Increase your mental health by getting outside and moving everyday. It doesn’t have to be overwhelming or expensive to start.
Did you know that walking can help you maintain a positive outlook and decrease symptoms of common mental health disorders? Research expands the links between leisure time activity, being in nature, and increased mental health in a variety of conditions.
It also doesn’t have to take a lot of time. Balance your life by fitting your strength training into your trail run or walk.
More and more research is being done on yoga for depression and anxiety. These studies continue to show that yoga can be part of an effective depression management program. The video “The Science Behind Yoga” discusses a variety of benefits yoga practitioners experience.
In a study done by Uebelacker et al. (2017), the authors found that yoga class participants not only reduced depression symposiums but also kept them off at a 3 and 6 month follow up while increasing mastery in social roles.
In my depression management skills group we’ve had a number of discussions about finding healthy ways to cope with depression while working with low levels of motivation. Our group determined that having a few videos to do in the privacy of their home would be a helpful start. Here are a some videos to get you started.
Feel like it’s time to invest in some gear? Ready for a mat? Blocks? A strap or 2? Check out these products and see what might make your practice more comfortable and more enjoyable. Because we both know when it comes down to it these are the 2 things that will actually get you to DO your yoga practice!
Interested in more topics like this? Try these articles from past posts:
Looking to better understand the body and mind connection? Try: Body Mindfulness
Reference: Uebelacker LA, et al. (2017). Adjunctive yoga v. health education for persistent major depression: a randomized controlled trial. Psychol Med.m, Apr 6:1-13. doi: 10.1017/S0033291717000575. [Epub ahead of print]
Many people fail to stretch because they just don’t know how. The basics of flexibility are easy and once you get them down begin adding them into all your workouts for maximum benefits. Stretching may seem mild in comparison to your normal workout but don’t forget to stretch your muscles will thank you.
When you begin flexibility training start slow. Begin by holding stretches for 15-30 seconds at the point you feel tension in the muscle. Do not bounce as you hold these stretches, you’ll run the risk of hurting muscle tissue. We have a built in response system for muscle tension, and bouncing can damage muscle tissue by moving it beyond the threshold too quickly. Stretch all muscles you worked.
Try foam rollers to help you relieve soreness and deepen your stretches.
Many times stretching can help soreness. There are many theories surrounding muscle soreness, but stretching seems to relieve it. Begin by moving around or taking a hot shower or bath, allowing blood to reach muscle tissue, stretch muscles that are sore using the above guidelines, and feel better.
Warm Up Your Muscles
Move to the Point of Tension
Hold for 15-30 Seconds
Repeat Stretches 2-3 Times Per Muscle Group
AND Don’t Ignore Your Flexibility Training!
Many times this fitness component gets left behind. Here’s why you should take this part of your exercise routine seriously.
Flexibility refers to our joints’ ability to move through their complete range of motion. This is very important to our fitness level because it allows us to perform the movements we want to do. If you are an athlete you’ll want to have the ability to move through full range so you are at the top of your game. If you are moving for health you’ll want to train for flexibility because supple joints allow you to move well.
Inadequate range of motion is the cause of many injuries. Lower back pain is often associated with tight abdominals, hip flexors, or hamstrings, and the more you hurt the less you move. The less you move the more tight your muscles become and the less you move. See where this leads?
As a component of fitness, flexibility training should be done after a workout, when the muscles are warm. Stretching after a workout allows your muscles to learn. They remember how far they stretch, which is how our flexibility grows. Performing flexibility training when the muscles are warm allows them to capitalize on the blood they have, creating more stretch safely.
Flexibility does have limits. We are genetically programmed to be more or less flexible, but not an excuse for not training. You will build upon what you have. Remember fitness is about where you are, not where you think you should be or where your neighbor is. It is all about you.
Feel like you need a tool to help you reach your flexibility goals? Try foam rollers.