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.


“At either end of any food chain you find a biological system – a patch of soil, a human body – and the health of one is connected – literally – to the health of the other.” ~ Michael Pollan, The Omnivore’s Dilemma.


RESPECT to Natural Livity Vegan Restaurant. We get a clear understanding of their mission reading their motto; “Your Health = Your Wealth”. I like how they bake their bakes and pies and the fact that their foods do not contain cholesterol……………nuff respect  


Healthy Lifestyle Treatment for Healthy Weight

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 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 a life choice program for losing weight safely while eating abundantly. His concept was radical in those days of dieting and abstaining to lose weight.

Since then governments and international organizations are promoting this concept for the maintenance of a healthy weight.

 (Full article)


Internet Resources

Healthy Weight.  A healthy weight is the weight your body naturally settles into when you consistently eat a nutritious diet, are physically active, and balance the calories you eat with the physical activity you do.


The Ornish Diet – What is it?


Eat More Weigh Less? – How to manage your weight without being hungry. By the Centres for Disease Control and Prevention



(List your health or green business; or organization at Visit-Dominica.com)


Featured Listing
Vegan Restaurants
Natural Livity Vegan Restaurant; Baked Stuffed Bakes, not fried. Baked Potato/Soya/Veggie Pies. Amazing Vegan Pizza with whole wheat crust. Soya Burgers. Roti. Fresh Juices. Herbal Teas. Cakes (no eggs or butter) and Sweet Potato Pudding. “Food” – plate of food, including provisions, rice, beans, vegetables both cooked and raw; daily changing according what is in season. Open 9-6 (Mon – Fri); Catering and Special Occasion Hosting. 13 King George V Street, Roseau, Dominica. naturallivityrastarant@yahoo.com ; 265-5912



(List your health or green business; or organization at  



We are so lucky in Dominica to have such a wealth of opportunities to heal and connect. the following gathering is an amazing experience; women from all over the world coming together to celebrate the full moon in the exotic nature of Dominica.

Wise Woman Moon Bathing Rainforest Shangri-La Resort; Wotten Waven; Saturday 10th January 2009; 5 pm til we sigh. Women Only Event; EC $40 

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.