“EXERCISE ENCOURAGEMENT”

 

10 WAYS TO EXERCISE IF YOU HATE TO WORK OUT

VIRTUAL REALITY FITNESS: VR headsets turn gaming into exercise. Some experts call this “exergaming.” Box, dance, or sweat through high-intensity interval-training (HIIT). Get your heart rate up with cycling or sword-fighting. You just might stick with exercise longer if you do it virtually. Studies show people who aren’t big on traditional workouts tend to think VR fitness is more fun.

FITNESS APPS: Want to train for a 5K? There’s an app for that. One even has zombies in it. You’ll also find smartphone apps for cycling, yoga, and lots in between. Research shows using app-based walking or exercise programs often can boost your aerobic levels just as much as in-person sessions with a trainer. Studies also show people who use fitness apps are more likely to do something active during downtime compared to those who don’t.

VIRTUAL PERSONAL TRAINERS: All you need is an internet connection and a smartphone or computer. A virtual trainer can chat with you remotely. If you’re new to online trainers, do a little research to find which program might work for you. Or ask your local gym if they offer virtual private or group sessions. Once you get started, let your trainer know if the workout is too hard or too easy.

EXERCISE “SNACKS”: Studies show short bouts of frequent exercise might lower body fat and boost aerobic fitness. There’s also some evidence that 6 minutes of exercise before a meal may help people with insulin resistance control blood sugar. And since you lose muscle mass as you age, experts think strength-training “snacks” may be really good for older adults. Examples include biking as hard as you can for 60 seconds, walking fast up 60 stairs, or doing body weight exercises for 60 seconds. Repeat each one at least three times a day, with 1 to 4 hours of rest in between.

FITNESS TRACKERS: If you need an extra push to reach your goals, a wearable fitness tracker might help. Studies show physical activity goes up when people use them. An old-school pedometer can count your steps. But lots of new devices give real-time updates on your movement along with your heart rate. Connect your fitness tracker or smartwatch to an exercise app to follow your progress. 

ADOPT A DOG: Your physical activity might go up if you’ve got a pup at home. Studies show dog owners tend to walk more than people who don’t have a canine companion. That goes for both kids and adults.

ACTIVE VACATIONS: Burn calories while you travel. You can hike, ski, or go white-water rafting -- whatever you think is fun. Bonus points if your physical activity takes you outdoors. Studies show your well-being gets a boost when you spend more time in nature or “green spaces.” Those are spots like forests or parks with a lot of plants and trees.

STREAM WORKOUT VIDEOS: Look for live classes or an on-demand session. Browse YouTube, streaming services, social media, or subscribe to a fitness channel. Lots of video workouts are free. But you’ll have to pay a monthly or yearly fee for others. Whether you want to stretch, bike, run, or get stronger, you can find a video that’s right for you.

ALWAYS TAKE THE STAIRS: Skip the elevator when you can. All those steps add up. Studies show regular stair-climbing can boost your aerobic levels, improve your cholesterol, and lower blood sugar in people with type 2 diabetes. If you’re an older adult, stair-climbing may boost overall fitness and lower your odds of falls.

EXERCISE OUTDOORS WHEN IT’S COLD: Lace up your ice skates. Strap on your snowshoes. Or grab some cross-country skis. Studies show winter workouts might help you burn more brown fat. That’s a type of fat linked to obesity and type 2 diabetes. But make sure you stay dry and warm enough. Low temps raise your odds of hypothermia and frostbite. And you might need to take extra caution if you have other health conditions. Ask your doctor what’s safe for you.

REVIEWED BY: Michael W. Smith, MD, WebMD on August 05, 2021

Journal of Medical Internet Research: “Apps for Improving Fitness and Increasing Physical Activity Among Young People: The AIMFIT Pragmatic Randomized Controlled Trial,” “Mobile Exercise Apps and Increased Leisure Time Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy and Barriers,” “The Use of Digital Platforms for Adults’ and Adolescents’ Physical Activity During the COVID-19 Pandemic (Our Life at Home): Survey Study.”  

Journal of Allergy and Clinical Immunology: “Exercise and Fitness in the Age of Social Distancing During the COVID-19 Pandemic.”

JMIR Mhealth and Uhealth: “The Effect on Smartphone Apps Versus Supervised Exercise on Physical Activity, Cardiorespiratory Fitness, and Body Composition Among Individuals With Mild-to-Moderate Mobility Disability: Randomized Controlled Trial,” “Effects of Mobile Health Including Wearable Activity Trackers to Increase Physical Activity Outcomes Among Healthy Children and Adolescents: Systematic Review.”

JAMA Network Open: “Interventions Using Wearable Physical Activity Trackers Among Adults With Cardiometabolic Conditions: A Systematic Review and Meta-analysis.”

Flexit.com: “How It Works.”

Journal of Aging Research: “Exercise Snacking to Improve Muscle Function in Healthy Older Adults: A pilot study

European Journal of Applied Physiology: “Sprint exercise snacks: a novel approach to increase aerobic fitness.”

Canadian Science Publishing: Do stair climbing exercise “snacks” improve cardiorespiratory fitness?

Hormone Research in Paediatrics: “Can Short Bouts of Exercise (“Exercise Snacks”) Improve Body Composition in Adolescents with Type 1 Diabetes? A Feasibility Study.”

Journal of Clinical Medicine: “Acute Effects of Immersive Virtual Reality Exercise on Young Adults’ Situational Motivation.”

Oculus.com: “SwordFight!”

International Journal of Environmental Research and Public Health: “The Effectiveness of Virtual Reality Exercise on Individual’s Physiological, Psychological and Rehabilitative Outcomes: A Systematic Review.”

The Journal of Cardiovascular Nursing: “Dog Ownership and Dog Walking: The Relationship With Exercise, Depression, and Hopelessness in Patients With Ischemic Heart Disease.”

International Journal of Behavioral Nutrition and Physical Activity: “How might we increase physical activity through dog walking?: A comprehensive review of dog walking correlates.”

Scientific Reports: “Dog owners are more likely to meet physical activity guidelines than people without a dog: An investigation of the association between dog ownership and physical activity levels in a UK community,” “Spending at least 120 minutes a week in nature is associated with good health and wellbeing.” 

BMJ Open: “Positive health effects of the natural outdoor environment in typical populations in different regions in Europe (PHENOTYPE): a study programme protocol.”

Journal of Strength and Conditioning Research: “Online video-based resistance training improves capacity of junior basketball athletes.”

American Heart Association: “No Time for Exercise? Here are 7 Easy Ways to Move More!” “How to Stay Active in Cold Weather.”

Sports: “Promoting Stair Climbing as an Exercise Routine among Healthy Older Adults Attending a Community-Based Physical Activity Program.”

Scandinavian Journal of Medicine & Science In Sports: “Effects of stair-climbing on balance, gait, strength, resting heart rate, and submaximal endurance in healthy seniors.”

Biology: “Cold and Exercise: Therapeutic Tools to Activate Brown Adipose Tissue and Combat Obesity.”

BEST/WORST WORKOUTS, ACCORDING TO SCIENCE

GO FOR IT: PILATES - It's a low-impact workout that focuses on your core -- your hips, back, and abs. It uses your own body as resistance and taps into the mind-body connection. Pilates builds strength, makes you more flexible, and helps your joints move the way they should. 

USE CAUTION: CROSSFIT - This exercise program can be an effective calorie burner -- when done right. But take on this intense workout with care, or you could get injured. Moves are meant to push you out of your comfort zone to your limit. It can be great for some, but CrossFit definitely isn’t for everyone.

GO FOR IT: TAI CHI - Studies have shown meditation is a big booster of mood and health. Tai chi takes meditation to the next level by putting it into motion. Its series of slow movements helps with balance and stress relief. It's good for all ages, too.

USE CAUTION: CRUNCHES - They aren’t all bad, but crunches aren't great if you’ve got a bad back. They put pressure on your lower spine. They can tighten the muscles you use to sit, too. That can pull at your spine even further. If it’s a six-pack you're after, ask a fitness expert for other moves you can use that won’t wreck your back.

GO FOR IT: WALKING - This oldie but goodie is top-notch for both your body and your brain. You can do it just about anywhere. It’s easy on your joints, boosts your mood, and helps you stay heart healthy.

USE CAUTION: SPOT REDUCTION - If you want to target tummy fat, you should hit the mat for some sit-ups, right? Wrong. You can’t zero in on any one area of fat when you work out. That’s a myth. A better approach, experts say, is training your whole body. It’s overall fitness, not focusing on specific areas, that burns fat best.

GO FOR IT: YOGA - When it comes to your muscles, if you don’t use them, you lose them. Yoga’s gentle stretches keep you limber so you can enjoy an active life. It can also relieve stress, improve your breathing, tone your muscles, and give you more energy.

GO FOR IT: SWIMMING - When it comes to workouts, swimming checks all the boxes: It’s kind to your joints, boosts heart health, improves your mood, and burns calories. It’s especially good if you’re dealing with an injury. The water takes the weight off your frame so you can get your heart pumping without pain.

GO FOR IT: RUNNING - If it’s calories you’re looking to burn, running will give you the most bang for your buck. An hour of it burns twice as many calories as biking or walking for the same amount of time.

GO FOR IT: WEIGHT TRAINING - Also called strength training or resistance training, exercises with weights build your muscles, burn calories, and strengthen your bones. Weight training can also help your brain as you age.

USE CAUTION: WEIGHT TRAINING - However, good technique is crucial when you pump iron. Bad form can hurt you in a hurry. Especially risky moves include:

• Loading up with weights that are too heavy
• Bad posture
• Skipping a warmup
• Lifting without a spotter

GO FOR IT: ELLIPTICAL - Not only can you get all the great benefits of walking with an elliptical machine, you can do it with less joint jarring. The moving handles it has add in arm exercises, too. You can also use it in reverse. That helps strengthen leg muscles beyond what a forward workout can do.

GO FOR IT: JUMPING ROPE - It’s not just for playgrounds. It's a powerhouse workout you can do almost anywhere, and you only need a rope to do it. It can build lower leg muscles, improve your coordination, and create more pathways in your brain. That helps you stay sharp as you get older.

USE CAUTION: PLYOMETRICS - Speaking of jumping, plyometrics is a form of exercise (also called jump training), that works on your muscle power and explosiveness with a series of jumps. When done right, it makes for strong leg muscles. But it’s easy to do it wrong, especially if you’re going it alone. Landing badly can cause injuries, including problems in your joints. Before you start, talk to a trainer to see if it’s the right choice for you.

GO FOR IT: DANCING - Your heart is happiest when it gets exercise that moves both your legs and your arms. The rhythm and constant movement of dance can do that. And it’s fun, which will have you coming back for more.

REVIEWED BY: Tyler Wheeler, MD, WebMD on February 01, 2020

American Council on Exercise: “Pilates Primer,” “CrossFit -- Is the Gain Worth the Pain? ACE Experts Weigh In,” “CrossFit -- New Research Puts Popular Workout to the Test,” “Do We Really Need to Crunch? 5 Core Exercises That Don’t Require Crunching,” “Exercise Myths vs. Realities,” “Myths and Misconceptions: Spot Reduction and Feeling the Burn,” “7 Benefits of Jumping Rope,” “Plyometrics: Controlled Impact/Maximum Power

Harvard Health: “5 of the best exercises you can ever do.”

National Institute on Aging: “4 Types of Exercise.”

American Osteopathic Association: “The Benefits of Yoga.”

Mayo Clinic: “How Much Am I Burning?” “Are elliptical machines better than treadmills for basic aerobic workouts?”

American College of Sports Medicine: “Resistance Training for Health and Fitness,” “Selecting and Effectively Using Free Weights,” “The Basics of Starting and Progressing a Strength-Training Program.”

American Heart Association: “What Type of Physical Activity Is Best?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“The Number 1 Secret to Getting Leaner, According to Trainers”

 

This is the most effective method for achieving stronger muscles, fat loss, and a more toned body.

 

Despite what you may see on late-night infomercials or read in your spam inbox, there are no magical ways to sculpt the ideal body overnight. Building a lean, toned physique takes hard work and dedication. While it's true that no fitness fad or diet of the month will ever replace good, old-fashioned clean eating and exercise, there are ways to speed up your lean body journey and achieve the look you've always wanted in a more efficient manner. Luckily, we spoke with a few accredited fitness trainers and strength coaches to get their take on the most overlooked secret to getting lean. To start, stop expecting results within a matter of hours or days. Personal fitness is about the journey just as much as the destination. Your road toward a better body will be much more enjoyable once you accept that. "If your best-laid plans for leaning out are taking longer than anticipated, make sure you don't view it as a failure," explains Jack McNamara, Ms.C., NASM-CPT, C.S.C.S., of TrainFitness. "Progress can occur in peaks and troughs, so remember to be kind to yourself and stick with the plan. The key to successful fat loss is consistency over severity."

 

PRIORITIZE SLEEP: Changing your physique may start in the gym, but it continues at bedtime. When we exercise, we push our bodies to exhaustion, burning stored energy and breaking down muscle fibers along the way. In many ways, however, this is only half of the fitness process. Proper rest following an intense bout of exercise is just as important as the workout itself. "Perhaps the most overlooked aspect of getting lean is also one of the most important, especially if you're already leaner to start with. Getting decent sleep may be the most important thing you can do to improve fat loss if you're lean," McNamara explains. He adds that numerous bodily hormones are in charge of regulating both overall sleep quality and circadian rhythm. "When these hormones are dysregulated, it can severely impact our level of hunger, the types of food we crave, even how active we'll be throughout the day. All of these combine to make successful fat loss an uphill struggle," McNamara says.

 

STAY ACTIVE OUTSIDE OF THE GYM: Attaining (and maintaining) a lean look is a lifestyle, not a chore to be accomplished day in and day out. Stop viewing exercise and physical activity as a job and start incorporating them into various aspects of your life. "One key aspect of getting lean that is forgotten about is the activity outside of your strength sessions and nutrition plan," says Jack Coxall, Co-Founder and Personal Trainer/UKSCA Accredited Strength and Conditioning Coach at Fitness Lab. "Even if you work out 6 times a week, that is 6 hours out of 168 hours in a week. The real success comes from everything you do outside of the gym when it comes to getting lean." According to Coxall, roughly 20-25% of an average adult's daily energy expenditure (calories burned) actually comes via "non-exercise activity thermogenesis" (NEAT), or all your activities and movements performed throughout the day. "Yes, you have the classic 10,000 steps per day as an example, but it doesn't have to be this," says Coxall. "Three brisk, 10-minute walks have proven to be just as beneficial. Do a 30-minute yoga session, bike rides, dog walks, or Pilates. Improving and staying consistent with your daily movement, up and away from the desk and sofa, is a key aspect of getting lean from your strength session and diet plan."

 

PERFORM HIGH INTENSITY INTERVAL TRAINING (HIIT): You no doubt already know that cardio is your friend when it comes to weight loss. That being said, incorporating some HIIT, or high-intensity interval training, into your usual cardio routine can make a big difference in terms of leaning out. Characterized by short bursts of intense motion followed by a shorter period of rest repeated in a cyclic manner, HIIT has recently emerged as a popular approach to cardio. For example, perform 40 seconds of jumping jacks followed by 15 seconds of rest, and repeat 5-10 times total, and boom! You've done a HIIT workout. HIIT has been shown to burn more calories than traditional cardio, promote increased fat burning even while at rest, and can be accomplished in a fraction of the time it would take to complete a regular workout! "To maximize your metabolic rate, trigger protein synthesis for the repair and replenishment of muscles and reap the rewards of cardio exercise without having to take hours out of your day, HIIT is the way to go," McNamara recommends. "Keep your sessions short, sharp, and intense (30 minutes or less will suffice) and separate them from your weight training sessions. Keep your HIIT session to a maximum of 2-3 a week, ideally with 48 hours in between."

 

DON'T NEGLECT YOUR MUSCLES: While working toward a lean, toned look, tons of people make the mistake of focusing entirely on aerobics. This approach, however, is only covering half the fitness fight. "Many people think that the fastest way to get lean is to do cardio hours, maximizing the 'calories burned' figure on their treadmill or fitness tracker," McNamara states. "But maintaining your weight-training throughout a fat loss phase is essential to maintain strength and muscle mass. Cutting back on weight-training when you cut back on calories will actually lead to increased muscle loss, which, in turn, will cause your metabolic rate to plummet." We all want to look our best and slim down, but at the same time, no one wants to sacrifice their muscles or strength. Besides that, ensuring your muscles are healthy and growing will actually help you lean out faster. Bigger muscles mean more calories burned. "Trainers often ask their clients how they want to feel when they achieve their sought-after goals. The most common answers are 'fit,' 'lean,' 'confident,' and 'strong,'" says Life Time Dietitian and Personal Trainer Paul Kriegler. "To achieve these results, following a relatively intense resistance training is essential. This could include bodyweight plyometrics, advanced yoga practice, or a significant devotion to consistent weightlifting with heavier weights than you might normally do." Kriegler adds that a resistance training session should be strenuous enough to induce a period of rest and recovery for your body. "The other tip I'd pair with strength training is increasing your protein intake to about one gram per pound of your ideal body weight," Kriegler says. "High-protein diets support the maintenance or growth of muscle and are more effective than other diets for the maintenance of weight after weight loss."

 

BY: John Anderer, Eat This, Not That, DECEMBER 13, 2021, FACT CHECKED BY: Faye Brennan

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“How Breathing Right Can Improve Your Life”

 

Focusing on your breath can reduce stress, spice up your sex life, help you burn more calories, and more.

TAKE A BREATH: For something so basic, we sure do get it wrong sometimes. "Breathing is the most important thing we do, but the thing we pay the least amount of attention to," says Belisa Vranich, PsyD, author of Breathe ($11; amazon.com). "Our breathing has gotten so dysfunctional that we think it's normal," she says. Turns out, you can use a better breath to fight anxiety, sleep better, and exercise harder. Here are situations where adjusting your breathing can make a huge difference.

WHEN YOU’RE STRESSED: You're in the middle of a work project, and it's not going well. You won't even notice it, but your natural reaction is to take quick and shallow breaths, which actually increases your body's stress response. "The fastest way to stop anxiety is to slow your breathing down to about five breaths per minute," says Patricia Gerbarg, MD, co-author of The Healing Power of Breath ($14; amazon.com) and assistant clinical professor in psychiatry at New York Medical College. Breathe gently and naturally without overfilling your lungs and without forcing the air out, she advises.

WHEN YOU’RE IN PAIN: Whether you've just stubbed your toe, you're nursing a splitting headache, or you have a painful chronic condition, the way you breathe may bring relief. In one small study published in Pain Medicine, volunteers who used a deep, slow breathing technique had a higher pain threshold when their skin was exposed to a very hot or very cold stimulus. Another study concluded deep breathing was ineffective for managing pain in ER patients, but that the majority of those who'd received instruction on deep breathing techniques felt it was useful.

DURING SEX: "Performance anxiety, sexual dysfunction, and problems reaching orgasm can make people anxious about sex," says Ian Kerner, sex therapist and author of She Comes First ($12; amazon.com). He recommends controlled mindful breathing, which can make you more aware of the sensations in your body and track your sexual response. To do it, breathe in through your nose and out through your mouth. You can even count one-two in your head to help you relax. Need to take it up a notch? "I encourage patients to imagine their breath going into their genitals," he says. Visualizing it this way "can make you feel as if your genitals are becoming alive and activated, which can help with orgasm."

FOR CONCENTRATION: For those times that you need to hunker down and get into the zone, Dr. Gerbarg recommends taking a few short, forceful breaths. "Breathe in sharply and breathe out forcefully while shouting 'ha'," she says. (Maybe close your office door while you do this one.) Aim for 20 breaths per minute but do it for no more than 3 to 5 minutes, she advises. One warning: if you have high blood pressure, avoid this type of breathing.

TO PRACTICE MINDFULNESS: Mindfulness is a big buzzword these days; benefits of this meditation-like practice include helping you control your emotions, bettering your relationships, and reducing anxiety and depression. Mindfulness means slowing down and noticing the moment you're in, whether that be the warm water over your hands while you do the dishes or how gorgeous the morning sunrise is. Dr. Gerbarg suggests focusing your awareness on your breath, paying attention to how it moves in and out. This method will slow down breathing and enhance your sense of calm.

ON A RUN: "Breathe through your nose and mouth," says Janet Hamilton, CSCS, exercise physiologist at Running Strong Professional Coaching. You want to relax your jaw so air can move easily through both. (If you use just your nose, for example, you won't be able to take in the same volume of air at the same rate. "It's like using a small garden hose versus a large fire hose," says Hamilton.) This will deliver the oxygen to muscles needed to work properly and perform. Without it, you won't go as far or fast. And don't worry about timing your breathing to your footfall pattern, says Hamilton. You'll naturally fall into a pattern that works for you. "Just relax and do what feels natural," she adds.

ON A RUN…IN WINTER: This is one instance when breathing through just your nose can be an advantage. It may feel more difficult or restricting at first, but it will warm the air before it reaches the lungs, bettering oxygen consumption, says Chip Huss, National Academy of Sports Medicine (NASM) Master Instructor. If that's too hard to do, you can wear a scarf covering your face and breathe through your mouth and nose as normal. Breathing in cold air can cause airways to constrict, so warming the air can help keep airways relaxed, and the oxygen level in your blood stream up, which helps muscles get what they need to perform.

AT SPIN CLASS: Learn to breathe through your nose, then your mouth, advises Huss. But more important than how you breathe is getting into an optimal position to do so. Make sure you hinge at the hip (rather than rounding your back) when leaning over to reach the handlebars, which will give your lungs the space they need to fill with air. Obviously, you don't need those hills to be any harder than they already are.

WHILE LIFTING WEIGHTS: For best muscle power, inhale during the eccentric portion of the lift and exhale during the concentric portion, advises Huss. Translation: let's say you're doing a bicep curl. Exhale as you flex your elbow and curl up and inhale when lowering the weight back down.

DURING HIIT: You know those people killing it in the weight room who are—ahem—noisy breathers? They've got the right idea, especially during HIIT (high intensity interval training) workouts. Huss counsels clients in the martial arts breathing technique called the "Kiai." "It's a method of generating energy through forceful breathing with your diaphragm and pelvic floor muscles." When you do a Kiai breath, inhale, and then on the exhale make a "shushhhh" sound while letting air out of your teeth and drawing in your navel. To put it into action, take the burpee-pushup. Do the Kiai breath at the very bottom of the pushup and explode out into the jump. On a squat, Kiai at the bottom of the squat while driving your heels into the ground.

IF YOU’RE PREGNANT: The hee-hee-hoo-hoo way of breathing you've seen on TV shows might completely backfire, worsening labor, says Vranich. "I have my client actors huff and puff this way when they need to feel stressed for a role," she says. It puts your body into fight or flight mode. Not exactly what you were going for. During pregnancy and labor, practice cat and cow. On your hands and knees, exhale and round your back up (cat). On the inhale, form an arch at the bottom of your back with your tailbone tipped out (cow). Long inhales and exhales are key. "This form of breathing keeps your and your baby's blood pressure low."

DURING MEDITATION: If you have trouble letting thoughts go during meditation, practice breath awareness, says Dr. Gerbarg. Start with 5 to 10 minutes of "coherent breathing" (or 5 breaths per minute); the slow breath will make it easier to get into a state of meditation.

ON A HIKE: One of the newest health spa trends? Forest bathing. The Japanese practice (called Shinrin-yoku) involves visiting a forest. Breathing in certain organic compounds from trees has been shown to increase immune function and reduce stress. To make the most of it, Dr. Gerbarg suggests coordinating each breath with a certain number of steps, which will relax your breath for an even bigger stress-busting boost. Five breaths per minute is perfect for a leisurely forest walk, she says.

AT BARRE CLASS: In class, you'll do lots of mini pulses while in a squat or lunge, for example. It's so important not to hold your breath—even if that's exactly what you want to do, says Lina Belkin, Chief Training Officer at The Barre Code. For example, take lunge pulses. When you pulse down-down-down, you want to exhale-exhale-exhale. (The inhale will naturally come along). On isometric holds, another staple of barre classes (where you are holding one position until you shake), you may again hold your breath because you don't know if you can keep going, says Belkin. Instead, during the hold you want to inhale deeply, filling up your belly and then exhale by pulling your belly up and in.

AT YOGA: You'll hear the instructor tell you when to inhale and exhale. And it can take practice to follow along. "Don't get hung up on the mental racket of 'I can't do this breath thing,'" says Liza Pitsirilos, Co-Founder of WHEALTH, LLC and Pritikin Longevity Center + Spa Mind Body Programming Leader and yoga Instructor. Rather than trying to time your breaths, think about breathing into specific areas of your body. "This is a tool for healing," she says. For example, if you are having relationship problems, it may help to breathe through your heart. Or if you're having a lot of anxiety and GI problems, you might want to imagine breathing through your stomach.

IN A VINYASA FLOW YOGA CLASS: Vinyasa—or flow yoga—is different from other forms of yoga because you are doing quicker movements that "flow" together. Because the poses go so fast, "most people go back to their habitual short shallow breathing because they are in struggle mode," says Pitsirilos. So, slow your breath down and pace your movements according to your breath. (One movement per breath.) Don't worry about going the same pace as the class—what matters more is that you make the most out of your practice.

AT PILATES: Some people hold their breath just to bust out an extra rep, says Scott Danberg, Director of Fitness at the Pritikin Longevity Center + Spa. "This unsafe breathing practice will lead to a rise in pressure in the chest, which can cause dizziness," he says. To do it right, inhale whenever the movement "feels" easier and exhale when the movement "feels" harder, he advises. You can use the technique for ab exercises and stretching, too, he says.

IF YOU HAVE COPD: Having COPD (chronic obstructive pulmonary disease) makes it difficult to breathe. The COPD Foundation recommends two techniques to get you the air you need without having to work so hard. The first is diaphragmatic breathing, which we already went over. The other is pursed-lips breathing: Breathe in through your nose for about 2 seconds. Pucker your lips, and breathe out very slowly—two to three times longer than you spent breathing in. Repeat.

IF YOU HAVE ASTHMA: More than 25 million people (including 7 million children) in the United States have asthma. Asthma can't be cured, and having it requires careful management using long-term control and short-acting medications, avoiding triggers, and regularly checking in with a doctor. Breathing exercises under the guidance of a trained therapist may also help. In a 2014 review of studies published in the journal Breathe, researchers concluded that learning fairly simple breathing exercises can improve a patient's experience with the disease and reduce their need for rescue meds. Talk to your doctor about trying these techniques yourself.

BY: Jessica Migala, Health Magazine, October 19, 2015

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

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