NuYu’s very own Susan Rappaport and Lisa Gurley visited the CBS Studios to provide tips on how to incorporate breathing, stretching, yoga and Pilates poses into your everyday routine.
After years of dieting, I had an epiphany. I needed to walk away from them!
My switch from dieting to exercise began slowly. I began jogging slower than most people walk, but that jog made me whole again, and exercising was the vehicle that got me there. I do not measure my exercise like I used to do with my food. I just show up and do the best I can. It never fails me, as when I work out with thoughtfulness and mindfulness, I never regret it.
Though sometimes I struggle with getting there, I promise myself that if I can just get there, it’s good enough.
Stressed, anyone? Whether it’s work, responsibilities, relationships, or the same old nonsense, stress is toxic! Sure, you’d love to motivate yourself to take up a meditation practice, yoga class or some other endeavor that promises an effective retreat from the weight of daily pressures, but who has the time? Running to the beat of a constant to-do list in life puts us in a state where our brains are constantly churning in thought like a mouse on a hamster wheel…
If you are overwhelmed by your to-do list, your job, or other things that do not truly serve you to be freaked by, why not take a deep breath?
If you stop, focus, and take a deep and cleansing breath, your eyesight gets clearer and colors are brighter… we see more beauty. Experts are increasingly recognizing the value in, and recommending, breathing exercises to relieve stress and to reap the benefits of deep, life changing physical rewards. Breathing exercises create positive changes that help improve conditions as severe as asthma, depression, and heart issues.
Breathing exercises improve lung function by “stretching” airway tissue and inducing the release of a protective chemical known to maintain airway integrity. Deep breathing also shifts the body out of sympathetic nervous system control and into a parasympathetic mode, which is a healthier, calmer state of existence. An ongoing practice of reducing stress through breathing preserves the immune system, keeps blood pressure low, keeps the heart rate in check and leaves us more centered and healthy. Breathe That In!
To begin a practice of breathing for your health, where you will be able to recognize changes in your overall well-being, take a week and do the following:
Find a quiet place where you can lie down on you back in a comfortable position and put your hands on your chest and stomach.
- Inhale through your nose slowly, filling your abdomen so that your belly rises and reaches away from the spine.
- Hold the breath for a second or two and then exhale through your mouth with your jaw slightly hanging down just enough so that your lips are slightly open.
- Exhale slowly, taking nearly twice as long to release the breath out.
- You can repeat in your mind, “I’m inhaling 2, 3, 4”, then pause at the top of the breath”, “I’m exhaling 2, 3, 4, 5, 6, 7, 8” pause at the bottom of the breath and begin again. You can Increase your number count as the power of your breath strengthens, as long as your entire body stays soft and relaxed)
- Focus on your breath until you feel your stomach rise and fall more dramatically than your chest with each inhalation and exhalation.
- Do 4-8 breath cycles upon waking up in the morning, midday and before bed everyday for a week… you will experience the benefits.
Let it be soft and organic, without trying too hard. Simply lay yourself down and breathe. Breath work has the ability to make you calmer in your life, forever changing the quality of your physical, spiritual and mental well-being.
Below Are Some Of The Benefits of Deep Breathing:
– Increases vital energy of self-healing and detoxifying
– Accelerates regeneration of tissues
– Speeds recovery from trauma, illness and disease
THE RESPIRATORY SYSTEM
– Aids in relief of respiratory difficulties
– Opens up the chest to make breathing easier and fuller
– Maintains body balance and expels CO2
– Improves blood circulation and relieves congestion
– Increases flow of oxygen to organs
– Eases the strain on the heart by increasing oxygen flow to the heart
THE NERVOUS SYSTEM
– Calms chronic anxiety
– Healthfully stimulates the nervous system when fatigue is present
THE DIGESTIVE SYSTEM
– Proper diaphragmatic action massages the internal organs, significantly aiding their function
– Calms emotions that affect the parasympathetic nervous system including rest, digestion & healing
THE LYMPHATICS SYSTEM
– Increases depth and continuity of lymphatic fluid circulation
– Helps speed recovery after major illnesses
– Connects your mind and body
– Improves coordination and grace and self-awareness
– Releases and reduces muscular tension that causes structural problems
– Helps increase flexibility and strength of joints
– Reduces wrinkles due to improved circulation and blood oxygen flow
– Results in radiant skin at any age
– Improves mental concentration and observation
– Lowers stress levels creating more clarity
- Stimulates a greater learning capacity
– Produces profound relaxation and inner peace
– Strengthens coping skills
– Heightens intuition
– Balances energy systems
– Regulates intensity of orgasm
– High relaxation levels and self-love bring more desire
Exercise has been recognized for both its physical and mental health benefits. An ongoing fitness routine can keep us looking and feeling younger and healthier. It can lower our susceptibility to illness, prolong our quality of life and assist us in living longer.
Though most of us are aware that inactivity is a major factor in weight gain and obesity, heavyset people can actually be healthier than some of their thinner peers. Many who are genetically slim and or successfully maintain a low weight, but don't exercise, may appear trim and healthy on the outside, but can carry visceral fat as well as other weaknesses on the inside.
The American Heart Association advises 30 minutes a day, five days a week of a combination of moderate and brisk activity. There are several forms of physical activity, including cardiovascular exercise (indoor cycling, dance, yoga) which increases the heart rate and blood flow for an extended period of time. Other methods are strengthening (weight training, resistance, yoga, Pilates) and balance.
An absence of physical activity has a profoundly negative effect on our physical and mental health.
Cardiovascular Health: The strength of the heart, lungs and blood vessels will decline if we do not exercise. Without physical activity, blood vessels become thicker and less flexible, while the blood also becomes thicker. This combination increases your risk for blood clots that can be very dangerous and even deadly.
Circulatory Health: Heart strength is crucial in moving fresh blood and oxygen to our organs, assisting the body to maintain optimum circulation, cleansing the build-up of toxins in the body. We must move, raise the heart rate and keep things flowing healthfully.
Hormonal Health: The endocrine system, which regulates the body's hormones, is also affected if there is little to no activity. The hormone insulin regulates the level of glucose in the blood stream. It binds to cells and absorbs sugar from the blood to use for energy. A sedentary lifestyle means that muscle cells don't use insulin efficiently. As a result, bodies become less responsive to insulin, which can lead to Type-2 Diabetes.
No matter what level of intensity, nearly ALL exercise has the ability to improve our physical and mental state.
This even includes slower modalities, such as restorative yoga, meditation and Thai Chi. The effects of a regular exercise routine are very powerful and have more healing qualities on the health and wellness of the body than most know.
Mental Health: Exercise can lower tendencies of feeling stressed, depressed and anxious by yielding changes in the brain that regulate stress and anxiety. It supports the body to manufacture serotonin and norepinephrine, which decrease feelings of depression. It produces endorphins, breeding more positive feelings and reducing sensitivity to pain and discomfort.
Chronic Pain: Exercise has been said to help alleviate certain types of pain. People with persistent pain have reported that being active helped to reduce their discomfort and has, in fact, improved their quality of life. Biomechanically sound fitness helps to ease pain related to physical conditions such as back pain, fibromyalgia, persistent tightness, joint discomfort, neck and shoulder tension, headaches and inflammation.
Energy Boost: Exercise can increase energy levels in people suffering from chronic fatigue syndrome and many other illnesses. Getting the heart pumping and producing endorphins has shown to be more effective in combatting persistent fatigue, depression and pain than many other treatments.
Strength and Bone Health: Exercise builds and sustains strength in both the muscles and bones. As we age, we tend to lose muscle mass and function, which can lead to injuries and even disabilities. Regular physical activity is essential to preserving the musculoskeletal system throughout the years. It will also support building bone density, aiding in the prevention of osteoporosis.
Improved Brain Function: Exercise can improve brain function, memory and thinking skills. It increases the heart rate, promoting the flow of blood and oxygen to the brain. It stimulates the production of hormones that can enhance the growth of brain cells. Regular physical activity is especially important in older adults since aging, combined with stress, fosters negative changes in brain structure and function. It supports memory and learning and can increase mental function in older adults, which can actually reduce changes in the brain that can cause Alzheimer's disease and dementia.
Better Skin Appearance and Cellular Health: Exercise stimulates blood flow and induces skin cell changes that can help slow the appearance of aging. Oxidative stress; an imbalance of free radicals and the body's ability to detoxify their harmful effects, are connected to aging and affect both body and skin. They can damage the internal makeup of cells, weakening the vitality of the skin. Regular, moderate exercise can increase your body's production of natural antioxidants, which help protect our cells from oxidative stress.
Better Sleep: Not only can regular exercise help to achieve a more relaxed existence, it also supports more restful, undisturbed, deep sleep. Even those with sleep disorders can experience marked improvement in their quantity and quality of sleep. The energy depletion that occurs during exercise stimulates a higher level of physical and mental healing during sleep, which is invaluable.
Improved Sexual Health: Sexual performance has been known to increase with steady exercise routines. Both men and women have experienced boosted sex drives, higher levels of sexual function and greater sexual pleasure, improving sex lives all around.
We can no longer afford to turn our heads away from this information and neglect our bodies. Many of us work too hard, play too hard and ignore the most important thing we own, our physical beings. Let this be the moment we say NO to deterioration and illness and GET MOVING!
Below is a sample of what 30 minutes a day, 5 days a week can look like.
Monday – Semi-brisk walk, 15 minutes away from your home or work place, and then 15 minutes back.
Tuesday – Put on some of your favorite music on and dance around your house while straightening up and cleaning.
Wednesday – Begin a balance practice! Improving your balance takes time and practice. Good balance can help prevent falls and accidents and helps us stay fit throughout our lives.
Stand on one foot for one minute and then the other for one minute holding one finger to a wall, sink, sofa, desk, etc. Repeat 15 times throughout the day. Here are some ideas of how this can get done in a day: 1) while brushing your teeth, 2) while waiting for your coffee to brew or tea to steep, 3) waiting for the bus or subway, 4, 5 & 6) get up from your desk or work station 3 times during the work day, 7) while standing at a red light, 8) while waiting for your lunch, 9, 10 & 11) 3 times while talking on the phone, 12) while in line at the grocery store, 13) while waiting for an elevator 14) when you arrive early for an appointment, 15) while brushing your teeth before bed.
Thursday: TAKE THE STAIRS! Climb 20 flights of stairs throughout the day. Spread it out over a day, and feel free to climb even when you are on an escalator. Climb slowly and breathe deeply watching that your knees track between your second and third toe. Pull your belly in toward your spine during the climb.
Friday: Put your legs up the wall while laying the head, back, and bottom on the floor for 5 minutes. Let your bottom rest where the floor meets wall and stack the legs up so your hip/leg area is in a 90-degree angle. This allows the blood flush from your feet, back to the heart without the heart having to work so hard.
After 5 minutes, slide the legs back down to the floor and rest on your side in a fetal position for another 5 minutes before sitting up. Then come to a seat, in a cross-legged position, with or without a boost up from on a folded dense blanket, stack of towels or yoga block (about 5” to 10” depending on the tightness you feel in your hips and thighs, so you’re relaxed and comfortable). Scoot the thigh tissue out from under your bottom one at a time, so your sit bones are settled firmly on your seat. Lift your spine up and long, belly in, crown of the head reaching up toward the ceiling, and breathe deeply for 5 minutes with eyes open or closed.
Following your breath, repeat in your mind, “I’m breathing in… I’m breathing out”. Allow your thinking mind to settle and be still. If your mind wanders, just come back to following the rhythm of the breath. When this is complete take your time and come to stand. Stretch both arms up, lean the arms over to the right letting the weight fall into your left leg stretching out the left side of your body. Come back to center with arms up and reach them over to the left allowing the weight to settle into your right leg, stretching out the right side of the body.
YAY, you did it!
Rest on Saturday and Sunday, and begin again on Monday!
Mix it up! Switch days! Carry a water bottle in each hand, to add weights to your routine. Keep on keeping on and for goodness sake, keep your body healthy, whole and complete, now and forevermore!
Many of us have our go-to foods that we habitually choose to eat through the year, but our body's nutritional needs do, in fact, change along with the seasons.
If we eat seasonally, consuming fruits and vegetables that nature has given us at that precise time, the result is said to be that we will feel better, more youthful, and have a stronger immune system.
Though it may seem to be on trend, eating seasonally isn't a new idea. Before worldwide transport was as swift and routine as it is today, eating seasonally and locally was just what everyone did. No one assumed you could get watermelon during winter, or chestnuts in the summer. And just because we are now able to it doesn't mean that we should.
Making food selections based on a seasonal cycle is believed to help keep the body in balance to avoid illness. In the nutritional philosophies of Ayurvedic medicine, which is an ancient Hindu system of healing, it says that imbalance causes disease. In Sanskrit, the word "Ayurveda" means the "science of life." The primary goal of Ayurvedic medicine is to support long and healthy balanced lives.
Nature gives us what we need when we need it. Being mindful in selecting fresh and local fruits and vegetables is always a good choice. Seasonal food is fresher, tastier and more nutritious than food consumed out of season. Plus, it's less expensive and supports the environment!
Foods grown closer to where we live are harvested at the peak of freshness, and are not forced to undergo unnatural preserving processes. A recent study found that direct-to-consumer producers used less pesticides and herbicides than conventional producers. Eating locally also exposes us to many options we may not otherwise eat, which adds a variety of nutrients to our diets.
SUMMER: In the summer, we are extra active, spend more time outdoors and have more hours of daylight. Natural carbohydrates found in summer fruits and vegetables such as corn, peaches, melon and berries can help keep us sustained. As the temperatures rise, we also perspire more and require additional hydration. Drinking extra water, as well as eating liquid-rich foods such as watermelon, cucumbers and tomatoes and leafy green lettuce, like romaine, can help us endure.
FALL: As the cool air of fall moves in, our bodies start to crave fewer raw salads and more cooked, warming foods such as soups, stews, meat, nuts and avocados. An abundance of apples, which are high in fiber and pectin, are available to help cleanse the intestines and support digestion, especially the digestion of fat.
WINTER: In winter the air becomes dry and cold, so we need to focus on foods that are higher in fats and protein such as meat and nuts. The cold and the wind can dry out our skin, sinuses, throat and our hair. To counteract the drying effects of winter, a high-protein, high-fat diet of healthy oily foods help replenish our depleted moisture. Avocados, beets, winter squash, nuts, meat, deep-sea fish and olive oil all aid in keeping our bodies warm, moist and nourished.
SPRING: In the spring, our bodies naturally want to shed the extra pounds many of us put on over winter. The spring harvest supports us by bringing us bitter greens such as arugula and asparagus as well as many grains, such as farro and couscous. Many of these foods help us detoxify our liver from the fats and heavier food we ate all winter, making us feel lighter and more energetic.
Like any diet change, don't go crazy with it! There are great benefits, but if it becomes your law, you may lose sight of those benefits. If you doctor recommends you eat more leafy greens eat them regardless of whether or not they are in season!
Being mindful of seasonal eating gives you a whole new perspective and puts you on a path of awareness. Do what you can, when you can, and the winds of seasonal change will likely blow you in the direction of all around better health, which is a welcomed byproduct year round!
Maybe you've been there. You find yourself overwhelmed by sticking to a fitness routine. You deeply want to succeed, but it's so challenging at the start that you can't wrap your head around doing it on a regular basis.
And as if that's not enough, when you go to a gym you're surrounded by people who are already fit, making the entire experience more uncomfortable and intimidating. For these reasons, many join gyms for a year... go for a week... and then never return, blaming themselves for failing.
But this DOES NOT mean that fitness is unattainable for you.
It just means that fitness delivered in this way, doesn't resonate with you. If you didn't fee. comfortable, and didn't know what to do while you were there, then why would you go?
Luckily, all approaches to fitness are not created equally. Seek out an environment that offers the right combo of warmth, encouragement, a variety of classes and knowledgeable instructors. The odds of you succeeding will grown exponentially.
Then, quiet the inner nay-sayer. The mind can ramble endless lists of reasons why not to work out, before every workout. Expect it, and be ready for when you hear it reminding you how little you like to exercise and that you have no time for it, you'll hear it, but won't listen to it. Don't allow that voice the power to stop you. You actually don't even have to like exercise to do it regularly!
Commit to just showing up and let the workout be secondary. If you can just get there regularly, the cycle of exercise will begin.
Building a foundation for a relationship with exercise is a process that requires self-care, time and support. Move through the work mindfully caring for your body, at a pace that feels harmonious to you. Working too hard, too fast shocks the body and can be a turn off to exercise. So, slow down, because if you go, your'e going to get fit anyway.
Honor the rhythm of your own true self. Be mindful, take classes and learn what it is that you like. Stay active, walk, dance, move and keep on keeping on. We gain strength in life when we make time to strengthen our bodies. Keep it simple. Find a friend or a place that will help you stay accountable. Don't push so hard. Applaud the little things, and remember that fitness comes in all different shapes, sizes, moods, levels and speeds.
Follow these 10 tips to help bring ongoing fitness into your life:
1. Embrace being a beginner.
2. Strive for a routine that is attainable.
3. Create a realistic fitness plan you can live by and commit to.
4. Find a workout partner or class to help hold you accountable.
5. Just show up! Especially when you want to skip it.
6. Make it a habit, like brushing teeth.
7. Do something fitness related daily, even if it's only 5 minutes.
8. Stick with it. Building a habit takes 66 days.
9. Give yourself permission to work at 1% if that's all you've got.
10. Let fitness meet you where you are and grow from there.