EXERCISE IS MEDICINE

This January I participated (on-line web conference) in the new "Exercise is Medicine" global conference.   VERY exciting and extremely encouraging global health initiative!

Click here:  http://www.youtube.com/watch?v=YusqoiXLJkU

--
Blessed for your highest good,
~ Sherry


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

EXERCISES TO IMPROVE YOUR POSTURE

Exercises to Improve Posture 

 

"HAPPY NEW YEAR!" 

Stand tall in the New Year.  Being physically active is an important part of improving your posture.  Doing the right exercises can actually decrease some of the visible symptoms of osteoporosis, improve your balance, and reduce your risk of falling.  Studies have shown that individuals with a dowager’s hump who consistently practiced a series of specific spinal exercises strengthened their spines, became more flexible, and reduced their humps over the course of a year.

Here are some exercises recommended exercises:

• Strengthen the upper back. While sitting, place hands behind your head, elbows out. Use shoulders to pull elbows back slightly. Return to sitting position.
  
• Strengthen the shoulders. Stand facing a corner, about one step away. Put your forearms up against each wall, elbows even with your shoulders. Keep your neck relaxed and chin slightly tucked. Tighten your stomach. Pinch your shoulder blades together across your back. Hold, then relax. Repeat. You can also strengthen shoulders by standing facing one wall and placing both hands flat against it above your head. Alternating arms, slide one hand down the wall to shoulder height and then up again.
  
• Use a wall for support during weight training. Standing against a wall can help keep your body aligned correctly as you lift weights (for example, bicep curls or raising arms above your head). Face forward (chin and head high), bend your knees slightly, and keep your stomach tight as you do standing exercises.
  
• Floor exercises. When you do floor exercises to strengthen your core, keep your belly button pulled in towards your spine and avoid arching your lower back or lifting your head. Learn how to use your abdominal muscles to lift and move your legs.

This is just a glimpse of the ways in which you can have healthy, strong posture despite osteoporosis.

Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

KEGEL EXERCISES ~ A HOW-TO GUIDE FOR WOMEN

Kegel exercises can help you prevent or control urinary incontinence and other pelvic floor problems.  Pelvic floor muscles, which support the uterus, bladder and bowel, as well as aid sexual intimacy.  You can do Kegel exercises discreetly just about anytime, whether you're driving in your car, sitting at your desk or relaxing on the couch. You can even do Kegel exercises when you're pregnant. Start by understanding what Kegel exercises can do for you — then follow step-by-step instructions from the Mayo Clinic staff for contracting and relaxing your pelvic floor muscles.

WHY DO KEGEL EXERCISES MATTER?
Many factors can weaken your pelvic floor muscles, from pregnancy and childbirth to aging and being overweight. This may allow your pelvic organs to descend and bulge into your vagina — a condition known as pelvic organ prolapse. The effects of pelvic organ prolapse range from uncomfortable pelvic pressure to leakage of urine. Pelvic organ prolapse isn't inevitable, however. Kegel exercises can help delay or even prevent pelvic organ prolapse and the related symptoms.

HOW TO DO KEGEL EXERCISES
It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:

• Find the right muscles. Insert a finger inside your vagina and try to squeeze the surrounding muscles. You should feel your vagina tighten and your pelvic floor move upward. Then relax your muscles and feel your pelvic floor return to the starting position. You can also try to stop the flow of urine when you urinate. If you succeed, you've got the basic move. Don't make a habit of starting and stopping your urine stream, though. Doing Kegel exercises with a full bladder or while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.
  
• Perfect your technique. Once you've identified your pelvic floor muscles, empty your bladder and sit or lie down. Contract your pelvic floor muscles, hold the contraction for five seconds, then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
  
• Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  
• Repeat three times a day. Aim for at least three sets of 10 repetitions a day. You might make a practice of fitting in a set every time you do a routine task, such as checking email, commuting to work, preparing meals or watching TV. 

WHEN TO EXPECT RESULTS
If you do your Kegel exercises faithfully, you can expect to see results — such as less frequent urine leakage — within about eight to 12 weeks. For some women, the improvement is dramatic. For others, Kegel exercises simply keep problems from getting any worse. For continued benefits, make Kegel exercises a permanent part of your daily routine.

10 FUN EXERCISES YOU CAN DO WITH A BUDDY

MORE FUN TOGETHER! ~ Fitness experts say having an exercise buddy keeps you focused on goals and makes the regimen feel less like work.  Exercise buddies s are a fantastic way to keep you accountable especially when you are just starting a new exercise plan or life gets too busy.

Working out with a partner is also a simple way to integrate new exercises (and a little fun) into a workout routine that has become a little mundane. 

Here are 10 exercises designed for two that you can try during your next workout: 

1. Back, Core ~ Partner Pull-Down
2. Back, Glutes, Quads, Hamstrings and Calves ~ Partner-Assisted Squats
3. Glutes, Quads, Hamstrings and Back ~ Double Bridge
4. Glutes, Hamstrings and Back ~ Medicine Ball Over and Under
5. Chest ~ Partner Chest Toss with Medicine Ball
6. Partner Chest Press
7. Upper Back ~ Partner Row
8. Arms, Obliques ~ High-Low Partner Exercise
9. Shoulder, Triceps, Chest, Back, Abs ~ Five Alive
10. Triceps ~ Triceps Extension with Tubing

Have more fun together!  

Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

30 WAYS TO OUT-SMART TEMPTATIONS

Did I tell you that one of my favorite Health-Fitness-Wellness sites is "SPARKPEOPLE.COM"?

I just love this FREE SparkPeople.com website.  It a very user friendly site FULL of very practical, motivational, instructional, supportive, and creative health and wellness.   I encourage you to give it a try and to sign up for their free email newsletters for a while.   I think you'll really like the benefits.

TRY THIS: "30 Ways to Outsmart Temptations":

 http://www.sparkpeople.com/resource/calendar_2009_outsmart_temptation.pdf

May your Thanksgiving be blessed, and truly Happy!

Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

10 WAYS TO EXERCISE AT WORK

Work Out While You Work

Starting with where you park your car, you can build easy exercise strategies into your workday in no time at all and burn extra calories each day that can really add up in the week. Start with these 10 office exercises.

The reality is that most of us sit too much, either driving in a car or at our desks. “Our spines, legs, and arms weren’t supposed to be sitting all day. It can make some abnormal curves in your spine that can really create a lot of strain on your back muscles

Being sedentary also can affect your circulation. You can be more at risk for leg swelling and also blood clots in your legs.

Studies have shown that the less you move during the day, the less productive you are.

1. Park Far Away ~ Park a reasonable distance from where you need to be and walk the rest of the way. If you use a parking garage, consider this strategy: Park on a lower level, climb the stairs to a higher level, and walk back down the ramp. You can do this easy exercise any time in your day, whether going to your job or running errands on the weekend.

2. Take The Stairs ~ Whether you need to talk to a colleague on another floor or you just have a few extra minutes, climbing stairs is an excellent office exercise to burn fat, tone muscle, and get your heart pumping. Keep a stylish pair of sneakers or cross-trainers at work for walking and stair-climbing

3. Stand Up For Exercise ~ One of the big things that I have people do is try to interrupt their sitting. Use the speakerphone, for example. Because if you don’t have to be sitting and writing, you could stand and pace and that helps with the circulation and with the spine  Try to find time to stand at intervals throughout the day or rearrange your workspace to have a standing workstation rather than a seated one.

4. Switch out your chair for a stability ball ~ Trade in your desk chair for a stability ball or invest in one of the hemisphere versions that sits on your chair.  It makes you use your legs a little bit more, as well as helps strengthen your core. Tips: Arch your back slightly, tuck your tummy in, and keep your feet flat on the floor and all joints (knees, ankles, hips) at 90-degree angles.

5.Work your arms with light hand weights and/or resistance bands ~ You may not be able to pump iron at work, but you can still stretch and tone.: Start with a few shoulder rolls, both forward and backward, and gentle neck rolls. If you have time, add in a biceps curl or triceps extension. You can keep light hand weights at your desk or use a resistance band tied to a drawer handle.

6. Do calf raises, toe flex, and leg stretches ~ No one can see what you’re doing under your desk, so take frequent opportunities to stretch your legs and feet. Start with flat feet, and then raise and lower the heel of each foot 5 to 10 times. Next switch to lifting your toes: Raise one leg and point your toe slowly 5 to 10 times; do the same on the other side. Finally, raise one leg and circle your ankle several times; switch legs.

7.Get up and move ~ Time management can help you build easy exercise into your workday. “I know a lot of times people say, ‘Okay, this morning I am going to crank out this report,’ and then they sit for three hours straight,” says Reicherter. It’s much better to break up your sitting time every hour or so with other activities. Work at your desk for 45 minutes and then get up to make a phone call or do some filing.

8.Try Yoga or Tai Chai ~ Yoga or tai chi will give you some options for easy exercise you can do virtually anywhere. Both of these workout styles emphasize flexibility, balance, and attention to your breathing. They can be relaxing in addition to supporting your overall health. Work with a trained teacher or physical therapist to create a mini-routine for an office workout.

9. Perform Desk Push Ups ~ A great piece of equipment for office exercise could be right at your fingertips: your desk. Take a few moments to do some push-ups at your desk. This will strengthen your arms and shoulders. Stand up facing your desk, place your hands shoulder width apart, and slowly lower your torso toward the desk; then slowly push back up, and repeat several times. Challenge yourself by adding to the number of reps you complete each day.

10 Use Stress Balls for toning ~ These tough little rubber or foam fist-sized balls are not just for stress relief.  I strongly recommend them as a way to strengthen and tone your hands.  With repetition, you can really gain some arm strength.  It’s especially good for people who type a lot. Keeping those muscles strong and flexible can help prevent wrist and hand problems. Best of all, you can do this quick workout without leaving your desk.

Blessed for your highest good!

><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

SAFETY TIPS FOR EXERCISNG IN THE DARK

Dealing with Daylight Savings Time.

This weekend most of us around the country will be turning our clocks back which will allow us to have that extra hour of sleep we gave up last March. However, with the time change comes a challenge when exercising in the darkness of the night or early morning hours. Whether you are a runner, walker or cyclist, the shorter daylight hours can pose a factor in keeping you safe while working out.

A few weeks ago I received an email with the following statistic in the by-line--"122,000 Runners, Walkers and Cyclists are hit by cars each year." This statistic was provided by the Insurance Institute of Highway Safety. While this statistic did not differentiate between day and night time exercisers, it is important that we all, not matter what time of day or night we exercise, be a defensive exerciser.

Measures to Take to Keep You Safe

·         Be sure to wear a reflective vest so that this makes you more noticeable to drivers.

·         Wear reflective bands on arms and legs if your workout gear does not have reflective strips. The reason, the motion of the reflection when running, walking or cycling makes you more noticeable to drivers in the dark.

·         Wear a headlamp so that you see the path in which you are running/walking. It also makes you more noticeable to drivers.

·         Wear blinking red lights, both the front and back so that others see you.

·         Always carry an ID or invest in a RoadiD which allows you to have all pertinent information on your person should something happen.

·         Do not wear dark clothes as this makes it more difficult for drivers to see you.

·         Make sure you run/walk against the flow of traffic. This allows you to see cars coming in your direction which will allow you to get out of their way, if the driver fails to see you.

·         It is best to run or walk with others, but if you must run alone, make sure you let someone know your route and always carry a cell phone.

·         Vary your route from day to day as well as avoiding places where perpetrators can hide, such as trails and heavily wooded areas.

·         Always stop at intersections and allow drivers the right away, even if you arrived to the intersection first. You must assume that the driver may not be aware of you, therefore taking a few seconds off your training run to let the cars go may save your life.

·         Do not run with headphones. You want to be fully aware of your surroundings, especially when your visibility is restricted  You want to be able to hear people around you, as well as traffic/trains.

Safety is the number one priority whether exercising in the heat of summer or the darkness of winter. Just remember that no matter what time of day you choose to exercise, become a defensive exerciser. Always assume that a driver will not see you, so you must do all that you can to make yourself visible. And always be aware of your surroundings. If you feel unsafe trust your intuition. It's better to cut a run, walk or ride short if you feel something is not right than to put yourself in harm's way.  Be safe.

Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582