When your back screams that you need a massage, but there is no way you can get one, what is a good alternative?
Micro-movements are – I have discussed them previously. Recently, during our Europe trip, I was in dire need of a massage after the flight and hours of sight-seeing. At night, in the hotel bed, my back was in little knots all over. Lying there, feeling sore everywhere and feeling sorry for myself, I started moving into those tiny knots.
That is, I focused on a spot of pain, and very slowly and very minimally, tightened the muscles in the area. The trick was to tighten just the muscles that might be involved in the knot – not the whole back. It is a method I have been taught by Trager bodywork – to push or pull against the tiniest of resistance. Here, in bed, there was nobody to give me resistance – but the knotty muscles themselves were a point of resistance. By playing around with wee-wee movements - very slowly tightening, gently releasing – the pain gradually left.
How it works? It is, apart from the small, releasing movements, the attention one gives the hurting body. Try it – it is a treat you can give your aches and pains: attention. Read More
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I Hate The Gym – You Too?
February 6, 2011
My intense dislike of the gym just got a scientific underpinning: A meta-analysis reveals that exercise done outdoors has more benefits that the one indoors. A meta-analysis is not a study from scratch but reviews already existing studies. In this case, researchers tried to figure out if there are benefits to exercise in a natural outdoors environment vs a confined gym.
The disadvantage of a meta-analysis is that the original studies might be flawed – in spite that the researchers tried to weed out those studies – and that their flaws get compounded. In this case, the original studies were furthermore hampered by not using objective measurements of wellbeing but “self-reported” statements: People just talked about how much better they felt outdoors than indoors.
And so the 833 individuals sound less scientific but gushing when reporting how they are feeling after their exercise in nature: “Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.”
I believe them even without a proper study because going to a gym would make me depressed – and I am not a depressed person to start with. On the other hand, when I putter around in the garden, I am suffused by bliss. Working out on my ages-old NordicTrack machine in the basement strengthens my muscles; going cross-country skiing lifts my spirit.
Clearly, working out in a gym increases endorphins and makes one feel better. But outside, we have the added benefit of light in our eyes and on our skin – which has been shown to decrease depression and boost vitamin D production. For once, Boston did not have another snow storm today so that I could not fill my outdoor needs by snow shoveling but I hacked away on ice for a good hour – to prepare for the next snowfall which is forecast for this week.
Outside, there's also less pollution. Contrary to common assumptions, indoor pollution generally is much higher than outdoor pollution (unless you live directly at a busy highway or near a spewing factory) – thanks to detergents and other cleaning supplies, cosmetics, wood preservatives, paints, varnish and lacquers, drywalls, molds, radon, asbestos, carbon monoxide, copiers, printers, correction fluid, glues and craft materials, wax, permanent markers, adhesives, degreasing products, building materials, upholstery, wall-to-wall carpeting and other floor coverings – to name some.
Therefore it is recommended that we aerate each room at least twice a day by pushing the windows open for fifteen minutes. And that we sleep with windows open all night. Asking around, I find that not many people do either.
Outside has usually uneven terrain – different from the even floor of a standard gym. The unevenness leads to better muscle workout – without that we notice the extra effort. This lowers blood pressure and might stave off Parkinson's.
Another advantage of the great outdoors is the color green: We are hard-wired to love a green landscape because green signals plants that produce oxygen and food for us, and hold precious water in place. Green is soothing to our eyes, and to our minds. There is not much life in eternal ice or the dry desert – green is our life. You can reduce indoor air pollution by having houseplants – heartleaf philodendron, spider plant and ficus are not hard to keep alive.
For the benefits of outdoors, let’s not forget the smell of flowers, mowed lawns, freshly turned soil. And the sounds: birds’ songs, rustling wind, lapping waves, babbling brooks – music to our ears.
Of course, researchers now call for better studies to measure all that. But you and I have known it all along: Outdoors is better! Read More
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Have You Coddled Your Hippocampus Lately?
February 2, 2011
A recent study shows that brisk walks boost memory in older adults. And makes your hippocampus swell visibly on MRI. I bet this also applies to younger people.
The hippocampus is a worm-like structure deeply buried in your brain that is involved in memory formation. In Alzheimer, it is the part of your brain that will show the first signs of degeneration. A youthful hippocampus gives you mental plasticity, the opposite of which would be the obnoxious inflexibility that some older people show. About six to nine miles a week in this study was linked to better brain function. Walking even more did not seem to have more effect on the brain.
It comes down to walking ten minutes in one direction, turning around and walking back ten minutes, which can be done during lunch hour.
Another study showed that people who walk faster live longer. That bodes badly for me – I am a slow poke. But we can safely deduct that people who don’t walk will not make it long at all.
Walking also boost mood. If I would be a moody person (which I am not), I would do three things: go for a daily walk during daylight, end every hot shower with a cold one, and take herbal preparations – in women particularly, herbs against PMS or helping with post-menopause. Not to mention that I would turn to fresh, nourishing food and away from junk.
Walking per se is good for you. Two other studies have shown, that the effect is even better if you walk on uneven surface – like on pebbles, at a beach or in hilly terrain. Walking on pebbles decreases high blood pressure, and makes you less likely to get Parkinson’s. Using more muscles and consequently more brain can explain these results.
The most dramatic effect, I think, that daily walking can have – besides on memory, longevity, hypertension, Parkinson’s and mood – is that light boost vitamin D production under your skin – even if it is just the pale little area of your face reaping the rays. Vitamin D has become an important research focus as it wards off bone loss, cancer, multiple sclerosis and infections.
Walking will also lead to less weight and fight the dreaded metabolic syndrome (diabetes, high blood fats and hypertension) better sleep – all exercise does. And better sleep has been shown to increase overall performance, mood and resistance to infections.
In New England presently, walking the icy streets among huge snow banks is not that enticing. But I bet snow shoveling has all the above benefits, too – if you avoid hurting your back and don’t slip on the ice. At least I hope. Because I spend the morning digging out our walkway and garage driveway. At least this I know: The cold stimulus is a trigger for better immune function: Snow-shoveling in freezing temperatures improves my ability to better fend off flu and the common cold. Read More