Are you getting enough exercise?

Many working Americans find little time to exercise. We drive to work and then tend to sit at a desk all day long. We come home, and then sit in front of the T.V. to try to relax after a tiring, hard days work.

As I've been exploring this month (February Heart Healthy!), it is important for the wellbeing of your heart to stay active. When you are not moving around enough you have a sedentary lifestyle.

Do You have a sedentary lifestyle?

1. Do you spend most of your day sitting?
2. Do you seldom walk over a block?
3. Do you have a job that doesn't require physical activity?
4. What do you do for fun? While doing these activities are you mostly sitting?
5. Do you exercise at least 20-30 minutes less than three days a week?

If you answered yes to most of the above questions, then you have twice the risk for heart attack.

After the age of 25 your body naturally looses strength and flexibility. If you have a sedentary lifestyle, then you are speeding up the aging process. Soon, this will lead to deconditioning. Especially at jeopardy is your core (stomach, back, pelvic muscles). Deconditioning can make it difficult to stand up when seated, or to get out of bed in the morning.

Signs of Deconditioning:

*You feel tired most of the time.
*You unable to keep up with other people your age.
*You avoid physical activity because you know it will make you tired and breathless.
*You experience shortness of breath when you climb stairs or walk a short distance.

How do I reverse deconditioning and a sedentary lifestyle?

1. See your doctor. You may need to have a stress test to make sure your heart isn't working too hard.
2. Begin by adding walking to your daily schedule. When shopping, park in the first parking spot you see—and walk the extra steps to the store. (This also saves gas!).
3. Take the stairs instead of elevator.
4. If you live with other people, make it a rule not to yell through the house. Instead, get up and go talk to one another face to face.
5. Add a routine of doing sit-ups, leg-lifts and push ups while watching TV. During commercials is the best time!
6. Find a way to walk to work. (Or walk part of the way). A great way to do this is to take public transportation—walk to the bus or subway station. You'll also be helping the earth!
7. Walk your dog every day. (If you have one.)
8. During your breaks at work take a few laps around the building (or up and down the stairs).
9. Stand (or walk around the house) while you are talking with your friends on the phone.
10. Begin an exercise program that helps build strength. Yoga is perfect for beginners trying to tone their body. Find out how to get started with yoga.
    

What type of yoga is best for me?

*February is Heart Healthy Month. Be sure to read my series of articles on having a healthy heart*

To find out what type of yoga is best for you, you'll need to know about the different types of yoga. There are many different types of yoga with very important differences among them. You should choose a type of yoga that fits your personality and your wellness goals.

Here is a quick rundown of a few of the most popular types of yoga and their various benefits. Not every type of yoga will be right for you. If you don't like yoga your first time, don't be afraid to try a different type altogether.

Iyengar Yoga spends a lot of time on careful, proficiency in the yoga poses (asanas). They make sure your body is in the proper alignment. They will use props to help you get aligned correctly. Do not be surprised when, in a beginner's class, you have a couple of wooden blocks, straps, blankets, and pillow supports to help you get in proper position. In Iyengar Yoga you only begin with breath work after you've got your positions absolutely correct.

Pros: Good for those recovering from injuries, or those with low mobility. The teacher should work very closely with you on making sure you feel comfortable. Great for beginners to get moving. Great way for people who want to slowly make lifestyle changes but are afraid.

Cons: Not good for weight loss. It can also be frustratingly slow for people with Type A Personalities (high energy, high movement, high stress, time-conscious). Also, because the teacher will often try to help you get in the right position, if you feel embarrassed by corrections or you don't like to be touched by others, this might not be the right type of yoga for you.

In Viniyoga Yoga breath work is very important. This form of yoga also includes some chanting. The poses you put your body into are very gentle and you don't hold them for long at all. This type of yoga is not as physically challenging as others.

Pros: This type of yoga is good for those who are recovering from injuries.

Ashtanga (Power) Yoga is a very energetic style of yoga that uses rhythmic breathing to a fixed series of poses that flow quickly from one to another. The breathing is loud, and focused as you go in and out of poses. Astanga Yoga really begins with the breath, and learning how to do it takes time. This style of yoga is good for people who like a physical challenge. It takes some time to learn the breath work and series of poses, so go to a beginner's class first. There are several astanga studios in Atlanta.

Pros: Good for building strength and for weight loss. This type of yoga might be good for Type A personalities because there is a lot of work to focus their attention to.

Cons: Can be very difficult for beginners. Also, beginning and advanced students do not attend the same classes.

Birkam (Hot) Yoga practices yoga in a room heated to 100 degrees or higher. The warm air helps your body stretch easier and farther. Before class it is imperative that you hydrate well because you will sweat (a lot) during a ninety minute class. This type of yoga is not suitable for those sensitive to the heat. Particularly those with MS, chronic fatigue syndrome, fibromyalgia, epilepsy, and pregnant women.

Pros: Very good for gaining flexibility. Also good for building strength.

Cons: It is hot! Therefore, if you are not well hydrated you can become sick.

Russa (Rope) Yog is the style of yoga I teach. In this style, you use a rope to help balance your body in the poses (asanas). You hold the poses so that you can build strength. This style of yoga is good for those looking to build strength in their core muscles. Unlike some other forms of yoga (Ashtanga), beginners and advanced students can practice together.

Pros: Great for strength training and weight loss. Beginning and advanced students can practice together.

To find out more: contact me at kisha@girlfriendsyoga.com or go to the RussaYog homepage.

How do I get started with Yoga?

*February is Heart Healthy Month. Be sure to read my series of articles on having a healthy heart*

It is important to know that yoga is not just for the really flexible, the thin, and fit. Yoga is for everybody. There are many different styles of yoga to help fit your needs and goals. Some types of yoga focus on mediation and are therefore good for stress relief and building a strong mind. Other types of yoga work on building a strong body, and can be a useful tool in weight loss program.

1. Before starting any exercise program, particularly if you have hypertension, be sure to talk to you doctor. He or she might suggest taking a stress test before beginning your exercise regimen.

2. When looking for a yoga program, begin by accessing what you want out of it. Do you need to loose weight in your midsection and build strong core (abdominal, back, hip, pelvic) muscles? Or, do you just need some time-off, where you can take it very slow and rest?

3. Next, try out a type of yoga that fits your needs. *(see post about different types of yoga.)
   

4. Make sure you ask your yoga instructor about his or her training, particularly if you are taking yoga at your local gym. Often, these teachers have not had proper training in the technique they are teaching. Obviously, it isn't good enough if your teacher merely got online certification. Most importantly, you want a teacher who can motivate you by example. If they practice yoga, go to yoga retreats and/or live a healthy lifestyle they will help motivate you to do the same.