Exercise and Immunity

We have recently discussed how to boost our immunity during this cold and flu season through healthy eating, vitamins and other natural remedies.

Another answer may be as easy as taking a daily walk or following a simple exercise routine a few times a week. Exercise not only helps your immune system fight off simple bacterial and viral infections, but it may actually decrease the incidence of illnesses such as heart disease, osteoporosis, and cancer.

How does exercise cause a boost in your immune system? There are several theories. First, physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance of a cold, flu, or other airborne illness) and may flush out carcinogens (cancer-causing cells) by increasing waste output, such as urine and sweat.

Another possible reason is that exercise is responsible for sending antibodies and white blood cells (the body's defense cells) through the body at a quicker rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The increased rate of circulating blood may also trigger the release of hormones that "warn" immune cells of intruding bacteria or viruses.

Furthermore, the temporary elevation of body temperature may inhibit bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.) Finally, exercise slows down the release of stress-related hormones. Stress increases the chance of illness, so physical activity could reverse this factor.

While all this is good news for those who already exercise, do not "over-do" physical activity. People who already exercise regularly are cautioned not to develop too vigorous a workout program in the hopes of increasing the immunity benefits. Heavy, long-term exercise (such as marathon running and intense gym training - 90 mins or more) could actually decrease the amount of white blood cells circulating through the body and increase the presence of stress-related hormones.

Studies have shown that the people who benefit most from starting (and sticking to) an exercise program are those who go from a sedentary ("couch potato") lifestyle to a moderately energetic lifestyle. A moderate program can consist of daily 20 to 30 minute walks, going to the gym every other day, playing golf regularly, or bicycling with the children a few times a week.

So, while we don't know exactly how and why exercise increases your immunity to certain illnesses, we do know that exercise helps. It decreases our chances of developing heart disease and osteoporosis and may help us avoid those nagging coughs and colds. Exercise can help us feel better about ourselves, just by making us feel more energetic and healthier. So go ahead, take that aerobics class or go for that walk - and feel better and healthier for it.

- Shannan

Source: how stuff works

Set A Fitness Goal

I have written a couple times about exercise and how important it is for all of us to do something physical at least a few time a week. Well, I am challenging you to take it to the next level.

Last winter I started running at the gym and set the goal for myself to be able to run 3 miles fairly easily. I thought that is where I should be considering my age and physical ability. I acheived that goal and have pushed on to bigger and better distances. Now in just under two weeks I am signed up to run The Crim, a 10 mile race in my area. And, in October, I signed myself up to run a half marathon, The Brooksie Way. This scares me a little, but I know a lot of people that did it last year and have a lot of friends working toward it this year so why can't I right???

As I was researching half marathon training schedules, I was a little nervous that they were going to expect me to run long distances several times per week, but I was pleasantly surprised to see that shorter runs are an important part of the training schedule. I am not a natural when it comes to running and don't want to injure myself by pushing too hard.

So next time you are contemplating your workout it may be nice to have your own fitness goal. Maybe your goal is to be able to walk a mile, run a mile or to run a marathon. No matter what, it feels good to set goals and reach them. My big advice, make them acheivable. Don't start out with the marathon if you are not much of a runner. That is just discouraging. Take baby steps and enjoy your successes along the way.

- Shannan

Walking

I have heard a lot about walking lately. Most of us can do it, but don't think much about it. Walking is an important form of exercise and all you need to do is find 30 minutes per day to reap the benefits.

Here is a great article about the benefits of walking...

If a daily fitness walk could be put in a pill, it would be one of the most popular prescriptions in the world. It has so many health benefits. Walking can reduce the risk of many diseases — from heart attack and stroke to hip fracture and glaucoma. These may sound like claims on a bottle of snake oil, but they're backed by major research. Walking requires no prescription, the risk of side effects is very low, and the benefits are numerous:

Managing your weight. Combined with healthy eating, physical activity is key to any plan for long-lasting weight control. Keeping your weight within healthy limits can lower your risks of type 2 diabetes, heart disease, stroke, cancer, sleep apnea, and osteoarthritis.

Controlling your blood pressure. Physical activity strengthens the heart so it can pump more blood with less effort and with less pressure on the arteries. Staying fit is just as effective as some medications in keeping down blood pressure levels.

Decreasing your risk of heart attack. Exercise such as brisk walking for three hours a week — or just half an hour a day — is associated with a 30% to 40% lower risk of heart disease in women. (Based on the 20-year Nurses' Health Study of 72,000 female nurses.)

Boosting "good" cholesterol – the level of high-density lipoproteins (HDL). Physical activity helps reduce low-density lipoproteins (LDL or "bad" cholesterol) in the blood, which can cause plaque buildup along the artery walls — a major cause of heart attacks.

Lowering your risk of stroke. Regular, moderate exercise equivalent to brisk walking for an hour a day, five days a week, can cut the risk of stroke in half, according to a Harvard study of more than 11,000 men.

Reducing your risk of breast cancer and type 2 diabetes. The Nurses' Health Study also links regular activity to risk reductions for both these diseases. In another study, people at high risk of diabetes cut their risk in half by combining consistent exercise like walking with lower fat intake and a 5% to 7% weight loss.

Avoiding your need for gallstone surgery. Regular walking or other physical activity lowers the risk of needing gallstone surgery by 20% to 31%, found a Harvard study of more than 60,000 women ages 40 to 65.

Protecting against hip fracture. Consistent activity diminishes the risk of hip fracture, concludes a study of more than 30,000 men and women ages 20 to 93.

The list goes on and on. Many other studies indicate a daily brisk walk also can help:

Prevent depression, colon cancer, constipation, osteoporosis, and impotence
Lengthen lifespan
Lower stress levels
Relieve arthritis and back pain
Strengthen muscles, bones, and joints
Improve sleep
Elevate overall mood and sense of well-being.

Keep it Steady
A steady routine is the most important factor in getting the most out of your exercise program. Walking for at least 30 minutes a day, 5 or more days a week is recommended.

Use these tips to keep you on track:

During your walks, you should be able to maintain a conversation. If you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.

Walk around the local area after lunch or dedicate 15 minutes to walking up and down stairs. Climbing is an excellent way to strengthen your heart.

At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.

The Best Medicine
Any amount of walking is good, but for the best health results, set a brisk pace and walk for 30 minutes at least 5 times a week. Be sure to check with your doctor on the level of exercise that's best for you.

Enjoy your walk!
- Shannan

Sources: aarp.org

Exercise and Age

As I may have mentioned in past posts, I am an avid exerciser and over the last 13 years or so, I have maintained some sort of cardio and weight training routine. Just like most people some periods were a little more off than on, but I always come back to it. I bring this up only to make the point that I am in okay shape. Oh, and by the way, I recently turned 40.

On Thursday I was in my regular Kick-Punch cardio kickboxing class. I was still feeling sore from Monday's weight training and suffering from a sore foot that seems to be a chronic problem at this point. It was hard to motivate (I was feeling old) and I mentioned it to one of my classmates who just happens to be 5 - 10 years older than me. At that point she said the greatest thing which has stuck with me ever since. "We just work harder. As you get older, it is like running up hill. You have to work harder to maintain the pace." The best part is that she said it with a smile on her face and I completely understood where she was coming from. We are strong and we have the ability to work harder mentally and physically. Thinking about this has motivated me to push forward.

So what is my point? It is so important to maintain OR improve as we get older. Even if you don't exercise today, you can still reap the benefits and you will. Here is an excerpt from a great article I found regarding staying active at any age.

Staying Active: Time's Natural Impact

With each passing decade, our bodies lose more muscle mass and bone density, and, in turn, strength and flexibility. Fortunately, this process can be reversed at any stage in your life by revving up your physical activity. "You're never too old to exercise," says Dr. Rosanne Leipzig, professor and vice-chair of Geriatrics at Mount Sinai Medical Center, in New York City. "There are clinical trials, even in nursing home patients over age 90, showing that you can improve your health and well-being by starting to exercise at any age."

Most people in good health don't need their doctor's okay to start a moderate exercise program, such as daily walking. Under certain circumstances, however, a visit to the doctor's office is in order. "If you're past age 60 and have a serious chronic disease, let your doctor know before you begin exercising," says Dr. Church. "And if you're planning anything more rigorous than walking — say, biking, rowing, or swimming — certainly check with your doctor first."

Staying Active: The Exercise Rx

For overall health and well-being, it's important to incorporate four types of exercise into your routine:

Aerobic, or cardiovascular, activities, to make the heart and lungs work harder. Try to spend at least 30 minutes a day engaging in activities like biking, walking briskly, dancing, swimming, or taking a water aerobics class. You can also raise your heart rate simply doing chores around the house: vacuuming, gardening, raking leaves, or washing the car.

Strengthening exercises, to build bone density and strengthen muscles used for daily activities, such as climbing stairs. Aim to do strengthening exercises two to three times a week, using dumbbells, resistance bands, weight machines, or foam weights in a pool. To learn correct form and prevent injury, take a class at a gym, YMCA, or senior center.

Stretching, to increase flexibility and allow easier movement. Stretch on your own for 10 minutes a day, or sign up for a stretching class. Yoga and Pilates also incorporate many stretching techniques.

Balance exercises, to reduce the risk of falling. Tai chi and yoga can improve your equilibrium. Or practice standing on one foot, then the other — if possible, without holding onto a support.

So no matter what your age or your physical ability, I hope you will take the opportunity to move today. It's never too late!

- Shannan

Source: Everyday Health

Benefits of Yoga

I have done yoga on a not very regular basis for the past couple of years at my gym. And, although I always end up feeling relaxed after spending a couple minutes still on the floor at the end of class, I can't say I really ever "got" the whole concept. This is until I attended a class at my local lululemon athletica store a couple weeks ago. I am not sure if it was because I was in a room full of strangers, in a retail store as people were walking by and didn't want to look like a fool, but I was really able to concentrate and focus on myself for a change. I didn't watch what others were doing. I simply listened to the instructor, who was very non-judgemental, slow and deliberate in his direction, and blocked out the world around me. It was amazing how the movements/poses were easier for me than they ever had been and my mind cleared itself of all of its stresses and thoughts. This is something rare for me and probably most busy moms.

I tried to duplicate the experience last weekend at my gym. I am sad to say it wasn't quite the same. I guess that is why they call it " yoga practice" though. You really do have to work not only on the physical part, but also on the mental part. Clearing my mind of all thoughts and truly being in the moment is one of the most difficult things for me. And, as it was explained to me by another yoga instructor, the physical part of yoga gives you something to do with your body as you work on clearing your thoughts. Make sense to you? It did to me.

Now that is not to say that there aren't tons of great physical benefits to practicing yoga as well. I am just not so sure which is more important sometimes... So whether you are addicted to yoga or are just thinking of trying it, here is a great list of the health benefits of yoga, both physical and mental. (sorry it is so long but it covers all the bases so well I had to share)

By the way, after reading this list you are anxious to take a class, check to see if you have a lululemon store near you. Many, if not all, offer free yoga classes at their stores taught by yoga instructors from local studios. It is a great way to try it out!

77 Surprising Health Benefits of Yoga

Over the past several years, yoga has experienced an upsurge in popularity in the western world. While many associate yoga with new age mysticism or the latest fad at the gym, yoga is actually an ancient practice that connects the mind, body, and spirit through body poses, controlled breathing, and meditation. The practice of yoga has many health benefits associated with it, so read below to discover 77 benefits to be gained.

Health Benefits Within
From lowering blood pressure to increasing pain tolerance, the following health benefits can all be discovered within the body.

1. Blood pressure. A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body. These two exercises can help lower blood pressure.
2. Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats. Regularly practicing yoga provides a lower pulse rate.
3. Circulation. Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.
4. Respiratory. Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better fitness.
5. Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.
6. Organs. Yoga practice massages internal organs, thus improving the ability of the body to prevent disease. Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if something isn’t functioning properly, thereby allowing for quicker response to head off disease.
7. Gastrointestinal. Gastrointestinal functions have been shown to improve in both men and women who practice yoga.
8. Immunity. Yoga practice has frequently been correlated with a stronger immune system. Read this article for more on the immune system and yoga, including some poses that specifically work on areas of immunity.
9. Pain. Pain tolerance is much higher among those who practice yoga regularly. In addition to pain tolerance, some instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more on back pain).
10. Metabolism. Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent yoga practice helps find the balance and creates a more efficient metabolism.

Health Benefits Without
Just as many health benefits occur within the body, there are many benefits that can actually be experienced from without the body. From better sleep to more energy and strength, this list provides several benefits found on the outside of the body.

11. Aging. Yoga stimulates the detoxification process within the body. Detoxification has been shown to delay aging, among many other health benefits.
12. Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.
13. Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength. Find out more about how yoga works as an excellent method of strength training in this article.
14. Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired.
15. Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles.
16. Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better. Read here for more on sleep and yoga, as well as some positions for helping induce sleep.
17. Balance. An integral part of the yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class.
18. Integrated function of the body. Yoga is derived from Sanskrit and means "to join together and direct one’s attention." This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements.
19. Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
20. Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc). Read how this swimmer uses yoga to strengthen her core and improve her swimming.
21. Sexuality. Yoga can improve your sexuality through better control, more relaxation, and more self-confidence. Read more about the yoga and sexuality connection here.

Emotional Health Benefits
Due to the strong mind-body connection of yoga, there are many emotional benefits to be gained from a consistent yoga practice. Find out how yoga can help improve emotional health with this list.

22. Mood. Overall well-being improves with yoga practice. The combination of creating a strong mind-body connection, creating a healthy body, and focusing inward can all lead to improvement in your mood.
23. Stress Reduction. The concentration required during yoga practice tends to focus your attention on the matter at hand, thereby reducing the emphasis you may have been putting on the stress in your life. Read more about yoga and stress management here.
24. Anxiety. One benefit to the controlled breathing used in yoga is a reduction in anxiety. Learn more about how you can use yoga breathing to reduce your anxiety.
25. Depression. Some believe the negative feelings that you may be repressing are brought to the surface during some types of yoga exercise. When this happens, the negative energy is no longer stuck within you, but released through exercise. Regularly releasing this negativity leads to a reduction of depression in many people.
26. Self-acceptance. Focusing inward and realizing through your yoga practice that perfection is not the goal, self-acceptance begins to take over. This post describes how success is not measured by perfectionism in yoga.
27. Self-control. The controlled movements of yoga teach you how to translate that self-control to all aspects of your life.
28. Mind-body connection. Few other exercises offer the same mind-body connection that yoga does. As you match your controlled breathing with the movements of your body, you retrain your mind to find that place of calm and peace that long-time yogis know.
29. Positive outlook on life. Continued practice of yoga results in a balance of many hormones and nervous system, which brings about a more stable, positive approach to life.
30. Hostility. Most yogis report a huge reduction in the amount of hostility they feel as well as a sense of control when anger flares. This calm effect is likely from the relaxation and meditation that is incorporated in their yoga practice that leads to an overall calming of the nervous system. Less hostility means lower blood pressure and stress and a healthier approach to life.
31. Concentration. Researchers have shown that as little as eight weeks of yoga practice can result in better concentration and more motivation.
32. Memory. Improved blood circulation to the brain as well as the reduction in stress and improved focus results in a better memory.
33. Attention. The attention required in yoga to maintain the structured breathing in conjunction with yoga poses sharpens the ability to keep a sharp focus on tasks.
34. Social skills. In yoga, you learn the interconnectedness of all of life. Your yoga practice soon evolves from a personal journey to one connecting to to the community at large where your social skills improve along with your yoga practice.
35. Calmness. Concentrating so intently on what your body is doing has the effect of bringing calmness. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

Body Chemistry
Several aspects of body chemistry such as glucose levels and red blood cells are affected by yoga. Learn how you can improve your body chemistry through yoga.

36. Cholesterol. Yoga practice lowers cholesterol through increased blood circulation and burning fat. Yoga practice is a great tool to fight against harmful cholesterol levels.
37. Lymphatic system. Your lymphatic system boosts your immunity and reduces toxins in your body. The only way to get your lymphatic system flowing well is by movement. The specific movements involved in yoga are particularly well-suited for promoting a strong lymphatic system.
38. Glucose. There is evidence to suggest that yoga may lower blood glucose levels.
39. Sodium. As does any good exercise program, yoga reduces the sodium levels in your body. In today’s world of processed and fast foods that are full of sodium, lessening these levels is a great idea.
40. Endocrine functions. Practicing yoga helps to regulate and control hormone secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health.
41. Triglycerides. Triglycerides are the chemical form of fat in the blood, and elevated levels can indicate a risk for heart disease and high blood pressure. A recent study shows that yoga can lead to "significantly lower" levels of triglycerides. Read more about the results of that study here.
42. Red blood cells. Yoga has been shown to increase the level of red blood cells in the body. Red blood cells are responsible for carrying oxygen through the blood, and too few can result in anemia and low energy.
43. Vitamin C. Vitamin C helps boost immunity, helps produce collagen, and is a powerful antioxidant; and a yoga regimen can increase the vitamin C in your body.

Exercise Health Benefits
As a form of exercise, yoga offers benefits that are sometimes not easily found among other exercise regimens. All of the following gains are benefits to practicing yoga.

44. Low risk of injury. Due to the low impact of yoga and the controlled aspect of the motions, there is a very low risk of injury during yoga practice compared to other forms of exercise.
45. Parasympathetic Nervous System. In many forms of exercise, the sympathetic nervous system kicks in, providing you with that fight-or-flight sensation. Yoga does the opposite and stimulates the parasympathetic nervous system. The parasympathetic system lowers blood pressure and slows the pace of your breathing, which allows relaxation and healing.
46. Muscle tone. Consistently practicing yoga leads to better muscle tone.
47. Subcortex. Subcortical regions of brain are associated with well-being, and yoga is thought to dominate the subcortex rather than the cortex (where most exercise dominates).
48. Reduced oxygen consumption. Yoga consumes less oxygen than traditional exercise routines, thereby allowing the body to work more efficiently.
49. Breathing. With yoga, breathing is more natural and controlled during exercise. This type of breathing provides more oxygen-rich air for your body and also provides more energy with less fatigue.
50. Balanced workout of opposing muscle groups. As with all of yoga, balance is key. If a muscle group is worked in one direction, it will also be worked in the opposite direction to maintain balance. This balance results in a better overall workout for the body.
51. Non-competitive. The introspective and self-building nature of yoga removes any need of competition in the exercise regimen. With the lack of competition, the yogi is free to work slowly to avoid any undue injury as well as promote a more balanced and stress-free workout.
52. Joint range of motion. A study at the University of Pennsylvania School of Medicine indicated that joint range of motion was improved by participants who practiced yoga.
53. Eye-hand coordination. Without practice, eye-hand coordination diminishes. Yoga maintains and improves eye-hand coordination.
54. Dexterity. The strong mind-body connection and flexibility gained from yoga leads to grace and skill.
55. Reaction time. Research done in India shows that reaction time can be improved with specific yoga breathing exercises in conjunction with an already established yoga practice. The improvement was attributed to the faster rate of processing and improved concentration gained from yoga.
56. Endurance. Working the entire body, yoga improves endurance and is frequently used by endurance athletes as a supplement to their sport-specific training.
57. Depth perception. Becoming aware of your body and how it moves, as one does in yoga practice, leads to increased depth perception.

Disease Prevention
Studies indicate that following a consistent yoga practice can help prevent the following diseases.

58. Heart disease. Yoga reduces stress, lowers blood pressure, keeps off weight, and improves cardiovascular health, all of which lead to reducing your risk of heart disease.
59. Osteoporosis. It is well documented that weight-bearing exercise strengthens bones and helps prevent osteoporosis. Additionally, yoga’s ability to lower levels of cortisol may help keep calcium in the bones.
60. Alzheimer’s. A new study indicates that yoga can help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s. Meditation like that practiced in yoga has also been shown to slow the progression of Alzheimer’s.
61. Type II diabetes. In addition to the glucose reducing capabilities of yoga, it is also an excellent source of physical exercise and stress reduction that, along with the potential for yoga to encourage insulin production in the pancreas, can serve as an excellent preventative for type II diabetes.

Symptom Reduction or Alleviation
While this list is not comprehensive, the following diseases or disorders can all be helped by maintaining a yoga practice.

62. Carpal tunnel syndrome. Individuals with carpal tunnel syndrome who practiced yoga showed greater improvement than those who wore a splint or received no treatment at all. Researchers saw improved grip strength and reduction of pain in the study participants.
63. Asthma. There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga.
64. Arthritis. The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints provides an excellent exercise to relieve arthritis symptoms. Also, the stress relief associated with yoga loosens muscles that tighten joints.
65. Multiple sclerosis. According to this article, "yoga is now recognized as an excellent means of MS management." Additionally, National Center for Complementary and Alternative Medicine is funding a clinical trial of yoga for treating multiple sclerosis.
66. Cancer. Those fighting or recovering from cancer frequently take advantage of the benefits that yoga provides. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have a better overall well-being.
67. Muscular dystrophy. Using yoga in the early stages of muscular dystrophy can help return some physical functions. The practice of Pranayam yoga helped one teen regain many of his abilities lost to muscular dystrophy. Learn more in this article.
68. Migraines. Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers. This post describes how yoga can reduce migraines.
69. Scoliosis. Yoga can straighten the curvature of the spine associated with scoliosis. Find out how this yogi cured her scoliosis and continues to help others as well.
70. Chronic bronchitis. Exercise that does not elevate respiration, yet increase oxygen levels in the body is ideal for treating chronic bronchitis. Luckily, yoga can do this, as well as aerate the lungs and provide energy.
71. Epilepsy. Focusing on stress reduction, breathing, and restoring overall balance in the body are the focus of how yoga can help prevent epileptic seizures.
72. Sciatica. The intense pain associated with sciatica can be alleviated with specific yoga poses. Here are 10 great ones to help relieve pain.
73. Obsessive Compulsive Disorder. Studies of people with OCD have shown that practicing yoga has lead to a reduction in symptoms–resulting in less medication or medication no longer needed.
74. Constipation. Due to the practice of yoga and overall better posture, the digestive and elimination systems work more efficiently. If the practitioner also has a healthy diet, any constipation will be eliminated through yoga.
75. Allergies. Using a neti pot to clear the sinuses is an ancient form of yoga to help reduce or eliminate allergy symptoms. Certain types of breathing can also help clear the nasal passages.
76. Menopause. Yoga practice can help control some of the side effects of menopause. Learn how the bridge pose can help reduce hot flashes here.
77. Back pain. Yoga reduces spinal compression and helps overall body alignment to reduce back pain. Find a yoga pose to help lessen back pain here.

Namaste, Shannan

Source: NursingDegree.net

Strength Training for Women

As a self proclaimed gym rat and former amateur body-builder, I am a huge proponent of strength training for everyone, especially women. Now I know what some of you are thinking...won't I get bulky, I want to lose fat so I do cardio, I don't feel comfortable lifting weights because I don't know what I am doing.

Maybe I can change your mind with a few facts about the benefits of weight lifting for women:

You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
You Decrease Your Risk Of Osteoporosis. Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

If that doesn't do it for you, much of our weight gain in our 40s and 50s can be attributed to the slow down in metabolism due to muscle loss. We lose as much as a half-pound of muscle per year after age 25 if we do not exercise to maintain it.

Did you know that even Marilyn Monroe pumped iron? read more... You can do it to!

Don't know how to get started?

• Here is a great article called Weight Training 101. It walks you through some basic strength training principles and how to set up a routine.


• If you belong to a gym, consider meeting with a trainer for a run through of all of the machines and to learn some basic exercises.


• If you are working out at home, subscribe to or visit the website of a magazine like Self. They feature new exercises each month that you can try on your own.


• There are also tons of workout videos on the market which could offer some variety.


• And don't forget the old standby's...push-ups, sit-ups, squats and lunges that can all be done in the comfort of your own home!
  

I hope you will give it a try. You might even like it!
- Shannan

Sources: About.com/Sports Medicine, bnet, MIT, About.com/Exercise

What motivates you to exercise?

I started a group called Fit Group on a health activist community site that I am a member of called WEGO Heath. My goal with the group is to allow others interested in exercise to discuss what they are doing and to inspire each other to get out there and get moving.

To my surprise (sort of) I started getting responses from people not on what they were doing to stay fit, but on why they weren't doing much or how they only reluctantly exercised. Rather than feel negative or discouraged, I became inspired to personally motive the group members to get up and get going. One of the biggest complaints about exercising is boredom and I totally understand that. I have a very busy mind and overcoming that is more than half the battle.

One of the women actually wrote a short blog post about being a habitual gym quitter. It was great! She pointed out that 80% of your exercising success is actually showing up. Nothing could be more true. Whether you are jumping in your car to hit the gym or going for a walk around the 'hood, you are the only one that can make that happen.

Why do you exercise?

1. Weight Loss - We all know that a thinner you is a healthier you and exercising burns calories, builds muscle and revs metabolism.

2. Athletic Look - Once you become somewhat satisfied with the number on the scale working out to achieve a certain look kicks in. This has been my motivation for a long time - tone, slightly defined arms, legs/butt that don't jiggle too much, flat stomach, I could go on forever.

3. Mental Workout - A mental workout not only satisfies your physical goals, but lifts your mood and reduces your stress. If you can get to this point, exercise is a priority in your life. You are benefitting far beyond what you ever could have imagined in the beginning. The scale becomes less of an issue and the look comes more easily.

I am #3. I really crave my workout and although the physical look is still important to me, I thrive on knowing that I have done something great for my health and feel energized and ready to take on the world. This is why I get so excited about motivating others to exercise. Once you make it a life habit, the rewards are beyond expectation.

A few simple ways to stay motivated:

1. Find an activity you enjoy. Whether it is walking, swimming, biking, jogging, aerobics, weight training, dancing or yoga, you have to have a little love for what you are doing or you just won't stick too it.

2. Take it slow. Don't kill yourself right out of the shoot. Like the old tortoise says "slow and steady wins the race". It is most important in the beginning to create the habit of exercising for yourself rather than overdo it.

3. Find a workout buddy. Take it upon yourself to motivate someone else to exercise. Once again, no matter what the workout is, a walk around the block, weight training or whatever, if you are expected to be there for someone else, I know you will.

4. Take a class. Group fitness classes are a great way to get a good workout in. You get motivation from the instructor, make friends and hopefully enjoy sweating with the group.

5. Keep your mind busy. Boredom is a huge problem so load up the i pod with your favorite tunes or maybe get a new audio book from the library.

6. Create a schedule. If you belong to a gym and show up on the same days around the same time, faces become familiar and eventually you are likely to meet some new friends. They will wonder where you are if you haven't shown up in a few days.

7. Don't make it all about weight. Although losing weight is a hugely motivating factor, don't get too discouraged if the scale doesn't move. As long as you keep working out, change is on the way. You will be building muscle which increases metabolism, working your heart to maintain better cardiovascular health, as well as controlling your blood sugar. If you really need a number, get your body fat percentage measured. For me this is a much better indication of body composition and progress.

I would love to hear what motives you to exercise or how you manage to stick with it. Please leave me a comment then get out there and get moving!!

- Shannan

Benefits of Exercise

Living a Whole Life means more than just eating right. Regular exercise can make you feel better, give you more energy to do the things you need and want to do each day and may even help you live longer.

If you need motivation to start an exercise program or to keep up with the one you already have, the merits of exercise are hard to ignore. Exercise can help prevent chronic health conditions, boost confidence and self esteem regardless of age, sex or physical ability.

Below are 7 benefits of regular physical activity:

1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Exercise even reduces feelings of depression and anxiety.

2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise might be the ticket. Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities. This one's a no-brainer. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.

4. Exercise strengthens your heart and lungs.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular exercise can leave you breathing easier. Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day. A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

6. Exercise can put the spark back into your sex life.
Are you too tired to have sex? Or feeling too out of shape to enjoy physical intimacy? Exercise to the rescue. Regular exercise can leave you feeling energized and looking better, which may have a positive effect on your sex life.

7. Exercise can be — gasp — fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical! Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
Are you convinced? Good. Start reaping the benefits of physical activity today!

Source: MayoClinic.com