Spring is progressing, school vacation week has passed and we are heading towards Memorial Day at the pace of a freight train.? Hopefully some of you had time to relax and de-stress.? If not last week, perhaps when the weather is even better, you will grab a good book, re-locate for a moment to a new, more tranquil surrounding, where if only for a small sliver of time you will be able to immerse yourself in the placid stillness that is your inner peace.? Now, I?m sure you?re really, really confused.? Your thinking about my last newsletter where I became so worked up about Paleo lithic times that he ?wanted to snap.? Now, I?m is encouraging rest and relaxation?
We have addressed the benefits of cardiovascular and strength training, have looked into the consequences of stress and have delved into the details concerning basic nutritional guidelines.? Now it is time to step back, looking at a better way of rounding out our healthy lifestyle. Studies show that ?focus? translates into a healthier life style and reduced stress.?Everyone has their own way of creating a mental, psychological, and spiritual catharsis.?What?s important is ensuring that whatever cathartic activities you choose are safe, positive and productive.
One of the biggest saboteurs of an increased level of fitness and a healthy lifestyle is stress! Taking time out FOR YOU is one of the best things you can do during times of intense stress.? We all know from my previous rants that exercise will help alleviate stress, anxiety and depression. It helps to boost your mood, enabling you to cope with whatever you face.? Sometimes stress can even come from negative self-talk associated with the perception that you are not making progress, or that you are lazy because you missed a week of workouts.? You should instead try creating an atmosphere where you feel at ease, where both positive feelings and positive self-talk can be initiated and sustained.
Even athletes take days off [of their normal training routine] in order to engage in informal activities that they enjoy outside the realm of formal fitness or sport, easing their body and their mind and creating a cathartic atmosphere of recovery and a resumed sense of focus. Why shouldn?t we?
Mindfulness is a way of zeroing in on the here and now versus over processing and overanalyzing the past. We don?t think about the future or multitask. Often the practice of Yoga assists with mindfulness and many other health promoting elements that we will explore shortly.
Here are some ideas for an ?active rest day? or ?down time?:
? Take one day off after every 2-3 days in the gym or doing some type of formal exercise (5 mile run, strength circuit in the gym etc.) to give your mind and body a break.
? Take a day and instead of going to the gym, or the same part of the gym (like the cardio section), do something different like going for a walk or taking part in a Y offered Holistic class such as Yoga, Tai Chi or Pilates.
? In addition to your movement orientated exercise, do something new and relaxing: read a book, pick up a musical instrument or work in the garden.
? Block off a significant and consistent period of time for prayer, meditation or the quiet focus on a single element or thought a few times a week.
? Take a yoga class, I know it is already referred to above, but Yoga can be the ultimate practice of negating the stress of our surroundings en route to reducing stress and increasing well-being.
Why yoga for the reduction of stress and anxiety?
While regular aerobic exercise and strength training help, all that pushing pulling, and prancing on the treadmill, elliptical and draping yourself over your road bike for hours on end are not enough.
Yoga, trains the body, mind and spirit and may be just what you need to complete the puzzle of fitness. Yoga is a practice well established in ancient history?that will help you deal with the stress of modern life. Now more than ever, people are discovering and latching on to the benefits that Yoga provides.? Youth, college and professional athletes, including Olympians around the world are using this practice to increase their focus, enhance their performance and decrease their stress through the centering of the mind.? Well over 11 million people are reported to be practicing Yoga right now in America alone.
Yoga?s literal meaning is to yoke or unite and is the practice of uniting every aspect of a person, mind body and spirit, via physical postures, breathing exercises and meditation. This integrated approach to well-being quickly and positively impacts flexibility, strength and muscle tone as the mind and body work together in harmony.
As with different varieties and variances in forms of strength training and cardiovascular exercise, there are also many varieties of Yoga from which to choose, each with a unique focus.
- Hatha Yoga, the most widely practiced type, focuses on concentration and features gentle stretching and strengthening exercises.
- As a result of the belief that Prana, or Life force originates in the breath, Paranayama Yoga uses specific breathing exercises and the control of breath to increase vitality and energy.
- Mantra Yoga is verbal in nature and uses a repeated word or phrase?to aid in the control of the mind.
Some people use Yoga solely as a means of de-stressing and releasing tension, focusing their minds and relaxing their spirit. Others utilize Yoga as a means to increase flexibility and tissue pliancy.?The fact is, most? modern stress reduction techniques find their basis in the principals of Yoga.?Additionally, recent research indicates that Yoga favorably influences stress related diseases such as hypertension, insulin resistance, pain, cardiovascular disease, anxiety and depression.
The best way to start implementing Yoga into your weekly routine is to find a class that appeals to you.? Try one out and see which one fits.? At the Y we offer many classes including Basic Yoga, slow flow Yoga, Family Yoga, Pilates/Yoga fusion, Hatha Yoga, Kripalu Yoga, Power Flow Yoga, Restorative Yoga, Budokon Yoga, PiYo and tons more FREE with your Y membership.
I should mention, if you really want a tough workout, there are some forms of Yoga that can certainly get the job done. For example, Power Yoga entails a series of intense Yoga postures done in succession and really does a nice job of developing strength as well as relieving stress and increasing flexibility.
There are many methods people use to relieve stress and maintain focus.?This month keep in mind that what comprises your overall health and well-being in much more than traditional strengthening and cardiovascular exercise.?It is necessary to strengthen and focus the mind on the way to making it stronger along with the body that it controls.?The fitness of the mind is as important as the fitness of the body. ?Be intentional about creating space in your life for silence or noise, for solitude or enjoying togetherness as you find the healthy catharsis that will close the link in the chain of fitness and well-being or may open you up to a newer, healthier lifestyle.? Throw off any preconceived notions you may have about Yoga or other holistic avenues and enjoy the benefits that abound today.
Spring II program registration is fired up and ready to go at the Greater Beverly Y.?To sign up, hop on line or swing by the Greater Beverly Y welcome center today ?and charge toward summer more healthy than ever.
Here are some newer programs the Department of Health and Wellness will be offering for Spring II: Exercise For Low Back Pain; Chair Yoga, Recliner To Road Race, Tabata Circuit, Ripped on Ropes (full session class), Tai Chi, Brand New 2 Hour nutrition Workshops, Strength Training and Balance Development for the Older Adult and as always, many more to keep you moving and motivated!? Also, check out our Fat Tuesday Personal Service promotion going on now (see the Sterling Y Welcome Desk) saving you $ on Personal Training, Massage Therapy, Fitness assessments, Nutrition Consulting and more!
Please: let me know if you have any questions regarding this month?s newsletter or anything else pertaining to health and wellness, and I?m happy to assist.? You can reach me at walkera@northshoreymca.org or 978-564-3486.
Have a great Month!
In health,
Andrew
*Some objective material regarding Yoga was taken from the American Council on Exercise Fit Facts ?Is Yoga Right For You? publication 2009 ACEfitness.org*
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