Working out is many things: exhilarating, fun, challenging, and it provides a long list of health benefits. What is not so enjoyable is the post-workout soreness that you experience after an intense workout session. Perhaps you joined a Pilates studio or you recently started hiking more seriously. If so, then you are familiar with the pain that can permeate your limbs the next day, but as unpleasant as the pain may be, sore muscles are quite normal after working out. 

The official term for this post-workout muscle pain is “delayed onset muscle soreness.” You can typically start to experience this pain a few hours after you finish your workout. That is especially true if you don’t exercise regularly, or if you haven’t done so in a long time. Trying a new workout routine, circuit, or even a new move can cause post-exercise muscle soreness. 

How To Alleviate This Pain

One of the easiest ways to help ease the pain is by using a foam roller, which is a cylindrical device made of foam. Depending on the type of foam roller, it can be softer or harder. Some of them vibrate to add a percussive massage element, while others are extra firm and textured, which enhances the intensity. These rollers help loosen tight muscles, getting rid of knots and reducing muscle soreness in the process. 

You can roll any area of the body that experiences pain or discomfort. The different lengths, shapes, and densities make the recovery fully customizable to your needs. Good foam rollers can be expensive because cheaper materials will dent or lose firmness over time. Invest in a quality foam roller to experience the following benefits. 

Localized Pain Relief

By using foam rollers or massage guns, you can target specific portions of a tight muscle. Doing so can provide near instantaneous relief, even if the area is extremely sore or tender. If you have experienced localized pain relief in an area due to stretching, you can expect a bigger benefit from foam rolling instead. The foam roller not only works to stretch the muscle, but also targets the sore area of the muscle belly. As long as you apply the proper amount of pressure and avoid a direct pressure point on bony structures, you can experience relief. 

Improved Passive Range Of Motion

Foam rolling is a form of self-myofascial release that can help improve flexibility and muscle recovery. Since foam rolling loosens the muscle fibers, you can expect a direct improvement in flexibility following your session. By foam rolling, you can improve localized range of motion by 10-15% temporarily. That is more important for people who regularly engage in activities that require a large range of motion. That said, it is equally beneficial for people who need help maintaining day-to-day activities. 

Improved Mobility 

There is a difference between flexibility and mobility. Although the two are related, they are not the same. Improving passive range of motion through flexibility training has a direct affect on your ability to move through larger ranges of motion (mobility). Foam rolling directly improves mobility as a result of improving passive range of motion. 

Increased Blood Flow

One study reported a 75% increase in total blood flow to an area directly after foam rolling. Not only does improved blood flow enhance recovery of the affected tissues, but it also helps prepare the body for movement or activity. This can help reduce delayed onset muscle soreness when applied post workout or after a strenuous activity. 

Accelerated Recovery From Strenuous Activity

By improving blood flow to the area and reducing inflammation, foam rolling can help muscles recover more quickly after engaging in strenuous activity. Foam rolling is also relaxing, and the enjoyability of a recovery tool is extremely crucial, as it makes you want to do it more often. Various studies confirm that foam rolling after strenuous activity increases anti-inflammatory proteins and reduces pro-inflammatory proteins. That results in less inflammation and aids recovery.

SHARE:

The post How Do Foam Rollers Alleviate Muscle Soreness? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It is not uncommon for people to think that yoga is solely about stretching and improving flexibility. Yoga is much more than a restorative exercise, though. In fact, many of the poses prevalent in most asana practices can help you improve full body strength. If you are looking to strengthen your chest, core, arms, legs, or back with yoga, it is not difficult to do. 

The strengthening yoga poses in this article are just the tip of the iceberg. There are many more yoga poses that can help you build strength. The following poses are the perfect jumping off point. 

Boat Pose

This pose fires up the core, hip flexors, and quadriceps, so you will start to feel the burn quickly. To practice the pose:

• Begin in a seated position with your knees bent and feet flat on the floor in front of you. 
• Reach your hands forward to grab your hamstrings just under the backs of your knees. 
• Anchor your sit bones into the floor and elongate your spine. Lean your torso back, engage your core and lift your feet off the floor, drawing your shines parallel to the floor. 
• Squeeze your legs toward each other and slowly release your hands, stretching them out in front of you for balance. Hold for a few deep breaths before returning to the starting position.

Plank Pose

The plank is one of the most practiced yoga poses for increasing strength, particularly core, chest, and shoulder strength. Plank pose requires stability and control in just about every muscle, though, so don’t slack during this pose. To practice:

• Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Press your palms firmly into the mat before stepping one foot back at a time to rest on the balls of your feet. Establish a long line from the crown of your head through your heels. 
• Squeeze your thighs together and engage your glutes while stabilizing your core. Do not let your stomach sag toward the floor. Hold for a few deep breaths before returning to the starting position.

Revolved Chair Pose

Chair pose is a great way to strengthen the lower body muscle groups. Adding a twist can up the ante by activating your core. To practice the pose:

• Stand up straight with your feet hip-distance apart. Draw your hands to prayer position in the center of your chest. 
• Bend your knees deeply and sink your hips back almost as if to sit in a chair. Keep your spine long as you rotate your whole torso to the right side. You can rest your left elbow on the outside of your right thigh for support. 
• Hold that position for a few breaths before returning to center. Take a few breaths and then repeat on the other side. 

Locust Pose

Learn to correct poor posture and build strength along your posterior chain with locust pose. Tightness between the shoulder blades? Practice this pose! Here’s how:

• Lie flat on your stomach with your arms by your sides. 
• Reach your arms back behind you and interlace your fingers. Roll your shoulders down, drawing your shoulder blades together. 
• Engage your back, core, and glutes to lift your head, chest, and lower legs off the floor. Aim to squeeze your thighs together for support. 
• Hold for a few deep breaths before returning to the starting position. 

Revolved Lunge

Yet another revolved posture that engages the entire body. It aims to strengthen your legs, glutes, and core, all while elongating the hip flexors. To practice:

• Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees.
• Step your right foot between your hands, placing the outside of your foot next to your right thumb. You can slide your left knee back slightly if necessary. 
• Keep your left hand rooted to the floor as you rotate your torso to the right and extend your right arm toward the ceiling. 
• Hold for a few deep breaths before switching sides. 

One-Legged Bridge Pose

Bridge pose works to strengthen the glutes, hamstrings, quadriceps, and back muscles. The one-legged version is an amplification that makes you focus more on stability. To practice:

• Lie flat on your back with your knees bent and feet flat on the floor hip-distance apart. Keep your arms by your sides. 
• Ground your feet into the floor and engage your glutes to lift your pelvis and hips away from the floor. Press your arms into the mat, drawing your shoulders down toward your heels. 
• Shift your weight to the right as you lift your left foot off the ground and extend it up toward the ceiling. 
• Squeeze your glutes and maintain balance as you take a few deep breaths. 
• Return your left foot to the ground, take a few breaths, and then repeat on the other side. 

SHARE:

The post 6 Yoga Poses For Full Body Strength appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Considering that you spend one-third of your life sleeping, make it a point to ensure that it is quality sleep as much as you can. Unfortunately, many people find it difficult to fall and stay asleep. If you find yourself staring at your ceiling at two in the morning on a regular basis, certain nighttime habits may be preventing you from getting quality sleep. 

What Is Sleep Hygiene?

There is oral hygiene, personal hygiene, and now there’s sleep hygiene? Yes, exactly correct. Sleep hygiene refers to a set of habits that encourage a good night’s sleep. Adopting certain habits can help regulate the body’s circadian rhythm, or internal “clock” that controls sleep and wakefulness. Sleep hygiene plays a crucial role in maintaining mental and physical health, in addition to overall quality of life. You may engage in certain practices or behaviors, either during the day or at night, to help promote better sleep. Continue reading to learn sleep hygiene tips that may lead to more restful sleep. 

Exercise Regularly

Studies show that as little as 10 minutes of walking per day can improve sleep quality. Exercising outside further enhances the benefits by exposing you to natural light, which works to regulate your sleep cycle. If you cannot exercise outside, do not stress yourself into an anxiety spiral. Indoor exercise is also beneficial, but avoid exercising three hours before bedtime, as physical activity can increase wakefulness, making it more difficult to fall asleep. Should you want to engage in movement closer to bedtime, consider yoga, stretching, or Tai Chi. 

Make Your Sleep Environment Work For You

Your sleep environment can either make it easier or harder to fall asleep. Typically, a bedroom that is between 65 and 68 degrees Fahrenheit is ideal for restful sleep. Additionally, make sure you have a comfortable mattress, pillows, and bed sheets. The more comfortable you are, the easier it is to fall and stay asleep. Too much light in the bedroom can also make it harder to fall asleep, so consider investing in blackout curtains or an eye mask to ensure darkness. 

Use Your Bed For Sleep

It can be very tempting to read, work, watch TV, or have phone calls in your bed if it is very comfortable. Try to reserve your bed for sleeping and sexual intercourse. That may actually strengthen your brain’s association between your bed and sleep, so you can fall asleep more easily. Even though reading can help you fall asleep, you may want to try reading on the couch before moving to your bed in case your mind is excited by the book and you cannot fall asleep. 

Manage Stress Before You Go To Sleep

You should never go to bed worrying about things that can keep you awake. To help alleviate some of that stress and worry, consider the following habits: 

• Write down your tasks or worries to get them out of your head. Prioritize what you have to do tomorrow, or the rest of the week, and then try your best to relax. Perhaps outline a plan to get these things done because seeing it on paper helps you see it through. 
• Experiment with meditation, be it in silence or guided via an online video or app on your phone. Meditation can help calm the mind, even if the practice only lasts for five to 10 minutes. 
• Consider sleeping with a weighted blanket, as it can help people with anxiety and insomnia fall and stay asleep. 

Keep A Consistent Sleep Schedule

Going to bed and waking up at the same (or thereabouts) every day, even on the weekends, can help reinforce the body’s sleep cycle. That makes it easier for you to fall asleep and wake up every day. When you stick to a consistent schedule, you can also reduce daytime sleepiness. Just make sure that the bedtime you choose allows you to get between seven to nine hours of sleep every night. 

Create A Relaxing Bedtime Routine

Help yourself unwind by developing a routine that gets you ready for bed. Allow one hour for your bedtime routine because that allows you enough time to do a few different things that relax you. Here are a few examples:

• Meditate, even for five to 10 minutes, to help calm the body and mind. You can set an intention during your practice to make it more effective and help you focus. 
• Listen to soothing or relaxing music while focusing on your breath. There are many playlists on streaming platforms that help induce sleep. 
• Reading a book can be a great way to relax, but avoid using electronic devices that emit blue light, as that can keep you awake. 
• Engage in some gentle stretching to relax the muscles and release tension. You can also try restorative yoga, which works to relax the mind and body.

SHARE:

The post 6 Healthy Sleep Hygiene Habits appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

When you think of the holidays, twinkling lights, hot cocoa, festive cheer, and time with friends and family come to mind. Too many people understand that the holidays typically bring about stress and pressure. Planning gatherings, hosting parties, and managing financial concerns are just a few things that come with the season. That’s why we recommend you take some time for self-care in order to nurture your mental, emotional, and physical well-being. 

What Is Self-Care?

In a nutshell, self-care is any action or effort that preserves or improves your overall health or wellbeing. That is especially true during periods of stress. Self-care is especially important during the holidays, as it balances the pressure you put on yourself or what others put on you to fulfill expectations. Create a buffer for yourself using self-care practices, which can look different for everyone. Some people may need a relaxing bath, while others may simply need to say no to holiday commitments. Consider the following self-care tips to have a stress-free holiday. 

Make Time For Movement

Physical activity, even if it is a brisk walk in the crisp winter air during your lunch break, is a great way to relieve stress. Find time to move in ways that are supportive to your body. Gentle movements, such as yoga or stretching, can be highly beneficial, especially if you sit all day for work. During time with family, spend time walking around the neighborhood and admire the lights.

Practice Positive Affirmations

A simple practice of saying positive affirmations for a couple minutes every day can help reinforce a sense of inner peace. You can also meditate for five minutes every day to help reduce stress and center yourself. Alternatively, practice gratitude by keeping a daily gratitude journal. Write down five things (big or small) that you are grateful for!

Set Healthy Boundaries

This tip applies to family or friends, because you should always do what is comfortable for you. Attend the number of events that you want, know your limits, and do not be afraid to communicate them with friends or families. Just remember that it is perfectly acceptable to turn down invitations or delegate tasks during chaotic times. 

Stay Hydrated

With all the hustle and bustle, you can easily forget to both eat and drink water. Drinking water throughout the day can help improve digestion, manage stress, prevent unnecessary snacking, and improve overall wellbeing. If you are not great about drinking water, carry a reusable water bottle with you at all times. You can even set alarms on your phone to remind yourself to drink more water. 

Stick To A Budget

Be mindful of what you can and cannot afford in order to reduce financial stress this holiday season. Plan your spending and stick to it! Use budgeting apps to help you avoid over-spending and remember that it is ultimately the thought behind the gift that means more than how much you spend. 

Take Social Breaks

Socializing can take a lot out of you, so it is no wonder that you feel exhausted after attending a party or gathering. It is essential to incorporate solitary quiet time to help you reconnect with yourself. Look for moments in your schedule where you can schedule solitude, even if it is only for 15 minutes. Consider meditating or doing your affirmations during this time as well. 

Express Emotions Openly

The holidays can stir up a mixture of emotions. Do not hold these feelings inside; rather, allow yourself the freedom to express what you are feeling, be it joy, sadness, stress, etc. Keep a journal or schedule a weekly call with someone you trust and can openly vent to. Sharing emotions with someone you trust can be incredibly relieving, so do not be afraid to seek support this holiday season.

SHARE:

The post Self-Care Tips To Have A Stress-Free Holiday  appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

So…you have decided to cleanse. First of all, we want to commend your decision to do so, as it is a great investment in your overall health. Think of cleansing like taking your car in for service. Sometimes, you just need to flush the systems and replenish it with new fluids so it can drive smoothly. That’s exactly how you want your body to run: smoothly. While eating right and drinking water may be on your mind, you may also be wondering how to workout during your cleanse. 

“Can I exercise while cleansing?” This is a question we receive quite a bit. We give a resounding “YES” to this question, but suggest that you listen to your body in this time of change. You are eating fewer calories and may not have the energy that you usually do. Listen to your body in order to exercise safely. Physical activity actually boosts the detoxification process, as it stimulates lymphatic flow, blood circulation, respiration, and promotes sweating. Additionally, it may improve digestion and the function of the kidneys, lungs, liver, and more. 

One thing to note about exercise is that it is not the leading role in your cleanse. The best workout routines to do while cleansing are ones that elevate your heart rate slightly and help you break a sweat. Be kind and gentle to the body as you transition into this new dietary pattern and you’ll reap the results without suffering. No matter if you are doing a 10-day or a 20-day cleanse, the following workouts can help promote detoxification and support cleansing efforts. 

Foam Rolling

Is this even an exercise? That is up for debate, but it is a form of myofascial release, which essentially releases the lymphatic fluid in your muscles. Foam rolling does more than just benefit your muscles! The connective tissue found throughout the entire body also receives the benefits that come from foam rolling. By releasing the tension in the tissue, you promote vitality within the fascia, which are small fibers responsible for giving muscles shape and tone. 

Light Cardiovascular Exercise

Aerobic exercise is a form of exercise that gets your heart going. The lungs take in oxygen for the body’s necessary detoxification processes. It’s important to understand that you have to keep your heart rate steady by maintaining intensity. That’s when you’ll experience the most benefits. Some examples of light cardio include walking, cycling, hiking, using an elliptical machine, or engaging in a few quick interval circuits. 

Dance

Yes, dance…as if nobody is watching. If you hate walking on the treadmill or cardio in general, you can amp up your heart rate by dancing. Pump up the jams, literally, and dance whether you are alone or hitting up the nearest Zumba class. In fact, Zumba is a top-notch cardiovascular workout! A detoxifying workout does not have to be conventional; rather, it can be a fun activity that feels good for your body. Zumba classes are usually very supportive and, more importantly, fun as can be!

Rebounding

This is a fun exercise that’ll take you back to the days of being a carefree child. Rebounding is a form of exercise that involves jumping on a small, springy trampoline (a rebounder). Due to its low-impact nature, it is a great cardiovascular exercise for older adults. The low-impact bouncing stimulates the lymphatic system, while also improving circulation and cardiovascular health. Some research suggests that it may even benefit bone density and reduce the appearance of cellulite.

Yoga

Could yoga be the quintessential detoxifying exercise? Some people think of yoga as glorified stretching, but it is a great way to improve flexibility and enhance core strength. Don’t worry about mastering 100 poses or grounding your flow. The point of yoga is to give frequently used muscles attention and love, and to build strength in small muscle fibers that don’t get a lot of love. By twisting, stretching, bending, and folding, you can help soothe the body into a lean, mean, detoxifying machine.

SHARE:

The post 5 Detoxifying Workouts To Do While Cleansing appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Too often does stretching get overlooked, even for people who regularly frequent the gym. Everyone wants to show off their gains, but showing off flexibility and mobility is equally as important. Mobility is understated, especially for seniors and elderly adults. The reality is that the ability to move with ease is not fully appreciated until your movement is restricted. 

There are certain challenges that come with limited mobility, most of which are more noticeable in older age. For this reason, most people relate mobility and the elderly to a rehabilitation setting, i.e. physical therapy. Mobility training for older adults (or even younger and middle-aged adults) is not exclusive to medical clinics or rehabs. You can engage in mobility and flexibility training in the gym, outside in the park, or in the comfort of your own home. 

Stretching works to release muscle tension and soreness, helping you reduce the risk of injury. It may also aid with better muscle control, balance, coordination, and circulation. Consider the following stretches to improve both flexibility and mobility. 

Chest Stretch

You can stretch your chest by sitting or standing up straight and extending both arms to the side, palms facing forward. Reach your hands back, as if someone is pulling your arms, until you feel a stretch across your chest and along the front of your arms. Should you have difficulty holding your arms up and out to the sides, you can use a wall to stretch your chest. Place your right hand on a wall and step forward until you feel a stretch in your right pectoral muscle. Switch sides and make sure not to overstretch. 

Neck Stretch

Sit or stand up straight and elongate the spine. Stretch the back of your neck by slowly bringing your chin to your chest. Breathe deeply for about 10 seconds in this position and then roll your head to each side, holding each position for 10-15 seconds. 

Upper Arm And Shoulder Stretch

Begin by sitting or standing up straight and hold a towel in your right hand. Extend your right arm overhead and let the towel drip down behind your back. Grab the other end of the towel with your left hand and pull down gently, bending your right arm until you feel a stretch along your tricep and outside of the shoulder. Hold for five deep breaths and then repeat on the other side. 

Hamstring Stretch

Lie flat on your back and straighten your legs. Extend your right leg up perpendicular to the body and keep the sole of your foot facing the ceiling. Interlace your fingers behind your right leg and pull it toward you, keeping your left leg, hip, and lower back flat on the ground. Stretch until you reach about a six or seven on the scale of intensity and hold for 20 seconds. Repeat on the other leg. 

Ankle Stretch

Begin by sitting up straight in a chair with your feet flat on the ground. Begin by moving your foot up and down and side to side, holding each position for 20 to 30 seconds. Repeat on the other foot.

External Hip Rotation

Begin by lying flat on your back with both knees bent. Plant your feet flat on the floor before lifting your right foot off the floor and closing it over your left thigh, just above the knee. Your right knee should be out to the side and your legs should look like a figure four. You can hold that position if you feel a stretch, or deepen the stretch by grabbing behind your left hamstring and pulling your left leg closer to you. Hold for 20 to 30 seconds and then repeat on the other leg. 

Lower Back Stretch

Lie flat on your back with your knees bent and feet together, keeping your feet flat on the floor. Keep your knees together as you lower your legs to the left side, twisting your torso until you feel a stretch. Look to your right and keep your shoulder flat on the ground. Hold for 20 to 30 seconds and then repeat on the other side.

SHARE:

The post Stretching Exercises To Improve Mobility In Older Adults appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

There are many people who claim that they don’t even have time to stretch. If you have time to watch a show or check Instagram, you have time to stretch. It’s called multitasking, people. The easiest way to maintain a consistent stretching routine, however, is to do it as soon as you wake up. You want to know the best part? You don’t even have to get out of bed! Start stretching from the moment you open your eyes in the morning. 

There are bed-friendly yoga stretches that can help loosen up the body and get it ready for the day. Some may call these lazy stretches, but if this is the routine that motivates you to start stretching, you can’t knock it. Check out these highly feasible moves that you can do before you even brush your teeth!

Lying Tree Pose

No need to balance on one leg in the lying down version of this classic yoga pose. Slide down on your bed until you can raise your arms overhead without hitting the headboard. Raise your arms overhead and bend your right leg, drawing your right foot up until it is near your left knee and inner thigh. Allow your right knee to fall out to the side and place the sole of your right foot on your inner thigh and knee. Hold this position for 10 seconds and then repeat on the other side. 

Spinal Twist

This is a great stretch to do, especially if you wake up with some lower back or glute pain. Extend your arms out to the sides, forming a “T” with your body. Bend your left leg and draw your knee toward your chest. Aim to keep your back flat on the bed as you cross your left leg over your right to bring it down toward the bed. You can use your right hand to aid this process, but don’t twist so much that your back is not flat. You should feel a stretch along your left glute and lower back. Hold for 10 seconds and then repeat on the other side. 

Heel Slides

Aiming to activate the hamstrings and glutes, heel slides can help wake up your lower body in the morning. Lie flat on your back and raise your arms overhead. Bend your right knee, but do so in a controlled motion, sliding your right heel up as far as you comfortably can. Complete five repetitions and then switch sides. 

Lying Hamstring Stretch

Lie flat on your back and bend both knees, planting your feet about six inches away from your buttocks. Straighten your right leg and raise your foot up toward the ceiling. Ideally, keep your foot flexed with the sole of your foot parallel to the ceiling. Flexing your foot helps deepen the stretch in the calf and hamstring. You can reach your hands around your right hamstring to help hold your leg up, but also to draw it closer to you for a deeper stretch. Hold for 10 seconds and then repeat on the other side. 

Reclining Pigeon Pose

This is the last stretch in the sequence and it’s excellent for relieving tightness in the lower back and glutes. Lie flat on your back and bend your knees, planting the soles of your feet about six inches away from your buttocks. Bend your right knee out to the side and place the outside of your right ankle just above your left knee. Interlace your fingers around your left hamstring and pull until you feel a stretch along your right glute and hip. Press your right knee away from you to deepen the stretch. Hold for 10 seconds and then switch sides.

SHARE:

The post 5 Yoga Stretches You Can Do In Bed  appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Previously, various studies have indicated that resistance training and intense aerobic workouts can benefit brain health, among other things. Findings from a new study, however, reveal that regular exercise, even at low-intensity, can help older adults delay cognitive decline. This research promises big news for people at risk for dementia or Alzheimer’s disease. 

Light exercise includes stretching, balance, training, Tai Chi, aqua aerobics, or yoga. Earlier research suggests that intense physical activity could help prevent cognitive decline and dementia. This newer study focused on older adults already suffering from mild cognitive impairment (MCI). That is the stage between normal cognitive skills and dementia. People with MCI can experience mild memory loss and language issues, but it does not compromise day-to-day living. It is part of the EXERT study (Exercise in Adults With Mild Memory Problems), the largest rigorous trial of exercise ever conducted for adults with MCI.

Low-Intensity Activity Prevented Brain Shrinkage

• This study included about 300 older adults with MCI. These adults did not exercise regular and were divided into one of two groups:
• Moderate-high intensity: This group performed moderate-high intensity aerobic training, primarily by walking on a treadmill.
• Low-intensity: This group engaged in balance skill, light resistance training using resistance bands, and stretching. 

During the study, every participant exercised three to four times per week for one year. All of the training was completed under the supervision of a YMCA trainer. The study also included regular cognitive function assessments. The researchers compared this with an existing dataset of comparable people, who received usual care, including health checkups and medication management. All of that was through their medical provider.

Researchers expected to see a cognitive decline in the low-intensity exercise group compared to the moderate-high intensity exercise group. As it turns out, that was not the case. The key findings are as follows:

• Cognitive function was stable over the 12-month period in both exercise groups. 
• Both exercise groups displayed less loss of brain volume, including in the prefrontal cortex, over the course of the study. The prefrontal cortex is responsible for decision-making, executive function, and personality.
• Cognitive decline was significantly less for both groups during the study than for individuals outside the study. 
• Another interesting observation that researchers noted was that, in addition to slowing cognitive decline, exercise appeared to slow underlying brain changes typically associated with Alzheimer’s risk. 

No Sweating Required To Boost Brain Health

Researchers are hopeful because even lower intensity exercise can benefit brain health. Previous studies have made it clear that moderate- to high-intensity exercise is the minimum amount of exercise effort required to support memory and cognitive abilities. Unfortunately, that level of intensity is not feasible for every person, especially if they are older and not as mobile. If done correctly and regularly, any exercise can have cognitive benefits. 

If you have the ability to ramp up the intensity, you may experience benefits that extend beyond those that relate to the brain. The general recommendation is to engage in at least 150 minutes of moderate aerobic activity per week. Any kind of movement, however, will offer some protection to the brain, improve mood, and help mental health. 

Consistency Is The Answer

One of the key takeaways from this study is that consistency is key if you want to reduce the risk of cognitive decline. The exercise you should do is the one that you will actually do on a regular basis. Any form of movement is better than no movement at all. Make lifestyle changes that you can stick with, no matter how small they are, to get the ball rolling. Find a friend, an exercise buddy if you will, and go to fitness classes or find a fun activity to do together. You can also get a personal trainer, who will hold you accountable. Just remember to be consistent in whatever you decide to do.

SHARE:

The post Low-Impact Exercise Is Fantastic For Brain Health appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

No matter if you are a construction worker, mother of three, or a person with a desk job, you can still experience general pain upon waking up. Mornings can be very tough, especially when your body does not want to move the way you want it to. You reach to snooze your alarm, only to experience a sharp pain in your shoulder. Once you sit up from your slumber, you may feel tension in the neck. This is not a great way to start your day. 

One simple way to loosen up and ready the body for the day is to engage in simple stretches. The stretches in this article do not require a lot of space, nor do they require workout equipment. Dedicate about five minutes of your morning to the following stretches and your body and energy levels will thank you. 

Forward Fold

The standing forward fold is a classic, calming stretch that helps relieve tension in the lower back and hamstrings. It helps promote blood flow to the brain, which can help you feel more energized, which is a wonderful benefit on those groggy mornings. 

• Stand with your feet hip-distance apart and knees slightly bent. Take a deep breath in and raise your arms overhead. 
• During your exhale, allow your arms to fall as you fold your upper body forward, hinging at the hips before rounding your back to hang. 
• Let your arms hang toward the flower and relax your head. You can hold opposite elbows and gently sway if that feels good.
  Remain in this position for 15-30 seconds, taking slow, deep breaths. Engage your core to return to the starting position, rolling up slowly to avoid sudden movements. 

Seated Side Stretch

Open up your sides and elongate those obliques with a seated side stretch. Make sure to take some deep breaths during this stretch, as that is a great way to get more oxygen to your muscles and brain. 

• Sit down on your butt in a cross-legged position, or in a butterfly position (whichever feels more comfortable), and place your left hand on the floor outside your left hip for support.
• Raise your right arm overhead and lean to the left until you feel a stretch down your entire right side. 
• Hold for a few deep breaths and then switch sides. You should aim to stretch each side for 15-30 seconds. 

Child’s Pose

This is one of the most classic and beginner-friendly yoga poses in existence. It is perfect for relieving tension in the back and shoulders, while also helping open the hips. Child’s pose can feel calming, especially if you wake up with a stiff neck or back. 

• Begin in a kneeling position, sitting back on your heels with your back straight. 
• Reach your arms forward as you lower your torso down toward the floor, letting your forehead touch the mat or floor. If that is not comfortable, you can place a yoga block or pillow under your chest for a modified position.
• Widen your knees to the sides a little and breathe deeply for 30 seconds. Try to extend all the way through your fingertips to make the most of your time in child’s pose. 

Neck Stretches

It’s not uncommon to hold a lot of tension in the neck and shoulders. That is especially true if you work at a desk all day. A gentle stretch can help you feel a little less tight and more loose to start your day. 

• You can do this in a seated or standing position, whichever is more comfortable for you. 
• With your back straight, slowly tilt your right ear toward your right shoulder until you feel a stretch along the left side of your neck. 
• Hold for a few deep breaths and then switch sides. 
• Once you finish both sides, you can add a gentle chin tuck to help stretch the back of the neck. 

Cat-Cow Stretch

The cat-cow stretch is a great way to wake up the spine, as it helps promote circulation throughout the body. This stretch is a relaxing way to get rid of any stiffness that may have built up overnight. 

• Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees.
• Take a deep breath in and arch your back, letting your navel drop toward the floor. This is the “cow” portion of the stretch. Lift your head and tailbone toward the ceiling. 
• During your exhale, round your back and tuck your chin to your chest, drawing your navel in. This is the “cat” position of the stretch. 
• Continue alternating between these two positions for five to 10 breaths, moving with each inhale and exhale.

SHARE:

The post Easy Morning Stretches To Help You Wake Up appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

The family is together, football is on TV, and there is a bountiful feast in plain sight. After enjoying a carb-centric, calorically-dense meal, most people feel like they want to burst. Exercise is usually the last thing people think about, but that’s not true for everyone. Some people feel like they need to counterbalance the excess calories they consume. People choose to do that leading up to the big feats, while others decide to engage in post-Thanksgiving activity.

Before we recommend some beneficial workouts after Thanksgiving, allow us to highlight the importance of movement. Research indicates that there are many benefits to moving the body after a heavy, large meal. Exercise helps to improve digestion, boost metabolism, and prevent bloating. That is because it gets the muscles in the digestive system working, which helps the body process food more efficiently. Continue reading to learn more about the benefits and then which exercises are best to do after Thanksgiving.

Elevated Mood

Exercise triggers the release of endorphins, which are mood-boosting chemicals in the brain. Engaging in physical activity after a big meal can help combat post-meal fatigue, while simultaneously improving mental clarity and promoting a better sense of well-being. 

Reduced Risk Of Chronic Disease

According to research, regular exercise helps reduce the risk of several chronic health conditions, including heart disease, certain cancers, and type 2 diabetes. Exercising after heavy meals can help contribute to an overall healthier lifestyle. Being healthier helps reduce your risk of developing these diseases in the long run. Just remember to listen to the body and choose exercises that are comfortable but slightly challenging. A combination of aerobic and strength is ideal!

Improved Digestion

As stated earlier in this article, exercising after a heavy meal can stimulate digestion by encouraging blood flow to the digestive system. Increasing blood flow aids the absorption and transportation of nutrients, which may help reduce the discomfort of bloating. 

Blood Sugar Regulation

After consuming a heavy meal, it is very common for blood sugar levels to rise. Exercise may help regulate blood sugar by increasing insulin sensitivity, which allows the body to use glucose more efficiently. That is especially beneficial for people with insulin resistance or diabetes. 

Improved Metabolism

Exercise may temporarily boost the body’s metabolic rate, which means that it burns more calories efficiently. Exercising after a meal may result in a greater calorie burn, which can help prevent excess weight gain. 

After indulging in a Thanksgiving feast, consider a few workouts that help alleviate bloating and provide comfort. Gentle movement is essential! Stretching and walking can help relieve gastrointestinal discomfort while burning calories. Two post-Thanksgiving gentle exercises are as follows:

Walking Or Light Jogging

Both walking and light jogging can help burn calories while also allowing people to enjoy fresh air. A post-meal walk not only supports digestion, but it also helps reduce bloating. Aim to walk at a somewhat brisk pace for 30 minutes for the most benefits. Begin at a slower pace to warm up and then increase speed after three to five minutes. Whether walking or light jogging, maintain a comfortable pace and avoid stomping and unnecessary impact on the joints. Keep the body in line and elbows tight to the body. Don’t forget to cool down with some stretching after the walk or jog, which actually brings us to the next point. 

Stretching And Yoga

There are various stretches and gentle yoga postures that help encourage optimal digestion. Some research indicates that certain yoga poses can help enhance digestion, relieve bloating, and promote relaxation. Child’s pose has proven to be especially beneficial for the digestive system, and it also stretches the back and abdomen. Forward fold is another gentle stretch that targets the lower back and hamstrings, promoting blood flow to the digestive system in the process. Don’t push the body too much during stretching and avoid inverted poses after a large meal, as that can cause acid reflux or nausea.

SHARE:

The post Burn Off Your Meal With These Post-Thanksgiving Workouts appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.