psychological benefits of exercise Archives

Chair Yoga for Anxiety and Depression

Are any of you struggling with all the things going on in the WORLD right now? It’s very easy to let the heaviness get you down. Anxiety and depression is a common thing right now, but there are some things we can do to help alleviate it. Living in survival mode for days on end is NOT A GOOD THING!

We all have to find ways to adapt, and one of those things is finding new ways in which we release stress. A lot of us, me included, are used to going to some kind of class: a yoga class, the gym, water aerobics, or walking with a friend. And now we can’t.

Although we can still exercise from home, or walk by ourselves, it’s not the same and takes a lot of motivation. However, as I mentioned in a previous post, WE HAVE GOT TO KEEP MOVING!

Movement can be VERY effective for counteracting anxiety and depression. It doesn’t’ have to be major movement. I know a lot of you out there are very limited on what you can and can’t do as far as movement goes. NO WORRIES. There are things you can do, even while sitting in a chair.

I just uploaded a short video to my YouTube station with some stretches and exercises to get your whole body moving. Don’t expect to sweat with this workout, those classes are coming, but do expect to feel better.

If you want to skip to the relaxation portion of the video, it is marked in the description.

How will this chair yoga class help with anxiety and depression?

It will get your mind off whatever you’re stressing about
Movement and stretching are proven to help with your sense of wellbeing.
I show you a few techniques to help relieve stiffness in your neck and tension headaches.
Best of all, I guide you through a 10 minute guided meditation to help you relax every part of your body.

Movement is so important and vital not only for our physical health but for our emotional health as well. Know that you are NOT alone in this. We are all in this together.

This will take effort on your part. None can move your body for you. Push through the dread, the feelings of being overwhelmed, the hopelessness, and DO SOMETHING ABOUT IT.

We will get through this. Be easy on yourself, take care of yourself. Reach out and share this with anyone who you think could benefit from this.

Check out my other video tutorials, and don’t forget to love and take care of your FEET!

Until next time my friends.

Sending love your way,

Jan Howell

My intention for this website is to share tips and tutorials that I have found on my journey of life that has brought me joy, improved health, and peace, in hopes that it will do the same for you. I hope you'll join me on this journey!

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Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

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chair yoga emotional health gentle yoga psychological benefits of exercise

Move Your Body: The Benefits of Daily Movement

Daily movement of some kind is one of the best things you can do for your overall health. I have always thought that exercise was important, but the older I get the more I find this to be TRUE based on experience.

Now this doesn’t mean you have to run a marathon or attend an aerobics class every day, I’m talking movement. The human body is designed to move, not stay still for hours at a time.

I’m not sure where I heard this, but I love the analogy. “Just as running water does not freeze, moving muscle and joints will not either!”

It is so true! I work with a lot of seniors and I have seen firsthand how simple movement can improve the way one feels physically and emotionally. Once you start moving every day, you are going to notice a big difference! On the days you skip, you’ll feel the tension and tightness start to creep in again.

I even advise people who experience arthritis, to not baby that joint, but to gently keep it moving. Movement will help improve and keep range of motion. The less we move, the more limited we will be.

What are the benefits of daily movement and exercise?

Improves your mood
Combats chronic diseases
Helps you manage your weight.
Strengthens your heart and lungs
Can put the spark back into your sex life
Promotes better sleep
Can be — gasp — fun!
Maintain optimal weight
Gives you energy
Better memory
Has been found to lower the risk of health conditions such as heart disease, cancer, diabetes and Alzheimer’s

Unlike the blood circulatory system, which is pumped by the heart, the lymphatic system relies on the contraction of muscles to drain the lymphatic wastes back into the bloodstream via lymph nodes.

Exercise will help you stay well by helping your lymphatic system out. It doesn’t matter what form of exercise you do, all that matters is that you MOVE YOUR BODY and do it daily!

Studies show exercise to not only help us physically but it helps us maintain mental fitness as well. Exercise releases endorphins in the brain, which in turn cause us to have what is commonly known as a “natural high” or a “runners high”.

Psychological Benefits of movement

Helps with depression

“Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins; powerful chemicals in your brain that energize your spirits and make you feel good”.

Reduces Anxiety
Lowers stress

Are all types of exercise good for everyone?

Absolutely not! You have to find what works for you and what makes you feel good.

Years ago, after being diagnosed with a particular autoimmune condition and finding that running and aerobics were too harsh on my body system; I had to find another way to move my body. After trying my first yoga class, I was hooked and have been doing it ever since. It has helped me immensely on my path back to health and vitality. For me, I had to find a more gentle approach to move my body.

The Webster Dictionary defines ‘remedy’ as: a medicine, application, or treatment that relieves or cures a disease. I consider exercise to be just that, a “remedy”.

There are three types of exercise the body needs; Cardiovascular, Strength Training (Muscular Strength & Endurance), and Flexibility Training (stretching).

Cardiovascular Exercise involves continuous, rhythmic movements of large-muscle groups, such as:

Rebounding
Walking
Jogging
Biking
Aerobics
Dancing
Hiking
Pickle ball (my new love)

Ideally, this needs to be done 3-5 days a week.

Strength Training, sometimes called weight training or resistance training decreases the risk of osteoporosis and maintains muscle mass and function. Alternate these exercises with your cardio workouts and make sure to get all muscle groups to keep your body balanced.

Flexibility Training will help with the ability to move the joints through their full range of motion. Pain free, flexible joints are important to good health and lifestyle. Inactivity causes us to become stiff and inflexible. It is amazing how fast you can lose range of motion.

Stiffness leads to improper posture that can lead to muscle imbalance, which causes a lot of other problems. An example of a great flexibility program is yoga.

I LOVE yoga! Flexibility exercises can be done daily and should be done at least 2-3 days per week. If you stretch just once a week, you will never progress, but always feel like you are just catching up.

Listen to your body

Some days you may wake up and not feel like doing anything, let alone exercising. Maybe you feel achy, or you just don’t feel right. Those are the days you need to do something. Maybe it will be just a little stretching, or a short walk, but move your body in some way.

The only time I can honestly say that I didn’t feel good after exercising was when I attended a vigorous yoga class at the onset of the flu. It was a little too much for my system, when I should have been resting. Other than that, I have ALWAYS felt great both physically and mentally after moving my body.

People of all ages and abilities, and sizes can exercise.

Some may feel that their health is too compromised to be able to do any kind of exercise. They may be thinking “I’m too fat”, “I’m not flexible enough”, “my body is too achy”, “I don’t have enough energy,” or “I have bad knees.” and on and on. I want you to know that we can all do something! Even if you are in a wheelchair, and have a very limited ability to move, there are ways to adapt. Exercises can be modified and diluted to fit your needs at ANY AGE! My oldest student is almost 101 years old.

Adapt the exercise to fit your needs

I teach a class at the senior center in my community where I show them how to use a chair to support themselves while doing exercises and yoga poses. Despite their limitations, they can do amazing things. I have seen them improve dramatically both physically and mentally!

You can watch several of my live chair yoga classes on my YouTube station. Check them out HERE.

Don’t compare yourself to anyone else

Whatever you do, do not compare yourself to anyone else. We all have different bodies, different lifestyles, and different experiences. If you have limitations, it is easy to become frustrated, trust me I know. Do not get discouraged, accept where you are at and enjoy what you CAN do!

Each time you exercise you will feel different. One day you might have a lot of energy and on other days you may not. Adjust accordingly and do what feels good.

Choose a form of movement you enjoy!

Walking
AEROBICS
TREAD MILL
ROLLER BLADE
TAI CHI
SWIMMING
JOGGING
WATER AEROBICS
CYCLING
HIKING
KICK BOXING
MINI TRAMP (REBOUNDING)
TENNIS
YOGA
DANCING
POWER WALKING
RACQUETBALL
REBOUNDING
PICKLE BALL

Improve your health one healthy habit at a time!

Start today, CHOOSE to do something for yourself, no one can exercise for you. By exercising you will not only help yourself, but those you associate with and love will benefit, as you release stress, improve health and enjoy your life more fully!

Jan Howell

My intention for this website is to share tips and tutorials that I have found on my journey of life that has brought me joy, improved health, and peace, in hopes that it will do the same for you. I hope you'll join me on this journey!

Share:

Connect:

Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

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benefits of exercise exercise gentle yoga movement psychological benefits of exercise Yoga

Move Your Body

Improving your health one healthy habit at a time!

Move Your Body

Just as running water does not freeze,

moving muscles and joints will not either!

The topic of the exercise was included in a booklet I wrote titled “Alternative Remedies for the Body, Mind & Spirit.” The Webster’s Dictionary defines ‘remedy’ as a medicine, application, or treatment that relieves or cures a disease. I listed it as a remedy because I feel it is just that, a remedy.

Years ago, after being diagnosed with a particular health condition and finding that running and aerobics were too harsh on my body system, I had to find another way to move my body. After trying my first yoga class, I was hooked and have been doing it ever since. It has helped me immensely on my path back to health and vitality.

Unlike the blood circulatory system, which is pumped by the heart, the lymphatic system relies on the contraction of muscles to drain the lymphatic wastes back into the bloodstream via lymph nodes. Exercise will help you stay well by helping your lymphatic system out. It doesn’t matter what form of exercise you do; all that matters is that you MOVE YOUR BODY! Doing something DAILY if you can. The body needs three types of exercise: Cardiovascular, Strength Training (Muscular Strength & Endurance), and Flexibility Training.

Cardiovascular Exercise, involves continuous, rhythmic movements of large-muscle groups, such as rebounding (cellersizer which I swear by), walking, jogging, biking, aerobics, dancing and hiking. Ideally, this needs to be done 3-5 days a week.

Strength Training, sometimes called weight training or resistance training decreases the risk of osteoporosis and maintains muscle mass and function. Alternate these exercises with your cardio workouts and make sure to get all muscle groups to keep your body balanced.

Flexibility Training, will help with the ability to move the joints through their full range of motion. Pain free, flexible joints are important to good health and lifestyle. Inactivity causes us to become stiff and inflexible. It is amazing how fast you can lose range of motion. Stiffness leads to improper posture that can lead to muscle imbalance, which causes a lot of other problems. An example of a great flexibility program is yoga. I LOVE yoga! Flexibility exercises can be done daily and should be done at least 2-3 days per week. If you stretch just once a week, you will never progress, but always be just catching up. I could go on and on about this, but I will spare you until a later date.

Some days you may wake up and not feel like doing anything, let alone exercising. Maybe you feel achy, or you just don’t feel right. Those are the days you need to do something. Maybe it will be just a little stretching, or a short walk, but move your body in some way. The only time I can honestly say that I didn’t feel good after exercising was when I attended a vigorous yoga class at the onset of the flu. It was a little too much for my system, when I should have been resting. Other than that, I have ALWAYS felt great both physically and mentally after moving my body.

People of all ages and abilities, and sizes can exercise. Some may feel that their health is too compromised to be able to do any kind of exercise. They may be thinking “I’m too fat”, “I’m not flexible enough”, “my body is too achy”, “I don’t have enough energy,” or “I have bad knees.” and on and on. I want you to know that we can all do something! Exercises can be modified and diluted to fit your needs. I teach a class at the senior center in my community where I show them how to use a chair to support themselves while doing exercises and yoga poses. Despite their limitations, they do amazing things. I have seen them improve dramatically both physically and mentally!

Whatever you do, do not compare yourself to anyone else. Listen to your body. We all have different bodies, different lifestyles, and different experiences. If you have limitations, it is easy to become frustrated. Do not get discouraged, accept where you are at and enjoy what you CAN do. Each time you exercise you will feel different. One day you might have a lot of energy and on other days you may not. Adjust accordingly and do what feels good.

Mayo Clinic. com gives 7 basic benefits for exercise that I liked. It is simple and straight forward.

1. Exercise improves your mood.

2. Exercise combats chronic diseases.

3. Exercise helps you manage your weight.

4. Exercise strengthens your heart and lungs.

5. Exercise promotes better sleep.

6. Exercise can put the spark back into your sex life.

7. Exercise can be — gasp — fun!

Studies show exercise to not only help us physically but it helps us maintain mental fitness as well. Exercise releases endorphins in the brain, which in turn cause us to have what is commonly know as a “natural high” or a “runners high”.

Here are some of the Psychological Benefits of Exercise stated in an article by K. Cossaboon
Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.

Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
Exercise can reduce anxiety – many studies have come to this conclusion. People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.
Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects.
Moods such as tension, fatigue, anger and vigor are all positively affected by exercise.
Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.
Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment. For the length of your walk or workout or aqua-fit class, you engage with people who share your interest in that activity.

I have been teaching yoga for many years and could go on and on about the benefits of exercise, and about the positive changes I have seen in my students, both physically and mentally.

Choose a form of exercise you enjoy!

- Walking
- AEROBICS
- TREAD MILL
- ROLLER BLADE
- TAI CHI
- SWIMMING
- JOGGING
- WATER AEROBICS
- CYCLING
- HIKING
- KICK BOXING
- MINI TRAMP (REBOUNDING)
- TENNIS
- YOGA
- DANCING
- POWER WALKING
- RACQUET BALL
- Rebounding
  Start today, CHOOSE to do something for yourself, no one can exercise for you. By exercising you will not only help yourself, but those you associate with and love will benefit, as you release stress, improve health

and enjoy your life more fully!

Jan Howell

My intention for this website is to share tips and tutorials that I have found on my journey of life that has brought me joy, improved health, and peace, in hopes that it will do the same for you. I hope you'll join me on this journey!

Connect:

Jan Howell

Whether it’s a new recipe, a fun craft, or some handy tips for your garden and home, I hope to empower and inspire you with skills that you can use to create joy, improved health, and to do it in a simple way.

Jan Howell

Share:

Connect:

Social Media

The Latest

Jan Howell

Related Posts

What are the benefits of daily movement and exercise?

Psychological Benefits of movement

Are all types of exercise good for everyone?

Listen to your body

People of all ages and abilities, and sizes can exercise.

Adapt the exercise to fit your needs

Don’t compare yourself to anyone else

Choose a form of movement you enjoy!

Improve your health one healthy habit at a time!

Jan Howell

Share:

Connect:

Social Media

The Latest

Jan Howell

Related Posts

Move Your Body

Jan Howell

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Jan Howell

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