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Archive for July, 2010

But, what IS aerobic exercise??
According to the definition from the Global Healing Centers website, “Aerobic exercise is a type of movement such as running or cycling that gets your heart pumping faster and increases your oxygen intake.”
Fine examples of aerobic exercise are; running, dynamic yoga, cycling, fast walking, circuit training, skiing and rollerblading.

Ok, so we are all told we need to partake in aerobic exercise to obtain many benefits, such as, weight loss, better skin and muscle tone. But that’s not all! There are psychological benefits of aerobic exercise too!
So, what are the psychological benefits of aerobic exercise?

In short, the benefits are; improved mood, reduces anxiety, reduces depression and acts as a buffer against stress.
But lets go into a little more detail…

The Psychological Payoffs

Mood Enhancer

When we exercise aerobically, our bodies produces little chemical called endorphins, which, scientifically speaking, are polypeptides, which are able to bind to the neuron-receptors in the brain to give relief from pain. Endorphins are not just produced from exercise; they are also triggered by deep-breathing, meditation, eating spicy food and deep laughter. Just don’t do all five at once…
Endorphins are believed to produce four key effects on the body; they relieve pain, they reduce stress, they enhance the immune system and they postpone the aging process.
It may be worth your while to stock up on some fitness equipment, they might make things easier for you. I prefer to exercise outside but I do have an indoor stationary bike, that way, if it’s raining, I have no excuse not to exercise.

Reduces Anxiety and Depression

Depression and Anxiety can lead to a feeling of isolation. Partaking in aerobic sports, one can choose to join a running club, swimming club, gym or any other sports club. It’s an excellent way to gain the psychological benefits of aerobic activity, because it gets you out an about and can put you in positions where you HAVE to speak to people.
Aerobic exercise offers a distraction. For an hour or so each day, you can put yourself in a position where you are too busy worrying about the prospect of having to run another two miles before you can stop.
Burning excess fat and toning up can boost anyone’s confidence. Clothes fit better, and you receive compliments from friends. Which often is enough to begin to lift the heavy cloud of a mild depression.

Stress Reduction

Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive. When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed and have sharper memories. Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating. And once again, the little endorphins can make you happier, making you feel like maybe it will all be ok after all.

So, in conclusion, exercise! There are too many benefits that you will be missing out on if you don’t.

When you look good you feel good is a fact without a doubt. No matter how people look at you & perceive your image, but all the grooming stuff you do is to look good. Everyone wants to portray him or herself as if no one was handsome or smarter ever. Especially people in showbiz and media in general are more conscious about their looks which builds up the self-regard in them is important than life.

Similarly, for teenagers looks are even more important than the person inside. This twisted sense of self-image can backfire and lead to some truly horrible results. More and more teens are suffering from depression. Young girls seeking perfection can become anorexic or bulimic. Some kids even isolate themselves and are extremely uncomfortable in social situations. So when acne strikes, how are teens equipped to deal with the prospect of looking “abnormal” or “ugly”? Teenagers can be cruel to each other, and to themselves.

The American Academy of Dermatology has reported that a staggering 95% of American teenagers will suffer acne breakouts at some point during adolescence. Some kids can hide milder cases with makeup or flesh-colored over-the-counter treatments. Some even use their hair or clothing – longer styles, hats, etc. However, sufferers of severe acne must stand exposed, with all their imperfections, for the world to see.

Since acne occurs so frequently in adolescence, blemished skin makes teens fear how their peers view them. Self-esteem and self-worth can be affected when kids are afraid of being judged by their contemporaries. Teens put up with so many anatomical changes that can make them feel “dirty.” It is particularly vulnerable time when kids worry about being accepted, and about the way, they look. Unfortunately, some parents can trivialize the teen’s fears.

Attitudes like “I went through it…you’ll go through it” and it will go away. However, when that first serious breakout happens…acne typically gets worse before it gets better…the teen may rationally agree that it is probably a passing phase. However, while it is “going away,” the teenager remains afraid of being judged by his peers, and serious self-esteem issues can result. These unsettling feelings about self-image can sabotage a young person already confused by this gateway to adulthood. This is a time in a teen’s life when he/she should get out and be involved in peer activities – but fear of being “different” is strong. Parental support can be vital at a time like this. Even when teen’s appear to “not need” your help, playing a gentle supportive role can help a budding adult’s transition.

Can we be as harmonic as those seven fictional characters on their way to mine their day away when we have a back ache? Can we obtain relief or do we have to endure a day of aches and pains while on the clock?

An article I recently viewed on the ArgusLeader.com website, indicates that back pain is the second leading reason people miss work. Truck drivers repeatedly have to deal with back pain from the continuous vibration of the spine while behind the wheel. Heavy lifting of patients and children puts nurses and parents at considerable risk. Statistics obtained from OccupationalHazards.com reveal that in the U.S., nursing ranks as one of the top 10 occupations for work-related musculoskeletal disorders. And, an estimated 12 to 18 percent of nurses wind up leaving their profession due to chronic back pain.

Now it’s understood that the career we choose can have an adverse effect on our physical health. You can sit behind a desk all day long in air-conditioning, you can drive a tractor-trailer down Route 66 daily, or work in the hospital emergency room. Simultaneously, you are putting severe strain on your neck and back. Can we take the time to heal ourselves before our issues escalate? Can we do something to alleviate the pain if it is already present? Is there anything we can do?

What is Yoga? It’s a system of exercises practiced for thousands of years as used to promote control of the body and mind.

Why Yoga? Because it can help. It has consistently been used to cure and prevent back pain by enhancing strength and flexibility. As many practitioners can attest, Yoga can offer effective healing that’s relatively free of side effects. The slow movements and gentle pressures reach deep into troubled joints. Additionally, the easy stretches in conjunction with deep breathing exercises relieve the tension that binds up muscles and tightens joints. Yoga is exercise and relaxation rolled up into one.

Who is a candidate? Each year, millions of Americans suffer from debilitating back pain. Both acute and long-term stress can lead to muscle tension and exacerbate back problems. Despite Western medicine’s phenomenal advances and powerful technology, two of the most commonly prescribed solutions—painkillers and surgery—do little to address the underlying causes of pain and can potentially cause side effects. In truth, a one-size-fits-all solution is impossible given that the causes and manifestations of pain—arthritis, strained ligaments, scoliosis, and herniated disks, to name a few—vary widely.

How does Yoga assist pain management? Yoga helps reduce pain by helping the brain regulate the secretion of natural painkillers into the body. Breathing exercises commonly used in Yoga can also help reduce pain. Muscles tend to relax when you exhale, because of this lengthening your time of exhalation can help produce relaxation and reduce tension. Maintaining a certain awareness of ones own breathing helps to achieve calmer, slower respiration and assist in relaxation and pain management.

What do I do to get started? First, rule out potential serious causes of the back pain. See your primary care physician and speak to her/him of your concerns. He will know how to proceed from there to investigate the cause of your back pain. Then, also inquire as to whether or not it is safe for you to practice Yoga as part of your recovery program.

Treat the injury with extra care. When you are in a lot of pain, usually the tissues are inflamed, it’s critical that you proceed at a slow pace. If you work in an aggressive fashion in order to improve your strength or flexibility too early on, it can cause you even more pain.

Looking for an experienced teacher with substantial training and experience should be your next course of action. A Yoga therapist will assist you by creating a program that is specific to your needs and limitations, especially those pertaining to your injury and medical condition. They will observe your form and practice, and track how you respond to the exercises. He or she will gauge which elements are likely to be helpful and determine whether modifications are necessary.

Studies have shown that strict bed rest can cause you more harm than good. Go ahead and try breathing exercises and practice a gentle asana as soon as you experience pain.

Stomach crunches are often prescribed by doctors in order to prevent recurring episodes of back pain. Looking at this from a yogic perspective this is imprecise. By doing to many crunches or ab exercises you can increase the tightness in the hip flexors, and potentially making the back problems worst. With Yoga, the approach is to examine which muscles need to be strengthened and which ones need to be stretched, and finally designing a program that would work on those specific needs.

Do avoid poses that worsen or aggravate your problem. If you have a lumbar disk problem, be careful with forward bends, especially those that include some form of a twist. Also, during transitions take care, attention tends to wander. Sudden changes of position should be avoided and stepping rather than jumping should be the standard.

Lastly, make certain to consult your physician before proceeding with any exercise program, including Yoga. Also, if Yoga is approved for you be sure to receive proper training from a qualified Yoga instructor.