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High Blood Pressure and Exercise
June 3, 2008, 9:11 pm
Filed under: Handling Daily Stress With Meditation and Mental Focus, Weight Loss, health and beauty | Tags: ,

 High blood pressure is basically an increase in the amount of blood pumped by the heart. It is a condition in which the force of blood against artery walls is too strong.  Over time, high blood pressure can damage the arteries, heart and kidneys and can lead to heart disease and stroke.  It is generally defined as a blood pressure reading greater than 140 over 90.  Factors such as heredity, obesity, smoking and emotional stress are thought to play a role in why  a person has high blood pressure.  Physical activity reduces blood pressure.  Physical activity also helps you manage your weight, but being active will lower your blood pressure even if you don’t lose weight.

 You will need a pedometer, a heart rate monitor or some other “feed back device”.  Also good shoes, comfortable clothing, sunscreen, water bottle, a watch, a hat and a good attitude.

 
Step 1   Walk – walking is cheap and the most efficient use of time and money when trying to lower your blood pressure.  Swing your arms as you walk and keep your head up.  Be sure your back is straight and your abdomen is flat.  Point your toes straight ahead and walk with a long, easy stride that doesn’t strain you.
 
Step 2  Walk Daily – walk at least 30 minutes a day everyday.
 
Step 3  Walk Briskly – aim for a 15 minute mile.
 
Step 4  Pick other activities -jogging, rowing, dancing, swimming, cycling, rollerblading, circuit training are all activities that will give you an aerobic workout.  By varying the routine you fend off boredom.  If you stick to walking then add some hills or uneven terrain occasionally.
 
Step 5  Set Goals – set goals for yourself by using your feedback device.  For instance, you might want to use a pedometer and increase your steps everyday or try to walk a route a little faster each day or week.
  If you get a little perspiration going you’ll know you’ve hit your goal of getting your heart pumping.  The key to exercising to lower blood pressure is persistence, variety and pushing yourself.  Remember that regular vigorous exercise also helps you lose or maintain your weight, builds strong bones and  lowers your risk of diabetes and heart disease.
   According to the American Heart Association  cardiovascular disease is the leading cause of death in the U.S. Start slowly if you have not been physically active for awhile.  Remember that people who do not exercise are more likely to develop high blood pressure than people who do exercise. 
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Housework and Mood?
April 28, 2008, 11:44 pm
Filed under: Handling Daily Stress With Meditation and Mental Focus | Tags: , ,

 Housework may boost your mood.  Sweeping that kitchen floor, making the microwave shine and scrubbing the tub may make the blues go away. As little as 20 minutes of vigorous housekeeping can help your mental health. 

Unfortunately, we live in a world where we think that if there is a problem, there must be a pill to fix it. But the truth of the matter is that it doesn’t take much to improve your mood. The physical benefits of exercise are very well known.  Diabetes, high blood pressure, arthritis and heart disease are just a few of the conditions that improve with exercise.  But we also know that depression and dementia are improved by exercise and that stress levels diminished.
 
Daily physical activity of any kind-which includes housework and yard work will help chase those blues away.  AND having a cleaner more enjoyable home will double that mood boosting  feeling.
 
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Yoga Class No No’s; What NOT to Do When Trying To Find Inner Peace
April 18, 2008, 7:10 pm
Filed under: Handling Daily Stress With Meditation and Mental Focus | Tags: , ,
If you sign up for a yoga class-don’t bring your cell phone or turn it off and don’t come sipping lattes or diet cokes between poses. Of course chewing gum is a no no and so is talking to your neighbor.
Arriving late or leaving early is rude. If you must leave early, set yourself up in the back and be as quiet as you can. And please don’t turn around to oogle a classmate’s rear which goes without saying, but it happens.
Find good fitting workout clothes so there isn’t anything of yours to ogle.
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What Yoga Practice is Right for You?
April 18, 2008, 7:08 pm
Filed under: Handling Daily Stress With Meditation and Mental Focus, Uncategorized | Tags: , , , ,

The trendy yoga interest has been around America for years but it has definitely proven its staying power. Yoga is a success because it is both a physical and emotional therapy. It makes the body fit and reduces stress. We have started seeing yoga pop up in recreation centers, nursing homes, P. E. class in schools and in strip malls.

Preschoolers to senior citizens are looking for the right yoga practice to increase their fitness and calm their minds. Although there are many different types of yoga and it is quite complex, I looked briefly at several of the more popular ones in America. I also included websites so you can explore further if you see one that appeals to you.

Ashtanga is based on a series of postures connected through movement and breath. Bring a towel and plan to sweat because this is a challenging workout. ashtanga.com
Bikram is known as “hot” yoga. These classes take place in heated 105 degree rooms. It requires endurance and many people swear that it rids them of unhealthy toxins and relaxes them. bikramyoga.com
Iyengar places more emphasis on basic alignment and technique. This is a good type to start with and you can use it as a spring board for more difficult studies. For people with physical conditions props are encouraged. bksiyengar
Kundalini-is devoted to a more spiritual practice. It’s primarily about personal truth and consciousness raising through meditation. 3HO.org
Power Yoga balances strength and flexibility. A good Power yoga teacher respects your own personal level of fitness but will push you. Classes will vary but you can count on a quick paced aerobic workout. If you are eager to get into serious shape fast then this might be for you. baronbaptiste
Sivananda narrows the vast teachings of yoga down to five main principles-exercise, breathing, relaxation, diet and positive thinking. They stress being centered and aware. sevananda.org.
There is not one “right” way to study and practice yoga. Your recreation center might just offer a class called yoga. The many variations are all derived from a common tradition – so just try it. Find a practice and a class that works for you so you’ll want to keep coming back.
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Finding Zen In Activities You Don’t Like Doing; Like Lawnmowing!
April 17, 2008, 9:29 pm
Filed under: Handling Daily Stress With Meditation and Mental Focus | Tags: , , , , ,

Grass. It’s so pretty and green and fluffy. But it comes with a lot of responsibility, fertilizing , weeding, watering, and the worst of all; mowing and hedging.

Summer is creeping closer and the nearer we get to “mow” season the more I daydream of snowfall. I find myself already setting up myself for negativity in simply just dreading this hot, exhausting weekly chore.

But where I see drudgery, Buddhist monks might see the opportunity to cultivate a calmer mind. They teach that repetitive chores help us to avoid too much stimulation and distraction. Many rituals and chores like these are used in physical and spiritual training and aid the mind and body in working together as a team in a setting that while may be “boring” can also be soothing and relaxing.

This is also known as “meditation in action,” which is Zen-like trance state encouraging you and helping you to live in the moment while getting the necessary chores done. The next time you look at a sink load of dishes, or a mountain of laundry, take a deep breath. It may take you a while but it feels good to get something accomplished. To avoid getting overstressed or overwhelmed tackle one project completely at a time. This is more productive than doing half a job here and there as the end result does not give you the satisfaction of a job well down.

So back to mowing. As much as I hate it, I’m going to try using my mowing as my “zen-time.” this year. I imagine myself mowing slowly and carefully and only focusing on the action of cutting, one by one, row after row, and avoiding thoughts of how hot you are, the other things you were supposed to do today, or the hardest one for me; not on the cold beer waiting for you inside where it’s air-conditioned.

With patience comes reward, and with calmness and positive task-based thinking, you will be surprised how fast those drudgery chores fly by. And ahhh… the smell of fresh grass and air conditioning. Mmmm….

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