Monday, January 24, 2011
Monday, January 17, 2011
Exercise Smart: Remember The Tortoise And The Hare! By: Mirabai Holland, MFA © 2011
Have you started that exercise program that you promised yourself? If not, you’re not alone. Only about 8% of Americans keep their New Year’s resolutions, and starting an exercise program is a particularly tough one. The very thought of knocking yourself out with exercise every day makes you cringe. Me too. It reminds me of the old story of the guy who beats his head against the wall. When his friend asks, “ Why on earth are you doing that ”, the guy replies “Cause it feels so good when I stop”. Crazy? Maybe. But that’s what’s going on with fitness today. We’re told we have to push our selves beyond all reason to get fit and then maintain with some austere, joyless regimen forever. Yea, can’t wait.
Well that’s just nonsense. Exercise should be something you look forward to instead of dread. You can get every bit as fit without the drudgery. I’m not saying that you should never do vigorous exercise. I’m saying don’t do it until your body is ready to enjoy and benefit from it. It’s not exercise Light; it’s exercise SMART.
So here’s the plan. The first step is get up and move. Start today and spend 5 minutes doing something really easy like putting some favorite music on and dancing around. Or take a 5-minute walk.
Try to do this at the same time every day, the earlier the better.
Pick something fun, something you can look forward to doing again tomorrow.
Do 5 minutes a day until it gets too easy. Then add another 5 minutes.
The idea is to ease up to 30 minutes of moderate movement a day.
This may take weeks or months. It doesn’t matter how long it takes.
Trying to go too fast is what makes people quit. Remember the tortoise and the hare!
If you have already started apply this gradual method to any program you’re on. It will help you stay on track.
Let me know how you’re doing. If you have any questions or comments my email is at the bottom of this article.
Of course always consult your doctor before beginning this or any exercise program.
You can contact Mirabai at: askmirabai@movingfree.com
Thursday, January 6, 2011
Orthopedic Issues: Prehab To Avoid Rehab By Mirabai Holland © 2011
Orthopedic problems are a major health issue worldwide. This is a growing problem particularly among baby boomers. Both women and men are both at risk. Job-related conditions like standing all day or performing repetitive motions can lead to overuse injuries. And being out of shape and overweight are leading contributors to orthopedic injuries and chronic orthopedic problems. But active adults are not immune. Pushing too hard when you workout or play sports instead of staying in your comfort zone can do you more harm than good. In fact there are about 28 million reported orthopedic injuries each year in the USA alone. Accidents happen and excellent rehab is available. But a lot of orthopedic problems are preventable. Muscles and tendons are connected to the brain by a complex system of sensors called proprioceptors, capable of detecting the slightest difference in muscle length, or tension on a tendon. The proprioceptors exist to help your body avoid injury. Those little strains and pains you begin to feel when you push too hard are telling you “Back off” you need more conditioning before you can perform at this level. Pushing through the pain is flirting with serious injury.
The proprioceptors also, tell the brain just where a limb is in space at any given time. A well-trained proprioceptive sense helps a tennis player get to a ball and return it without having to think through each step. The body knows the way.
Prehab is one of the best ways to avoid Rehab. Developing your proprioceptive sense- awareness of where your body is in space — is a good start. There are exercise programs that focus on proprioception like my own Moving Free® technique, Tai Chi and certain yoga exercises. It helps you avoid awkward movements that can cause injury and perform daily tasks with ease and grace. And it improves your sense of balance to help prevent falls
Here’s an example
Close your eyes. Hold out your arm in front of you. Your brain knows your arm is in front of you without you having to see it. Keep your eyes closed. Now circle your index finger. Your brain knows where your finger is through the full range of motion without looking. That’s your proprioceptive sense at work.
·Strengthening areas at risk for orthopedic injury is another component of Prehab. This kind of Prehab comes in two forms:
·General Prehab for daily living as part of a personal wellness program, looks at the body as a whole, and develops it as a whole to maximize quality of life. This often includes strength training, cardio conditioning and core training, as well as some proprioceptive exercises.
·Activity Specific Prehab designed to get you ready for the rigors of a particular sport or physical endeavor. Good Activity Specific exercises pay special attention to the body parts most involved in that activity without ignoring the concept of training the body as a whole.
Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com
The proprioceptors also, tell the brain just where a limb is in space at any given time. A well-trained proprioceptive sense helps a tennis player get to a ball and return it without having to think through each step. The body knows the way.
Prehab is one of the best ways to avoid Rehab. Developing your proprioceptive sense- awareness of where your body is in space — is a good start. There are exercise programs that focus on proprioception like my own Moving Free® technique, Tai Chi and certain yoga exercises. It helps you avoid awkward movements that can cause injury and perform daily tasks with ease and grace. And it improves your sense of balance to help prevent falls
Here’s an example
Close your eyes. Hold out your arm in front of you. Your brain knows your arm is in front of you without you having to see it. Keep your eyes closed. Now circle your index finger. Your brain knows where your finger is through the full range of motion without looking. That’s your proprioceptive sense at work.
·Strengthening areas at risk for orthopedic injury is another component of Prehab. This kind of Prehab comes in two forms:
·General Prehab for daily living as part of a personal wellness program, looks at the body as a whole, and develops it as a whole to maximize quality of life. This often includes strength training, cardio conditioning and core training, as well as some proprioceptive exercises.
·Activity Specific Prehab designed to get you ready for the rigors of a particular sport or physical endeavor. Good Activity Specific exercises pay special attention to the body parts most involved in that activity without ignoring the concept of training the body as a whole.
Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com
Monday, January 3, 2011
Dance Yourself Fit: The Magic of Movement By Mirabai Holland © 2011
America is experiencing a dance renaissance. Thanks to the success of TV shows like “Dancing With The Stars” and “So You Think You Can Dance”, people are starting to dance again.
In this era of personal trainers and hi-tech exercise equipment, dance exercise classes and videos are resurging to new heights of popularity.
From ancient times people enjoyed coming together to move and communicate non-verbally. Looking back at the history of dance virtually every community gained togetherness by dancing to insure a good harvest, asking for rain, or celebrating a season. There are folk dances representing movement styles from every part of the world.
Expressive movement comes from a natural place within us. We’re all born knowing how to move. It’s innate, part of our humanity. As kids, we stamp our feet when angry, flail our bodies when frustrated and jump for joy. Humans have been expressing themselves through movement since the beginning of time. That movement has a purpose. It was never suppose to go away. But somehow, our so-called modern culture saw that release of tension, that form of human expression as primitive. So we have been repressing it for hundreds of years.
Our technology has brought us some great things. But it negates that part of who we are. We hardly have to move anymore and so we don’t-until we see ourselves falling apart at middle age. Turns out, movement was never primitive at all!
It’s primal! Primal is natural. Primal is good. It’s part of who we are, what we’re meant to be.
Studies show that expressive movement can help heal physical ailments and relieve psychological trauma. It can also get you fit, and Fitness=Longevity.
Get back in touch with that part of yourself that knows how to move, and feel better because of it. Tap into that mind-body connection that’s been there waiting for you. Release yourself from the conventional hard-body exercise experience.
Get back to your roots at this important time in your life. It’s as simple as turning on some music and dancing to the beat. Go ahead. Dance yourself fit.
Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com
In this era of personal trainers and hi-tech exercise equipment, dance exercise classes and videos are resurging to new heights of popularity.
From ancient times people enjoyed coming together to move and communicate non-verbally. Looking back at the history of dance virtually every community gained togetherness by dancing to insure a good harvest, asking for rain, or celebrating a season. There are folk dances representing movement styles from every part of the world.
Expressive movement comes from a natural place within us. We’re all born knowing how to move. It’s innate, part of our humanity. As kids, we stamp our feet when angry, flail our bodies when frustrated and jump for joy. Humans have been expressing themselves through movement since the beginning of time. That movement has a purpose. It was never suppose to go away. But somehow, our so-called modern culture saw that release of tension, that form of human expression as primitive. So we have been repressing it for hundreds of years.
Our technology has brought us some great things. But it negates that part of who we are. We hardly have to move anymore and so we don’t-until we see ourselves falling apart at middle age. Turns out, movement was never primitive at all!
It’s primal! Primal is natural. Primal is good. It’s part of who we are, what we’re meant to be.
Studies show that expressive movement can help heal physical ailments and relieve psychological trauma. It can also get you fit, and Fitness=Longevity.
Get back in touch with that part of yourself that knows how to move, and feel better because of it. Tap into that mind-body connection that’s been there waiting for you. Release yourself from the conventional hard-body exercise experience.
Get back to your roots at this important time in your life. It’s as simple as turning on some music and dancing to the beat. Go ahead. Dance yourself fit.
Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com
Saturday, January 1, 2011
Fitness and Wellness IQ: Test Yourself By Mirabai Holland © 2011
Test your fitness and wellness I.Q. today. It can greatly increase your longevity. If you haven’t been physically active or done regular exercise for a while, it may be hard to know what to do.
Fitness And Wellness Self-Quiz
(answers at end)
1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes
2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones
3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%
4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90
5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation
6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%
7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass
8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b
9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging
10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple
11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine
13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate
14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age - %
d. 200 x age - %
15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c
16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c
17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.
18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.
19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55
20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b
21. 44 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%
22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass
23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. lightheadedness
24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.
25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c
Fitness And Wellness Self-Quiz
(answers at end)
1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes
2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones
3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%
4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90
5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation
6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%
7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass
8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b
9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging
10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple
11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine
13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate
14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age - %
d. 200 x age - %
15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c
16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c
17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.
18. How often should you perform a Breast Self-Examination?
a. every other week
b. Once a month (if still menstruating best time a week after the start of your period)
c. Once every week
d. None of the above.
19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55
20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b
21. 44 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%
22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass
23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. lightheadedness
24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.
25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15. d, 16. d, 17. c, 18. b, 19. a, 20. d, 21. c, 22. c, 23. a, 24. c, 25. c
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