Exercise – Page 2 – Andrea Arthur Owan

The Benefits of Active and Passive Rest

I’ve been thinking a lot about sleep lately, probably because I hadn’t been getting as much sleep as I needed. Knee injury pain made sleep—or any kind of decent rest—impossible for several weeks, and my own careless lifestyle added to the problem.

I was staying up too late, reading too many articles on my phone, getting my eyeballs fried from the glaring light and lack of blinking. (You know we blink less when we stare at tech screens, don’t you? That causes our eyes to take in more light and get dry from the lack of moisturizing when benefit from when we do blink.)

I finally had enough, so I mandated some going-to-bed practices for myself and enlisted my evil cell phone for support! Next week, I’ll tell you all about what I did and how well it’s working for me. But today, I want to cover a couple of other important habits or lifestyle practices that can help you stay healthier and happy.

Like sleep, they fall into the category of rest.

Active Rest—

According to the 12 Minute Athlete, “active rest” is when you’re still moving but not at the intensity level that you normally move on a regular workout day. It’s important for people who workout daily to rest overworked muscles and aid the recovery process.

But what if you’re not an athlete, or everyday, hardcore exerciser?

Active Rest is beneficial for anyone who is busy and pretty active on a daily basis. And you don’t have to be running, lifting weights or participating in heavy cycling.

Think about your daily workload and the stress you incur while working. Do you have to run from office to office, or building to building? Are you going brain dead from all of the nonsense planning meetings you have to attend?

Active rest can be a day where you change up the pace a bit by slowing down and focusing on more relaxing, gentle movements.

According to the article, active rest can be:

Going for an easy to moderate hike with your friends or family
Taking an easy bike ride
Going for an easy swim
Light stretching
Taking a relaxing walk (This is not power walk time!)
Playing with your dog, kids, grandkids
Doing some sort of fun activity that you enjoy. Maybe something new to exercise or stress different body parts. Nothing competitive.

The goal is to get moving, but not too much.

Some of the article feedback noted people doing house cleaning, Pilates and stretching. Other people liked to box. (That seems to be gaining popularity, especially among women.)

My husband used to pull out his roller blades and he, I, the kids and the dogs would head down to a local park for several zooms around the walking path. The boys would wheel right along with their dad. I was the designated dog walker, by choice. A roller blader, I’m not.

Passive Rest—

While athletes will define passive rest as participating in an active that allows your heart rate to drop back to normal as quickly as possible, we’re aiming for something a little more pedestrian or general public level here.

For our purposes, passive rest is when you’re quietly resting but still awake, and not engaged in multitasking.

I think a lot of people might engage in this too much, but there are others—like my husband—who have great difficulty just sitting and resting quietly. It’s taken years of practice, but now he looks forward to it. Advancing age may be contributing, but he’s making the most out of his passive rest periods. It’s a time he can shut his overactive brain down and recover.

What kinds of activities constitute “quietly resting?”

You could be lying on the couch with your eyes closed. My mother used to say she was “checking out the backs of her eyelids” when she did this, when we accused her of sleeping.

Although some say watching a movie or television is quiet resting, I’d be cautious about putting that in the resting category. Unless it’s a comedy or a somewhat interesting movie, television watching has been shown to actually decrease brain wave function to a damaging level. You want to rest, but I don’t think we’re aiming for brain dead.

As a society, we sit way too much and much of that sitting is down in front of a television, anyway. I would recommend that you use this rest technique judiciously and sporadically because it’s also contributed to the horrendous obesity epidemic we have going on in our country.

Another good passive rest can be a soak in a spa tub or bubble bath, eyes closed or reading a book.

But whatever you select, make sure you pick out an activity that makes you feel relaxed and that slows your breathing. Maybe coloring, brushing your dog or cat, daydreaming. Watching a sunset or sunrise. Listening to your favorite classical or acoustic worship music.

Mix it up—

Make sure you incorporate both active and passive resting periods into your week.

Sunday—the most popular day of rest—is a wonderful day to fit these in. Try using these techniques to unwind and recharge mentally, instead of using Sunday to run errands or hit the mall.

I think you’ll find the health and fitness rewards amazing!

Until next week,

Find your passive resting happy place or space.

Your brain (and body) will be celebrating!

Blessings,

Andrea


Andrea Arthur Owan is an award-winning inspirational writer, fitness pro and chaplain. She writes and works to help people live their best lives—physically, emotionally, and spiritually.

5 Ways to Avoid Stress-Eating

I’m actually on my way to the great Northwest to attend the wedding of my older son’s best friend. He spent a lot of time at our house throughout their college years and is like a nephew to us. After the wedding, we’ll be exploring the area and then driving south to visit relatives. We’re excited.

But we’ll be confronted with a dilemma, one many people confront when they’re traveling or attending celebrations.

We need to keep a close eye on our nutrition plan while we’re away.

We don’t want to do any stress eating, any lazy eating, any “just this once” eating and then watch our waistlines enlarge and our clothes tighten.

To that end, we’ll have to maintain some self control, and frequently remind ourselves just how lousy we feel when we break down and eat something we know gives us problems, that will likely make us sick, and regretting that we ever opened our mouths and poked the food inside.

Just as I’m about to fly away, Harvard Health hits my email inbox with an article on how to avoid Stress Eating. I’m going to share some of the highlights with you. Hopefully it will help all of us as we work, play, and celebrate!

5 ways to manage, and avoid, stress-triggered eating—

Make sleep a priority!

This is SO important for your health. Get 7 – 9 hours of good, restful sleep each night. Try to make your bedtimes and wake times as consistent as possible, even on the weekends. Stop watching television or using screen technology at least an hour before bedtime. Use the bedtime function on your smart phone and stick to it, with the screen switching to a warm color a couple of hours prior to going to bed and staying that way until the wake up music goes off.

For the last couple of weeks, Chris and I have been making a point of shutting down the electronics at least an hour before bed, grabbing a book and reading until 10:00, our designated in-bed time. The positive effects have been amazing! We’re enjoying the quiet and proximity to one another, and the melatonin cranks up in the limited light, preparing our bodies for a restful sleep.

Take some time to meditate on how you view your work/life situation and what about it makes you stressful

Going through this process is about identifying whether or not you can change your response to any stress in your family or work life. Maybe you need to add more meditation to your life, learn how to take deep breaths and not get so wrapped up in life or work drama. Finding a support group—for over-eating—is also helpful.

3. Plan ahead for potentially stressful times

Know you intend to overeat at the holidays, or when a big report or presentation is due at work? Take some extra self-defense steps to curtail the eating. Keep healthful snacks around, make sure you focus on the work or event and don’t procrastinate about the time it will take to prepare. Design stress-reducing activities for the holidays, and resist over loading yourself during these high-stress times.

Burn off the tension, or take your frustrations out on the gym equipment or pavement

Make sure you stick to your exercise regimen and don’t let others or their schedules squeeze out your exercise. Like sleep, exercise helps keep your fat-accumulating hormone (cortisol) at bay and your brain alert and healthy. Exercise needs to be a non-negotiable.

Consider a doctor consult or counselor who can talk you through it and give you some great options for behavior modification

If, after all of the first 4 ideas and practices fail (and you’ve given them a honest, focused shot), it might be time to get some professional help.

BONUS TIP: If you struggle in this area, make sure you always take your burden to the Lord in prayer. It is helpful to pray in any situation where you feel stressed or weak, or on the verge of caving in to temptation. God stands ready to come to your aid and provide you a way out!

Good luck, and I’ll meet you back here October 2!

Blessings,

Andrea


Andrea Arthur Owan is an award-winning inspirational writer, fitness pro and chaplain. She writes and works to help people live their best lives—physically, emotionally, and spiritually.

The Benefits of Swimming—the Game-changer Activity

I grew up surrounded by water. Literally. On a Pacific Ocean island on the most remote land mass on Earth.

Hawaii.

I could see the ocean from our home, and see the condominium pool from our kitchen window and front door.

To say I’m still suffering bodies-of-water withdrawal since our move to the desert Southwest 22 years ago would be an understatement.

BUT, praises of thankfulness, I have a pool in my backyard that I can see from the family room, laundry room and back bedroom, which we’ve set up as an office. Sometimes the pool water reflects off the family room ceiling, making soothing undulating patterns above my head. I’m grateful for these simple pleasures.

I spend a lot of my summer in that pool, but not nearly enough. Although I no longer have the luxury of spending hours playing and lapping in the pool as I did during my summer breaks while a kid, I can—and should—dive in and paddle around in order to improve my fitness level.

And it’s my humble opinion that swimming should be a go-to exercise for nearly everyone.

Swimming studies results—

A 2017 study reported by the Health Commission British Journal of Sports Medicine about the United Kingdom’s SWIM ENGLAND program showed significant results.

Some of the results:

Swimming is uniquely placed to support people throughout their entire life.
Swimming lowers the risk of early death by 28 per cent.
Swimming and aquatic activity is a safe, cost effective and viable option for healthcare professionals to signpost (UK term for pointing the way, guiding or providing direction) patients.
47% had a lower risk of death due to heart disease or stroke.

Jane Nickerson, Swim England CEO, said,

“It’s evident from the report that swimming has enormous potential to support the health and wellbeing of the nation.”

With that kind of assessment, how long do you think it will be before the UK installs swimming as a mandatory activity for its school children? (While the United States is still cutting physical education and art due to budget concerns. Shortsighted, concerning the long-term health and financial benefits of lifelong exercise.)

Mike Farrar, Swim England Group Board Chairman and former CEO of the NHS Confederation, said,

“This report shows that activities like swimming really do have the potential to be a game-changer in supporting the health of this nation, especially at a time when cuts to services means less money for long-term care.”

According to the on-line blog article “The Health and Wellbeing Benefits of Swimming report was commissioned by the Swimming and Health Commission on behalf of Swim England to explore the impact of swimming on physical, mental and social wellbeing. It has been written by a range of eminent academics and is supported by the Chief Medical Officer, Professor Dame Sally Davies.”

They investigated several parameters and age groups and found that swimming:

Helps those 3 months and over develop more quickly,
Helps adults 18 and over reduce stress and overall health; and
Helps those 65 and over live longer and stay mentally alert and physically agile.

More positive swimming research—

In a comparative study of middle distance runners’ lung function with that of swimmers, the researchers found that swimmers have better lung volume than the runners. The researchers hypothesized that the muscles active during breathing—like the diaphragm—are forced to work harder in swimming. The activity gave these trained swimmers more elasticity (stretchiness and ability to return to normal shape after being stretched) during breathing than did running.

My experience with swimming—

When I was eight years old, I had a brief stint with swim training at the YMCA. I loved being in the water and playing for hours in a pool, but when it came to practicing and swimming competitively, I couldn’t have been more bored, or probably out of my element.

While I quickly advanced from guppies to minnows, I hit a stalemate when they tried to advance me to shark (or barracuda, whatever it was). I couldn’t stand it. The swim instructor suggested to my mom that I might be happier in the gymnastics class.

Happy didn’t even begin to describe it!

My fast-twitch muscle fibers were born to perform explosive activities, and I quickly improved. While I could dash across a pool for short lengths and laps, long-distance, repetitive practices left me cold. No pun intended.

When I was in college, though, my best friend and I tore up the pool at the campus intercollegiate competition. Short distances, of course.

We were both former gymnasts. And I could do a mean flip turn and push off at the wall that got me out way ahead of the other competitors. (Sorry, I had to relive that victorious moment just once more!)

Benefits of swimming for all ages—

Now that I’ve hung up my leotards and really need a good, non-weight bearing activity to keep my muscles supple, my weight down, and my overloaded joints in shape, I’ve returned to the pool to add some crossover training variety to my life. There are great reasons for me to return to the pool—or for you to start getting into one if you haven’t already.

Swimming can improve coordination. Coordinating your limbs to kick and stroke properly (without pounding or slapping the water and wasting energy) while breathing and not sucking in water is a feat for the uninitiated. Once learned, you’ll find yourself skimming through the water pretty effortlessly. And that effortless swimming helps:
Lubricate your joints. In an era where too many people (I believe) undergo join replacements, or have to undergo the procedure, you swimming might just help you ward off that nasty surgery. When you’re exercising, the joint capsule fluid produces more joint-healing and cushioning fluid. And that benefits works in synergy with swimming’s ability to:
Keep your joints flexible and reduce the onset of the effects of osteoarthritis. A lot of things can contribute to osteoarthritis, including: carrying around too much weight, eating foods that increase inflammation in the body, lack of exercise, over-exercising, and genes. But swimming is a non-weight bearing activity (unless you’re running in the shallow end of the pool) that reduces the load on your joints and gives them more space. And that gives your joints more:
Flexibility! Always a good thing for older people that fall more frequently due to balance and flexibility issues.

Other swimming benefits include—

Increased lung volume that aids lung capacity—(It’s a great activity for asthmatics.) With bigger lungs you have an increased area to fill up with O2 (oxygen). That means you’ll have more of that life-giving gas available to load up on cells to be conveyed deep into your body’s tissues. Everything works (and breathes) better.
Some cross-training benefits—Intense swimming programs are found to equal intense sprint and explosive weight training programs.
Lowering your stress levels— Tension and stress shorten your muscles, which leads to tightness and loss of joint range of motion. When we float around in a big cement pond full of water, our bodies naturally relax. Our breathing slows. (Of course, all of this is true if you know how to swim and like it.)

No wonder I feel so relaxed, almost sleepy, after I emerge from my swimming or floating sessions.

It’s cathartic, like praying and meditating. A great way to start or end the day!

Some good tools for swimming exercise—

I like to use a kick-board, the kind that swim teams use to have their kids work on their leg kicks. You can hang onto it and paddle along. Try not to keep your head above water for too long, though. You’re likely to get neck cramps and pinched nerves. I regular swim noodle works for this too.

I also like to use the training hand paddles to add resistance to my strokes. Two rubber loops slip over your fingers to keep the paddles in place. Don’t get the rubber too tight or you’ll find your finger circulation getting cut off.

And a good noodle is worth its weight in gold. You can use that for kicking, or for underwater cycling, if you don’t tread water well, or feel secure “running” in the deep end.

But beware: with any activity you can overdue it and end up with injuries. Competitive swimmers are notorious for having shoulder and back injuries, and it can be hard on your knees if you don’t kick properly. And you can get dehydrated in a pool just as you can on dry land, so make sure you drink plenty of water after your exercise, or during, if you swim long distances.

So don’t jump into the pool thinking this is an injury-free exercise. As with any other activity, get some training books, start slowly, train wisely, and work your way up.

And what about swimming and weight loss?

As with anything, you’re more likely to lose weight if your energy output exceeds your energy input. In other words, you eat less than you burn off. Swimming is no different, but fair warning: Swimming consistently in cold water can cause you to store fat, just like a polar bear in the arctic. Your body does whatever it can to survive. And swimming burns a ton of calories and increases your appetite. So, if you swim a lot and always chow down an excess portion of food afterward to curb your hunger, your weight may end up creeping up instead of going down.

My future swimming goals—

While we removed the heater capabilities from our pool and usually don’t get in it during the winter months (yes, it can get cold and snowy here), I’ve decided to brave up, purchase a short-leg wet suit, and hit the pool throughout the winter. I find it gives me so many benefits that I want to keep swimming year round and know I need to. I can also drive around the block to our community pool, which is a Junior Olympic size and has marked lanes.

The gym where we work out just moved into a grand new facility with a lap pool, but it isn’t open yet, and I’m going to guess it’ll be so packed that the only time I could get in would be between midnight and 5:00 AM. So I’m going to use my own cement pond. Might as well. I pay property taxes on it!

Even though we’ve had a blistering summer with little rain, it’s nearing the time that we’d normally cover the pool and say adios until next summer. But I’m determined.

Maybe I’ll take a picture of myself in my wetsuit and put it in a blog post. Or, maybe not. If I swim enough, I might actually look decent enough in it to share with you.

Now that’s motivation!

Until next week, check out some local pools, if you don’t have one in your backyard or community. Or locate a swim coach or club. Set some target goals, get some training material, and jump in.

Your body and mind will be happy you did.

Blessings,

Andrea


Andrea Arthur Owan is an award-winning inspirational writer, fitness pro and chaplain. She writes and works to help people live their best lives—physically, emotionally, and spiritually.

The Brain Benefits of Tai Chi

I think most of us who have traveled around the sun 50 revolutions or more know that our “older” age translates to a duller, slower brain. In fact, cognitive changes start occurring at the age of 50. Some of the things we lose are our ability to rapidly process information and focus on details.

By age 70 one in six people has mild cognitive impairment—almost 17% of us! If you can do something now to prevent ending up being part of that sorry statistic, then I would say have at it!

Old beliefs about brain function and plasticity—

It wasn’t that long ago that scientists believed that the brain, once you reached adulthood, stopped changing. That it lacked plasticity—the ability of the brain to change throughout a person’s life.

That’s what I was taught in college. It was depressing.

Thankfully, scientists discovered that their theories were wrong, and it’s not true. The brain actually changes throughout a person’s life, and what we do—or don’t do—has a dramatic effect on those changes.

Now scientists know that the brain can:

Grow new cells (which means it has some capacity for repair)
Make new connections
Increase in size

And all of these bonuses can improve cognitive function.

What helps the brain get sharper?

We now know that cognitive exercises, learning new things, socializing and exercise can improve brain function and keep it in top condition for longer than expected. In fact, some neuroscientists say that when you’re exercising the body, you’re really exercising the brain.

But what exercises are good at keeping the brain in top form, or actually improving its function?

It turns out that the internal martial art of tai chi is a real winner because it offers exceptional brain benefits.

Harvard Health noted a meta-analysis (statistical procedure for combining data from multiple studies) of 20 studies on tai chi’s effects on cognition. What they found in people with cognitive decline was that tai chi appears to improve their:

Ability to multitask
Manage time, and
Make decisions

In those suffering mild cognitive impairment, tai chi’s slow, precise movements slowed the progression so all-out dementia more than any other types of exercise.

And it improved cognitive function in a similar or comparable way to other types of exercise or cognitive training.

That’s a big deal!

More good news about tai chi—

In one study, 400 Chinese men and women with the same cognitive impairment performed either tai chi or a stretching-toning combination program, 3 times a week for a year.

A year later, tai chi participants showed greater improvements in cognition and only 2% of them showed progression to dementia.

For the group doing only the traditional stretching-toning program, 11% progressed to dementia.

How does tai chi compare to walking?

Tai chi won that competition too.

When researchers compared tai chi to walking, social interaction, and no intervention, the MRIs of the participants’ brains showed that the brain volume of the tai chi exercisers had increased the most. So they won the brain volume contest, too.

And this happy group also performed better on cognitive tests.

I think I’m going to order a tai chi for beginners DVD. I tried it once before, but I got my DVDs from the library and had to return them before I had a good handle on the activity. I also took a tai chi class on the beach years ago during a Mexico getaway. And in college, I watched a friend of mine participate in the activity. He really bought into the spiritual aspect and acted a little weird about it.

The precise tai chi movements were harder than I thought they’d be, with the slow, deliberate motions, but I could tell right away that my balance would improve tremendously with sustained participation. And I would most likely benefit from the meditative aspect of the exercise. Although therein lies a word of caution.

Warning about tai chi—

Tai chi is an Eastern, internal martial art developed by a Taoist monk. It’s based on that religion—Taoism. So I would warn anyone participating in the exercise to drop the Taoist meditations and focus and zero in on Jesus, the Holy Spirit and His presence. Use it as a mind-centering exercise, without emptying your mind and opening the door to any old spirit looking for a place to entrench itself.

Be very careful what you open yourself up to.

You can reap the benefits of tai chi without sacrificing your soul or beliefs.

NEXT WEEK we’ll look closely at what makes tai chi such a successful activity. What are its special components?

Until then, think about adding different exercise routines to your repertoire, expanding yourself to something besides walking. Your brain will likely thank you for it.

Blessings,

Andrea

3 Potential Benefits of Working Standing Up

I recently splurged and treated myself to a pricey item, one that, supposedly, is going to help improve my health and reduce my risk of heart disease, help me lose weight and drop my cholesterol numbers, AND boost my productivity.

I bought myself a fancy work desk (more like a pretty sizable work counter) that raises and lowers at the tap of a finger. It also has USB cable ports. And it has a black glass surface, so, instead of using post-it notes, I can write notes on it with special wax pencils and then wipe then erase the notes.

Potential dangers of sitting down while working—

According to the insert shipped in the box with the desk, the Journal of Physical Activity and Health found that, on average, people spend 5.8 hours sitting at their desk at work.

I cringed when I read that, since I was putting in longer hours sitting at my desk a little over a year ago. And I paid for it. Am still paying for it, actually, with tighter muscles that scream in protest when I try to re-lengthen them; in stiff knees that are still giving me trouble; and in weight gain I’m still battling to shed.

And I always feel sorry for the receptionists at companies or doctors’ offices who seem to be glued to their chairs, parked before their computers as they check in patients and answer the persistent phone calls.

The insert also sited a Nielsen study that found we spend 58 minutes on a PC or Internet. I don’t know where they got that statistic, but most people I know, who are working, spend a lot more time than that on their computers.

In addition, we spend 1.39 hours on the Internet on our smart phones. And that’s probably spent in the sitting position.

I’ve returned to using my phone way too much for Internet perusing and have laid down some personal rules for myself: I shut down my computer and phone by 7:00 PM (or soon after), and I try to make myself leave the phone alone in the morning, before I’ve spent quality time with the Lord in Bible study, devotion time, and prayer.

Benefits of standing while working—

Productivity:

According to the insert, standing while working can boost your productivity by 46%.

(Daily Science covered the results of a standing-up productivity study published in IIE Transactions on Occupational Ergonomics and Human Factors.)

I’m going to guess that’s one of the reasons it’s true is because most people hunch over their computers, pecking away at their computers with their necks lurching forward and down, their shoulders rounded over, and their eyeballs at the wrong level to really see the screen well. Sitting like that compromises your breathing, tending to make it shallow and unproductive. You don’t get as much oxygen into and through the system, and you tire faster and throw your body alignment out of whack.

Just perching a separate monitor from your laptop on your desk, one that sits up at eye level with you, helps immensely in correcting this.

But standing while working can help circulation. But standing all day to work also comes with vascular risks, so don’t overdo a good thing!

Weight Loss:

Another potential plus is that you can lose weight, up to 20 pounds per year by standing two hours a day, if the insert is correct. The research sited is found on the livestrong.com site.

Improve your cardiovascular system:

Spending less time sitting also helps lower your blood sugar (decrease your risk of acquiring diabetes) and cholesterol (reduce your risk of heart disease). This “fact” was taken from Harvard Health.

I’m already enjoying my desk, and it’s got a great support bar as part of the legs/support system that I can rest my feet on while sitting down, and prop one foot on while standing up. Raising your knees a little higher than your hips also helps circulation while you’re sitting down and working. It certainly makes the sitting position much for comfortable, and I’m less likely to scrunch my legs backward, entwine my feet, and jam my big toes into the ground!

I certainly don’t feel as stiff or pinched up when I rise to take a break, which you should do every forty minutes, at the minimum. Which returns me to the standing up article that says people started feeling physically better after one month of standing up while working. They complained less of physical issues or discomfort.

I’ll keep you posted on the effects. Can’t tell yet if I’m more productive, but I certainly enjoy my time spent at the computer more. And I’m trying to incorporate what I can to improve my health with the goal of making life more enjoyable and being able to perform my work as well as I possibly can.

And the desk looks really sleek in my newly painted study where I work. Now my husband wants one. And I’m considering buying a couple for my sons for Christmas presents.

Standup desk options—

If you can’t buy a fancy desk, consider purchasing a low-cost, hundred-dollar model to set on the dining room table or a card table. The one I got for Christmas a couple of years ago is rated as one of the top stand-up work desks. It’s large enough to spread some papers out on, and it has an easily adjusted height. Having a desk like that gives you the added benefit of changing work scenery, which can also increase productivity.

Do your homework, though. Mobile desks can get REALLY pricey; and some users complain that the electronics on them fizzles out pretty quickly.

But Buyer Beware!

Take note that there is no specific, science-backed research data on how long you should spend sitting versus how long you should spend standing while working. And don’t convince yourself that your standing at work replaces outdoor activity—like walking—or general exercise to raise your heart rate. It’s just one more piece of the health puzzle to consider.

Until next week, sit down less, stand up and move around more, and work healthy! To feel better physically.

Blessings,

Andrea


Andrea Arthur Owan is an award-winning inspirational writer, fitness pro and chaplain. She writes and works to help people live their best lives—physically, emotionally, and spiritually.