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.

I want to get old gracefully. I want to have good posture, I want to be healthy and be an example to my children. ~ Sting

Dr. Dean Ornish is a medical doctor from California who has dedicated his life to diet and lifestyle research and their effect on disease.  He is also well-known as an author advocating lifestyle changes to improve health.

He is the founder, president, and director of the non-profit Preventive Medicine Research Institute in Sausalito, California, where he holds the Safeway Chair and Clinical Professor of Medicine at the University of California, San Francisco.

His first book on lifestyle changes and weight loss called Eat More; Weigh Less talked about Dr. Dean Ornish’s Life Choice Program for Losing Weight Safely While Eating Abundantly.

A study he released in the Journal of the American Medical Association in 1998 showed that it was possible for heart disease to be prevented and reversed through comprehensive lifestyle changes. During this study healthy effects on obesity were observed too.

A earlier  study on prostrate cancer; directed by Dr. Ornish, and Peter Carroll, MD, chair of the Department of Urology, both of the University Of California, San Francisco, and the late William Fair, MD, Chief of Urologic Surgery and Chair of Urologic Oncology, Memorial Sloan-Kettering Cancer Center was released in the September 2005 issue of the Journal of Urology.

In that study after one year, the researchers found that psa levels (a protein marker for prostate cancer) decreased in men in the group who made comprehensive lifestyle changes but increased in the comparison group.

Also, they found that serum from the participants inhibited prostate tumor growth in vitro by 70 percent in the lifestyle-change group but only 9 percent in the comparison group.

His most recent study shows changes at the genetic level.

The researchers tracked 30 men with low-risk prostate cancer who decided against conventional medical treatment. The men underwent three months of major lifestyle changes. They lost weight, lowered their blood pressure and saw other health improvements; but most interesting; researchers also found the activity of disease-preventing genes increased while a number of disease-promoting genes, including those involved in prostate cancer and breast cancer, shut down.

Participants in the both studies were placed on a diet consisting primarily of fruits, vegetables, whole grains, and legumes supplemented with soy, vitamins and minerals. They participated in moderate aerobic exercise, yoga/meditation, and a weekly support group session. A registered dietitian was available for consultation, and a nurse case manager contacted the participants regularly.

“It’s an exciting finding because so often people say, ‘Oh, it’s all in my genes, what can I do?’ Well, it turns out you may be able to do a lot,” Ornish, said in a telephone interview.

“‘In just three months, I can change hundreds of my genes simply by changing what I eat and how I live?’ That’s pretty exciting,” Ornish said. “The implications of our study are not limited to men with prostate cancer.”

For me this is one of the most exciting articles I have written; we can change oiur genes! How amazing!

by Trudy Scott Prevost; Rainbow Health and Wellness; Dominica

Vogue and Self are putting out the message of yoginis as buff and perfect. If you start doing yoga for those reasons, fine. Most people get beyond that and see that it’s much, much more. ” ~ Patricia Walden


Practicing yoga regularly can be of great benefit to all but especially students. Besides increasing energy; enhancing functional fitness and improving strength and flexibility – yoga can enhance mental prowess………..

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.


(List your event at



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