SuperiorWorkout – Dr. Stacy

Finding a Workout Tribe

Working out alone has its benefits and its struggles. Many people prefer working out with a tribe.

Find your tribe by considering what type(s) of workouts do you like to do? What time of day? Where – inside, outside, a class, a small group? Then begin participating in the activities you like where others who like the same activity are.

At first it may feel awkward and weird – remember you might the new person in class, however stick with it and give relationships a little time to develop. It’s also important to put yourself out there at times.

If you are hanging in the corner making it impossible for others to get to know you, guess what – they won’t. Make sure you smile, make eye contact, and say hello on a regular basis. Making friends takes time and hopefully your time for socializing is limited by the time and effort you put in sweating.

Here’s a little help in case making new friends is the tough part.

If you liked this post try these: engaging your family and friends in your workouts or What to consider when choosing a workout partner.

12 Min of Yoga For Depression

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.

12 Min of Yoga for Depression

5 min Yoga to Ease Depression

Mindful Chair Yoga: Beginner Practice

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

Or how our bodies need to stretch to stay healthy? Try: Flexibility Training

Just looking for more ways to move today and beat depression symptoms? Try: 10 Ways to Move Your Body Today.

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]

Featured Image Photo: Getty Images / 7 Ways to Ease Into Yoga – aarp.org

How to Stretch Effectively

Photo Credit: www.Sunlighten.com

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.

Remember:

Warm Up Your Muscles
Start Slow
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!