Good news to share with clients who worry that if they don’t practice yoga daily, they won’t get results: Attending yoga class just once a week can provide positive, measurable help for people with low-back pain.
A study published in Evidence-Based Complementary and Alternative Medicine (2013; doi: 10.1155/2013/658030) reported that weekly yoga classes were as effective as twice-weekly classes for relieving low-back pain in low-income minority participants.
Most of us know that helping others has its rewards, but now scientists have been able to measure the cellular effect of altruism, and results confirm that contributing to others may do more for your health than simply satisfying your own needs. The study appeared in PNAS (2013; 110 , 13684–89).
The percentage of women aged 50 and over who are satisfied with their bodies is quite low, accord- ing to research from the Journal of Women & Aging (2013; 25 , 287–304).
The report was based on information from 1,789 women, who reported body-size satisfaction on a figure-rating scale. Only 12.2% of respondents were satisfied with their bodies.
“Satisfied women had a lower body mass index and reported fewer eating disorder symptoms, dieting behaviors, and weight and appearance dis- satisfaction,” the authors reported.
The heart is an incredible organ, not only delivering a constant, reliable stream of life-giving oxygen and nutrients, but also responding instantly to challenges like stress, cardiovascular workouts and high-intensity bursts of energy.
Qigong, a mind-body exercise from traditional Chinese medicine, can help people with chronic fatigue and chronic fatigue syndrome to have more energy and to improve mental functioning, suggests a study published in the Annals of Behavioral Medicine (2012; 44 , 160–70; doi: 10.1007/s12160-012-9381-6). In addition, with qigong practice came an associated increase in telomerase activity, which may shed light on the mechanism underlying the benefits of this type of exercise. Increased telomerase activity has been linked to a reduction in inflammation.
Sleep is a crucial component for health, performance and daily living. During sleep our bodies repair themselves and our brains integrate new information, organize memories and put learned information into long-term memory. If you have trouble getting enough sleep these tips can help you sleep better:
“People say, 'I'm going to sleep now,' as if it were nothing,” said comedian George Carlin. “But it's really a bizarre activity. For the next several hours, while the sun is gone, I'm going to become unconscious, temporarily losing command over everything I know and understand. When the sun returns, I will resume my life.”
Mere decades ago, it was unfathomable for baseball, football, soccer and basketball athletes to include strength and conditioning exercises in their training. Misinformation about what strength training would do (not for men and women, but to them) was pervasive then, and it persists to this day.
Leisure-time physical activity is generally considered any exercise, sports or recreational activity that is not job related, is not a household chore and is not fulfilling a regular transportation need. This study provides fresh evidence that leisure-time physical activity can positively impact heart health and longevity.