Category: Depression

Stretch your mind and body to include yoga and exercise this winter

2/21/2018

Article Credit: Jason Lewis
Strongwell.org
[email protected]

When the thermometer reads single digits, and the window shows nothing but wind and snow, the idea of working out can send chills down your spine, literally. The cold has a way of deterring us from fitness goals and leading us to the couch, fireplace and hot chocolate.

There are plenty of indoor and fun options for staying fit and focused in the winter.

Make a plan

As with any time of the year, an important part of maintaining a healthy routine is by planning to commit to a daily dose of exercise.

Write down your fitness goals for the winter. This will help you stay focused and stay on track.
Write down an exercise plan you want to follow. Even if you’re doing in home sessions, make sure to plan for it and treat it as if you’re going out to the gym.
Put it on your calendar. Designating a certain time of day for your exercise routine will help you commit to it.
Morning motivation. Getting out of bed seems difficult, but as the Huffington Post suggests, working out first thing can set you up for success the rest of the day. Working out in the morning will prevent you from getting side-tracked due to unforeseen or changing circumstances during the day.

Try yoga asana as an exercise at home

Changing up the routine can help you make your workouts a little more exciting and give you new feats to discover. According to Healthline, yoga asana is the easiest way to stay fit in winter. You can be any fitness level to start and it can be done at home. Try a new yoga asana class this winter or commit to a fitness plan that can be done at home, with friends, or at the gym.

Yoga asana can be done almost anywhere, especially indoors, which means you can stay out of the cold while you work out. There are plenty of free online classes and tutorials that can teach you the basics and get you started.

Get moving: Simply start moving with poses you know.
Commit with a friend: You’re more likely to stick to a routine if you have a friend to help you stick to your schedule.
Get some new gear: Invest in a yoga mat and a fun outfit that can help you get motivated.

The Yoga Journal maintains that yoga asana can keep you healthy this winter. By implementing certain poses you can increase circulation and help your body clear out bacteria and viruses by filtering them out through the lymph nodes. A regular yoga routine can also help you stay warm and prevent aches and stiffness.

Build your home gym

Taking some time and a little investment in a simple home gym can really pay off in terms of motivation. All you need is your body and a few basic tools to help. Having a specifically designated space in your home for your workouts will set you up for success. With just a few basic tools and equipment, you can ensure a full-body and effective workout, even as the snow falls outside.

Dumbbells: You can use these for strength-training or increasing resistance or weight of body exercises.
Yoga mat: Doing stretches and yoga poses on hard floors can be rough on the joints. A yoga mat will offer optimal surface for posing.
Resistance bands: These are a great way to stretch out, challenge your muscles and increase mobility and flexibility. They are lightweight and portable and easily stored.
Bosu Balance Trainer: Another lightweight and portable piece of equipment that can be used in combining cardiovascular training, flexibility, and muscle toning.
Kettlebell: A great piece of equipment that can be used to get a full-body workout and supplement yoga or other exercises.

Don’t let your body down this winter. Keep it active with a creative approach to in-home training. Remember to make a plan and a commitment to yourself and your goals. Implementing exercise as a regular part of your day can bring years of well-being and health.

Photo Credit: Pixabay

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Can Yoga Therapy Work for Depression & PTSD?

6/4/2013

1 Comment

Guest Blog by Ashley Burns

Traditionally, healthcare providers treat mental health conditions with medication and forms of therapy. Alternative methods of treatment are not considered as often. One alternative method for specific mental health conditions, yoga therapy, and thrives on a calm and patient environment. Yoga inspires body awareness through poses and controlled breathing techniques. When yoga therapy is used as complementary treatment for both anxiety disorders like post-traumatic stress disorder and depression, it can reduce physical stress responses such as high heart rate, blood pressure and respiration levels in the same vein as exercise and self-soothing techniques.

Multiple studies reveal how yoga therapy can improve mental health and become proper treatment for symptoms of depression or anxiety disorders, according to a Harvard Mental Health Letter.

Controlled breathing techniques, which are a significant aspect of yoga, can aid in the treatment of depression. In 2005, a German study evaluated two different groups of women with emotional distress; one group practiced yoga and the other did not receive any intervention. The yoga group practiced yoga two times a week for three months. The researchers noted that the women in the yoga group reported improvements in stress, depression, anxiety, fatigue and other factors associated with emotional distress at the end of the study. The women also reported less physical pain and better sleep compared with the control group.

Along with depression symptoms, yoga therapy has also been shown to help with PTSD symptoms. Individuals with PTSD experience unwanted flashbacks or nightmares, a feeling of constant fear or danger, depression, anxiety, insomnia, irritability and more, according to the National Institute for Mental Health. A study revealed that a group of United States active duty military personnel deployed in Iraq who practiced yoga felt less combat stress than a group that did not, according to an article in the Huffington Post. In the study, 35 United States Air Force and army personnel participated in nine sessions of the “Yoga Warrior method,” a mash-up of hatha yoga and sensory-based occupational therapy techniques. After the nine sessions, the yoga group reported increased feelings of relaxation, reduced anger and sleep improvement.

Yoga therapy has proven to be a capable addition to the treatment of people with depression or anxiety disorders like PTSD. A handful of descriptive preliminary studies show that yoga therapy can improve the symptoms of the participants with specific conditions. Yoga therapy is a low-risk option for all involved, so medical malpractice or side effects aren’t as widespread as they are in traditional healthcare.

1 Comment

Stretch your mind and body to include yoga and exercise this winter

Make a plan

Try yoga asana as an exercise at home

Build your home gym

Can Yoga Therapy Work for Depression & PTSD?

Jenay, E-RYT, Director

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​Stretch your mind and body to include yoga and exercise this winter

Make a plan

Try yoga asana as an exercise at home

Build your home gym ​

Can Yoga Therapy Work for Depression & PTSD?

Jenay, E-RYT, Director

Archives

Categories

Stretch your mind and body to include yoga and exercise this winter

Build your home gym