Frequently Asked Questions About Yoga For Depression

Perhaps you already know that yoga is beneficial not only for physical but also for the emotional and mental aspects. It may be something that not all individuals are engaged with, but you would definitely love it once you know how easy and comfortable yoga is. You do not have to be a physical fitness enthusiast to learn more about yoga because all of its aspects are straightforward to understand.

I have a list of frequently asked questions that might help you get to know some information about yoga. Some answers here also lead you to the important reasons as to why it is entirely valuable and effective.

Source: pixabay.com

Which yoga is good for depression?

Almost all types of yoga are beneficial for mental health and can help with depression. But to be specific, the corpse pose, or Shavasana, is one of the most well-liked yoga poses that help relieves stress, manage anxiety, and reduce depressive symptoms. An individual can also meditate while performing relaxing yoga.

But mind you, though some of the positions might look easy, this particular yoga is unquestionably considered the most difficult one. That is because it takes a lot of concentration, stretching, and aimed pose.

 Which yoga is best for mental health? 

The most recommended Poses For Wellness And Mental Health are Balasana (Baby Pose), Uttanasana (Forward Bent Pose), Sethubandhasana (Bridge Pose), ViparitaKarani (Legs Up The Wall Pose), and Shavasana (Corpse Pose). But you must remember. Even if all of these are easy to do and offer the same mental health benefits, it is best to consult your healthcare provider or doctor for recommendations.

Note that you don’t have to stick with one type of yoga. You can search and try all of them if you want and then choose the best that fits you. There is a wide variety of yoga to choose from that can start with simple poses up to complicated ones.

 Is yoga good for anxiety and depression? 

Yes. Several pieces of evidence prove yoga to be effective in reducing exaggerated stress responses, unmanageable anxiety, and crippling depression. An extensive range of yoga practices functions as a self-soothing technique that supports relaxation, exercise, and meditation. In some particular events, yoga also improves communication with others as it helps widen social connections. Yoga also helps in overall development as it strengthens an individual’s physical, emotional, and mental well-being.

 Can pranayam cure depression? 

Pranayam is a type of yoga that focuses on breathing exercises that help lessen stress response. A 10-minute day of this yoga style promises to provide more oxygen supply to the body and mind. It also reduces your heart rate and regulates your breathing to calm the body and gain manageable sleep. Pranayama reduces symptoms of depression and anxiety as it channelizes the energy and generates precise attitudes of mind.

 Can Kapalbhati cure anxiety? 

Yes, Kapalbhati Pranayama calms your mind. It can also help with stress, anxiety, minor mood swings, and depression. The kriya gives you a sense of wellness and balance. You are thus making your brain feel de-stressed and decluttered. Since it is beneficial for calming and soothing the nervous system, many experts recommend yoga practice. But note, some several cases of anxiety might not go away by just practicing Kapalbhati Pranayama. It is a piece of great advice to consult a doctor or a health professional or get a precise diagnosis and treatment of your possible mental health symptoms.

 Does yoga really work for anxiety? 

Yes. Any type of yoga is good for anxiety because it is a mind and body practice that works with physical poses with controlled breathing exercises that allow relaxation and complete mindfulness meditation. It helps reduce stress, lower the heart rate, and regulate blood pressure. But it is essential to note that yoga alone will not fight the mental damages from life’s stressors. You also need to exert some effort in taking care of yourself and focus on overall development. Always start your day with a clear mindset and a positive outlook on life.

 Which yoga is suitable for peace of mind? 

The best yoga for peace of mind includes Easy Pose (Sukhasana), Wide-Legged Standing Forward Bend (PrasaritaPadottanasana), Thunderbolt Pose (Vajrasana), Plow Pose (Halasana), Standing Forward Bend (Uttanasana), Rabbit Pose (Sasangasana), Corpse Pose (Savasana), and Side stretch.

Source: pixabay.com

 Can yoga improve mood? 

Regular practice of yoga enhances the functions of the brain and the body’s hormones that play a primary role in the functioning of depression. Yoga serves as a complementary therapy that also treats anxiety and stress, and other mood disorders. It creates a greater sense of well-being, improves self-confidence and body image, increases feelings of relaxation, and improves cognitive function.

 Why do I cry during yoga? 

When doing yoga, you focus only on your own feelings and thoughts. That is, even if you are physically reinvigorating the parts of your body, you tend to release all sorts of emotions so you can learn and understand them. Through yoga’s potential in opening your body’s organs, muscles, and tissues, you bring to the surface your deep-seated sadness and fears with it.

 Which Pranayama is best for anxiety? 

The Pranayama that is best for anxiety is Shitali. It is a cooling form of yoga that calms and soothes the mind and body. It lowers blood cholesterol levels and relaxes the nerves. It also provides a good sense of balance and wellness in the physical, emotional, and mental aspects. It clears unwanted thoughts from the brain to allow you to feel decluttered and de-stressed. It reduces your anxiety and boosts your concentration and alertness.

 Who is the father of yoga? 

The known father of yoga is Tirumalai Krishnamacharya. He was a yoga teacher, scholar, and ayurvedic healer in India who invented yoga. Krishnamacharya is referred to as “the father of modern yoga,” as he was widely acknowledged as one of the most significant and prominent yoga teachers of the 20th century.

 Can pranayam cure bipolar disorder? 

Fortunately, yes. Pranayama helps in controlling your breathing. It enhances and stabilizes the activity of the brain to allow it to respond to its stressors accordingly. Pranayama’s meditation can induce an entire relaxation and self-control, which is curial in addressing any relapse to cope with bipolar disorder.

 What does Kapalbhati do to the body? 

Kapalbhati’s breathing exercise involves forceful breathing to increase the lungs’ capacity and strengthens. It is a type of yoga that aims to get rid of the body’s harmful toxins. Practicing Kapalbhati promotes a healthy heart and lungs as it helps in removing blockages.

 How can I stop my fear and anxiety? 

There are many ways to stop your fears and anxiety. But it is important to note that some strategies may work better with others but do not guarantee to give the same results to you. Regardless, you always take a break from all the stressors in your life. Learn to face your fears and try your best to picture yourself in a happy place. Don’t try to be perfect and focus on your overall emotional, physical, and mental development.

 Can yoga cure OCD?

Yes. Yoga can promote mindfulness meditation, and it can have a significant effect on OCD symptoms. It specifically focuses on thought-action fusion as well as the ability to let go of unwanted thoughts.

Source: pixabay.com

Takeaway

Yoga helps your overall wellness and can change the way how you view exercise. But please remember that yoga alone is not a cure for mental illnesses. Thus, it would help if you still worked on other self-care tips that manage your emotional and mental health. Be mindful that there are no specific methods that can eliminate signs and symptoms of anxiety and depression. The process takes time, energy, and a lot of effort.

 

How Pilates Can Support Your Mental Health During The Pandemic

Source: unsplash.com

The pandemic can cause you substantial stress due to several factors, including fear of contracting the disease and isolation due to imposed social distancing. This constant tension can significantly affect your mental well-being and overall ability to function normally. Likewise, it can worsen already existing mental health conditions. 

In any case, it is crucial to find healthy ways to cope, such as taking care of yourself through proper diet and exercise. These are not only an excellent way to look after yourself physically but also an effective way to uplift your mental well-being.

Pilates, like many other physical activities, is generally known to help alleviate stress and anxiety, among other things. However, because of Pilates’ mind-body nature, it also teaches you mindfulness and emotional awareness. As such, it can be an enormous aid to your mental health.

Here is a guide to help you navigate distressing times like a pandemic with pilates.

How Does The Pandemic Affect Us?

Let’s start off by addressing that it’s okay to feel whatever you feel in response to crises. Each of us has varying reactions to what is going on around us. It can differ depending on numerous factors like conditions at home, our financial situation, or our surrounding community. Sometimes, it can be internal, like having pre-existing medical conditions or mental health disorders.

Going back to the point earlier about how pandemics can worsen our mental health, it’s just as important to be aware of how a crisis impacts our lives. Studies have shown that a global emergency such as a fast-spreading disease can heighten negative experiences such as loneliness, anxiety, depression, and sleeplessness.

Whatever the extent of your circumstance is, your situation is entirely valid. Understanding and knowing this and that you are not alone is a strong start to supporting your mental health.

Learning Mindfulness To Cope During A Pandemic

Source: unsplash.com

One way to effectively cope with stress, anxiety, and depression is to lean into the moment and sit with your emotions. Being conscious of your actions and even your thoughts is a skill that Pilates can teach you.

When you’re executing a routine, you focus on how and when you breathe in time with each movement. As you shift into a position, both your body and mind are engaged. Not only that, but you also gain the skill on how to zero in on what you are thinking and do away with noise such as negative thoughts.

Alongside this, Pilates trains you to control your breathing as you move. Breath control is a relaxation technique known to be effective when responding to stressful situations.

All in all, Pilates strengthens not only your body but also your mind by teaching you strategies that are also worthwhile beyond the mat.

Strengthen Your Connection With Yourself And Others

Stress and other negative emotions can indeed be a result of external factors like what is happening around us and the world. Other times, it is a result of the tension we carry in our bodies.

Existing physical conditions like chronic pain can also cause us discomfort and lead to stress. Pilates is an excellent means to relieve any tension in the body because it is designed to stretch and strengthen your muscles.

When you begin to feel better about yourself and have a better connection with your inner thoughts, you tend to be less agitated. Because you are less tense, you are likely to react more positively to others around you.

Maintaining connections is crucial during a global crisis that requires physical isolation. Having a sense of community and fellowship with other people is also an effective way to get you through a pandemic.

Finding Comfort In The Pilates Community

When you get into Pilates, you may be doing the movements yourself in your own little space, but you are also one of many people who practice it. It means that the opportunity of being part of a community that can provide support when it is most needed.

Source: unsplash.com

As with any recreational activity or hobby, people tend to come together to share their experiences and learn new things from others. You don’t necessarily have to talk about the events surrounding you. Still, just the fact that you share the same interests with another makes you feel less alone.

Conclusion

Pandemic is a severe crisis with issues that extend beyond the disease itself. These issues include the mental well-being of many. Many of us have different ways of coping, and while in isolation, we may find ourselves looking for new things to do.

Having the ability to empower yourself and experience encouragement from a community is crucial in getting through a pandemic. Many instructors and students alike all share the same understanding of having a better mental state after getting into the practice.

Pilates does not only benefit your body physically but mentally as well. If you are having a hard time coping with the challenging situation that we are all in, it may be time for you to try and consider doing pilates. 

Answering Pilates Questions For The Family

I learned about Pilates for the first time when my upper body muscles started aching due to high-intensity workouts that I tried two years ago. A friend recommended it to me, saying that it changed her life. When someone says something like that about a fitness technique, I knew I had to give it a shot.

So, in the beginning, I enrolled in the same Pilates class that my friend went to. All these bed-like fixtures with moveable platforms and other contraptions, which I later found, were called Pilates reformers. They also had weights and magic circles to help strengthen students’ arm and shoulder muscles like me.

answering-pilates-questions-for-the-family
Source: needpix.com

The instructor had been incredibly courteous since my first day, too. I told Miss Pats my physical problem, and she said that it could be corrected by doing Pilates regularly. Of course, that’s amazing and all, but I happen to be working mom who doesn’t have two hours to spare all the time to do the classes. It’s why the HIIT exercises ended up hurting me in the first place—because I did it at home without an instructor’s supervision.

Luckily, Miss Pats had a positive outlook. She said, “Oh, you don’t need to come here often. You may do it once or twice a week, depending on your schedule, and follow-through by trying Pilates at home. It should be easy when you remember our lessons. You may even be able to share your newfound knowledge with your family.”

The generous instructor’s last sentence made me think further. Pilates with my husband and two young children? I am all for it. Hence, I asked Miss Pats a few questions regarding the matter, which she answered graciously.

answering-pilates-questions-for-the-family
Source: pxfuel.com

What Equipment Should I Get For At-Home Pilates?

I honestly mentioned to the instructor that a Pilates reformer could no longer fit in my house. After all, my husband and I have two separate offices and a mini gym. We already converted the family room into the children’s playroom, and I could not think of possible space for the equipment.

Miss Pats suggested that the bulky machine was great, but it was not a total necessity. She uttered, “I do Pilates at home, too, and I do not have a Pilates reformer there. All you need is a yoga mat, some resistance bands, and the determination to do the exercises.” Truth be told, getting those things allowed me to work out without going to the studio, and they were effortless to roll up and stash in the closet afterward.

answering-pilates-questions-for-the-family
Source: flickr.com

Can My Kids Do Pilates?

I am a mother of four beautiful children—two girls and two boys. Because of my full-time job, there are only a few things that we can do to bond with each other. When I come home from work, I cook our dinner and help them with school assignments, but that’s mostly it. It makes me feel guilty, but we also need to save up for their college, which will undoubtedly be expensive.

When I asked the instructor if my children can genuinely try Pilates, she said yes. As it turned out, the same studio where she was teaching had classes for kids below the age of ten. They also had couples’ classes for parents and the little ones, which sounded fun. I brought all four of my children to one once, and my girls especially showed interest in the activity. Now, they have their own mats at home, and we do Pilates together.

answering-pilates-questions-for-the-family
Source: mildenhall.af.mil

Can Boys Do Pilates?

My boys did not enjoy their first immersion into Pilates because they merely saw little girls in the class. The older one said, “Mom, I only want to do activities that other boys do. I am not a girl.”

Of course, I understood my son’s sentiment. But Miss Pats insisted that I take them to class the next day and said that her sons would be there, too. Everyone showed up, and yes, the instructor’s boys could genuinely follow along with the Pilates instructions. All of a sudden, my kids no longer felt like it was a girl thing anymore. They also got mats, as well as my husband.

Final Thoughts

Pilates has done wonders for my body. My core was no longer too weak, to the point that I could do crunches a hundred times without stopping. I started lifting barbells and hiking again, and my arms, legs, and shoulders did not give up under pressure.

answering-pilates-questions-for-the-family
Source: needpix.com

Similarly, my husband and children enjoy doing Pilates these days. I love how the kids especially felt like they were getting stronger than ever with each session. They were taking the workout seriously, and the coaches in their respective sports said that they see a lot of improvement in my children’s strength and flexibility. It was all a parent could ask for, so I could see our family doing Pilates for as long as we could.

 

 

 

Working Your Core Through Pilates While On Quarantine

 

Source: secbi.com

 

This is probably one of the most challenging times in people’s lives – to be kept apart from family and friends for months for fear of further spreading the coronavirus. This is also the longest time that most people have stayed at home 24/7 because of the quarantine and social distancing measures that were implemented state and countrywide. Most of us have adapted to working at home, distance learning, and other kinds of essential activities that are required for us to survive and thrive.

What about keeping yourself physically and mentally healthy? I, for one, have been jumping from one exercise regimen to the other just to make sure that I am fit while staying at home. Yesterday, I started a program that I’ve always wanted to do but have never done before the pandemic hit, simply because I didn’t find the time and effort to do so. But this time, this global crisis has encouraged me to challenge myself and do something that not only helps me tone my core muscles but also increase my patience and determination. I started a mind and body workout known as Pilates.

Let me share some of the best moves that emphasize the midsection of your core muscles. You won’t need any equipment for these moves, which is why I love them. You can start them like I did, doing first the ones that are easy for you to do. Slowly, you can incorporate all the exercises for the rest of the week.

The Moves

  • Leg Circle. Lie on your back with both arms by your sides and your palms down. Flex your right knee and stead your left foot grounded on the floor. Then straighten your left leg up in a way that it is in a 90-degree angle to the floor. Move your left leg to form a big circle in the air while keeping your back flat on the floor. Do a reverse circle. Complete all repetitions on the left leg and then move to the right leg.

 

Source: pexels.com

 

  • One Hundred. Lie on your back. Raise both legs up with the feet facing the ceiling and then slowly move them down until they are halfway. When you feel stable, raise your head up as you extend your arms along your body, keeping your palms facing down. Pump your arms upward and downward as you inhale for five seconds and exhale for five seconds. Repeat ten times or more as you progress.

 

  • Criss-Cross. Lying face up, pull both knees up and inward to your chest. Stabilize your head by placing both hands behind it while keeping your elbows flexed. Move your head up; bring your right shoulder toward your left knee as you straighten your right leg. Do the same on your left shoulder, bringing it towards your right knee and extending your left leg. Do this alternately.

 

  • Scissor Kicks. Still lying face up, straighten your right leg upward, so that is it in a 90-degree angle to the floor. Pull your right leg to your face with both your hands while moving your head up as well. Now, try to raise your left leg to the ceiling. Do the same on the other leg.

 

  • The Teaser. While you lie with your face up, flex your knees beyond your hips and then raise your feet away from the mat. Straighten both legs while trying to stretch out your arms to reach your feet and raising your head and shoulders off of the mat.

 

  • Pendulum. While lying face up with both arms stretched out to your sides, flex your knees over your hips and raise your feet off of the mat. Then slowly move the knees towards the right while keeping your lower back grounded on the floor. Return to beginning position then do these again on the other side.

 

Source: pickpik.com

 

  • Planks with Leg Lift. Begin in a high plank position with both your hands under your shoulders. Lift the left leg off the floor towards the ceiling, as high as you can, then do the other side. Always contract your core, quads, and butt while doing this (and the rest of the other activities).

Some of these moves may be tough to do at first, but you have so much time in your hands with the social distancing guidelines still active, and probably will be for quite some time. So use your time wisely and work on that core!

 

 

 

 

Staying Fit And Glowing While On Self-Isolation

watching tv

Source: beautynews.com.au

Before anything, I’d like to tell you that I’m a carefree party chick that couldn’t stay home if I’m not sleeping – until this crisis came around. So you just imagine how difficult it is for me! But as the days went by since the quarantine, I realized that watching the bad and sad news on television with some popcorn and soda has never done me any good at all. It has only made my life damper and duller. How about you? How are you doing these days?

If you’re feeling frustrated, stuck, and depressed, then let’s change that mindset now, shall we? Let’s try to start using our free time on the things that we have wanted to do, but we haven’t because we thought we had better things scheduled. Let’s not be drawn to the bleakness of self-isolation. This is an opportunity for us to focus on relaxation, self-care, and fitness to keep us glowing amid the pandemic.

Always Drink Water. We think this is too easy, but it’s not. A lot of people don’t get to drink the required amount of water to keep them hydrated – and it seems worse when they’re at home. If you want to see some glow in your skin without spending too much, always drink water. It’s good for digestion also. Just so you won’t forget, fill up your big water bottle and remember to drink it all up within eight hours. Then fill it up again for your consumption in the next few hours. You’re going to feel great.

Do Some Isolation Time In The Kitchen. If you were not used to seeing your kitchen before (like me), then now is the perfect time to learn how to cook. Start with the simple breakfast recipes, like an omelet, french toast, and pancakes. Then proceed with the all-time favorites – pasta, baked chicken, and steak. You’ll see how much valuable time you’ve spent in your kitchen once you start to like cooking. Perhaps you can get that oven to heat up since it hasn’t been used for months!

File:Pilates-back-stretch.jpg

Source: commons.wikimedia.org

Engage In Physical Activity. The worst excuse you can give is ‘I don’t have time,’ because you have all of it. You must spend 30 minutes to one hour of physical fitness to keep yourself healthy. You can choose to do different workout plans daily. Maybe you want your Mondays and Wednesdays to go a little slow and relaxing, so you can do yoga and pilates. You can level up on Tuesdays and Thursdays and do some Crossfit training regimen. By the time the quarantine is over, you’ll have a robust plan in place.
Get Enough Sleep. Sleeping 8 to 10 hours is easy, especially since you’re not busy at all. Turn off the alarms and turn off your television when you go to sleep so nothing else can disturb your beauty sleep. If you don’t know this yet, getting sufficient sleep is a surefire way to having beautiful glowing skin. It’s a mood booster too.
Clean and Declutter. When did you ever try cleaning your room down from the tiniest dirt on the floor? Maybe never? Do your room some justice and make it squeaky clean. Scrub the floors, remove the dust from the closet and windows, and finally, declutter your things. You’ll be sweating and losing calories while making yourself proud of what you’ve done. The last thing you should do is spray some air freshener in the room so that it’ll be smelling fresh.
Books on Rack
Source: pexels.com
Choose Some Good Books To Read. I love to read, but I just couldn’t stay at home for an hour to do it. In the middle of the quarantine, I picked up a book from my shelf, one that I bought a few months ago but never gave it the time of day. I finished it within two days, and I felt so accomplished. Maybe you could do the same. If you don’t dream of new dreams, I’m sure you’ll learn something new and inspiring from your read.
With all these activities lined up for you, self-isolation wouldn’t be too bleak and dreary at all.

Now more than ever, self-isolation calls for the guidance of online counseling and therapy from apps like BetterHelp. By reaching out for help from licensed professionals, you can ease your navigation of the quarantine period. If you want to know more about how they can help, you can check this review from Indeed.

Ways Of Creating Economic Growth

Source: upload.wikimedia.org

Economic growth was the highlight of the 2019 Economics Conference. The goal of the major host, which was SDMIMD or Shri Dharmasthala Manjunatheshwara Institute for Management Development, was to provide quality management education for their country India and the rest of the nations around the world. Thus, the event was organized. Economists and policymakers from across the world came to attend the prestigious and relevant conference to exchange current information about economic growth and development. There were a lot of discussions, presentations, and Q and A sessions to come up with better solutions and improved measures in order to achieve a more successful and sustainable future.

Here are some of the ways to create economic growth.

Innovation And Startups. These two are fuels of economic growth. Young entrepreneurs are risk-takers who are helping create new companies and providing jobs for the American people. Encouraging them and the rest of the brave innovators in one’s country will help improve the economic downturn.

Stop The War On Drugs. The United States has spent billions on the war on drugs, yet the situation has not improved. Perhaps it is time to try Spain’s policies regarding drugs – treat the addicts and tax the marijuana users. Legalization has never shown to add to the ill effects of drug use. This can generate more revenue. According to economists, legalizing marijuana saves the American government more than $7 billion annually, just on enforcement.

Encourage The Jobless To Volunteer. The longer the unemployed are paid, the longer they stay jobless. The right solution would be to shorten the length of unemployment insurance and require those receiving these checks to do volunteer work in non-profit companies, for example. This way, they gain new skills and new references as well, which can help them become better in the next careers that they may attain in the future.

Person Holding Pen and Life Insurance Paper Beside Macbook Pro, HD wallpaper

Source: wallpaperflare.com

Reduce Healthcare Cost. Undeniably, not everyone can afford to pay for health care costs. We must stop encouraging doctors to prescribe expensive medications. A lot of doctors around the world get a percentage of the drugs they prescribe their patients. If the government works with the people and bans drug company rebates to these doctors, then we will surely be able to cut insurance spending, such as Medicare.

 

 

 

Why You Should Try Pilates – Part 2

This article is Part Two. If you haven’t read Part 1 yet, then it would be best to go over it first before reading this one. The previous article gives out four benefits of Pilates, both for the body and mind. This one starts with the fifth benefit up to the eight, and like the previous one, it also states how the exercise is useful for a person when it comes to improving their state of mind and their mental health, as well.

Source: flickr.com

Benefit #5: Pilates Does Improve Your Sexual Stamina

Whenever a Pilates instructor tells a Pilates practitioner to lift their pelvic floor, they are telling the practitioner to do Kegel exercises. These Pilates training moves strengthen the muscles of the pelvic floor. Strengthening the muscles of the pelvic floor results in an increase in pleasure during sexual intercourse. With training in Pilates, the orgasms are much better. Training in Pilates is impressive for sexual intercourse. And if the Pilates practitioner wants to have a baby, pushing a baby out is much more comfortable with strong muscles in the pelvic floor. Tracy Zindell reports that many of her Pilates students tell her that they have had very easy deliveries.

Benefit #6: Pilates improves performance In Sports like Basketball And Other Games Will

Whenever a Pilates practitioner starts concentrating on their core, they will realize that most, if not all, of their muscles, are linked through their core. For example, you would crumble down if you attempt to perform lunges, and you do not use your abdominals. This is, according to Tracy Zindell. Tracy has trained professional athletes such as Joakim Noah, who plays for the Chicago Bulls. According to Richard N. Fogoros, MD, “Pilates gets the breath and circulation moving, stimulates the spine and muscles, and floods the body with the good feelings one gets from exercising the whole body.”

Source: flickr.com

A stronger core allows an athlete to run faster. If you have a stronger core, it will enable you, the yoga practitioner, to be on point. Generally, a stronger core produces improved workouts. If a Pilates student works one-on-one with an instructor or works in a small group of students, they can use moves that are similar to the movements used in the sport that they have chosen. This will improve their performance in the sport that they have chosen.

Benefit #7: Pilates Will Provide Better Flexibility For Your Body

Some people state that they cannot practice Pilates because their body is not flexible. “Pilates has been shown to moderately improve flexibility, therefore, it can improve peripheral mobility (mobility of the limbs),” William C. Shiel Jr., MD says. But people whose bodies are not flexible should be practicing Pilates. In a research study from Brazil, young women who have not practiced Pilates before gained at least nineteen percent greater flexibility in their body after doing twenty sessions of Pilates training. When you are not flexible, your muscles are shortened. This limits the range of motion of your body. It can have a negative effect on your performance when you exercise. It can even cause an injury during exercise.  Pilates has been shown to moderately improve flexibility, therefore, it can improve peripheral mobility (mobility of the limbs).

Source: flickr.com

Benefit #8: Pilates Will Keep Your Brain Function

The Pilates training method has been referred to as an exercise for the thinking man by Joseph Pilates, the inventor of the Pilates workout system. This could be very true. Researchers in China measured the brain activity of women who have undergone ten weeks of training in Pilates. It showed positive changes in their alpha peak power, which is connected with one’s cognitive function. Hoyte Pyle, MD, says “Pilates works the whole body in synergy.” Knowing these benefits of Pilates, from the previous article to this one, would you try doing the type of exercise?

 

The Importance Of Physical Activity – 2016 Manchester Physical Fitness Event

Source: pixabay.com

Want to be healthy? By just spending 30 minutes a day of physical activity or exercise will improve our health. It can make us free for some diseases which are fatal as well, and regularly doing it will improve our daily living. This was the topic discussed during the 2016 Manchester Physical Fitness Event.

Benefits Of Regular Physical Activity

Exercise can lower the risk of diseases like diabetes, some cancer, heart attack and other. It will make you physically fit, achieve stronger bones, it lower blood cholesterol and blood pressure. Active exercise can fuel you with energy. It can also make us sleep comfortably and nicely. “High levels of physical activity and cardiorespiratory fitness (referred to simply as “fitness” in this article) are associated with lower all-cause and cardiovascular mortality. Furthermore, physical activity can reduce the development of chronic diseases such as hypertension, diabetes, stroke, and cancer,” James McKinney, MD, MSc and co-authors wrote.

The Healthier State Of Mind

Depress and stress people tend to do some physical activities to forget a busy day or stressful events. It will lift our mood and can improve our social life, in contacting others who are exercising just like us. Jeanne Segal, Ph.D. and collaborators say, “Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood.”

Source: pixabay.com

Aim For At Least 30 Minutes A Day Exercise

It is recommended to commit 30 minutes per day of physical activity to prevent health problems. It may gradually increase as long as your body can handle it.

Physical Activity Guidelines

There are activity and behavior guidelines that we can look to as a reference. It said that do some exercise than nothing at all, engage our body to be active mostly all day, we can also do extreme activities that our body required, strengthening muscles are also needed at least twice a week.

See Your Doctor First

Ask first your doctor if your body is fit to do some physical activities especially when you are not that healthy. Because it will be a precaution if we are 45 years old and above if it causes us chest pain and a high chance of heart attack if it is easy for us to feel tired and of course for a pregnant woman. Doctors know the best for us, so don’t hesitate to ask. Always check with your doctor before beginning any new exercise regimen to make sure you are medically able to participate. “Only your doctor can determine how much exercise is safe for you. Starting an exercise program that is more strenuous than you are ready for can result in injury and serious medical problems,” Grant Cooper, MD explains.

Physical activity is a necessity in achieving a healthier mind and body that can lead us to a long and prosperous life. Be fit and be healthy.

 

Why You Should Try Pilates – Part 1

In 2005, over eleven million people were practicing Pilates. In terms of understanding Pilates, most people belong to two groups. The first group is very enthusiastic Pilates practitioners. The second group is the people who have not even seen a Pilates studio. If you belong to the latter group, you should at least try practicing Pilates. A lot of research studies show the numerous benefits you can get from Pilates. “Pilates is now commonly described as “mindful” or a “mind-body” exercise. Its physical practice of core control and stability (or “centering”) is supported by concentration and precision coordinated by breathing,” Pirkko Markula Ph.D. explains. Below are eight benefits you can get from practicing Pilates.

Source: flickr.com

Benefit #1: Pilates Is The Best For Your Abdominals.

Pilates works out your core better than other forms of workout. In the vocabulary of Pilates, the core is referred to as the “powerhouse.” James F. Zender Ph.D. points out, “I am particularly impressed with the benefits of Pilates which improves core strength, balance, coordination, and confidence.” A research study published in the Medicine and Science in Sports and Exercise journal states that the rectus abdominis of people who accomplished thirty-six weeks of training in Pilates was strengthened by approximately twenty-one percent. The rectus abdominis is the muscle that is responsible for what is known as six-pack abs. The strengthening of the rectus abdominis is achieved while the imbalances of the muscle between the left side of the core and the right side of the core are eliminated.

Benefit #2: Your Terrible Back Pain Can Be Alleviated Through Practicing Pilates.

A much improved back can result from a stronger core, according to Tracy Zindell. Tracy Zindell is the founder of Flex Pilates Chicago. Tracy is also a master instructor at Flex Pilates Chicago. A research study published in the Journal of Orthopedic and Sports Physical Therapy states that people who suffer from chronic pain in their lower back experienced pain relief after four weeks of practicing Pilates.

Source: commons.wikimedia.org

Benefit #3: Pilates Will Not Put Too Much Pressure On Your Joints.

Training in Pilates is undemanding on the joints. Practicing Pilates involves movements that are controlled and slow. The controlled and slow movements produce impacts on the joints that are very minimal. Training in Pilates is even easier on the joints if a Pilates reformer is used. The Pilates reformer has very thick padding. The padding is as deep as ten yoga mats placed on top of each other. The very thick padding relieves the pressure from the knees and the back.

Benefit #4: Pilates Will Keep You Focused And Sharp – Even After You Are Done With Workout.

Training in Pilates forces the practitioner to concentrate on their breathing. Training in Pilates also forces the practitioner to focus on their body. And training in Pilates forces the practitioner to focus on how their body and their breathing moves together. This requires the practitioner to concentrate on their Pilates training entirely. They cannot allow their minds to wander. This means that during training in Pilates, the practitioner is not thinking about boyfriends or girlfriends, bills, work, and other concerns. That means one whole hour without any worries. Hoyte Pyle, MD, says “Pilates works the whole body in synergy.”

Source: pexels.com

Next week, we will talk about more benefits of Pilates, and as to why you should try it. Every man, woman, and child will improve their physical and mental health by doing this exercise regularly, and that means improving your chances of having a quality life. It also means wanting to increase your life span. You want to live longer. If yes, then, do Pilates.

Things You Should Know About Ski Instructors

 

Source: staticflickr.com

 

Who doesn’t love wearing the all-time favorite sandals and loose shorts? Everybody does, especially in the fall when the temperatures are warmer than usual all over the United States. But long the warmth is going to be, the snow – and skiing – will always come around at the end of the year. “Downhill skiing represents one of the most popular winter sports worldwide,” Martin Burtscher and collaborators wrote. If you’ve been planning to hire an instructor to help you master the art of skiing, check out a few of the things you should know about ski instructors, secrets about why they like bad weathers and how they’re paid not so great but still love to teach the young and old alike!

 

 

  • They Can’t-Wait For The Heavy Snowfalls

The weather is inevitable, but what you don’t know is that ski coaches love bad weather and just can’t wait for the frosty temperatures to come by. The heaps of snow and the cold are the skier’s dream, the great opportunity to practice their glides and slides and to see their students lining up for them to train.

 

Source: staticflickr.com

 

  • They Don’t Quite Like It When The Snowboarders Share With Their Snow

Some ski instructors do love snowboarding, but most of them try to steer clear from the snowboarder’s way, especially when they’re teaching. Snowboarders tend to crush all snow on the hills and slopes and leave the skiers with nothing but a flat surface that takes away the excitement that the students are waiting for in their lessons. Hey, snowboarders, won’t you share the mountains sometimes?

 

  • They Don’t Think Skiing No More Dangerous Than Any Sport

This is based on statements from a majority of ski instructors who have been teaching kids to ski. There are, of course, risks of doing it as a hobby or a sport. However, from their experience, they have not encountered serious injuries other than a concussion, a shoulder dislocation, and a broken nose or leg. According to Lynne J Warda, MD and co-authors, “Skiing and snowboarding are popular recreational and competitive sport activities for children and youth. Injuries associated with both activities are frequent and can be serious.” The worst that a ski instructor ever experienced with one of his students was a spinal fracture due to a fall on the back. There are still dangers, but they are relatively the same as with any physical activity.

 

  • Pay Isn’t Very Good

With good, they mean great – big dollars. Skiing may sound ‘expensive’ like the gears they use, but they pay for teaching the sport isn’t that great. Depending on their level of expertise, ski instructors get paid as low as $10 an hour for group classes (a little higher for one-on-one classes) to as high as $40 for level 4 instructors. For most of them, they admit that if not for the love of skiing, they would have looked for another job!

 

Source: staticflickr.com

 

  • They Like Teaching Kids – It Improves Their Creativity

Teaching a group of curious, eager, and noisy kids is not an easy task. Some of them are not that strong to handle a ski yet, but they’re just so persistent. Some are too energetic that they easily get bored with the activities prepared for them. What ski instructors do is to make creative games out of the moves that the students are required to learn. They also use pictures that the kids can guess by using the skiing moves. This way, they don’t feel lousy teaching the same routine.

Dr. David Eagleman, Ph.D, explains, “Trying new things increases the connections between neurons in your brain and provides perspective. Now apply this to your skiing.”

  • They Are Happy When People Win Over Their Fears When They Ski

As much as skiing is a great form of exercise and fun winter activity, it is also a way for people to overcome their phobias. Ski instructors have encountered several students who have dreamed of learning how to ski but never started earlier because they just can’t step on those skis. And part of the challenge – and joy – of their job is to be able to help these people become great skiers who have won over their fears in life. They can’t begin to explain how amazing they feel every time this happens.

 

“It’s not all about teaching people how to ski, but it’s also about helping them fulfill their goals and overcoming their lifetime fears.”