HealthyLife Articles

Tag: yoga

  • Get Flexible!

    Fitness

    To be truly fit, you need to be limber. The following stretches can help you achieve that goal.

    Side Stretch

    Stand straight with your legs spread comfortably. Clasp your hand above your head. Lean from the waist as far to the right as is comfortable without  moving your hip. Repeat, leaning to the left.

    Sitting Stretch

    Sit on the floor with your legs extended and at least 6 to 10 inch apart. Keeping your back straight, bend forward with arms outstretched as far as is comfortable and hold the position for 8 to 10 seconds. Don’t strain or bounce.

    Horizontal Leg Stretch

    Lie on your back with both legs outstretched. Be sure to keep the small of your back flat against the floor. Bend your right knee and raise it until your foot is a few inches off the floor. Keeping your leg straight, slide your left leg to the left along the floor. Slide it back and lower the other leg. Repeat, alternating legs.

    Don’t Do These Stretches

    The following stretches, although popular, may injure you or aggravate an existing ailment like a back or other orthopedic problem. Avoid:

    The plow. In this stretch, you lie on your back and raise your legs until your feet are resting on the floor behind your head.

    The hurdler’s stretch. For this one, sit on the floor with one leg extended forward and the other extended behind you, with the knee bent.

    The toe touch. This familiar stretch requires you to bend at the hips to touch your toes, with your legs straight and knees locked.

    Page image from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Complementary & Integrative Health

    Alternative Medicine

    Image of complementary medicine.

    Complementary medicine is a non-mainstream practice used together with conventional medicine.

    Integrative medicine coordinates complementary approaches into mainstream medicine.

    Alternative medicine is non-mainstream medicine in place of conventional medicine.

    True alternative medicine is not common. Most people who use non-mainstream approaches use them with conventional treatment.

    The National Health Interview Survey (NHIS) found that 33.2% of adults in the U.S. used complementary health approaches.

    Natural products.

    These use substances found in nature, often sold as dietary supplements. Examples are:

    *  Herbs. Chemicals from herbs, plants, or plant parts act upon the body in a therapeutic way.

    * Vitamins and minerals. These are the most common dietary supplement used. About 40% of adults take a multivitamin and mineral (MVM).

    * Probiotics. These are defined as “live micro-organisms which, when given in adequate amounts, provide a health benefit on the host.”

    Mind and body practices

    These focus on the interactions among the brain, mind, body, and behavior. Some practices manipulate and/or move one or more body parts. Examples are:

    *  Acupressure. This applies pressure to certain places (acupoints) on the body by pressing on them with fingers or hands.

    *  Acupuncture. This uses needles that are inserted into the skin at certain points (acupoints).

    *  Chiropractic. This seeks to put the body into balance through manual realignment of the spine and other joints and muscles.

    *  Hypnotherapy. A person is put in a trance state to respond to suggestion to overcome a problem, such as a phobia, anxiety, or tobacco use.

    *  Meditation. This increases calmness and physical relaxation by using:

    – A quiet location that is free of or has few distractions.

    – A comfortable posture.

    – A specific focus on a word or sensation.

    – An openness to let distractions come and go without judging them.

    *  Massage therapy. This uses touching and rubbing techniques to relieve sore muscles and promote relaxation.

    *  Qi gong (“chee-GUNG”). This is part of traditional Chinese medicine. It uses movement, meditation, and controlled breathing to enhance the flow of “qi” in the body. (Qi is an ancient term for vital energy.)

    *  Relaxation therapies. These include breathing exercises, guided imagery, and progressive muscle relaxation.

    *  Tai chi. This is a series of postures and exercises of moving the body slowly and gently, and with awareness while breathing deeply.

    *  Yoga. A system of exercising using postures, breathing, and meditation.

    Page from the Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Smart Ways To Exercise During Pregnancy

    Pregnancy & Prenatal Care

    Image of pregnant women exercising with dumb bells.

    Exercise can help ease muscular aches and pains and other discomforts women sometimes experience during their pregnancies. Yoga, walking, swimming, and other forms of low-impact or stretching exercises are best.

    Follow your health care provider’s advice for exercising during your pregnancy. General guidelines for exercising during pregnancy follow:

    *  You can usually do the same forms of exercise you did before your pregnancy, but don’t go to extremes.

    *  Check your pulse when you exercise. In general, your heart rate should stay below 140 beats a minute.

    *  Avoid any sport or activity with the risk of a hard fall, such as horseback riding and water skiing.

    *  Don’t do exercises that involve jumping, twisting, or bouncy motions.

    *  Don’t become overheated. Drink water before, during, and after you exercise. Make sure you get an extra 4 to 8 ounces of water for every 15 minutes of active exercise. Drink more fluids in warm weather or if you sweat a lot.

    *  After the 20th week of pregnancy, avoid exercises in which you lie flat on your back.

    A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Yoga

    Healthylife® Weigh

    Part 5

    Senior women doing yoga.

    Yoga is excellent for improving flexibility, relaxation, and stress reduction. Find a good instructor who can modify yoga to suit your individual needs. Develop your skills slowly. You can also find free yoga resources online or at your library. Watch YouTube videos or DVDs for demonstrations of movements.

    © American Institute for Preventive Medicine

  • 5 Things To Know About Yoga

    BE FIT

    Image of women in yoga position.

    Yoga typically combines physical postures, breathing exercises, and meditation or relaxation. Researchers are studying how yoga may be used to help improve health and to learn more about its safe use. If you’re thinking about practicing yoga, here are 5 things you should know from the National Center for Complementary and Alternative Medicine:

    1. Studies suggest that yoga may be beneficial for a number of conditions. Recent studies in people with chronic low-back pain suggest that a carefully adapted set of yoga poses can help reduce pain and improve function. Other studies also suggest that practicing yoga (as well as other forms of regular exercise) might have other health benefits such as reducing heart rate and blood pressure, and may also help relieve anxiety and depression.

    2. Research suggests that yoga is not helpful for asthma, and studies looking at yoga and arthritis have had mixed results.

    3. Yoga is generally considered to be safe in healthy people when practiced appropriately. However, people with high blood pressure, glaucoma, or sciatica, and women who are pregnant should modify or avoid some yoga poses.

    4. Practice safely and mindfully. Everyone’s body is different, and yoga postures should be modified based on individual abilities. Inform your instructor about any medical issues you have, and ask about the physical demands of yoga.

    5. Talk to your doctor about any complementary health practices you use, including yoga. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

    © American Institute for Preventive Medicine

  • Is Yoga For You?

    BE FIT

    Close up image of female hands while in a yoga pose.

    Yoga is an ancient Indian practice that engages the mind and body. There are many different forms of yoga, and the type you choose should suit your health and fitness goals. Check out these more popular types of yoga.

    Hatha

    Hatha yoga is a general term for any type of yoga. But in general, hatha classes focus on perfecting and holding yoga poses and proper breathing. It can be relaxing, as it is generally slower paced. You may not get an aerobic workout from hatha yoga, but it can improve your strength, balance and flexibility. Hatha classes are usually geared towards beginners.

    Vinyasa

    This is a faster-paced style of yoga that moves quickly from pose to pose, sometimes with upbeat music. You may work up a sweat and get a good cardiovascular workout. Before trying vinyasa, be sure you are familiar with basic yoga poses so you can follow along. It is often suitable for all skill levels, as the poses can be modified to fit your comfort and ability.

    Ashtanga

    This style uses the same six poses in an identical order or sequence. It can be repetitive, but allows people to follow a set routine. This tends to be a more fast-paced and vigorous style of yoga. You may get hot and will need to drink plenty of fluids.

    Bikram

    Bikram yoga, sometimes called hot yoga, is done in a heated room and is designed to make participants sweat heavily during the class. Bikram involves a set of 26 poses and two breathing exercises during a 90-minute class. Though it’s a predictable sequence, the heat makes it a strenuous activity. Though studies haven’t proven its safety or risks for sure, it is not right for everyone. Always ask your doctor before trying any kind of hot yoga. The excess heat may cause heat-related illnesses in some people.

    © American Institute for Preventive Medicine