding the breath inside and exhaling immediately.

Ujjayi Pranayama

How to do:

Start by inhaling and exhaling naturally. Tilt your head blocking the free flow of air and inhale as long as you can while making a noise in your throat. Hold for 2-5 seconds. Close your right nostril with your right thumb as you exhale and exhale through the left nostril. Repeat 10-12 times as needed.


Do not practice this pranayama if you constantly feel tired, anxious and panicked, as exertion can be harmful to the lungs and heart. Always practice under the guidance of a professional yoga teacher. Beginners should not practice this breath for more than five minutes a day.

Kapalbhati Pranayama

How to do:

This breathing technique involves passive inhaling and active exhaling. So inhale normally, inhale as much air as possible and exhale forcefully. Try to pull your abdominal muscles as close to the spine as possible during the exhale. Perform for 2-5 minutes.


People with high or low blood pressure, heart disease, hernia, gastric ulcer, epilepsy, dizziness, migraine, severe nosebleeds, retinal detachment, glaucoma, with a history of stroke should avoid this yoga pose. For anyone who has had recent abdominal surgery, it is recommended to practice this pose under the guidance of an expert.

“Exercise Snacks” will help you keep your fitness routine on track and reduce stress Fri, 18 Nov 2022 19:02:33 +0000

It’s that time of year again. When you’re busy juggling family events and festive parties, it’s easy to forget about your fitness routine for the holiday season. But you don’t have to deprive yourself of anti-stress benefits exercise – or fun – when you need it most! You can find ways to adapt to fitness in small amounts that will help you find a healthy balance.

To be clear, a little indulgence during the holidays never hurt anyone. But like Beyonce said, nor did a little sweat. Staying healthy is about finding a balance that is actually enjoyable for you to maintain. “exercise snack“- doing short bursts of exercise – has a ton of health benefits, so you don’t have to spend all your family time working out. Instead, you can indulge wisely and make room for exercise in the nooks and crannies of your vacation – even if it’s just a few minutes at a time.

Some of these suggestions may seem too small to make a difference, but a recent standardy suggests that “exercise snacks can be an effective way to improve physical fitness and another study concluded that even breaks of less than a minute can improve cardiovascular fitness. No matter how busy you are, you can definitely find a few minutes here and there!

You don’t have to skip the sugary treats, just try to incorporate exercise snacks as well!Drazen Zigic/Getty Images

Go for a walk outside

When holiday stress hits, put on your shoes for a walk. It’s a great way to distract yourself from your to-do list while prioritizing the health and fitness goals you’ve worked so hard for.

Often when times are stressful, we crave comfort. Foods, especially foods high in sugar or carbohydrates, are an easy-to-reach comfort tool. But exercise is also a great way to relieve stress.

To research suggests that 30 minutes of exercise will help you release endorphins – your body’s natural source of feel-good chemicals. But others to research shows that even 10 minutes of walking can lead to decreased anxiety – especially if you follow it with a quick meditation session. Not only that, but studies also suggest that walking for 15 minutes can cut sugar cravings in half – a handy benefit this time of year.

Do 10 squats

Squats are a great lower body exercise that engages the quadriceps, hamstrings, and glutes. Doing ten will get your blood pumping, which will help stave off those sugar cravings.

Walk around the house 10 times

Walking around your house ten times, even if you’re in your pajamas, will keep you on track to achieve your goals. Even if you don’t have time to prepare for a windy ride, you can still sweat while walking indoors. You will benefit from all the benefits of walking without even having to leave your home!

If you want to walk even further with me and Al Roker, check out the Start the Walking Challenge TODAYe. With nearly 120,000 members in our Facebook family, you will never feel alone! There are tons of people on call to help you achieve your vacation fitness goals.

Do 10 push-ups against the wall

Sometimes you just need to distract yourself long enough to curb your cravings. Why not befriend a wall? Here’s how: Stand against a wall and place your hands wider than your shoulders. Step back with your feet and perform 10 wall push-ups. You may feel a burn in your upper body muscles. This is good news and it means your body is working!

Similar to the squat hack, performing this upper body workout will likely leave you more energized and strengthened in your commitment to your health. You may even feel energized enough to skip the cookies. But whether you ultimately choose to eat the treat or not is beside the point. The thing is, you stopped short and did something healthy for your body!

Asian men exercise at home by squatting.
Getty Images

Smash into a wall sitting during commercial breaks

Visions of sugar plums dancing through your head while watching your favorite holiday romantic comedy? When there’s a commercial break, sit against a wall for the entire break. Don’t have space on your wall to make a seated wall? Even better! Lower into an air squat and hold it.

With this hack you distract yourself while watching the show. Continually bringing your attention back to your body will help you remember that you want to choose your habits instead of drifting on autopilot. Even a commercial break can become an opportunity to get stronger!

]]> Exploring VR exercise for fun and fitness Wed, 16 Nov 2022 15:00:39 +0000

Train with VR from the comfort of your own home. Eren Li via Pexels

I don’t like exercise. I’m not a fitness fanatic and have found almost every excuse not to work out. Then I bought a virtual reality headset.

I have to admit, I’m not a fan of VR either, so when one of my college classes forced me to buy the headset, I was miffed. But, to my surprise, I found myself using it to explore art museums and other faraway places as part of the program. After completing the course, I decided to check out what else this VR thing had to offer. These days, I don’t use the headset much for casual gaming or exploring museums, but I’ve started using it primarily for exercise instead.

If, like me, you find it difficult to get into a workout routine or commit to a gym, or if the thought of using expensive exercise machines stresses you out, then VR could be the way to go. a good solution.

There are a lot of things I love about VR exercise. As an introvert, one of my favorite perks is intimacy: there’s no gym-related anxiety or social aspect to reckon with. I don’t even have to leave the comfort of my home. I also like the flexibility of my schedule. As a busy student, I appreciate how much easier it is to find time for a quick VR workout than to set aside time each week to hit the gym. I use the Supernatural app the most, as it offers a range of boxing workouts, guided meditation, and stretching exercises. Some are as short as 11 minutes, while others are closer to half an hour.

The immersive aspect of the VR exercise is what sets it apart from crafting a video. I tried the workout video route and struggled to stick with it, but the immersion of virtual reality keeps me coming back. Although I know I’m still training, I don’t feel as if I am. When it comes to exercise, if there’s not one aspect that I enjoy, I won’t – I know that for myself. Turns out, turning the exercise into a kind of game was the ticket for me. Although I consider exercise a necessary evil, I really enjoy training with virtual reality.

At around $200 a year, or around $20 a month, Supernatural is on the more expensive side when it comes to exercise apps, but it’s still less than most gym memberships. For me, it’s worth it. From boxing to rock and rap, it’s just too much fun – and unlike a gym membership, I use the app. But as virtual reality becomes more ubiquitous, the options also become more plentiful. Fit XR offers high-intensity interval training (HIIT) as well as boxing for $9.99 per month. beat the saber has a one-time cost of $29.99 and offers a workout similar to Supernatural. There is a range of affordability and workout types.

If you have a VR headset, I recommend checking out what fitness apps are available to you. Many have free trials, so you can see what you like best without committing right away. And who knows? You might even have fun.

Ease Seasonal Affective Disorder with an Exercise Routine Wed, 09 Nov 2022 20:11:07 +0000


As the days get shorter and darker, people may feel affected by Seasonal Affective Disorder (SAD). The mood drop that occurs with the change in light is likely associated with decreased levels of neurotransmitters, such as serotonin and dopamine, in the body. If you are affected by SAD, it is important to continue your exercise routine as exercise boosts mood. A Baylor College of Medicine expert explains how to alternate your workout routine during the darker months.

“With seasonal affective disorder, it is desirable to continue exercising or perhaps even increase your exercise,” says Dr. James McDeavitt, professor of physical medicine and rehabilitation and executive vice president and dean of clinical affairs at Baylor. “Relatively sustained aerobic exercise has a positive effect on mood, but you don’t just need to run or do aerobics – you can do things like yoga, tai chi or meditation , which help to relieve the symptoms of depression.”

Exercising outdoors

If you like to run or do other workouts outside, it’s still safe to do so before sunrise or after sunset as long as you make yourself visible. McDeavitt recommends wearing reflective clothing as well as a flashing light that can clip onto your clothes or shoes. He also suggests leaving your headphones at home and listening to the surroundings and your surroundings.

“There is a balance. Find a place that is isolated enough to be protected from traffic while ensuring that enough people are around you to feel safe. You can also take personal protection with you,” he said.

Try to find a predictable running surface, such as a well-paved track or road, to avoid injury when running in low light conditions.

Exercise indoors

Incorporate resistance training into your home exercise routine using dumbbells or resistance bands. You can duplicate most resistance exercises only with elastic resistance bands. Other bodyweight workouts that can be done comfortably at home include pushups, planks, and squats. If you can afford it, you can buy a home aerobic machine, such as a stationary bike or a treadmill.

“It’s important to maintain your routine seasonally. Even if you regularly run outdoors in the spring and have to move indoors for the winter, don’t ruin your training,” McDeavitt said.

He also recommends including a mindfulness component to your training, such as engaging in a stretching program a few times a week or doing yoga or tai chi.

“There are things you can do inside that not only give you physical benefits, but also emotional benefits,” he said.

It takes about three months of consistent practice of an activity to develop a habit. When you stop the activity, you’re probably switching off the habit faster than you built it. It is crucial to maintain an exercise habit by blocking out time for it daily.

“You experience low levels of serotonin and dopamine in SAD, depression, or other conditions, but there’s a benefit to increasing neurotransmitter levels through exercise,” McDeavitt said.

If you have symptoms of depression, seasonal or otherwise, talk to your primary care provider and seek help. By dialing 988 from across the United States, you will be connected to the Suicide & Crisis Helpline, offering confidential support to those in distress.

MYX II Review: Is It the Right Exercise Bike for You? – Showcase IS Mon, 07 Nov 2022 19:54:40 +0000

The products featured in this article have been independently reviewed. When you purchase something through the retail links on this page, we may earn a commission at no cost to you, the reader. The Sports Illustrated editorial team is not involved in the creation of this content. Learn more here.

When we talk about stationary bikes, Platoon often leads the conversation. But the thing is, Peloton isn’t the only game in town; there are many quality stationary bikes on the market, including the MYX II. Just like other stationary bikes, the MYX II isn’t exactly cheap. In fact, as of this writing, it goes neck-and-neck with the Peloton stationary bike—both are around $1,500. With such an expense, the question arises: is the MYX II worth it? Read on for our in-depth review.

Key Features and Specifications of the MYX II Indoor Cycling Bike at a Glance:

  • The MYX II is an ideal stationary bike for home workouts
  • You can access a monthly subscription that provides access to thousands of live and on-demand courses so you don’t get bored doing the same thing over and over again.
  • Large HD touchscreen that rotates to accommodate on- and off-bike workouts
  • The MYX II bike weighs 150 pounds and comes fully assembled. Exact dimensions are 54 inches long x 21 inches wide x 47 inches high
  • The bike footprint is 40 inches long x 19 inches wide, so the manufacturer recommends four by six feet of space for your bike
  • User weight capacity: 350 pounds
  • Recommended size range for the user: 59 inches to 80 inches

What is the MYX II?

The MYX II, also known as the Beachbody Bike, is an indoor stationary bike that provides a full body workout. At around $1,399, the MYX II offers users the ability to stream pre-recorded and live lessons (with a paid subscription), and comes with a generously sized touchscreen, making it easy to view and join lessons.

Shop the MYX II Indoor Cycle

The MYX II is the latest iteration of the series, and compared to the original MYX bike, it has a built-in cadence sensor, more precise resistance control, and long-time users may notice some changes on the pivoting touch screen.

How the MYX II works

To truly get the full MYX II bike experience, users will need to sign up for a monthly subscription to BODi, Beachbody’s streaming platform for workouts. Membership fees will set you back around $39 per month, but with them you have hundreds of fitness classes at your fingertips, new workouts added weekly, scenic rides, and trainer-led classes. .

The MYX II is equipped with a generously sized 21.5-inch high-definition touchscreen display to facilitate your cycling workouts and help you keep an eye on your progress. The touchscreen also rotates to accommodate on- and off-the-bike workouts. And during your workouts, you’ll find the dashboard conveniently displays your standard performance metrics like time, distance, speed, and calories burned. The MYX II indoor cycle also uses heart rate zone based training and comes with a Polar OH1 heart rate monitor that you can pair with an Apple Watch. During your workouts, your heart rate stats are also visible on the screen.

It should be noted that although the MYX II Bike has Bluetooth capability and works with the Polar OH1 Heart Rate Monitor and Apple Watch, it does not sync with other apps and fitness trackers. This means that Garmin, Fitbit and Samsung devices are prohibited.

BODi courses

In 2021, Beachbody merges with MYX Fitness, hence BODi Membership and Beachbody Classes. Some benefits for membership include the ability to choose classes suited to your fitness level. Course options available with a BODi membership include:

  • cardio
  • Cycling lessons
  • Endurance races
  • Panoramic walks
  • Pilates
  • Closed off
  • Kick boxing
  • HIIT
  • bodybuilding
  • strength training
  • Yoga
  • Meditation

BODi membership allows for several different workouts, making the MYX II much more than just a stationary cycling bike. If you are going for weightlifting and strength training, you may need additional equipment like dumbbells and resistance bands.

What is the difference between MYX II and MYX II Plus?


Under the hood, users will find that the MYX II and MYX II Plus are essentially the same bike. While swiveling touchscreens, built-in speed sensors and oversized stabilizer mats are features found in both, the biggest difference between the two really comes in the form of additional workout accessories, especially dumbbells and kettlebells. Other notable upgrades include an exercise mat and resistance band.

The new MYX II Plus bike is priced at $1,599, and that gives you everything the MYX II offers; Additionally, you can choose between:

  • Light three, six or nine pound dumbbells and a 15 pound kettlebell
  • Six-, nine-, or 12-pound medium dumbbells and a 20-pound kettlebell
  • Nine, 12 or 15 pound heavy dumbbells and a 25 pound kettlebell

Users may also have the option of purchasing a weight rack for an additional $150.

Shop the MYX II Indoor Cycle

Who MYX II is best for

The MYX II bike is ideal for anyone who prefers to exercise in the comfort of their own home, especially those whose favorite physical activity is indoor cycling and fitness classes. The MYX II bike is also ideal for those who want to focus on their heart health.

For whom MYX II is not the best

While the MYX II bike may be good for beginners, it may not be the best indoor cycling bike for seasoned athletes.

Factors to Consider Before Buying the MYX II Indoor Cycling Bike


The MYX II exercise bike retails for $1,399, and users can purchase one- or two-year warranties for $99 or $149, respectively. Shipping is free, so with taxes taken into account, your initial outlay will likely be around $1,700. Additionally, the MYX II requires a monthly subscription to take advantage of everything the bike has to offer. The monthly subscription costs $39, so annually it will cost you around another $470.


To get the most out of your MYX II Fitness Bike, you’ll need a monthly subscription to BODi, Beachbody’s streaming platform that essentially turns your living room or garage into a home gym with hundreds of live cycling lessons and on-demand workouts. A monthly subscription gives you:

  • Access for up to five people
  • Training on and off the bike
  • Unlimited access to workout content
  • New workouts added weekly
  • Heart rate monitoring and reporting
  • The ability to track your progress


The MYX II bike uses a 41-pound flywheel for resistance and features mechanical friction braking resistance.

Shipping and Delivery

MYX Fitness offers free shipping and in addition to full-service free shipping, their team will also configure the bike for you.

Warranty and return policy

MYX Fitness offers a 30-day risk-free return policy on the MYX II bike as well as a one-year warranty. You also have the option of purchasing an additional cover for your bike. A one-year extended warranty will cost $99, while a two-year extended warranty will cost $149.

How does MYX II compare to the Peloton?

There may have been a time when the MYX II fitness bike was a more affordable option compared to competitors like Peloton and Echelon. Today, however, there is only a negligible price difference between the two (MYX II costs $1,399 and Peloton costs $1,445).

In terms of functionality, the two bikes also run neck and neck there. Bike saddles, large touchscreens, and monthly subscriptions with live and on-demand classes are hallmarks of both models.

A significant difference between the two is the shoe. If you’re familiar with Peloton bikes, you’ll know that they require Delta-compatible cleats or cycling shoes, which is an additional cost to consider. Cycling shoes can cost you anywhere from $60 to over $100. When you weigh the cost of cycling shoes versus a $1,400 stationary bike, it might not be a deal breaker, but it’s definitely something to consider, especially when thinking about upfront expenses. .

Shop the MYX II Indoor Cycle


How many user profiles can be added to the MYX II bike?

Yes, a paid monthly subscription to BODi allows access for up to five users.

Is the MYX II bike noisy?

The bike uses flywheel resistance, which is known for its quiet, frictionless resistance, so noise, if any, should be kept to an acceptable minimum.

Does the MYX II bike come with bike chocks?

The MYX II bike does not come with, nor require any type of cycling cleats or specialized footwear. The pedals are designed with toe cages for added stability.

Does the MYX II Indoor Cycling Bike offer scenic rides?

Yes, MYX offers 20-60 minute scenic rides that users can do at their own pace. Scenic rides are not coach led.

Do you need special shoes to use the MYX II bike?

While Peloton bikes require Delta compatible cleats, MYX II does not require any type of special shoe. That said, both cycling shoes and standard sports shoes are compatible with the MYX II bike.

Final Thoughts

The MYX II is a good exercise bike that lets you enjoy indoor cycling in the comfort of your own home. With a monthly subscription to BODi, users have access to thousands of live and on-demand workout classes. Ultimately, if you’re looking to add a stationary bike to your home gym, the MYX II Indoor Cycling Bike is definitely worth picking up.

Shop the MYX II Indoor Cycle

Prices are correct and items in stock at time of publication.

]]> 7 tips for exercising for your immune system Tue, 25 Oct 2022 22:06:31 +0000
Oe often hear about the many health benefits of exercise. Of reduce blood pressure to strengthen the heart and lungsconsistent workouts have been shown to provide an array of physical and mental health benefits that affect nearly every system in the body.

Included in this plethora of benefits? The immune booster opportunity to get in a good workout – something many of us start thinking about this time of year.

However, while the right type of exercise in right intensity and duration can boost your immune system, overdoing it, too hard or skipping hygiene essentials in a sprouted gym can be a recipe for catching something that makes you sick.

What is the best type of exercise to boost immunity?

Bias aside, yoga teacher Tatyana Souza, who holds a doctorate in immunology and also owns Coolidge Yoga in Boston says that one of the best exercises for boosting the immune system is yoga.

“Studies have shown that regular yoga practice can lower levels of cortisol, the stress hormone in the blood, which in turn leads to less inflammation,” she says. “It may also reduce inflammatory markers in the blood.”

In many ways, yoga is great for supporting optimal immune function because it combines elements of movement, breathing, and meditation.

“Active yoga poses target the muscles, joints, circulatory system, and lymphatic system. The postures improve the movement of lymphatic fluid in the body, which improves the functioning of your immune system,” says Dr. Souza. “The postures also have a pro-digestion effect, which also helps your immune system. Active postures can also help create more space around your lungs and help bring blood and circulation to your chest, throat and nose to help your body’s mucous membranes (our first line of defense against invaders). strangers) to function better.

She adds that another quality of yoga that makes it particularly beneficial for supporting the immune system is its emphasis on breathing exercises, meditation, and restorative poses. These calming activities work to activate the parasympathetic nervous system (“rest and digest”) and calm the sympathetic nervous system (“fight or flight”), which is normally active during times of stress.

“It leads to a reduction in stress and stress hormones, improves sleep quality, and gives the body permission to be in ‘rest and digest’ mode, when the body can better digest, process toxins, process information from our day and repair any damage at the molecular level,” shares Dr. Souza. “All of these processes help to make our body more resilient in the face of external attack.”

So is he only yoga that can improve the immune system?

No. Studies also show that aerobic exercise can reduce inflammation, support the gut microbiota that fights pathogens, improve immune cell activity and reduce the risk of infections. Any type of physical activity that allows you to reach at least 50% of your maximum heart rate for an extended period of time counts: you can run, walk, bike, row, hike, use the elliptical machine, climb stairs or doing Zumba. as long as your heart rate is elevated.

When working on backfires

Although exercise has the potential to support your immune system, Dr. Souza says overdoing it can tip the balance the other way.

“Any exercise that causes too much strain on the body and upregulates stress hormones for an extended period of time would have a negative impact on our immune system,” she says. “An example would be endurance training where you work the body for two to three hours a day of vigorous physical activity like running or biking, several times a week. Intense workouts like CrossFit and HIIT done daily can also lead to an imbalance in your stress hormones.

If you’re trying to avoid colds and flus, focus on moderation and ensure you get adequate recovery between strenuous exertions.

7 tweaks to make to your workout to stay healthy

People train for all kinds of reasons. But if you want to take advantage of a fitness routine to help you stay healthy, Dr. Souza recommends letting these tips guide your approach to exercise:

1. Mix up your workouts

Rather than going for a run every day, for example, be sure to follow a well-balanced exercise program that includes different types of movements. “Everything is fine in moderation,” says Dr. Souza. “If you exercise daily, mix it up with a few days of cardio, a few days of strength training, and a few days of restorative yoga and meditation.”

2. Skip marathon sessions

“Keep your workouts between 20 and 60 minutes. So there’s a short duration of stress followed by a rest,” says Dr. Souza.

3. Try yoga

Even if you love nothing more than lifting heavy weights, there is undeniably an immune benefit to adding yoga to your workout routine. Dr. Souza says, “A yoga practice like vinyasa flow mixed with yin yoga can be just the right balance of tension and relaxation to get your immune system, nervous system, and muscular system working at their best.”

Try this calming yoga flow for stress relief:

4: Work on a little meditation and breathing

To replicate some of the unique benefits of yoga, incorporate meditation and breathing exercises into your routine. It doesn’t have to be long, even a few minutes a day can do wonders for your immune system and mental health.

5. Remember to stretch

Once you’ve completed your final rep, give your body time to calm down rather than jumping straight to the next thing on your to-do list. “Always end with stretches, which can lengthen your muscles, detoxify lymph, and bring your nervous system into a state of downregulation,” says Dr. Souza. “Include moves such as twists, forward bends, side stretches, backbends, and inversions for the ultimate immune system boost.”

6. Practice good hygiene

If you work out in a public space like a gym or fitness studio, be sure to wash your hands after your workout. Avoid touching your face when using shared exercise equipment like weights or even a yoga mat.

7. Listen to your body

If you feel a cold, infection, or virus coming on, take a day off. Feed your immune system with vitamin Czinc, good nutrition and plenty of sleep.

Regulate your emotions through exercise… Wed, 19 Oct 2022 11:01:40 +0000

Body and mind are more closely linked than most of us realize. Think of the placebo effect, when the mind tricks the body into undergoing physical changes. Even more interesting is the impact of the body on the mind. The classic example is exercise, where physical activity regulates mood via two main mechanisms. اضافة اعلان

First, there is an increase in blood flow to the brain. As the heart pumps and circulates blood through the body, more blood can reach the brain, supplying it with oxygen and vital nutrients. Ultimately, the brain benefits in the form of improvements in executive functioning, which is responsible for mental processes such as working memory, flexible thinking, and self-control.

The second mechanism involved is the one that has the greatest impact on mood and emotions. Exercise is responsible for releasing several important chemicals known as neurotransmitters. These neurotransmitters include endorphins, endocannabinoids, dopamine, norepinephrine, and serotonin. Endorphins and endocannabinoids are the body’s natural pain relievers. They act in a similar way to opioids and cannabis. When released, these neurotransmitters help reduce pain while producing a natural, mild euphoric high that increases pleasure and mood.

Dopamine is also released during exercise and is responsible for many processes in the body such as sleep, mood and memory. Norepinephrine, on the other hand, helps improve resistance to stress, which can reduce feelings of anxiety. Moreover, it also improves memory retrieval, especially for emotional memories.

Finally, serotonin is the key chemical responsible for mood and mood regulation. Increasing the amount of serotonin also reduces depressive symptoms.

Conjure up stress
All of the different physiological changes that occur in the body during exercise combine to improve mood regulation. Regular exercise promotes increased dopamine and general fatigue, which ultimately improves sleep quality. In turn, improved sleep has a positive impact on mood.

Additionally, the release of norepinephrine can help reduce and avoid stress. Since stress has a negative effect on mood, reducing stress improves your overall mood. Additionally, improvements in memory and mental clarity can help reduce frustration levels and improve efficiency, which can impact overall mood.

Last but not least, there is the effect of exercise on depression and depressive-like symptoms. Physical activity has been repeatedly and consistently shown to improve self-esteem and life satisfaction, while reducing negative thoughts.

Just take a walk
Aerobic and cardiovascular activities are forms of fitness that lead to increased blood flow and breathing rate. These types of activities can range from low intensity to high intensity and cover a wide variety of exercises. When you perform aerobic or cardiovascular workouts, the positive effects don’t take long to occur. Within five minutes of moderate-intensity exercise, you can begin to notice physical and emotional improvements. As there is a wide variety of exercises available, you can also select the activity that best suits your preferences and needs.

It may seem like a simple activity, but walking is a great form of aerobic exercise that can be done outdoors or indoors using a treadmill. A 2006 study found that walking can lead to significant mood improvements and other mental health benefits. Plus, walking can be a social activity, which can provide even greater benefits for mood and overall well-being.

For those looking to relieve stress or anger, higher intensity exercises have also proven helpful. This can include running, boxing, and circuit training. A 2020 study found that adults who engaged in high-intensity activities reported reduced levels of hostility and depression. Moreover, these effects continued for up to four weeks after cessation of physical activity. Another study in 2008 found similar results in adolescents, where exercise can reduce or prevent the expression of anger. Much like walking, high intensity exercises can be done in a group for even greater positive effects.

It may seem like a simple activity, but walking is a great form of aerobic exercise that can be done outdoors or indoors using a treadmill. A 2006 study found that walking can lead to significant mood improvements and other mental health benefits.

Meditative moments

Research seems to suggest that meditative activities have strong effects on mood regulation. Meditation has proven benefits for mental health, well-being, and mood. Some exercise styles, such as yoga and tai chi, combine both physical activity and meditation. While aerobic activity focuses more on physical movements that stimulate the release of neurotransmitters, meditative activities combine relaxation techniques with physical movement. This allows for a greater emphasis on mental health benefits such as mood regulation, while retaining the physical benefits associated with working out.

Yoga is an exercise that focuses on meditation, breathing exercises, and physical postures. The most common and traditional form of yoga is known as Hatha yoga, which is slow and gentle. Generally speaking, Hatha yoga doesn’t provide much aerobic training, but it can improve strength and flexibility.

On the other hand, power yoga and vinyasa yoga involve faster movements, and therefore a higher level of physical activity. These types of yoga can provide the added benefits associated with aerobic workouts. A 2010 study found that yoga was better than walking for improving mood and reducing anxiety.

Additionally, yoga incorporates meditation and other techniques that directly relieve stress. These techniques can even be practiced when not actively engaged in yoga. A 2019 study found that practicing just 13 minutes of meditation a day for eight weeks resulted in decreased negative emotions and anxiety and improved attention, working memory, and recognition memory. . More importantly, this study was conducted on people with no previous meditation experience, which means the average person can also see these results within two months. If you are looking for a good yoga studio, go to Namaste Zone in Khalda. This studio was founded by Farah Qudsi, who has years of training in the art of yoga and offers classes for all age groups.

Tai chi is a traditional Chinese martial art that focuses on easy-to-learn, repetitive forms of movement. Additionally, tai chi includes self-reflection and breathing techniques. This type of exercise is slow, which makes it ideal for people of all ages, regardless of their fitness level. As the focus is on meditation, it shares many benefits with yoga. A 2018 review of 37 studies showed a reduction in depression, anxiety, stress and mood disorders in those who practiced tai chi. If you want to learn more about tai chi, check out Arnis Jordan on Facebook. This organization, headed by Grand Master Dr. Abdel Naser Jarrar, offers tai chi sessions as well as a host of other martial arts.

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The link between exercise and mental health Tue, 11 Oct 2022 07:00:00 +0000

Over the past few years, research has allowed us to explore the benefits of physical activity and how exercise affects the human body, both physically and mentally. It has become almost universally known that exercise is good for the body and has many physical benefits.

According to NHS website, the physical benefits of exercise include a lower risk of: coronary heart disease and stroke; Type 2 diabetes; bowel cancer; breast cancer in women; early death; osteoarthritis; hip fracture; falls (in the elderly); and dementia.

However, there are also many equally important mental health benefits.

chemical stimulant happiness

So what exactly happens when we exercise?

Why does it lift our mood? Quite simply, when we exercise, the human body activates and releases several chemicals that boost your sense of happiness and well-being – as well as silence the hormones that cause stress and anxiety. Endorphins, serotonin and dopamine neurotransmitters are just some of the main chemicals released during exercise. Endorphins help relieve stress and pain as well as improve well-being. Serotonin is the feeling of happiness, optimism and satisfaction; while dopamine plays an important role in pleasurable reward and motivation.

It has become almost universally known that exercise is good for the body.

Happiness is a submissive state of mind characterized by the feeling of pleasure, satisfaction and general well-being (Veenhoven, 2010). The importance of this aspect is such that countries such as France, Canada and the United Kingdom now include a national index of happiness as an indicator of national progress (Ghent, 2011).

Reduction of anxiety

In a follow-up study in 2021mental disorders have increased among 6-16 year olds from one in nine to one in six since 2017. It is likely that one of the main reasons for this can be attributed to the fact that children have not exercise during the Covid-19 pandemic and subsequent lockdowns.

Indeed, according to DISTURBS:

● 9 in 10 young people said loneliness made their mental health worse during the pandemic
● Youth said they lacked positive coping strategies, such as seeing friends or being outdoors.

The workup for anxiety can be demanding; it can increase a person’s risk of depression and contribute to diabetes and cardiovascular problems. Anxious people tend to exercise less intensely and are more sedentary. However, exercise can help relieve anxiety, and here are the reasons why:

● Exercising can help distract you from the exact thing you’re worried about
● Moving the human body decreases muscle tension, thereby reducing the body’s contribution to feelings of anxiety
● An increase in heart rate changes brain chemistry, releasing all the happy chemicals and hormones
● Exercising regularly builds up resources that build resilience in the face of stormy emotions.

Sports scientists conducted a meta-analysis to determine if anxiety was specifically reduced by exercise. The results provided clinicians with strong evidence to recommend exercise training to patients as a way to reduce anxiety (Herring et al, 2010).

Physical fitness and exercise can also help young people develop important skills such as conflict resolution, cooperation with peers and social skills.

Exercise can be daunting for some; However, not everyone needs to play a 90-minute football game or complete a marathon to reap the rewards. In fact, the NHS states that 150 minutes of moderate exercise (75 minutes of vigorous exercise) per week is the guideline. It is important to spread the exercise out over the whole week and reduce the time spent sitting and still.

While children may well get their exercise quota at school, both through play and at sports clubs, busy teachers and staff who can juggle work and home life – or for the less athletes – there are simple ways to make exercise more accessible:

● Park further from the shops
● Take the stairs instead of the elevator
● Take a bike ride or a walk with the family
● Find a training partner
● Take breaks from your computer and walk down the hall.

Stress reduction

Exercise can also contribute to mental well-being by reducing the stress that occurs. Any form of exercise can act as a stress reliever. Exercise will reduce the negative effects of stress while mimicking the effects of stress – like your fight or flight response, which is an example of one of the stresses your body faces when exercising. This helps your body and its systems train to overcome the effects of stress.

Exercise can also be thought of as a form of meditation: while you are exercising, you need to think about how your body moves and how you are going to move your body.

It keeps the mind at bay and helps you forget about all the stressful things that are going on. And, as mentioned, exercise will also improve your mood, releasing endorphins and hormones to make you feel happy and relaxed.

Physical activity improves your body’s ability to use oxygen and also improves blood circulation. both of these changes have a direct effect on your brain. Some people notice an improvement in their mood immediately after an activity, and those feelings won’t stop there. Generally, they will become cumulative over time. This means that the more you exercise, the more these feelings will intensify as you remain engaged in routine activity.

For children in particular, exercise can boost self-esteem and reduce depression and anxiety, as well as symptoms of attention deficit disorder, notes the Faculty of Sports and Exercise Medicine in the UK.

Improved social skills

There are also indirect benefits for mental wellbeing that people may not be aware of, such as the increased social skills people of all ages can gain from being active. For children, this can provide a way to connect with peers and a common interest, especially helpful, perhaps, when they join a new school.

Physical fitness and exercise can also help young people develop important skills such as conflict resolution, cooperation with peers, and social skills, such as leadership, and fine motor skills. For the more reluctant, team sports may be the only way to entice some people to exercise, as they may only want to exercise if they can be on the same team as ‘a friend.

Team sports also foster feelings of camaraderie, like sticking together if you lose or celebrating when you win. The feeling of belonging to a group or a team, to a community, can help the child – or the adult – to reintegrate – and its benefits cannot be overestimated.

Veenhoven, R. (2010). How universal is happiness? (Chapter 11). In E. Diener, JF Helliwell, and D. Kahneman (Eds.), International Differences in Well-Being (pp. 328–350). New York: Oxford University Press.

Gand, A. (2011). The happiness effect. Bulletin of the World Health Organization, 89(4), 246–247.

Herring, MP, O’Connor, PJ, & Dishman, RK (2010). The effect of exercise training on anxiety symptoms in patients: a systematic review. Archives of Internal Medicine, 170(4), 321-331.

A note of caution

Obviously, while the benefits of physical activity cannot be overstated, it is important to know and manage some of the possible negative effects that could arise from exercise in certain situations. A well-known example is the link between exercise and eating disorders or conditions such as body dysmorphia. It is in the latter case that a child or adult can become overly obsessed with how they look and what they think they should be, which can lead to excessive exercise and therefore cause more harm than good. good. Although it can affect people of any age, male or female, it is more prevalent among teenagers and young people, especially with all the current pressures from society and social media to look a certain way.

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Exercise is medicine week to promote physical activity for 10th graders Mon, 10 Oct 2022 20:46:58 +0000

Kinesiology Department Research Fitness and wellness center showed that many college students have cardiometabolic risk factors such as high blood pressure and unhealthy cholesterol profiles that can—and should—be addressed with exercise. These risks underscore the need for Penn State students to embrace physical activity and all of its health benefits, according to the Penn State Exercise is Medicine team.

“I work with the general student population at Penn State,” said Jennifer Niessner, supervisor at the Center for Fitness and Wellness and campus coordinator for EiMOC. “Students take our exercise classes and come for exercise tests. Overall, they are much less active than they were before the pandemic. It’s been said before that “inactivity is the new smoking” because inactivity is a serious risk factor for heart disease, diabetes, and other potentially life-changing health conditions.

“A lot of students know they’ve been inactive, and they know they’re not eating well,” Niessner added. “But they don’t always know how to turn things around. Exercise is Medicine week is a great opportunity for students, as well as staff and faculty, to get back on track to incorporate physical activity into their daily lives.

For the past 10 years, the Penn State Kinesiology Club has hosted EiMOC and transformed the program into a national leader in promoting physical activity on campus. Penn State’s accomplishments have been recognized by the national organization Exercise is Medicine. Bopp attributes the success of Exercise Is Medicine to the University with the relationships and partnerships they have formed with University Health Systems, Penn State Health and Wellness Advocacy and other units.

Additionally, faculty members in the Department of Kinesiology have conducted extensive research on student health. This research has provided the evidence base around which EiMOC opportunities and activities are designed.

Exercise is Medicine Week: Monday, October 17 to Friday, October 21

Throughout the week, opportunities to participate in EiMOC activities will be available all around the University Park campus. Everyone is encouraged to participate in physical activities and/or health testing on their schedule. Below are some highlights.

  • Monday, October 17: A yoga and meditation class will be offered at 107 Pasquerilla Spiritual Center, from 5:15 p.m. to 6:15 p.m.

  • Tuesday, October 18: Spinning classes will be held in the White and Intramural buildings at noon.

  • Wednesday October 19: Blood pressure tests, body fat analyzes and fitness screens will be available in the HUB 8 lounge.

How to get involved

Learn more about all upcoming EiMOC events:

You can also follow Penn State Exercise is Medicine on social media: Facebook, Twitter and instagram.

“It’s been an exciting year,” Niessner said. “Penn State Exercise is Medicine has a rich history of innovation and success that we can build on. On the other hand, most undergraduate students today have never experienced a full EiMOC week, and the need has never been greater to increase physical activity among students and the rest of the university community. We hope that everyone takes time during the week to participate in one of our activities and, more importantly again, will begin to devote more time to physical activity each day.

Doctors share breathing exercise to lower heart rate Mon, 10 Oct 2022 17:07:25 +0000
OWhether it’s in response to a microaggression at work, first-date jitters, or that double shot of latte you just downed, a racing heart can be then unnerving, especially when it feels like it’s practically ringing in your chest. But despite the fact that your heart is an involuntary muscle, beating without conscious effort, you have some control over its speed. Because of how the respiratory and cardiovascular systems connect, a simple slow breathing exercise can lower your heart rate whenever it seems to be speeding up.

The main way breathing exercises can slow your heart rate is to help counteract the process that elevates it in the first place when you’re feeling stressed. “Stress and anxiety can activate the sympathetic nervous system, which causes the release of neurotransmitters such as norepinephrine and epinephrine,” explains Heather Martin, DOfamily doctor at telehealth platform Health K who specializes in hypertension (i.e. high blood pressure). “These chemicals trigger the ‘fight or flight’ response, which is designed to prepare you to react to a dangerous situation, primarily by increasing heart rate and breathing capacity and dilating your eyes.”

As the sympathetic nervous system speeds up, there is a “simultaneous decrease in parasympathetic activity – i.e. the quiet processes of ‘rest and digest’ – which also contributes to a frequency faster heart rate, often felt like a race,” says Erich G. Anderer, MD, chief of neurosurgery at New York University Langone Hospital in Brooklyn. But when the parasympathetic nervous system is dominant, the heart typically only beats about once per second, he adds.

This is why any breathing exercise to lower the heart rate will be geared towards activating the parasympathetic (and not the sympathetic nervous system). And that usually happens with deep, slow breaths, says Dr. Martin. Breathing this way also forces you to focus on the exhale part, which is often ignored when you’re stressed, your heart is racing and you’re hyperventilating.

This kind of shallow breathing can actually make your heart race. faster because of the relationship between breathing and heart rate, says Dr. Anderer. “In healthy people, we see a temporary increase in heart rate on inspiration followed by a decrease on expiration,” he says. So the longer exhalations of slow breaths are also key to slowing down your heart.

“Slow breathing can promote a state of relaxation, which enhances the parasympathetic response, allowing you to ‘rest and digest’.” -Erich G. Anderer, MD, Chief of Neurosurgery at NYU Langone Hospital

And that’s just one way in which slower breaths can physiologically calm the heart. “Slow breathing can also directly influence pressure receptors in the vascular and pulmonary systems and promote a state of relaxation, which tends to enhance the parasympathetic response throughout the body and allows you to ‘rest and digest’. “, explains Dr. Anderer.

A simple breathing exercise to lower your heart rate

Although there is no current evidence that any particular breathing exercise is best for lowering heart rate, Dr. Anderer notes that many breathing practices, largely originating in India and dating back to centuries, are “belatedly actively researched and recommended to patients by many in the medical community for conditions as varied as high blood pressure and depression. In particular, deep and controlled breathing exercises – and their use for calm and meditation – have their roots in pranayama, one of the eight limbs of yoga.

An adaptation of this measured breathing is called “square breathing,” which can be used anywhere, anytime to help slow the heart rate, Dr. Martin says. Below she outlines the steps:

  1. Start by exhaling completely.
  2. Inhale slowly through your nose for a count of four.
  3. Hold your breath for a count of four.
  4. Exhale slowly through your mouth for a count of four.
  5. Hold your breath for a count of four.

The regular repetition of inhaling for four, holding for four, exhaling for four, then holding for four is what gives this breathing practice its square name. You can repeat this as many times as you like, says Dr. Martin, allowing your heart rate to return to its usual rate.

If this exercise does not suit you, you can certainly try others. “There are practices based on a set time or set number of breaths, equal effort through inhale and exhale, single nostril breathing, and focused diaphragmatic breathing,” says Dr. Anderer. And because everyone’s physiology is a little different, different breathing exercises can be just as effective for a racing heart in different people.

A note of warning: if none of the above seems to help, or if you experience lightheadedness, lightheadedness, or shortness of breath from a rapid heartbeat, be sure to seek medical attention “for you ensuring that you are getting sufficient amounts of blood to vital organs and that you do not have an underlying irregular heartbeat, which may require treatment,” Dr. Anderer says.