Check out this fun vintage video of a Wunda Chair demonstration. One of the most interesting things to note when watching vintage videos is how exercises have changed over the years in accordance with our knowledge of human biomechanics.
In theme with our recent articles on making time for exercise in our busy lives, is a recent Huffington Post article with 6 tips to become a morning person. If unlike myself, you don’t have a toddler who wakes you up between 5:00am – 6:00am, these tips may come in really handy.
- Calculate your ideal bedtime.
- Identify your stay-awake triggers.
- Create a morning to-do list.
- Reward yourself.
- Ask yourself, “Why do you want to do this?”
Read more here.
According to the American College of Sports Medicine, Seattle is the 8th healthiest city in the Nation. Our neighbors to the south, Portland rank just above as the 7th healthiest city and Washington D.C. ranks as the top healthy city in the nation.
According to the index Seattle can improve in the following areas:
- Eat more fruit and vegetables
- Quit Smoking
- Build more swimming pools
- Build more rec centers
Read all the index component here
Exercising can be really intimidating, especially for populations that have poor health habits, lack of exercise aside. However more research is showing that even a little exercise can improve health outcomes for these populations. One such population are smokers. A study that followed nearly half a million Taiwainese smokers over 12 years found that smokers who exercised for just 15 minutes per day were 55% more successful at quitting smoking and 44% less likely to relapse. Just 15 minutes!!
Other similar studies have found:
- Smokers who are exercises 30-minutes per day increased their life expectancy by 3.7 years
- Ex-smokers who exercised 30-minutes per day increased their life expectancy by 5.6 years and reduced their risk of death by 43%
Read more details here
30 minutes sessions at Bodytonic range from $40-45 per session.
One of the biggest obstacles to exercise adherence is lack of time. Now that I am mother to an on-the-go toddler I understand this so much more than ever. Juggling family time, work obligations, your children’s health and education needs, plus your own health and self-care needs can sometimes seem like an impossible scheduling dilemma. However there is good news; some researchers have found that your workouts don’t necessarily need to be an hour plus in duration to receive health benefits. The study referenced here followed a group of women who exercised for 25 minutes, 3 times per week. At the end of this study all of these women saw improved cardiovascular fitness and decreased blood pressure.
Are you among the many people who have a hard time fitting in your work outs. If so, consider trying 30-minute Private Training Sessions at Bodytonic! Not only are these sessions easier to fit into your busy lives, they are also easier on your wallets.
30 minutes sessions at Bodytonic range from $40-45 per session.
Scientist are discovering connections between the muscles and nerves that control the axial spine and the adrenal medulla. In other words, they are discovering that there is a neural connection between the core muscles and one’s ability to feel or handle stress. Perhaps standing up tall can actually make you feel more confident and less susceptible to stress?
“The Pitt team didn’t think the primary motor cortex would control the adrenal medulla at all. But there are a whole lot of neurons there that do. And when you look at where those neurons are located, most are in the axial muscle part of that cortex.” (Hamblin, 2016). Read more here.
Bridging has come a long way from it’s hip thrusting roots of the 1980s. Check out this intermediate bridging variation practiced by Bodytonic clients. Note the precise form and slow burn with which they perform this variation – perfection!
Here is a look at an original Pilates Mat Class taught by the one and only Joseph Pilates. This video and is both interesting and funn(y) to watch. Both beginning and advanced Pilates students will recognize some of the exercises taught in this video. The well seasoned Pilates practitioner will notice some modern kinesiology and biomechanics inspired adaptions absent from this video. For example, JP provides a cardio warm up in which he bounces on the balls of his feet while in plantar flexion. Nope. Don’t do it. 🙂
“If you hate the monotony of running on the treadmill, but drag yourself to the cardio room daily, believing self-torture will eventually become a habit—that’s not heroic; it’s bad design.” (MacLallen, 2017)
So many people initiate health goals by putting themselves on severe diets or exercise regimens believing that in order to see change in their bodies and health they MUST SUFFER. The truth is this approach often leads to failure and long term healthy habits are built gradually. It’s difficult to draw a margin between the good and bad ones. Along with a slow and steady approach one should seek habits that bring themselves pleasure. If you don’t like running, as is my case, explore different cardiovascular activities that you enjoy until you find one that is enjoyable. For me this is anything dance related and cardio kickboxing classes. Also, build your exercise routine gradually. Maybe start with blocking out 2 days of exercise per week for 1 month, then add one extra day per month over the next few months; this will give yourself time to adjust physically and mentally.
A Stanford psychologist and researchers has developed a helpful 3-step method to establish habits:
- What is your desired outcome?
- Identify some easily achievable “tiny habits”.
- Identify and implement trigger for “tiny habit”.
Read more about Fogg and his approach here.
Why do you exercise? Among some of the most common reasons are weight loss, stress reduction, and increased social connectedness. These are certainly excellent reason to exercise, however this New York Times article highlights some exciting reasons found in the most current research. A few of the exercise benefits listed are:
- Significantly reduced risk of premature death
- Reduced medical care expenses related to heart disease
- Reduced cancer risk
- Increased neurogenesis
These are just some of the benefits discussed, if you want to read more, check out the article yourself!
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