Namaste
By: Jessica Lime, Ageility Fitness Trainer
Yoga is a natural medicine used from ancient times to help us heal our mind, body and soul. Within today’s busy society focusing on yoga and meditation helps put one’s body at ease to focus on calming the nervous system, reduce stress, increase flexibility and so much more. These are your golden years to focus on your mind, body and soul that have been put to work for years. Repay yourself with the medicine of yoga and all its benefits.
Flexibility:
Yoga increases flexibility by moving the body through various motions focusing on breathing mechanics allowing one to enhance their natural physiological action2. Within skeletal movements an agonist is the one contracting causing your bone to move. However, with every yin there is a yang. The antagonist must relax and lengthen to allow movement. The continuous amounts of stretching over a period of time will allow the muscles to become more pliable and flexible, increasing movement patterns within joints2. This will increase an athlete’s performance and overall health.
Meditation:
The practice of mediation or dhyana in yoga helps create mental stillness allowing an individual to be at peace with their mind, body and soul1. Creating unity within ourselves is called advaita. There are several different ways to mediate in yoga such as visualizing, gazing, breathing, or physical sensations (hot/cold temperatures)1.
Visualizing requires one to visualize a peaceful object or channel such as a god or goddess, flower or a particular chakra (energy center)1. Gazing is a different aspect of imagery, having an open-eye focus on an object such as an opinion, view or gaze. For example, focusing on a flower, candle flame or painting1. This is performed with both eyes open or one eye closed. Breathing in mediation is performed by focusing on the rise and fall of one’s chest, breathing in your nose and out of your mouth1. Physical sensation is similar to focusing deeply on breathing however it is redirected to a sensation such as the temperature of your lips or nose, strengthening in your spine, even observing an emotion1.
Health:
With the numerous types of yoga styles your body can be affected in different aspects. Yoga helps the body develop mental awareness and being present with their mind, body and soul3. Yoga can ease stress, anxiety and tension. Practicing mindfulness can spread all the way to the kitchen table, eating without judgment. Instead focus your senses, for example:
- Eating until you’re full.
- Being aware of the smell, taste or benefit of the food.
- Recognizing if you’re eating out of emotion.
This mindset of hunger cues and fullness can enhance weight loss and boost energy levels3. Yoga can benefit cardiovascular health as well to help lower blood pressure.
Reference:
1Carrico, M. “A Beginner’s Guide to Meditation.” Yoga Journal, 2017.
2Ruiz, F. (2018). What Every Yogi Needs to Know About Flexibility. Yoga Journal.
3Yoga – Benefits Beyond the Mat. (2015). Havard Health Publishing.
49 Benefits of Yoga for Older Adults. (2020). Cantissimo Senior Living.
- Published in Get In Shape With Ageility
Exercise is Medicine
By: Jessica Lime, Ageility Fitness Trainer
Exercise is similar to medication when it comes to improving your mood and health. Each prescription varies depending on duration, modality, intensity and frequency3. However, each individual needs to be told which exercise routine pertains to them and most likely will need a trainer or class to guide them3. Providers cannot just tell a patient “you should exercise” and expect their patient to know all the ins and outs, telling a patient that is similar to telling them to “take these pills” without an in-depth explanation3. Exercise can help reduce stress, anxiety and depression in many different ways.
Exercise has many different benefits that help overall cognitive functions. When your body is stressed it sends a message to many different nerve connections causing your body to feel depleted as well. If you heal your body it will help heal your mind. Exercise helps your body produce endorphins which help decrease depression, lower levels of stress and anxiety (cortisol), promote weight loss, improve sleep and boost self-esteem.
Cardiovascular and aerobic exercise:
Walking is one of the easiest exercises to perform, which doesn’t require a gym or any equipment. Walking is a great way to relieve stress whether you are power walking or you are walking at a steady pace clearing your mind2. Running is also beneficial as well, it gets you to your destination faster than walking and increases your heart rate. Releasing endorphins to help heal your body and increase your positivity levels2. The American College of Sports Medicine and the Centers for Disease Control and Prevention suggest an adult to perform at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or a combination of both.
Tai Chi:
Tai Chi, is a traditional Chinese practice that has been shown to benefit people who suffer from anxiety, stress and depression2. Tai chi also regulates immune functions by increasing levels of positive endorphins within the body. Tai Chi is an exercise routine anyone can do, the movements are easy, slow and repetitive, focusing on form of each movement and breathing mechanics2. This practice is known to alleviate any energy blockages within the body letting one be at peace with themselves and mindful of their proprioception2.
Pilates:
Pilates is a great way to release anxiety and stress to manage cortisol levels1. Pilates helps improve one’s strength, flexibility, posture and weight loss. Pilates is a method of low impact and stress on the body to help improve postural alignment, core strength and balance by relaxing overactive muscles and activate underactive muscles1. Focusing on your breath in Pilates similar to yoga; helps improve oxygen supply to the body, removes waste and toxins being trapped by insufficient blood supply1. Pilates helps one cope with stress management by decreasing our stress hormone levels such as cortisol and increase endorphin which is your bodies positive chemicals, improving your mood naturally. Overall Pilates ‘can help individuals who suffer from stress, anxiety and depression manage their chemical levels in the brain such as serotonin, cortisol and endorphins1.
References:
1 Fleming, M., & Herring, M. (2018). The effects of pilates on mental health outcomes: A meta-analysis ofcontrolled trials. Complementary Therapies in Medicine, 37, 1-3. doi:https://doi.org/10.1016/j.ctim.2018.02.003
2 Stibich, M. (2020). The Best Forms of Exercise to Improve Your Mood. Verywellmind. Retrieved from: https://www.verywellmind.com/exercise-and-improving-your-mood-2223781
3Swisher A. K. (2010). Yes, “Exercise is Medicine”….but It Is So Much More!. Cardiopulmonary physical therapy journal, 21(4), 4.
- Published in Get In Shape With Ageility
The Adventures of Shirley Radecki – December 2020 Athlete of the Month
Shirley Radecki, 92, Eugene, Oregon
Winning two swimming medals in The National Senior Games is a remarkable achievement, but no one was more surprised to win them than Shirley Radecki, who struck gold and silver in her first appearance last year at the age of 90.
In a way it was very special, but it’s also just one more of many special moments she has enjoyed thanks to her daughter, Shaundele Leatherberry, who suggested they have “yearly adventures” involving physical activity and rustic settings to give them a challenge to look forward to. Some have also involved Shirley’s two sons and family members. After 22 years, the two can relate world travel tales of backpacking, riding motorcycles, scuba diving, and ocean swimming as typical activities. In recent years Shirley skydived at 80 and 85, climbed 14,000 feet up Mount Kilimanjaro at 89, and last year celebrated her 90th birthday by bungee jumping in a New Zealand gorge. Watch it here.
“I knew only 65% of people actually bungee jump once they are up there, but Mom didn’t look down and just walked out and jumped off,” Shaundele says. “The pressure was on me, because I knew she would jump.”
Shaundele, 68, says Shirley has always liked to stay active and modeled healthy practices for her children, saying “I remember how she did her Jack Lalanne exercises with the Glamour Stretcher and exercise ball every morning for years.” Shirley did not have the chance to play formal youth sports but learned to swim and kept it as a recreational activity. She also picked up golf as an adult and plays regularly. But in recent years she had difficulty finding active age peers, so her daughter had an idea to keep her mother engaged.
“Most others her age now just sit around playing cards and complaining about their prescriptions. There wasn’t anyone to do active stuff with around here,” Shaundele explains. “I got concerned and started encouraging her to do Senior Games. I wanted her to be around more active seniors and really have something to work toward.”
Shirley has no problem jumping out of planes, but still resisted the sports idea at first. “I’m not very competitive, and I didn’t want to embarrass myself.” But her daughter urged her to try, so mom got to work, finding a coach and practicing swimming and water aerobics weekly, and then successfully qualifying in the 2018 Oregon Senior Olympics.
The National Senior Games adventure impressed Shirley from the moment she saw the “WELCOME ATHLETES” sign at the Albuquerque airport full of enthusiastic people carrying their equipment and bags in. Finally feeling like an athlete, Shirley outdid herself in her second-ever swim meet and was rewarded with a Gold Medal in the 90-94 women’s 50-yard backstroke and a Silver Medal in the 100-yard backstroke, trading first place finishes with longtime swimmer Sara Sievert of Texas. “We were just a few seconds apart,” Radecki said. “She was pretty good competition. I hope to have more time to visit with her next time.”
Shirley also competed in the 100-yard breaststroke but was disqualified because she did not touch both hands on the wall or use proper leg form. The experience reinforced the need for regular practice for the future. Shaundele, who loves to play softball and swim, is now intrigued about joining Senior Games herself and not just be mom’s traveling companion next time.
The twice-widowed onetime flight attendant loves her adventures. The pandemic canceled this year’s Antarctica trip, but Costa Rica is next on their list. Shirley also plans to skydive again when she is 95. However, the simple things are still most important to her. “You know, it’s important to eat healthy, stay active and do what you do best. But having a good relationship with my family has been really special.”
- Published in Athlete of the Month