Category Archives: Activity

A prescription for yoga

I’m constantly looking for new ways to help people who want to make the transition from a sedentary to a more active life. I’ve finally realized that the simplest thing I can do in my classes, for example, is add a couple of stretches for every hour of class. Maybe feeling the difference a couple of stretches can make will inspire us all to do a little more.

I’m like a broken record when it comes to the benefits of walking, especially outdoors (green exercise, it’s called). Mostly I talk about it because I love it, and I feel the benefits—it’s the best stress relief I’ve ever found, and I think it does more to support my health than any other activity I do.

Here’s what Psychology Today has to say about green exercise:

Outdoor exercise makes people happier, less fatigued and angry, more tranquil and relaxed, and bestows a more lasting energy boost compared to indoor exercise. Even five minutes of green exercise (like walking across a park or campus) is likely to boost self-esteem and mood. Green exercise is experienced as more restorative and is more likely to increase a person’s frequency of exercise compared to indoor exercise, and all these effects are enhanced with both duration and intensity of outdoor exercise.

Improved self-esteem and mood in 5 minutes? Who doesn’t need more of this?

However, a 2010 study from Boston University Medical Center compared the effects of Iyengar yoga classes against the benefits of walking on 34 healthy people.  The results showed that compared with walking, “yoga appears to be accompanied by greater improvement in mood and decrease in anxiety and a boost in the brain chemical associated with these benefits.”

The brain chemical referred to is the neurotransmitter GABA, low levels of which are associated with depressed mood and anxiety. The participants in the yoga groups showed higher GABA levels as well as reporting better mood compared to the walkers in the control group, who walked for an hour three times per week. In spite of the higher level of exercise in the control group, the yoga groups showed more improvement in mood.

Now, a new study from Boston University Medical Center looks at the effects of Iyengar yoga classes and deep breathing practice on 30 people with major depression. The study put participants in two groups; one attended yoga classes two times per week and practiced at home, and the other attended three classes per week as well as practicing at home. After twelve weeks, there was no difference between the affects on the two groups: all the participants experienced a reduction in their depressive symptoms. Good news, indeed.

Whether or not depression is an issue, any enjoyable way to reduce anxiety and improve mood is very welcome. We need those in our self-care toolkit.

A little activity can take us a long way

People love to talk about how much exercise we “should” get. I wonder how helpful it is to approach the notion of exercise from that perspective: how much should I get? I suppose for the folks who are into doing everything right, it might be helpful. Or the folks who are seriously into exploring and quantifying every aspect of their lives—and they at least will be evaluating the recommendations against their experience.

But lots of people suffer from a learned aversion to exercise, and I know this kind of direction is not helpful. So if this is you, take heart. It turns out that when it comes to the health benefits of moving around—a little goes a long way.

This news is from a British study of 63,591 middle-aged people, over 8 years. It didn’t matter whether they followed the recommended guidelines for a certain number of hours of exercise per day, or simply went for a long walk on a weekend day—a lesser amount of exercise was still effective in preventing disease.

In terms of physical health, although there are studies supporting specific benefits of many different kinds of strenuous exercise—weight training, running, yoga, etc.—all those recommendations about how much of each kind of exercise we need don’t matter as much as making sure we get any exercise at all. A little bit of activity still conveys real health benefits.

I suspect it also has similar benefits in the other areas that regular, more frequent exercise is known to provide. I’m thinking about one of my favorite passages from Kelly McGonigal’s The Willpower Instinct, in which she lists the surprise effects of a study on enhancing self control (also known as willpower). The participants, who had all been sedentary before the study, were given a gym membership for two months. Typically they used it once a week at first, but most were up to 3 times per week by the end of the study. The results? Improvements in attention (less distractible), a reduction in smoking, drinking, caffeine use, eating junk food, and watching TV. They also made more healthy food choices, and spent more time studying. They spent less money on impulse purchases, and saved more money. They felt more in control of their emotions.

Truly, moving around makes everything work better. And it doesn’t matter how small the initial effort is—you’ll feel the benefits. By the way, here’s a list of things to try, in case you don’t have a favorite activity already.

Weight loss goals that matter

Last night was our monthly drop-in-for-a-refresher meeting, open to anyone who’s taken the hypnosis for weight control classes that I lead at Whatcom Community College. Some of the regulars have their own names for it. I’ve heard “brainwashing,” and “tune up,” for example.

It’s always fun for me to see who comes—it could be someone who took the classes years ago and wants a refresher before an event like a holiday or a trip. Or it could be a few of the regulars, and that’s always cozy. Every once in a while it’s a bigger group, and it gets a little cramped, and that’s fine too. I look forward to this every month.

We talk about how things are going—it’s usually a mixed bag, of course, just like everything else in life. And then I lead a hypnosis session focused on whatever concerns are highlighted.

Last night was nice—just two good friends sharing updates and challenges. The highlight for me, though, came after, as we were all walking to the door. One friend said, “I have a goal.” Her goal is an adventure, not a set of numbers. It’s a fun adventure, to be shared at a date in the future, as a celebration. (I’d give the details, but it’s not my story to share, and if I’d thought of this last night, I would have asked her permission to give those details, but since I didn’t, I won’t.)

But I loved it! So many of us focus on the numbers, and that can be a real source of stress, especially when it’s a set of numbers that’s tormented us in the past. How much better to focus on something that has its own meaning. Meaning that is much more personal—an activity that’s been out of reach in the past, that can be shared with the people we love, who love us. It’s exciting to think about this kind of goal—it’s really about growing into the person we have the potential to be—and bringing our friends and family along for the ride.

Just in time for Thanksgiving

Well here’s some good news for those of us who love feasting at Thanksgiving—my favorite holiday! Family, friends, and feasting—this truly is a special occasion. And I really like the idea of a holiday that asks us to think about gratitude—I need that reminder.

Before the feast day, I usually start making lists weeks ahead; I try a few new recipes, auditioning them for the T-day menu, and I consider new flavors for ice cream to accompany the pies. But I always end up making cinnamon ice cream; it goes so well with the favorites: apple, blackberry and pumpkin.

It’s always pies for dessert at my house on Thanksgiving—otherwise, how would we be able to celebrate the next day’s holiday, Pie for Breakfast Day? A fitting way to celebrate the day after Thanksgiving. My daughter agrees.

But holidays—well, any reason to celebrate with food—can be difficult for people who are in the transition phase from the Standard American Diet to a more healthy alternative, especially since we know the damage that overeating can do to our metabolism.

So here’s the good news, which I read about in a Science Daily post: “a new study finds that exercise can protect fat tissue from changes in inflammation levels and fat metabolism caused by a brief period of eating too many calories.”

Motivation!

This is a preliminary study, with only 4 adults—people who are active on a daily basis, for the most part. They ate approximately 30% more calories than normal for them during the week, and continued their normal level of physical activity. They were tested for glucose tolerance and inflammation before and after the week, with this conclusion: the findings “support a protective role of exercise in the metabolic response . . . to brief periods of overeating.”

So a healthy level of activity protects us from the effects of occasional overeating.

I think this year my gratitude list will include my good fortune in being able to maintain a level of activity that gives me energy—a benevolent addictions.

Beware the halo effect, or, don’t trust the promises on packages

November’s group session will be 6:30 pm, Thursday the 17th. Contact me for details.

The halo effect refers to our tendency to ascribe value to something because we consciously or unconsciously associate it with something else that we value.  It’s also another way we can unintentionally make it hard to build the habit of eating healthier.

I just saw this headline “‘Fitness foods actually lead people to eat more and exercise less, a new study finds.” The study it refers to used identical trail mix snacks with two different labels: one label said “fitness,” with a picture of running shoes, and the other label just said simply “trail mix.”

Some of the people in the study were concerned about their weight. People in this group were more likely to eat lots of the “fitness” trail mix, and exercise less afterwards.

It’s not surprising; we’ve seen this research before. The word fitness on the package leads us to assume that by eating this, we are doing something that supports our health, and we can then check that off the list for the rest of the day.

People who are not concerned about their weight, or people who get lots of physical activity already, are not likely to be taken in by that kind of advertising, since they have their own reasons—their own internal motivation—for keeping active.

The way to fight this kind of unintentional self-sabotage is to make a habit of reading the ingredients and looking at labels for the portion size, not the advertising. If you’re not in the habit already, give it a try. If you want to make it interesting, see how many packaged foods have 5 or fewer ingredients. Let me know how it goes.

Which would you choose: walking, dancing, running or working out?

A study of most-tweeted words about food and activity, referenced on the UK blog healthiestblog.com, lists the top ten most popular items. On the food list, the top four are coffee, beer, pizza, and Starbucks. In fact, the only healthy thing on the whole list is chicken.

Oh dear.

No wonder it’s sometimes very hard to keep our focus on doing what will keep us healthy. It does get easier as we figure out that better choices do add up to genuinely feeling stronger, happier, and just generally better . . . but we can add exposure to tweets like this to the long list of things that just don’t help—like advertising, for example.

What we can do to counteract the stuff that doesn’t help is choose to remember that although that stuff may sound good, what we really want is something genuinely good—something that tastes good and makes us feel good and helps keep us healthy—long-term.

On the positive side, the same study looked at the most common physical activities people tweeted about:

  • Walk/walking/walked
  • Dance/dancing
  • Running
  • Workout
  • Golf
  • Pool (swimming)
  • Hike/hiking
  • Yoga
  • Swim/swimming
  • Bowling

If you are looking for a way to get moving—that is, to find an activity you might enjoy adding to your list of healthy habits, this list could be a great way to start. If so many people love walking, you might be one, too. You won’t know for sure until you try it. For that matter, you could just work your way down the list and see which ones are the most fun.

It helps me to have more than one activity I enjoy, since life has a way of interfering with our plans and preferences. If I can’t do one thing, there’s another on the list. And speaking of favorite activities, can I put in a plug for biking? It would be on my personal top ten list, and it has the added benefit of reducing the time (and money) I spend when I’m using the car. Off the top of my head, other benefits include that I love the way it feels to fly along on 2 wheels, I love discovering transportation as a feel-good, meditative way of enjoying my surroundings, and it’s good for my knees. If road or trail biking isn’t possible for you, you can still get the other health benefits on a stationary bike.

The important thing is to start moving, and keep going. It sure feels good.