Exercise & Movement Articles

Article / Updated 05-06-2022

Like walking, running provides a fitness workout that you can take with you anywhere. You can work up a great sweat, burn lots of calories, and your muscles feel invigorated after you finish. You don’t need a rack on your car or a suitcase full of equipment; you just open the door and go. No single type of exercise is better than all the rest. It’s merely a question of what’s best for you. Many runners develop frequent, chronic injuries. Many people have joints that simply will not tolerate all that pounding. If you’re not built to run, don’t argue with your body. You can get in great condition in other ways. And if you’re a beginner, hold off on running until you’ve built up stamina and strength. Running the right way Runners have a habit of looking directly at the ground, almost as if they can’t bear to see what’s coming next. Keeping your head down throws your upper-body posture off-kilter and can lead to upper-back and neck pain. Lift your head and focus your eyes straight ahead. Relax your shoulders, keep your chest lifted, and pull your abdominal muscles in tightly. Don’t overarch your back and stick your butt out; that’s one of the main reasons runners get back and hip pain. Keep your arms close to your body, and swing them forward and back rather than across your body. Don’t clench your fists. Pretend you’re holding a butterfly in each hand; you don’t want your butterflies to escape, but you don’t want to crush them, either. Lift your front knee and extend your back leg. Don’t shuffle along like you’re wearing cement boots. Land heel first and roll through the entire length of your foot. Push off from the balls of your feet instead of running flat-footed and pounding off your heels. Otherwise, your feet and legs are going to cry uncle long before your cardiovascular system does. If you experience pain in your ankles, knees, or lower back, stop running for a while. If you don’t, you could end up having to sit on the sidelines for months. Running tips for rookies These tips help you get fit and avoid injury. Start by alternating periods of walking with periods of running. For example, try two minutes of walking and one minute of running. Gradually decrease your walking intervals until you can run continuously for 20 minutes. If you have the inclination, you can build from there. Of course, sticking with a walk-run routine is fine; you’re less likely to injure yourself that way. Vary your pace. Different paces work your heart, lungs, and legs in different ways. Always run against traffic when running on the shoulder of a road. This allows you to see oncoming cars and dive for the side of the road, if necessary. If you’re running on steeply banked (angled away from the center line) country roads and the road is flat, you can run in the middle of the road to save wear and tear on your legs. But as you head up or down hills, get as far over on the shoulder (that is, away from the road) as possible to avoid speeding cars mowing you down. Consider carrying a lightweight cell phone for emergencies. Don’t increase your mileage by more than 10 percent a week. If you run 5 miles a week and want to increase, aim to do 5 1/2 miles the following week. Jumping from 5 miles to 6 miles doesn’t sound like a big deal, but studies show that if you increase your mileage more than 10 percent, you set yourself up for injury.

Cheat Sheet / Updated 05-02-2022

It may sound too good to be true, but losing weight doesn’t have to be complicated. One of the simplest ways to lose weight is by just walking, something you already do each and every day. Anyone can do it, almost anywhere, and at any time. Just get up and start putting one foot in front of the other, and you are well on your way to achieving your weight-loss goals.

Cheat Sheet / Updated 04-14-2022

Your core muscles stabilize the spine and pelvis and run the entire length of the torso. A strong core gives you better posture and stability and reduces back pain — a strong core also makes you less prone to aches when you have to stand for a long time or spend hours sitting in front of a computer. You can train your core in a variety of ways, and you can even use everyday items around the house to do so.

Article / Updated 04-14-2022

Upping your child's physical activity helps develop coordination and self-confidence. Diet and exercise habits that start now are more likely to follow your child into adulthood. Get the whole family involved in physical activity. Some activities may be difficult if your child is larger. Their size may make movement difficult, which, in turn can make them feel embarrassed, despite your best efforts. One of the reasons many adults don’t like to exercise is because as children they were made to work out as a form of discipline. But you can keep exercise fun. Studies show that the exercise habits made in youth are the habits you’re most likely to keep as you become an adult. Try some of these ideas. Take walks together after dinner. Plan nature walks, hikes, and canoe trips for the whole family. Encourage your child to join school or community athletic programs — but only if they enjoy the activity. If it’s not fun, the child won’t do it, and it won’t engender lifelong habits. Volunteer to coach or, at the very least, go to games and practice sessions. Take up sports that the whole family can do, such as inline skating, cross-country or downhill skiing, and backpacking. Measure your steps on a fitness app or smart fitness device. It’s a tangible way to promote and encourage physical activity. Get a rope and start jumping. Stage a family tournament. Encourage children to ride bikes and swim at an early age, and show them how. Dust off your bike, too; put on your suit and get into the pool with your kids. Turn off the TV. Better yet, unplug it. And limit phone and video game time. Ask your child what they liked best about doing a favorite activity. You may be surprised to find out that you’re the draw. Exercise can provide a focused opportunity for conversation between the two of you.

Article / Updated 04-05-2022

Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures. Chair-sitting posture If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first. 1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back. Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book. 2. Rest your hands on your knees; palms down, and then close your eyes. 3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion. Settle into a comfortable upright position, midway between the two extremes. 4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso. The easy posture Posture should be steady, easy, and comfortable. The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the tailor's seat). Beginners should start their floor sitting practice with this posture. This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures. In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably. 1. Sit on the floor with your legs straight out in front of you. Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out. 2. Cross your legs at the ankles with the left leg on top, the right leg below. 3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee. 4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso. Note: In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners. Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided. The thunderbolt posture This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion. 1. Kneel on the floor and sit back on your heels. Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down. 2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead. This classic posture isn't recommended for beginners. If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them. The auspicious posture This posture improves the flexibility of the hips, knees and ankles, and strengthens the back. 1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward. 2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.) 3. Bend your right knee toward you and take hold of the right foot with both hands. 4. Grip the front of the ankle with your right hand and the ball of the big toe with your left. Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf. 5. Rest your hands on your knees, arms relaxed, palms down. 6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.

Cheat Sheet / Updated 03-22-2022

The ancient practice of T’ai Chi and Qigong includes postures and movements, as well as a philosophy. T’ai Chi also has its own lingo — words and concepts you need to know.

Cheat Sheet / Updated 03-02-2022

Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.

Cheat Sheet / Updated 02-23-2022

The right gear, the right goals, and a healthy sense of skepticism about health and fitness news reports are key to shaping up and slimming down. Use this Cheat Sheet to get the whole family fit!

Cheat Sheet / Updated 02-15-2022

If you want to get into weight training, start by sorting fact from fiction. Don’t let stories you’ve heard about weight lifting keep you from the gym. You'll reach your fitness goals sooner by getting some simple home equipment and finding a qualified personal trainer. Follow some basic etiquette when working with a trainer and using the gym, and learn some muscle terminology so you’re comfortable with weight training.

Article / Updated 12-13-2021

To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually. Understand yoga To engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it. Traditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the Yoga-Sutra of Patanjali and the Bhagavad-Gita — through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most. Be clear (and realistic) about your goals and needs If you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming. If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice. Commit yourself to growth Even if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons. Stay for the long haul Spoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga! Develop good habits from the beginning Bad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises. Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner. Vary your routine to avoid boredom After you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for me.” “I have other more important things to do.” “I don’t feel like practicing today.” If you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri. Make awareness and breath your allies Yoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life. Do your best and don’t worry about the rest People often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma. Allow your body to speak up Your body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body. When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition. Share yoga In the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.