I have to admit that this global pandemic has been very stressful and has affected my overall health. One thing I learned the hard way is to practise self-care to overcome the stressors in life.
I’m glad that I discovered myotherapy as a way to relieve anxiety and stress. I have been dealing with anxiety attacks and body pains recently, and a friend suggested I try myotherapy at Northern Myotherapy Melbourne.
Myotherapy is a form of therapy that treats or prevents pain related to soft tissue injuries and constrained joint movement. A myotherapist will use trigger point release and other techniques to alleviate muscle pain.
Trigger points are sensitive areas in the muscle that cause pain when overstimulated or injured. The therapist will relieve muscle pains by using unique massage methods using hands, fingers, knuckles, or elbows.
Though myotherapy is just a fairly new specialisation, its effectiveness has been proven by many people. I, for one, can attest to its efficacy. Below are some of the benefits of myotherapy.
Massage is an effective way to relieve stress, anxiety, and depression. Massage therapy can lower cortisol levels and increase dopamine, endorphins, and serotonin. The special massage techniques used in myotherapy can also help in decreasing diastolic blood pressure and hypertension. Now I understand why most treatment programs often include massage to help reduce both emotional and physical stress.
Myotherapy can help in releasing tight muscular trigger points. There are some specific stretches done in the therapy that helps in lengthening and rebuilding stiff muscles. Massage can also help in increasing blood flow to the muscle tissues, which allows them to heal faster.
Cancer pain can eat away the quality of life among cancer patients, especially those at the end-of-life phase. Myotherapy is a safe intervention that can be effectively used in pain management.
In many cases, doctors always advise surgery to treat an injury when surgery should actually be the last resort. Myotherapy can help heal injuries naturally and may not necessitate any surgery in the long run.
Trouble sleeping is a common problem for many, and even I suffered from this. I often catch myself tossing and turning at night due to backaches, muscle pains, stress, headaches, or anxiety. I noticed that after a few sessions of myotherapy, I was able to sleep better.
We must keep our body in check when we are doing exercise. Exercise breaks down muscle fibres and need time to rebuild over. Myotherapy can help us recover and build strength again and may prevent injury.
Body pains can make the body slow down. They can drain the body and mind quickly, making it hard to concentrate on work. My productivity suffers when I feel something off in my body. Myotherapy can help reduce the pain that will enable me to do my job better and more efficiently.
Myotherapy can help treat conditions that affect muscles and soft tissues, such as sports injury, posture pain, overuse injury, muscle sprain, backache, joint pain, cervicogenic headache, and overuse injury.
A myotherapist will first assess the symptoms and medical history of a patient. After the evaluation, the myotherapist will examine the injured area and do physical checkups to know what is causing the pain.
Some of the techniques they may use in treatment are massage, ultrasound, passive stretching, dry needling, and trigger point therapy. If they suspect that a muscle problem is not causing the pain, the patient will be referred to a different health practitioner.
Myotherapy may be a newer treatment approach, but there is no denying that it has helped me treat and manage pain caused by muscle problems. Keeping our bodies in check during this stressful time will make a lot of difference in the quality of our lives.
Let us not underestimate the power of massage and the benefits that it can do to our bodies. Let a myotherapist handle your problem.
Being in school is both fun and stressful. It is fun to attend classes because I get to learn new things. There are also different organizations and activities that I can join to and at the same time make friends with other students. Generally, it is a great idea to go to school during weekdays because it means discovering new things and people that all contributes to the development and molding of myself as a person. On the other hand, it is also stressful to be at school because the many school assignment, projects, exams and other academic responsibilities can be so draining at times. This is especially true when all of the subjects announce their deadlines of academic requirements. These are the reasons why I decided to look for other ways of helping my mind and body cope to stress. I want to relieve myself of stress so I can still enjoy the fun things at school while being able to satisfy the academic requirements without getting irritable and too stressed. I was in this state when I received a brochure about a school that offer drum lessons. One of the lines in the brochure says about the life benefits of playing drums.
I read the brochure and found out that the school that offer the drum lessons is just a few blocks away from our house. I read further and learned that it won’t cost me that much but the benefits are more than what I will pay for. The fact that there will be long term life benefits has made me more convinced to try the lessons. When I was a little kid, I was able to experience one session of drum lesson with the other small girls in our neighborhood back in our first residential house. However, I was not able to attend more lessons because we had to move to where we are living now. Memories of me happily hitting the drum poured suddenly. So I immediately contacted the school that offer the drum lessons. I expressed interest in availing the lessons and would be happy to start immediately. I was told to go to their building the next day so I can be introduced to the students who were already taking lessons for days or weeks. I was so excited when I learned that I can start that soon.
During my first day of taking drum lessons, I was introduced to a group of people who have the same age as me. Many of them are also females like me. There are also males and there are some who are a little younger or a little older than me. I can say that it was the best drum lessons I’ve ever had because I got to meet new people who also have a lot of interests that are similar with mine. I was happy when we got to introduce ourselves one by one because it was when I got to know basic information about them. As I attend more lessons, I was able to deepen my relationship and understanding of the other students in the drum school. But aside from the camaraderie and friendship, we all enjoy the lessons more whenever we are instructed to hit the drums and whenever we are told to follow instructions to achieve certain beats and rhythms. It was such a pure joy and precious moment to see the other students who are now also my friends enjoying every hit they do no the drums. The smiles in their lips and eyes are just priceless. It was like we are driving away the bad energies in our bodies including the stress and just inviting the positive vibes that make us very happy and relaxed.
I can definitely say that attending drum lessons has greatly helped in making my life far better now. Because of the lessons I learned, I was able to cope with the stressful days at school. The actual of drums itself is helping me to release the stresses, which is great because I am able to handle stressful situations without getting too irritated and moody. The regular playing of drums has developed my patience and understanding of everything I do particularly the stressful and challenging ones. I became more patient and, thus, able to complete every task particularly those at school.
Lastly, one of the long term benefits of attending drum lessons is the new friends I gain at the drum school. They are now the new friends that help me in the things I do at school and in life.
Staying healthy and physically fit is something that everyone needs to achieve throughout the course of their lifespan. From the moment you were able to learn how to crawl, stand up, walk, and run until the time that you will be using a cane or even a walker to support you in your mobility, there are simply some things that you can do to keep your body in tip-top shape appropriate for its age. Unfortunately, for many individuals who are already at the half century mark in their lives, keeping fit and staying healthy might be a little bit more challenging than it used to.
You have to understand that as you grow older, the different tissues in your body are no longer that tensile, no longer that elastic, and no longer that resilient as it used to be when you were still in your teens and 20s. Add to this the possible existence of cardiovascular, metabolic, and neuroendocrine disorders that may affect your ability to stay healthy. However, optimum nutrition and the appropriate exercises are needed for every age group. The key for those individuals who are already beyond the half century mark is to identify what physical exercises will best benefit them given their declining physiology.
Here are 6 very simple and truly enjoyable physical exercises that any individual beyond 50 years of age can safely perform. As always, it is best to seek the opinion of your medical doctor if you can perform any of these exercises.
Walking
By far the easiest and most practical way to keep fit, walking can also be enjoyable especially if you are going to take a walk with your loved one. However, you may need to either pick up the pace or walk for significantly longer distances every time you set out. A nice goal will to walk at a 5 mph pace, gradually increasing it to tolerable levels. Walking is excellent for cardiovascular endurance. Because the exertion is not that intense, it should not burden your heart so much even if you have a cardiac problem. However, it is always best to seek your doctor’s advice if you have a cardiac problem.
Tai Chi and Qigong
A Mayo Clinic study revealed that fall injuries account for more than 35 percent of all injuries experienced by individuals aged 65 and above. And while you may still be in your 50s, do not underestimate the need for balance. This is the essence of Tai Chi and Qigong. Many refer to them as one and the same. However, Tai Chi is more inclined to movements necessary to train in the martial arts. Qigong, on the other hand, has movements that are designed primarily for healing. Unfortunately still, many Westerners simply look at one as essentially the same thing as the other. Nonetheless, the graceful movements of both Qigong and Tai Chi can be used to improve balance, enhance focus and concentration, develop stronger muscles, and stabilize mental wellness. The exercises helps individuals to relax, improve posture, and coordinate their mind and body.
Pilates
One way to improve muscle strength while at the same time enhancing overall flexibility, economy of motion, and agility is to engage in Pilates. Originally intended to help dancers stay fit, Pilates has now a growing number of followers in the senior population because of its benefits in improving posture and the stabilization of the different joints of the body. Some studies have also reported Pilates as particularly effective in the alleviation of symptoms of certain chronic conditions such as low back pain.
Yoga
Some call it meditation exercises. However, yoga is more than simple meditation. It teaches you to be more conscious of what your body is telling you. It involves stretching and relaxation intended to provide you with a calmer mind, a more physically fit body, and more relaxed. Yoga has been shown to improve cardiovascular functioning as well as improve the flow of air into the respiratory passages and the lungs.
Biking
Considered a much more intense form of cardiovascular endurance training, biking has the added advantage of maintaining optimum muscle tone in the lower legs as well as improved circulation. This can help prevent venous stasis that can significantly affect overall blood circulation. Additionally, since the leg muscles continue to be worked out, they are able to continue providing support and balance to the rest of the upper body.
Swimming
Taking several laps on a swimming pool at least 30 minutes every single day should keep your heart staying healthy and fit. Additionally, your lungs will also be trained to expand with more air as you try to regulate your breathing. The muscles in your legs and your arms can be developed further and your swim movements make an excellent exercise for joint mobility.
Reaching the half century mark should not stop you from maintaining physical fitness, mental soundness, and emotional stability. However, it is often important to seek the advice of your primary care physician if you can perform the exercise that you want. If not, these 6 exercises listed here are generally safe.
As women age, the metabolic rate slows down and that indicates you are burning less calories unlike many years ago. There is actually no specific age for this, although it seems to be apparent when a woman reaches her 40s. Aging is also associated with weight gain. The metabolism makes up about 70% of the total amount of calories you burn on a daily basis. Therefore, if this process changes due to slowing down, then you are burning much less calories as compared to when you were younger. Over time, these calories accumulate, which will cause you to gain weight.
Equally important as maintaining a healthy diet in order to lose weight, exercise is another key element as you grow older. Physical fitness generally benefits everyone, but it significantly benefits women over 40. As your body matures, you start to lose muscle mass, which is one of the primary factors behind the slowing rate of metabolism. Basically, the more muscle mass in the body, the higher its basal metabolic rate.
Regular exercise for women over 40 will help strengthen the muscles, burn more calories and increase the metabolic process. It is best to adopt an exercise routine of 30 to 40 minutes a day, for about three to four times a week to help you toward weight loss and healthy body. Choose an exercise that is suitable for your abilities and body condition, then try to make it fun for your sake.
Elliptical Training
The elliptical machine is normally easier on the body, and that is considerably helpful for those who have knee, joint and lower back pains. Your pulse speeds up while doing the elliptical training, which is in fact higher than when you use the treadmill. You obtain all the heart pumping benefits of the machine, but without the pounding.
Core Workout
While you should have begun strengthening your core muscles when you were in your thirties, it is never too late to begin now. Your core muscles that run through your stomach to your back, are vital in treating or preventing back pain, as well as in maintaining good posture. A professional trainer will make sure you are performing the core exercises properly, otherwise you may find yourself injuring your back area, instead of keeping it strong.
Strength Training
It is one of the most effective ways to offset bone and muscle reduction. Body weight exercises such as planks, push-ups and squats are all excellent workout routines to increase endurance and strength, plus they help boost the heart rate.
Pilates
Pilates provides a full body exercise that improves flexibility and strength, which makes it an excellent option for women over 40 who wish to have a fit body as they age. It is a bit demanding, but it is not the sort of exercise that will make you sweaty and exhausted. Pilates is all about breathing and concentration. However, your muscles will certainly feel it during every exercise.
Swimming
Now is the time that you should be doing 20 to 30 minutes of regular cardio exercise for three to five days every week. Swimming is an efficient way to acquire that cardio exercise, without having to stress your joints. It is a complete body workout that burns a huge amount of calories. Swimming covers everything, which includes toning your arms and back, without having to put on weight. The physical activities in the pool are endless. Other than using all four strokes, you could pull, kick or make use of the wall for your push-ups.
Cardio Exercise
Besides its blood sugar controlling and heart health benefits, cardio workouts help in improving memory and brain function. Perform cardio exercises for about 60 minutes, three times a week to help improve the blood circulation to a portion of the brain that is linked to better cognition in late years.
Yoga
Yoga is focused entirely on flexibility, and it is an excellent way to de-stress, especially with the family and work lifestyle of busy women in their 40s. Yoga does a lot more than calorie burning and muscle toning. It is a total body and mind exercise which combines stretching and strengthening poses together with meditation or deep breathing.
Biking
Either on a standard bike outdoor, or on the fitness bike at the gym, biking is an effective way to obtain a cardio workout without stressing your ankles or knees. Your muscles receive a boost, too. Riding a bike tones up your hips, thighs and buttocks. If you are having a weight problem, something such as biking that is not pounding on your joints is definitely the right exercise.
Jogging
In case your joints can still take the pressure, it is a good idea to jog for your cardio exercise routine. The benefits of jogging includes the body and mind. Several studies have shown that jogging increased life expectancy. Moreover, it helps in decreasing the risk of osteoporosis.
As you reach the age of 40, exercise is an essential part of maintaining a healthy body. It does not only lessen the risk of heart disease and diabetes, it also provides endorphins and energy to enable you to lead a happier life.
When we talk about good health, it is not only about a healthy body but about mental health as well. Health and wellness can be defined as the state where both the body and mind are working accordingly. The primary factors behind bad health conditions include mental stress, unhealthy lifestyle, poor hygiene, injury, diseases, improper diet, and so on. Over the past decade, our diet and lifestyle has evolved and people often ignore the value of a healthy lifestyle one way or another.
Why is Health Important?
There are many benefits associated with a healthy life. The body gets protected against various types of illnesses thereby, you enjoy a longer life. It is possible to live a life without experiencing any kind of pain or discomfort. In every aspect of your daily life, you are able to carry out your duties and physical activities to the best of your ability. Doing outstanding work enables you to become a valuable part of a society. In fact, it can be seen on your face when you are in good physical condition. As you look visually attractive, you also start to feel good about yourself. Basically, health and wellness contributes to a major improvement in your overall quality of life.
There are days when you just cannot wait to go to the gym and really feel the burn. But then, there are other times when you can barely get yourself to wake up and move. We all have experienced it. You begin a health and workout routine with all the best intentions. You set our objectives and get started on the right foot. Then several weeks later, your lives get caught up to you. You begin to skip an exercise session every now and then, indulge in a late night chocolate bar and then find out you have gained some pounds as you step on the scale. Remember that nothing can bring your self-confidence down faster than having a low self-image. That is why we have provided these innovative tips to help keep you focused in striving to be healthy in 2016.
Determine Your Motivation
All of us have reasons to begin exercising and to eat healthy. It maybe for the reason that you have low energy, are not able to fit into your clothes anymore, or even as your way to bond with your loved ones. Regardless of what your reason is, you should find your own motivation and work on it. This will help you to keep going whenever it becomes really difficult.
Set Your Goals and Objectives
Set targets on what days and how many days in a week that you will do your workout, and if possible do not make room for flexibility. You can only achieve your goals by having an unrelenting commitment to keep going. Pick objectives that are attainable with your busy schedule. Put such schedules in your daily reminder so that you can cross them off whenever you have completed them. Every single target you check off will inspire you to do it persistently.
Set an Appointment
If going to the gym is a bit hard for you, then make a scheduled appointment with a trainer, a friend or someone who you can commit to working out together. Oftentimes, having another person to exercise with and having an appointment will keep you motivated to go to the gym especially on days you do not want to.
Change Your Routine
Routine could possibly your greatest killer motivation. You will want to change it then to stay focused on what you are working on. For example, if you are running on a treadmill every single time, you can change it by running outside. An effective way not to have a boring workout regime is to do something different from time to time. In addition, do not eat the same food for your breakfast, lunch or dinner. Change your diet plan to add new and healthy foods.
You work hard and make money to lead an easy life. Bad habits and health issues often come in the way of this contentment. Being unhealthy does not let you live happily. Happiness and health go side by side. So, use these simple guidelines to stay focused and motivated in order to reap benefits in your efforts to being healthy.
If you have heard the proverb ‘Health is Wealth’ and know the exact meaning, you would know its value. Some people will have lots of wealth but worry due to their health condition. It is possible to conquer wealth by any means, but when you do not care about your body, it is hard to get back the healthy life. There are numerous ways you can safeguard your health and remain fit. Here in this blog, let us discuss some simple ways to maintain a healthy life.
Water: It is the most important fluid to the body. If you drink at least two liters of water a day, you can easily stay away from harmful diseases. Most people forget to drink water. They will drink only after eating their food. They may feel thirsty but due to work and other commitment, they may skip drinking water. It is better to take small sips rather than drinking a whole lot at one time. You have to keep drinking and not only when you feel thirsty. The feeling of thirsty means dehydration. Soft drinks, coffee, and tea should not be considered as water intake. It is best to drink water sprinkled with lemon juice in the early morning. It helps to remove bad toxins that have settled in your body.
Exercise: Exercise is a healthy habit that people of all age groups should follow. Some people will think that working out in the gymnasium is the only way to exercise. But that is not the only option. You can do any form of activities like walking, skipping, jogging, playing, or even perform household activities. You have to keep your body in motion and sweat the toxins out from your body.
When the toxins get excreted through sweat, you can live a long and healthy life. In the present scenario, people sit in front of television or computer and do not have time to take care of their body. It is the reason to experience various medical conditions like blood pressure, diabetes, imbalance cholesterol, obesity and much more.
If you do not feel like working out in the gym, you can join in a dance class, aerobic class or even yoga class. When you join with people who are a member of these clubs, you will automatically get a feeling to indulge in activities and stay fit and healthy.
Healthy breakfast: It has become a fashion to skip breakfast. Remember, breakfast occupies the most important meals of a day. It should not be skipped as it can result in serious consequences. Ensure to eat healthy and nutritious rich breakfast. It is recommended to add fruit to your breakfast. It can be heavy with yogurt or fruit salad. The dinner should not be heavy. Most people follow the opposite.
Eat more greens: When you have your dinner, ensure there are enough salad and vegetables spread on your table. The green vegetables help to make you look smarter and younger. It contains a lot of antioxidants that is essential for your body.
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