Exercise


Exercise is one of the components of a Healthy Lifestyle that make feel good hormones flow. We know the comments ‘runner’s high’ ‘yoga bliss’ – include exercise in your life just for the high or perhaps the scientifically proven benefits below.

Exercise to:

  • Improve energy levels.
  • Prevent and perhaps reverse heart disease.
  • Lower heart rate and blood pressure.
  • Improve blood cholesterol.
  • 50% less chance of some cancers.
  • 40% less chance of getting diabetes.
  • Maintain optimal body weight or body fat.
  • Build and maintain healthy muscles, bones, and joints.
  • Relieve depression and anxiety.
  • Enhance feelings of well-being and self esteem.
  • Improve work, recreation, and sport performance.
  • Improve cardiovascular and/or cardiorespiratory function.
  • Decrease blood triglycerides.
  • Improve glucose tolerance and reduce insulin resistance.
  • Increase muscle, tendon and ligament strength.
  • Strengthen immune system.
  • Shrink fat cells.
  • Stimulate brain activity.
  • Improve balance.
  • Prevent dementia.
  • Relax.
  • Enhance libido.
  • Prevent osteoporosis.
  • Build core strength
  • Enhance self esteem
  • Alleviate insomnia.
  • Improve flexibility and range of motion.
  • Manage stress.
  • Prevent or alleviate headaches.
  • Prevent or alleviate back challenges.
  • Improve menopause symptoms.
  • Improve focus and concentration.
  • Fight the effects of aging.
  • Lower health care costs.
  • Improve fibromyalgia.
  • Prevent or alleviate incontinence.
  • Look great!

No one type of exercise provides all benefits. A well-balanced exercise routine includes 1. aerobic exercise (e.g. power walking, jogging, cardio yoga, power cleaning, hiking, aerobics, martial arts, sports); 2. strength training (e.g. lifting weights, hiking, weight bearing exercises, kayaking, pull-ups and push-ups, biking, rowing, crunches); flexibility training (e.g. gymnastics, martial arts, dance, pilates, yoga). Experts recommend that adults get more than 60 minutes of moderate to vigorous physical activity each day. It’s never too late to start. Even small things can count as exercise when you’re starting out – like taking a short walk, gardening or cleaning the yard. Try out different kinds of exercise to see which one inspires you.

Please consult your doctor before beginning any new diet, exercise program.

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“In times of change, learners inherit the Earth, while the learned find themselves beautifully equipped to deal with a world that no longer exists.” ~ Eric Hoffer

                                

RESPECT  to Eleanor Lambert.; a longtime healthy living promoter on island. She dedicated hours to starting a recycled container programme at Ross University Food Court. She introduces incoming students to our local foods through workshops, cookbooks and teaches nutrition at Ross Medical University. Her Healthy Snack Shack provides homemade yogurt; wraps and other healthy foods – vegetarian and non vegetarian. You can always count on a cup of hot oatmeal porridge in the morning……… nuff respect.

 Healthy Lifestyle

Exercise – add a few years to your life!

If we were offered a pill that we took every day to add years to our life and quality to each extra day we live would we take it? Most of us! Exercise is that pill – slightly more time consuming then the seconds it takes to swallow a pill but worth it!

New studies have shown that including exercise into daily life can add years to our lives. How many more times will we be able to hug our children and their children in that time; how much more we can help our community and families when we feel good for our whole lives!

The yoga mat is a good place to turn when talk therapy and antidepressants aren’t enough.” ~Amy Weintraub

 

What is Yoga?
After 15 years of teaching yoga and almost 40 years of practicing yoga I have come to the conclusion that yoga has a different meaning for different people.

 

Now that yoga is so popular there is a plethora of styles of yoga and this expands the meaning of yoga even more. Over the next months we will explore different styles of yoga and different concepts of yoga. 

 

RESPECT to Martha Cuffy: Way back when I still taught classes at the Dominica Legion Hall Martha came to my class and we had a chance to talk. She was off to India for a 2 year MA  in Yoga Psychology;  then had plans to spend more time in Dominica. I had the privilege of being on her mailing list over the next few years as she sent out emails keeping her friends informed as her training progressed. Martha has manifested her goals and is now here on island. She has already opened many peoples minds here to the psychology of yoga ………… nuff respect.

 

 

Yoga Links

YogaJournal.comMy favourite yoga magazine for over 20 years. At Rainbow Yoga Studio; each issue is read from cover to cover by many people many times. Great web site with poses and information galore and they offer a email newsletter of yoga.

 

CALENDAR OF EVENTS
(List your event at  Visit-Dominica.com

 

 

SHAPE  AGM Thursday, December 4, 5 pm, Alliance Francais, participate and build heritage.

 

Lionheart Sister – Saturday, December 6, 8:00 pm, Arawack House of Culture, A play about Mary Seacole, the Caribbean’s Florence Nightingale; and her travels all over the world; fund raiser for Nurses Federation.

 

Please join in the public consultation sessions reguarding the finalized adoption of the DOAM Organic Standards. There will be 4 sessions: Springfield Guest House; Saturday, December 6th, 3 pm; Laplain Agricultural Training School: Wednesday, December 10th, 9 am; Portsmouth Cruise Ship Berth: Thursday, December 11, 9 am; Roseau Prevo Cinemall: Tuesday, December 16, 9 am

The hiking in Dominica is extraordinary. There is a multitude of trails, one for almost every person and every level of fitness. Stress is forgotten and the heart soars at the beauty of the natural surroundings. ~ Trudy Scott Prevost  

 Hiking is an excellent exercise program. A good hike works almost all the muscles of the body, enhances deep belly breathing and improves stamina.

  • Eat a good breakfast.  For a sustained source of energy during the hike.
  • Warm up before a hike. A quick self massage and/or gentle stretch of the legs, lower back, arms, shoulders and neck will increase the blood flow to muscles that you’ll want to have functioning smoothly when you hike. Remember; your muscles aren’t ready for a deep stretch until after the hike.
  • Practice deep rhythmic breathing when hiking. This increases stamina and enables more oxygenated blood to flow to the muscles.
  • Wear comfortable shoes. The whole body is thrown out of alignment when our feet are uncomfortable.
  • Drink plenty of water. You need to drink more often to stay well hydrated in tropical environs.
  • Pack carbohydrates. Roasted plantain, dasheen or yam; breadnuts; granola; dried fruits and nuts and fresh fruit provide an instant pick-me-up on the trail.
  • Use a hiking stick or hiking poles. To give extra stability and help prevent sore knees and hips by taking some of the pressure off knee joints and leg muscles and putting it on arm and shoulder muscles.  
  • Stretch at the trail head after the hike. It is a fact that hiking dramatically tightens certain muscle groups while doing nothing for others. While your muscles are still warm, do a deep stretching routine especially stretching the hamstrings, calves, quads and shoulders. Do all stretches on both sides of your body. Hold each stretch for about 8 to 10 seconds. Devote 10 to 20 minutes to stretching.
  • Circle the joints before and after hiking. Picture drawing a circle with the top of the head, hands, big toe (movement is from the ankle) and shoulders. Working each area slowly, in both directions, one at a time with full focus on the area. This increases range of motion and prevents and alleviates stiffness.
  • Massage at home after the hike. The massage – whether by your own hands or your therapists’ – can also be done deeper and harder to really work the lactic acid and kinks out of the body.
  • Remember the health of the environment reflects the health of the society. Do not leave your trash behind. Stay on designated trails and walk in the center of the path to avoid trampling trailside plants. Leave plants, rocks and historical artifacts for others to enjoy.

Hiking and walking was built into the lifestyles of our ancestors; the ancient system of trails in Dominica were made by the Kalinago; the Arawaks; earlier indigenous peoples and the maroons; and kept alive by the people of today who hike our trails in the Heritage Way!

 Please consult your doctor before beginning any exercise or diet program. 

For more information on healthy lifestyles contact Trudy Scott Prevost at Rainbow Yoga: 317-3754, rainbowyoga@yahoo.com.