movement Archives - Amazing Health Advances

Ready to Shed Those “Pandemic Pounds?” Here Are 5 Simple Hacks to Get Moving More During Lockdown

AHA Publisher — Thu, 01 Apr 2021 07:00:53 +0000

Sara Middleton via NaturalHealth365 – If the dreaded “freshman 15” weight gain is a real issue for young college students, then perhaps “pandemic pounds” is a brand-new concern affecting people of all ages. After all, we know that sitting too much is a serious threat to optimal health and associated with becoming overweight and obese. But, to make matters worse – according to one recent study, the average person is now struggling with an increased level of physical inactivity thanks to the global lockdowns. Pandemic Lockdowns Associated with Significantly Less Daily Physical Activity, According to British Research The study, published in BMJ Neurology, used accelerometers to measure peoples’ daily physical activity before and during lockdowns. These accelerometers measured, tracked, and categorized the study subjects’ movement as either vigorous, moderate, or light activity, or inactivity. Study participants included people who used wheelchairs, a frequently underrepresented demographic in scientific research. The researchers found that lockdowns were associated with a significant reduction in daily levels of light physical activity, which is typically observed during things like work, socializing, leisure, and simply getting up and moving about. Prior to lockdowns, participants performed almost 90 minutes of light activity per day. During lockdowns, their mean time spent doing light activity tanked by nearly 30 minutes — a decline of almost one-third. And the frequency with which participants moved every hour (which was already relatively low to begin with) declined by a median of 11 percent during the lockdown. The British researchers note that decreases in light physical activity can have significant implications on health outcomes for all people, especially people with chronic health conditions like neurological disorders. In addition to obesity, for example, physical inactivity has even been linked to an increased risk of depression, anxiety, cancer, and heart disease, according to Johns Hopkins Medicine. Inspired by their study, the researchers encouraged individuals to move for 5 minutes every hour, in addition to participating in daily exercise … a nod to the idea that any movement is better than no movement at all. Stuck at Home Because of a Local Lockdown? Here Are 5 Simple Ways to Stay Moving Throughout Your Day Even if you exercise, sitting too much during the rest of your day can be hard on your health. So, in addition to getting in your regular gym session or home workout routine, make sure to avoid sitting too much by implementing these simple strategies: Leave your cell phone in a different room, so when it rings or buzzes you’ll have to get up and walk to go look at it. (Note: do not use this strategy if you’re at risk of falls and your cell phone is your only means of calling for help.) Keep a water bottle with you and drink regularly. Staying hydrated means you’ll be needing the bathroom a lot more … and needing to get up to relieve yourself. Commit to at least one walk per day. Walking outside offers well-documented mental and physical health benefits and is a free and simple way to increase your daily activity. To help the habit stick, try to head out for a walk at the same time every day. If you can, sit on the floor more often. Play with your grandchildren or kids, snuggle with your pets, or simply do some light stretching. Being able to get on and off the ground is a surprisingly important physical skill, especially as we get older. Still trying to socialize while socially distancing? Move around your house or do some light exercises while talking on the phone instead of just sitting in a chair. Hopefully, our message today is very clear. A sedentary lifestyle is bad news for your future health. So, be sure to maintain an active lifestyle … because your efforts will produce great rewards. Sources for this article include: Eurekalert.org Hopkinsmedicine.org To read the original article click here. For more articles from NaturalHealth365 click here.

The post Ready to Shed Those “Pandemic Pounds?” Here Are 5 Simple Hacks to Get Moving More During Lockdown appeared first on Amazing Health Advances.

NEW Study Reveals Why Stretching Is More Important Than Ever, Due to COVID “Stay-at-Home” Restrictions

AHA Publisher — Thu, 30 Jul 2020 07:00:57 +0000

Joy Jensen via NaturalHealth365 – We already know that Americans tend to spend a lot of time sitting, something that’s often referred to as “sitting disease.” In fact, too much inactivity has a serious impact on heart health and overall wellbeing – linked to issues such as, type 2 diabetes, cancer, and heart disease. To make matters even worse, new COVID-19 “stay-at-home” orders have left many people more inactive than ever. But, one new study that’s particularly relevant right now with the COVID-19 restrictions many people are facing reveals the vascular benefits of stretching. This recent study, published in the Journal of Physiology, found that regular leg stretching exercises were linked to an improvement in vascular function. Naturally, this kind of information comes at a critical time when many people – even those who were formerly active – aren’t moving around nearly enough. Stretching Exercises Associated with Improvement in Vascular Function The small study done at the University of Milan in Italy looked specifically at leg stretching exercises. Individuals involved in the study underwent 12 weeks of passive stretching training, and after that 12 weeks, researchers observed significant systemic and local vascular improvement. Participants had a 30 percent increase in their femoral change in blood flow, peripheral arterial stiffness decreased by 17 percent, and central arterial stiffness decreased by 25 percent. They also found that after 12 weeks of the stretching training, participants had a four percent decrease in their systolic blood pressure and an eight percent decrease in their diastolic blood pressure. Controls who did no stretching had no major changes in these measurements during the study. According to researchers, the study clearly shows that the passive stretching training was effective at decreasing stiffness in both arteries directly involved and those not directly involved, as well as improving overall vascular function. The changes observed suggest that stretching results in both systemic and local cardiovascular adjustments. Since stretching has been shown effective at improving vascular function, researchers believe that it has practical implications for further use as a treatment for improving vascular health while reducing cardiovascular risks. It especially has potential in individuals dealing with limited mobility. Improving Heart Health During Pandemic-Induced Down Time Researchers specifically noted that the new application of using stretching to improve vascular health is especially relevant right now, when pandemic-induced downtime due to stay-at-home orders and other COVID-19 restrictions leaves many individuals confined to their homes. Access to training that prevents heart disease and other health conditions is currently limited, but something as simple as routine passive stretching can help. If you’re currently confined to your home right now, you can combat sitting disease and lower your risk of serious health complications related to excessive sitting by adding stretching to your own daily routine. It’s easier than you think. According to John Hopkins, you can take small steps to combat sitting without having to go to the gym. They recommend standing for eight minutes for every 20 minutes that you’re sitting and moving for at least two minutes. Aiming to get 10,000 steps a day, even if you’re walking around your house or right outside your home can also help. Before you stretch, it’s a good idea to warm up your muscles – so, walk around for a few minutes before you begin your stretching routine. And, remember, you do not have to move vigorously – you just have to move to see the benefits. Sources for this article include: Wiley.com, MedPageToday.com, HopkinsMedicine.org To read the original article click here. For more articles from NaturalHealth365 click here.

The post NEW Study Reveals Why Stretching Is More Important Than Ever, Due to COVID “Stay-at-Home” Restrictions appeared first on Amazing Health Advances.

How to Correctly Use Movement and Exercise to Defeat Depression and Loneliness, Reduce Worry, and Eliminate Anxiety with Dr. Kelly Mcgonigal + The Extraordinary Link Between Mindful Movement, Joy, and Human Connection

AHA Publisher — Mon, 23 Mar 2020 07:00:48 +0000

Dr. Caroline Leaf – We all know that exercise is good for us, but did you know that movement changes us from the inside out, improving both our mental and physical health? In this week’s blog and podcast, I discuss the power of movement with bestselling author, research psychologist and lecturer at Stanford Dr. Kelly Mcgonigal, and how exercise can help defeat depression, anxiety, loneliness and shame, making us feel more connected with ourselves and with others. Kelly has always loved exercise and movement. As someone who is prone to anxiety, she discovered from young that different types of movement could help her control and process her thoughts and feelings, and wanted to explore her love of exercise in her new book, The Joy of Movement. Too often, we think of exercise as a kind of chore or task. Like eating well, it is something we need to do to stay healthy. It can be hard and intense, but it is well worth the struggle, right? But movement is so much more than that! As Kelly says, movement can be a beautiful, pleasurable and fun experience, and is a profound way to support our mental and physical wellbeing. In fact, there is no rulebook when it comes to exercise. All movement is good movement, and we need to find out what works for us, even if it doesn’t make you feel out of breath. We are all different, and we all have different desires, capabilities and needs. Movement that gets the heart rate going and helps us feel more engaged in life is a way to celebrate and enjoy, not deny and despise, this diversity. The mental and physical benefits of exercise is not limited to the young and able-bodied. Regular movement is wonderful for people of all ages and with all sorts of mental and physical abilities, and can be incorporated into every area of our lives, whether we skip around the house, dance up and down the stairs or have fun crawling from room to room with our loved ones. And, when we look at the data, people who are more physically active are happier, have more meaningful lives, have better relationships, experience more positive emotions and deal with depression and anxiety better! Every time we move our body, we are giving ourselves a dose of happiness and health and are investing in our mental health. Movement is not a chore; it is a way of expressing our strength and vitality as living, breathing beings. Exercise is actually the only thing, besides deep brain stimulation, that enhances the brain’s ability to experience pleasure. Regular movement sensitizes the brain to pleasure and joy—physical activity enhances our reward system, which motivates us, telling us when something is good and that there is hope for the future. Through movement, we are better able to develop stay motivated in every area of our lives, as our reward system is more robust and works better. Essentially, physical activity makes us more resilient; it doesn’t just give us a quick dopamine rush and then that is it. Physical activity trains the brain to enjoy all the good things in life, such as a long walk in the park, a meal with friends or a beautiful sunset! Movement also helps us connect with others and form deep meaningful relationships. When we exercise, brain chemicals that support social connection (like oxytocin) are released, which helps us trust other people more, giving us that warm glow we get from being around our loved ones. Essentially, movement resets the brain, helping us be nicer people and enhancing our social pleasure, especially in a group workout setting where there is a sense of collective joy and encouragement. Indeed, group movement helps us trust each other more, and is a great way to strengthen relationships. Studies have shown that just walking shoulder-to-shoulder with someone helps us be more open and vulnerable with that person, allowing for a certain degree of intimacy, which may be very helpful for people going through challenges at work, school or at home. Physical activity is also a great way to deal with toxic stress and negative body-image. By focusing on the task of moving your body in a certain way, you can calm the inner chatter of the mind and slow the rush of chaotic thoughts, which is why some people use exercise as a form of meditation. Different forms of exercise can also meet our different needs when it comes dealing with toxic stress. Kelly recommends thinking of the opposites of toxic stress and anxiety, such as courage, freedom, calm, hope, social connection, playfulness and so on, and then focus on what kind of movement you need in the moment. Think about your particular antidote. For example, if you feel like you need to feel brave and strong in the face of a challenge, then you may want to go to a high-intensity workout class like cardio-kickboxing, which makes you feel fierce and courageous and helps you deal with your fears and anxieties. Be willing to take chances and explore different types of exercise for your needs! The same can be said for our self-confidence and body-image. Instead of focusing on what you look like in the mirror or what other people think of you, you can turn your attention to what you are physically doing with your body—your own strength and grace—and find a totally new way to think about yourself. As you do this, you will find qualities that you admire in yourself and want to express outwardly. This is especially the case when you find the right movement community, which makes you feel welcomed and encouraged, where people see your beauty and you see beauty in others, and where you share a common humanity. This group setting can be especially helpful if you have imposter syndrome, or the feeling that that you are a fake, and do not deserve the position you are in and/or the praise you receive. Through positive group movement, you can start gaining confidence in yourself, which can help you develop a growth mindset: instead of just thinking you are a fake, you start thinking “I can grow into this role. When I put in the effort and energy I can become what I want to become.” Indeed, movement communities are intrinsically interdependent: they enable us to be vulnerable, open, and honest, teaching us how to seek help, and how to help and encourage others. Of course, we are continually learning about the power of movement. We now know that our muscles serve a function beyond moving bones; they act as a kind of endocrine system, storing chemicals and proteins that release into the blood stream when we move (through continuous contractions), which can reduce inflammation, control blood sugar, boost metabolism and so on, making us feel healthy and happy. Some of these molecules have the strongest effects on the brain, immediately reducing feelings of depression and boosting our motivation, while, in the long term, restructuring the brain to make you more resilient to stress and help recover from trauma and mental distress. These positive mental effects are why some scientists call these chemical “hope molecules”, as they inspire and encourage us to embrace life. Indeed, the more we study movement, the more we learn how hope is one the most common emotional side-effects of exercise! We also know now that lactic acid is not just a bad by-product of movement. The latest research suggests it travels to brain and works just like the “hope molecules” discussed above, and has anti-depressant and anti-anxiety effects on the brain, while we are only just learning how exercise positively effects the gut microbiome, and how exercise can help protect us from and heal cognitive decline. Movement really is incredible! Your whole body thrives on physical activity, which is why you cannot replace exercise with a pill or molecule. This article has been modified. To read the original article click here. For more articles from Dr. Leaf click here.

The post How to Correctly Use Movement and Exercise to Defeat Depression and Loneliness, Reduce Worry, and Eliminate Anxiety with Dr. Kelly Mcgonigal + The Extraordinary Link Between Mindful Movement, Joy, and Human Connection appeared first on Amazing Health Advances.