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Exercise & Fitness

10,000 Reasons Why a Cane is Crucial

by Kimberly Johnson
written by Kimberly Johnson

10,000. The magic number of steps you should try to take every day for your overall mobility, health and wellness. 10,000 Reasons Why a Cane is Crucial
If hitting 10,000 isn’t a daily goal for you, it’s very easy to fall short. As we get older, it gets easier and easier to get comfortable and walk less. As a culture, Americans are walking less and less, and it’s starting to take its toll.
The benefits of hitting 10,000 are tremendous. If you’re falling short due to a lack of stability or confidence, it may be time to pick up a cane.

10,000 Steps for a Richer Life

You may not know this, but the 10,000-step phenomenon started in Japan as part of a marketing campaign. The makers of pedometers – or step counters – in Japan started recommending 10,000 steps a day to improve mobility, reduce the incidence of cardiac disease and cut down on stress. The American Heart Association in the United States eventually caught on and started recommending 10,000 steps a day to help people live more active lifestyles. The Surgeon General seconded that recommendation and advised at least 30 minutes of cardio at least most days of the week.

Overcoming Mobility Issues

A lot of seniors have mobility issues that keep them from seamlessly getting to 10,000 steps daily. Does that mean we should just shrug it off and head back to bed? Unfortunately that’s how many people respond. It leads to a gradual decline that robs you of your mobility and independence. The key to keeping your independent lifestyle for as long as possible is to get the mobility aid or mobility aids that you need. Recent advances in mobility aids like improved canes have allowed seniors to be more active and independent.

Canes for More Support

If instability is holding you back from walking with confidence, a cane can provide increased support so you can conquer your 10,000 steps. Some rely on a cane for every step, and if you haven’t walked regularly in a while, you may want one at all times. However, you may find as you start walking more that you’ll need it less and less. Folding canes, like the HurryCane®, give you better stability on demand. Keeping one handy reduces your risk of falling and gives you more autonomy. The HurryCane’s® all-terrain design can go anywhere to give you even better peace of mind.

Benefits of Staying More Active

You may see an improvement in your flexibility, balance, mood and overall fitness by moving from the sedentary range of 5,000 or fewer steps a day to the active range of 10,000+ steps most days of the week. You actually start to feel better physically and emotionally by increasing your activity throughout the day. Getting those 10,000 steps can lead to a sunnier outlook and fewer of the symptoms we associate with depression (e.g., lethargy and lack of motivation). On top of that, getting more active can put you in step with your local social scene and keep you more connected to your friends, family and neighbors.
There are a number of ways to rack up 10,000 steps in a hurry:
* Have a few exercise routines throughout the week.
* Take the stairs instead of the elevator.
* Walk to work or the store.
* Hide the remote.
* Don’t wait for the closest parking spot. Park at the far side of the parking lot and bundle up if it’s cold.
Ten thousand steps is roughly five miles. You can stay motivated to get there by getting yourself a pedometer or fitness tracker to help you chart your progress. For fun you can even compete in weekly competitions with your friends on social media. While 10,000 steps is a very doable number that will get easier and easier, it’s recommended that you ease your way into it. Gradually add 1,000 steps every week.

Your Ticket to 10,000: The HurryCane®

If you don’t enjoy walking due to a lack of mobility, a cane can completely change your outlook. Instead of dreading an extended walk, you can embrace it as an opportunity to get closer to 10,000. Instead of feeling annoyed when you have to get up, remember that every step you take is bringing you a host of health benefits.
If you want to take back your mobility, we can help. The HurryCane® is the #1 selling cane in America because it provides better stability at any angle. It stands alone so you can walk with confidence. Pick one up today to get our best deal ever.

10,000 Reasons Why a Cane is Crucial

10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial 10,000 Reasons Why a Cane is Crucial

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9 Great Ways for Seniors to Stay Fit
Exercise & Fitness

9 Great Ways for Seniors to Stay Fit

by Kimberly Johnson
written by Kimberly Johnson

 
Today’s new exercise trends seem better suited for millennials than seniors. It’s hard to find motivation when new workouts are so daunting. But you don’t have to jump on the train of virtual boxing or hardcore parkour to stay fit. There are plenty of old-school ways to break a sweat in your golden years. 9 Great Ways for Seniors to Stay Fit
So don’t worry about trying to catch on to the next fitness fad. Whether you try one or you sample them all, these nine classic workout activities will have you feeling more energized than ever.

Take to Exercise Like a Fish to Water

Working out in a pool is a great way to mix up your daily routine. Water workouts offer the added benefit of water resistance to kick your exercise routine up a notch.

  • This low impact workout easy on the joints, making swimming a senior’s best friend. Take advantage of the pool at your gym or the local YMCA to swim laps three days a week. Pro tip: a swimming cap will help keep your hair dry while adding some aerodynamics to your stroke.
  • Aqua Aerobics. Break up the days of swimming laps with fun and engaging aerobics classes. Held in the shallow end of a pool, aqua aerobics uses the resistance of the water and your own body weight to tone and strengthen muscles. Pro tip: take a class with a friend for twice the fun. 9 Great Ways for Seniors to Stay Fit
  • Water Polo. Not for the faint of heart, Water Polo is the water sport version of Soccer. It’s a high intensity, high cardio workout that will keep you moving through the water the whole time. Pro tip: look into classes or amateur leagues in your area to get started.

Stay Fit Inside and Outdoors

Whether you hit the great outdoors during the summer or make use of the treadmill during the winter, you won’t have to sacrifice your workout days with these activities.

  • Universally beneficial for any age, walking is the easiest way to stay active. Take a turn around the block, or grab a friend for an hour of powerwalking. Pro tip: invest in a good pair of walking shoes to keep your feet and body supported while you move.
  • While you’re not aspiring to be the next Usain Bolt, running is still exercise seniors can take advantage of. Try your next run “off-road”—unpaved trails are easier on the feet and knees than running on pavement. Pro tip: have an expert assess your form the next time you’re at a running shoes store. 9 Great Ways for Seniors to Stay Fit
  • Hopping on a bike is a great cardio boost, and the perfect time to get the wind in your hair. Map out your route and take a leisurely ride or do a couple laps for more intensity. Pro tip: always wear your helmet when cycling outdoors.

Bring Your Mind and Body Into Harmony

Not all exercise means you have to sweat it out. Balance your workout days with gentle stretching and mindful movement.

  • Fine-tune your Downward Facing Dog while quieting your mind. With different styles and levels of yoga, seniors can tailor their practice to fit their needs that day. Pro tip: look for gentle yoga classes for a solid introduction to the practice.
  • Granted, meditation is not a physical workout, but the mental benefits make adding this practice into your routine well worth your time. Calming your mind lowers stress levels and boosts feelings of rejuvenation. Pro tip: try meditating before your normal workout to bring extra focus to what you’re working on that day.
  • Tai Chi. A rhythmical, almost dance-like form of martial arts, Tai Chi is promoted as a moving meditation. With slow controlled movement, Tai Chi is great for seniors looking for a more accessible starting point to exercise. Pro tip: take a class outdoors for a breath of fresh air.

Love the New You with Old-School Moves

Forget worrying about trying to beat the computer in virtual boxing. You’ll be rocking your way to a new you with any of these nine effective workouts. Get ready to break a sweat well into the best years of your life. 9 Great Ways for Seniors to Stay Fit
By Sonja Wright
Bio: Sonja Wright is a writer for Alert1, a personal safety and technology firm dedicated to helping seniors live safely and independently. A graduate of San Francisco State University, Sonja has an extreme weakness for yarn and the fiber arts. She unevenly divides her time between yoga, dance, and petting her cats.

9 Great Ways for Seniors to Stay Fit

9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit

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4 Excuses Seniors Use with Caregivers to Avoid Exercise
Exercise & Fitness

How Exercise Helps your Body and your Brain

by Silverado
written by Silverado


(Link to YouTube Video: https://www.youtube.com/watch?v=VAMLfcat1aw)
It has long been known that exercise benefits the brain through improved vascular health, but scientists are beginning to discover that the benefits could be much more far-reaching. Watch Richard London, MD, Silverado Oak Village Medical Director, explain how exercise may be far more beneficial than previously believed.
Recent studies show an association between higher levels of physical activity and a slowing in cognitive decline and dementia onset. In some cases, an increase in the volume of the hippocampus (where Alzheimer’s starts) was observed. Based on this research, Silverado has made physical exercise a pillar of the Nexus program, which is designed to help defend against the onset and progression of many common dementias.
Exercises that can help your brain include, but are not limited to:

  • Walking
  • Hiking
  • Dancing
  • Biking
  • Strength training
  • Chair exercises
  • Zumba
  • Ping pong
  • Golf
  • Swimming

To watch more videos of medical experts discussing ways to keep the brain healthy, visit this page.

How Exercise Helps your Body and Your Brain

How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and Your Brain

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Exercise & Fitness

Finding Zen in Your Golden Years with Yoga

by Kimberly Johnson
written by Kimberly Johnson

The fantasies of retirement paint almost the perfect picture of finding your zen in life – you’re done working for a living, stress simply washes away, you’re in perfect health to work on your garden every day or go on that cruise you’ve been eyeballing. The reality, however, is not always so picturesque. Retirement is a symbol of getting older, and with aging can come medical ailments, tightening the purse strings if you’re on a budget and no longer working, fighting harder to maintain relationships and seek out social interaction, and the seemingly inevitable stresses of losing independence. Finding Zen in Your Golden Years with Yoga

What effective, mindfulness activity is a sure-fire tool for finding zen in your Golden Years no matter what life throws at you? You guessed it, yoga. While the practice of yoga has grown significantly in popularity over the past 15 years, for many seniors the vision of yoga is one of curling and twisting yourself into a pretzel, which obviously seems painful and impossible. Breaking down these yoga misconceptions is a must for living a full, happy and healthy life in retirement. Check out these 5 superior health benefits of senior yoga: Finding Zen in Your Golden Years with Yoga

Relieves Stress

The stress of getting older is enough without piling on anxiety over health, money and family situations. Yoga for seniors is a proven stress-reliever in both its focus on meditation and relaxation, as well as its physical effects on the body. Regular exercise (about 30 minutes a day) including yoga, has been shown to boost endorphin production, endorphins being those feel-good brain chemicals that lead to feelings of euphoria and diminish the negative associations stress has like depression, tense muscles, and stomach aches. Finding Zen in Your Golden Years with Yoga

Builds Strong Bones and Muscles

You don’t have to run a marathon to feel the physical benefits of exercise. Low-impact exercises, of which yoga is included, may seem lighter on the exertion but are extremely beneficial (and recommended) for seniors. Moving the body, stretching the spine, and holding yoga positions helps your body build up bone mass and fight osteoporosis, while a boost in heart rate strengthens the heart muscle and consistent deep breathing expands and strengthens the lungs.

Alleviates Back Pain

The gentle, flowing stretching and deep breathing of yoga practice have been shown to help alleviate back pain as well. By stretching tense muscles and tendons in your back, yoga boosts blood flow to the affected area and aids in reducing inflammation. The mindfulness and meditation of yoga can also alter your perception of pain – as you relax and your nervous system unwinds, your body produces more endorphins, you focus your thoughts positively, and stretch sore and tense muscles like they haven’t been stretched before. The American College of Physicians, in fact, issued new recommendations at the beginning of 2017 that hailed practices like yoga, tai chi, and acupuncture for relieving low back pain over medicines and pharmacological aids. Finding Zen in Your Golden Years with Yoga

Encourages Socialization

Yoga classes are a great way for seniors to get out with friends, or meet new people and interact with others socially. Look for a class near you to join by reaching out to your local YMCA or senior center, or look online with free services including DoYogaWithMe.com and YogaFinder.com. Even though yoga is practiced in quiet, relaxing settings, the before and after engagement with others is fun, welcomed and continues to boost overall mood. Avoiding social isolation and seeking out the company of others regularly is also an important way to prevent memory loss, dementia, and age-related cognitive decline.

Helps Prevent Falls

With the statistics on senior falls being pretty drastic, 1 in 3 seniors over 65 will experience a fall at some point, fall prevention plays a vital role in your health as you age. Yoga practice naturally incorporates balancing, flexibility and coordination activity – from holding poses to gently bending, arching, lunging, and grounding yourself to the floor. The stronger your balance and coordination, the less chance of falling as you age, which means avoiding serious injury, hip fractures, and potential hospitalization. Finding Zen in Your Golden Years with Yoga

Practicing yoga is possible for everyone, even older adults with mobility problems. Chair yoga can be done sitting down or bracing yourself with a chair while water yoga is actually practiced in a shallow warm pool, allowing for weightless movement with all the same mental and physical health benefits. The ancient practice of yoga has truly transformed into a modern way for seniors to stay healthy, fight stress, and live their best life in retirement.

By Joe Fleming

Co-Founder, Vive Health

Finding Zen in Your Golden Years with Yoga

Finding Zen in Your Golden Years with Yoga Finding Zen in Your Golden Years with Yoga Finding Zen in Your Golden Years with Yoga Finding Zen in Your Golden Years with Yoga Finding Zen in Your Golden Years with Yoga Finding Zen in Your Golden Years with Yoga

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Sciatica
Exercise & Fitness

Simple Exercises For Sciatica Pain

by Andrew Vertson
written by Andrew Vertson

If you are one of many America’s suffering from chronic low back pain, you may find that gentle exercise and daily stretching can help to provide some pain relief. Sciatica is a type of low back pain characterized by pain that travels down the sciatic nerve, which branches off into the back of the legs. Simple Exercises For Sciatica Pain
Sciatica pain may be accompanied by tingling or numbness sensations or even muscle weakness in the legs. Sciatica is often associated with an underlying medical condition, such as a herniation of the lumbar disk and the pain may be intermittent or constant, mild or severe.
Though sciatica nerve pain can be difficult to cope with, here are two common exercises that can help you to manage it and relieve its intensity.
<< To download a copy of our breakthrough back pain report, click here >>
Hip Stretch
If your activities require extensive sitting then stretching the muscles in the back of the hip is an exercise that may help with your symptoms. You can easily perform this stretch in a comfortable seated position. Sit with your back straight and your legs extended out in front of you. Bring your right ankle up and rest it on your left knee, your right knee is bent and will look like the number four. Taken both hands and grab behind the right knee and gently pull this toward your chest. You should feel tightness deep in the right buttock. When you feel this tightness, hold the position for 30 seconds and then extend the leg back to the floor. Repeat this stretch three times each leg.
<< You can download our back pain report here >>
Hamstring Stretch
Stretching the hamstring muscles may release the tension caused by the irritation of the sciatic nerve. One simple hamstring stretch may be performed by standing up straight, elevating one foot in front of you and resting it on an object (such as a step) high enough to cause a slight tightness in the back of your leg. It is important not to raise your foot higher than your hip or high enough to cause a sharp pain in the leg. The top of your foot and knee should face toward the ceiling, and not turned outward. Once your leg is in this position, put your hands on top of your thigh and gently put downward pressure to maintain nice stretch in your hamstring. Caution: be very careful not to overstretch, because that could aggravate the sciatic nerve. Hold this stretch for 30 seconds and then lower the leg back to the floor. You should repeat this exercise three times each leg. Simple Exercises For Sciatica Pain
These two stretches can help you release tension and relieve sciatica pain in your buttocks, hips and legs. For best results, practice these exercises regularly for sciatica pain relief. Do you need more help with your low back pain? Contact a physical therapist in your area and begin the journey back to full health.

Simple Exercises For Sciatica Pain

Simple Exercises For Sciatica Pain

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Exercise & Fitness

Seniors, How Fit Are You, Really?

by Jeff Dailey
written by Jeff Dailey

Here are 4 tests to measure strength, balance and flexibility can help you set fitness goals. Seniors, How Fit Are You, Really?

How much effort would it take for you to go from sitting on the floor to standing up? Determining how easily you could do it can help predict how long you’ll live, according to a study by Brazilian researchers. How Fit Are You, Really?
Researchers had 2,000 men and women between the ages of 51 and 80 stand from the floor with no support (the Sitting Rising Test, or SRT) and scored them on a scale of zero to 10. Points were deducted for using a hand, knee or body part. Those with scores below eight had higher mortality rates six years after the study, compared to those with scores between eight and ten.
Investigators suggest that the flexibility and strength required for the SRT might reflect the ability to perform a wide range of daily activities, such as bending over to pick up a paper or a pair of glasses from under a table.
While it makes intuitive sense that maintaining strength, balance and flexibility as we age can prolong longevity, as the SRT study suggests, not all of us keep up with our workouts. Seniors, How Fit Are You, Really?
“As we progress into our 50s and 60s we tend to challenge ourselves less and less,” says Mark Nutting, fitness director of SACO Sport & Fitness in Saco, Maine. Seniors, How Fit Are You, Really?
Not all of us have a team of Brazilian researchers on hand to guide us through the SRT. But here are four simple, at-home tests to help you recognize fitness issues you could improve. (Check with your doctor before trying these or any other exercise.)
1. For Balance: The Sharpened Romberg Test
This two-part test assesses static balance by standing with a reduced base of support (one foot in front of the other) and removing visual sensory information (eyes closed), says Jessica Matthews, certified personal trainer and assistant professor at Miramar College in San Diego, California. Seniors, How Fit Are You, Really?

  • Stand with one foot in front of the other (heel to toes) and your arms folded across your chest with the palms touching opposite shoulders (stand near a wall or other stable object if you’re unsure of your balance capabilities).
  • Close your eyes and count to see how long you can stand without losing your stability. “Good postural control is based on holding this position and maintaining balance without excessive swaying for 30 seconds or more,” says Matthews.

If you can’t make it to 30 seconds, consider workouts to build your balance. More than one in three people age 65 or older falls each year, according to the National Institutes of Health, making balance an important part of any exercise program.
3. For Aerobic Fitness: The Rockport One-Mile Walk Test
This test predicts aerobic fitness by using heart rate response in determining VO2 max — the maximum amount of oxygen your body can use during exercise. Choose a calm day outdoors or use a treadmill for this test.

  • Walk one mile on flat ground as quickly as safely possible.
  • Immediately upon finishing, check your heart rate (count your heartbeats per minute) and record this number. Determine your VO2 max using this calculator. How did you rate?

If you fell short, look for ways to increase your cardiovascular fitness through walking, biking, swimming or another aerobic activity. Strive for 30 minutes a day, five days a week.
4. For Muscular Strength and Endurance: The Push-Up Test
Before doing this test, first perform a short warm-up of walking for five to 10 minutes. Then…

  • Position yourself on the floor on your hands and knees, with your body straight and on your knees (a modified push-up) or up on your toes. Hands should be positioned directly under shoulders.
  • Lower yourself towards the floor until your chest nearly touches the ground, then push yourself back up to the starting position, exhaling as you push back up. Record the number and check your scores here.

If you rated below average, try to improve your score by striving for an additional repetition each week as part of your strength training, two to three times a week.
For Flexibility: The Sit and Reach Test
The sit and reach test measures the flexibility of the lower back and hamstring (backs of the leg) muscles. Tightness in these areas can lead to lower back pain. Warm up by walking or biking for five to 10 minutes. Then…

  • Place a yardstick on the floor with the zero closest to you. Tape the yardstick in place at the 15-inch mark.
  • Sit on the floor with the yardstick between your legs, feet approximately 12 inches apart and heels even with the tape at the 15-inch mark.
  • Place one hand over the other, with the tips of your two middle fingers on top of each other.
  • Slowly stretch forward, without bouncing, and slide your fingertips as far as possible along the yardstick. Record this number. Repeat three times.

Check your score here. If you rated low, regular stretching after your workouts can help increase flexibility.
“To know whether or not you need to improve in a specific area requires measuring it to find a baseline,” says Nutting. “Only then can you see if the work you’re doing has the desired results.”
By Linda Melone. Next Avenue contributor Linda Melone is a California-based freelance writer specializing in health, fitness and wellness for women over 50.
Seniors, How Fit Are You, Really? Seniors, How Fit Are You, Really? Seniors, How Fit Are You, Really? Seniors, How Fit Are You, Really? Seniors, How Fit Are You, Really? Seniors, How Fit Are You, Really?

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Physical Therapy & Fitness After 50
Exercise & Fitness

Physical Therapy & Fitness After 50

by Andrew Vertson
written by Andrew Vertson

As we age, we progress through different stages: childhood, adolescence, adulthood and late adulthood. As we move into our “senior” years it more important to adopt a healthy lifestyle. As we age there are changes in all our body systems, including the cardiovascular and musculoskeletal systems. Some common conditions and illnesses include: osteoarthritis, osteoporosis, heart disease and diabetes. Physical Therapy & Fitness After 50
Improving overall health, and addressing risk factors, make it possible to maintain and enhance the quality of life as we age. Improving our eating habits and increasing physical activity will reduce or even prevent common diseases. Physical Therapy & Fitness After 50
Physical therapists can help you improve your health and wellness with a well-balanced exercise and injury prevention program. Progressive exercise can increase strength, improve flexibility and boost quality of life for individuals of all ages. Your physical therapist will evaluate your current capabilities and take medical conditions into consideration to help you achieve your new goals.
Here are some tips for improving your mobility and decreasing your pain:

  • Invest in comfortable footwear. This will encourage you to walk, exercise more and reduce the risk of injuries to the joints.
  • Making a conscious effort to walk (or be more active) around the house and at work.
  • Identify those exercises that you enjoy and do them as often as possible. Some soreness for a day or two is ok, but make sure to contact your physical therapist if you feel any sharp pain that gets worse.
  • Consistency in your progressive exercise program consisting of isometric or isotonic exercises prescribed by your physical therapist.

The sooner you start the better! If you, or someone you know, is approaching or over the age of 50 advise them to take steps to be proactive about their health. Physical Therapy & Fitness After 50 Physical Therapy & Fitness After 50 Physical Therapy & Fitness After 50

Physical Therapy & Fitness After 50

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Yoga Helps High Blood Pressure
Exercise & Fitness

Yoga Helps High Blood Pressure

by Kimberly Johnson
written by Kimberly Johnson
There are millions of Americans diagnosed yearly with adult onset hypertension, and the numbers have been steadily increasing over the last few decades. Traditional medicine works to relieve resistance within the blood vessels by blocking receptors or channels in the endothelial lining. With hypertension on the rise and the unhealthy patterns of the American diet, we are seeing a rise in the occurrence of cardiovascular disease and death; the costs to our society are obviously economic, emotional, and spiritual. Many of the medications utilized for hypertension have side effects ranging from dizziness, swelling, cough, lethargy, and dangerous hypotension. Due to the side effects of these medications many people have begun to search for alternative methods of treating hypertension. These treatments fundamentally all have a stress reducing component and yoga is one of the major methods of stress reduction in these alternative plans. Yoga Helps High Blood Pressure

Hypertension is personal.

I was diagnosed with hypertension at the age of 38 and have not had a discoverable cause. A friend of mine, a cardiologist from India has told me, “It’s simply how you’re wired”. I did not care for his explanation and he did not offer me any options for treatments other than the regimen of medications he had samples of in his closet. I have been on multiple medical modalities and many of them have failed to control my blood pressure. It was during my quest to heal that I discovered Bikram yoga and I began going to classes four to five days per week. After a few weeks of yoga I noticed that I had a perceptual decrease in my stress and that things normally bothering me were easily dismissed. Upon taking my blood pressures I also noticed that my pressures were not only normal they were low. I began to wean off the medications and dropped two of the three anti-hypertensives I was taking. Over the last two years I have struggled to maintain my practice and I have seen my blood pressure respond inversely proportionate to my ability to attend class. Yoga Helps High Blood Pressure
In the United States, 32% of noninstitutionalized adults over the age of 20 have diagnosed hypertension (http://www.cdc.gov). From this same reference point is has been determined that ambulatory care centers will account for over 40 million visits with hypertension as the primary diagnosis. There has been an increased awareness of stress as a major contributing factor in hypertensive patients. Yoga Helps High Blood Pressure
Individuals have also been seeking alternative methods of treating stress and hypertension with methods such as acupuncture and meditation. With these influences, yoga has also become a sought after modality in the treatment of certain disease processes because of new research in the last few decades. The treatment of hypertension and stress is important as studies have shown 24% of Americans with the disease are not aware they are afflicted (American Heart Association, 2006).
A brief description of hypertension prior to a discussion of treatment with stress reduction and yoga is relevant. Hypertension is a high amount of resistance against the flow of blood though the arterial walls. This translates into the fact that a heart must pump harder in order to get blood from point A to point B. Yoga aids in the treatment of hypertension as it involves Pranayama (breath control), kriyas (meditations), mantras (chanting), and physical exertion. It has been described as a way to yoke the mind and body and calm the mind with concentration, thus improving physical ailments (Lamb, 2001). There are numerous articles claiming the causative effect of genetics and environment, and stress on hypertension (Grassi, 2009). With this link there are also papers that have shown relaxation techniques and biofeedback can decrease blood pressure with a steady practice (Nakao, Yano, Nomura, & Kuboki, 2003). The purpose of this paper will then be to see if there is a correlation between the relaxation and meditative practice of yoga and hypertension. Will a regular practice of yoga have the effect of reducing the blood pressure as do other meditative practices? Yoga Helps High Blood Pressure

Stress

I would like to briefly explain the tenets of stress and how they affect body physiology. Stress is difficult to measure because there is no general consensus on the definition of stress. The reason for this difficulty is the response for stress is different within each of us. For many of us stress is related to work environments, but does that mean a stay at home mother will not have stress because she does not have the stimulation form work? It is also beneficial to mention that stress is not always something that coincides with distress in the sense that some stress might be good for our body. The point being the word stress tends to convey a negative effect on the body, but stress can often keep us alive. When I perform surgery on a patient this is a stressful situation for the body since it is literally being assaulted. In most patients the adrenal glands will produce a multitude of hormones meant to hold the human body adapt to its current environment (Axelrod & Reisine, 1984). Without these hormones the human body has extreme difficulty responding to a stressor. In an individual that has been exposed to exogenous corticosteroids for a chronic disease like asthma, the body will down-regulate its own endogenous production of hormones. Thus when exposed to an acute stressor like surgical intervention, the adrenal glands cannot mount a response. When a patient on chronic exogenous steroids has surgery they must be supplemented with IV steroids until they are 48 hours out from surgery. If they are not supplemented and allowed to fend for themselves there can be serious consequences; hypotension, renal failure, and death. This shows the power of the body’s ability in responding to stress whether it is real or imagined. If the body is able to respond to stress this is a normal evolutionary response and is meant to keep us alive. Problems arise when the stress response is not stopped. Unfortunately none of us know the perfect level of stress for or bodies. There is a delicate balance in the stress response where too little makes us dull and unaware and too much stimulates the body and can aid in degenerative diseases like hypertension and coronary artery disease. Once the stressful period is over the body will try to regulate itself and return physiologic controls back to normal (Myers, 2001). As described in my surgical patient above, when the body is in a state of chronic stress the level of stress related hormones becomes depleted and eventually the body is unable to up regulate in response to an acute stressor. While the chronic stressor is affecting the body, there will be signs and symptoms like hypertension, headache, insomnia, and others that are inflammatory processes on the body. In these days of 70 hour work weeks, pagers, fax machines, and endless committee meetings, stress has become a prevalent part of people’s lives. Although stress may not directly cause hypertension, it can relate to repeated blood pressure elevations, which eventually may lead to hypertension (Kulkarni, O’Farrell, Erasi, & Kochar, 1998). For me, stress is a daily occurrence and is more than likely the main contributing factor towards my hypertension. In therapy, I have discovered that this work stress is additive to other stressors in my life occuring during my childhood, and this stored stress and my inability to purge it from my system is partially responsible for the way I respond to current stressors in my life. An example of chronic stress in my life is my conviction that I will be sued at some point in my medical practice. Because of this fear I treat every patient as a potential lawsuit. The current medical system lends itself to this kind of doctor-patient relationship, but to have one’s guard up at all times can make for a chronic stressor. I have been concerned patients might be tape recording discussions or that they are simply waiting for a moment when there is a complication. I am also not the only physician that practices this way. This may actually be the norm. Counseling from our medical malpractice carriers and reading pieces from lawsuits across the country it is difficult to let my guard down and this effects bonding with my patients.

Hypertension

The diagnosis for hypertension has changed recently but most will agree that systolic blood pressure of 140 mm Hg or greater and diastolic blood pressure of 90 mm Hg or greater is diagnosed as hypertensive (Joint National Committee, 1997). It recent years most physicians are trying to bring blood pressure lower with the help of medications. Most hypertension runs in families and occurs without obvious etiology so it is termed essential hypertension (Moss, McGrady, Davies, & Wickramasekera, 2003, p. 277). In my case, hypertension is only found in my grandmother and potentially my paternal grandfather. I say potentially, because he died from a massive myocardial infarction in his sleep and he never went to the physician. It is stressful in and of itself to be diagnosed with hypertension when you are young. It made me feel like I was somehow a failure and that I had let my life go in such a way that I was being punished for some indiscretion; this would be my Catholic upbringing. My journey with hypertension has been a difficult one, because as a physician I have received care that I would consider substandard. In many cases the doctors treating me would assume that I understood what I needed to do and how I needed to do it, because I am also a physician. Because of this there was limited follow up scheduled and I often found myself changing medical practitioners. My current physician is a lovely woman who allows me to be the patient and it is comforting to know that she is taking care of me. Her care for me has taken some of the stress from my shoulders because I feel like I have a true professional caring for me and that she has my best interests at heart. I realize now, being on the other side of the stethoscope that physicians have a distinctive power to calm the patient simply by their involvement. This is a powerful lesson.
Simply put, blood pressure is the result of two different forces in the body. The first part of blood pressure or the systolic component (the top number) is the result of the pressure generated by the stroke volume of the heart. When the heart pumps it pushes blood into the arteries and this generates a pressure. The second part of the blood pressure is the pressure caused as the arteries resist this flow. The inabilities of the arteries and veins to relax when the heart is at rest is the diastolic component of the blood pressure. Blood pressure affects every portion of the body and every organ and can thus be seen as a disease process in every organ of the body; stroke, coronary artery disease, and kidney failure are all pieces of the hypertensive puzzle. In my case, I am aware that weight loss can be a manner of decreasing my blood pressure, but I was amazed at the results I received when I began doing yoga. I found that I was secondarily more relaxed and in this state I made better food choices than I would make during stressful periods. A few hours after a yoga session I would experience a sense of serenity that would last longer periods if I was more frequent with my attendance to yoga classes. I tried different forms of yoga including Anusara, Kundalini, Hatha, and eventually Bikram; the latter being the type I have connected with. How do stress and hypertension relate and how can yoga control both of these issues directly and indirectly?

Stress and hypertension

There have been many studies published showing a direct relationship between stress and hypertension (Whittaker, 2001). It has been shown that during times of stress the body will release hormone cortisol and epinephrine which both cause a narrowing of the arteries and thus an increase in the patient’s blood pressure. One such study looked at men working arguably stressful jobs for at least 25 years. Researchers discovered a 4.8 point rise in systolic blood pressure when these men were at work and a 7.9 point elevation when they wee at home (Landsbergis, Schnall, Pickering, Warren, & Scwartz, 2003). The interesting point in this study is that stress is something that did not stop once the subject returned to their home, and in most cases, the stresses of daily life were additive to the stress they perceived at work. There are multiple studies showing certain jobs have higher stress rates. One example of this called The Air-Traffic Controller Health Change Study showed not only were air traffic controllers at increase risk for prolonged hypertension, they had a six fold increase compared to the general population (Ming & et al, 2004). One of the complaints about allopathic medicine is that physicians treat the end organ disease process rather than the cause and there is no focus on prevention of the disease. With stress and hypertension, there is a link between the onset of the stress and the resultant hypertensive issues. As a physician I can treat the underlying hypertension, but I am not treating the stress and if the stress continues then the patient is not really getting the benefit of correcting the process. Personally, I have been treated with three simultaneous medications, and it was not until the additional of yoga that I was able to decrease my medications. The stress-factor has not decreased in my profession, but I am better equipped to deal with the stress if I have a regular yoga practice. Yoga Helps High Blood Pressure
I have unfortunately discovered that cessation of my yoga practice brings back the need for my anti-hypertensive medications. What I have discovered is my work stress is a major obstacle for stress relief and it is persistent. The stressful work environment for me will not change in the near future so I have to adapt and come up with new strategies to treat my hypertension. In my case, this may mean a combination of medications and yoga with exercise. It is my hope that I will someday be able to come off of the medications that have been prescribed for me, but I have a feeling that until I eventually quit y profession there will always be a need for me to deal with the disease process of hypertension. Some individuals resort to positive methods of coping like exercise and meditation while others might resort to alcohol, drugs, and anger. Yoga is a way out of hypertension by helping me deal with the stress. It is not simply the asanas that place me into this sense of serenity; it is the teachings and the mindfulness that bring me peace.

Yoga

Yoga means different things to different people. There are those that have come to view yoga as the simple asanas that we see in yoga studios across the country. Yoga however is defined as a union of the soul with God (Anand, 2000). While there have been masters like Paramhansa Yogananda that pushed the American public more into self-realization, there has been a continuum that yoga is simple posture used for flexibility and strength. Yoga in this country has become a fairly common word and while the definition may be less understood, it has become a widely accepted practice with multiple benefits. There are at least six main styles of yoga as described by Feuerstein (2003): Yoga Helps High Blood Pressure
Hatha yoga or asanas. While originally meaning the seat whereupon the sage would sit, this branch of yoga contains these postures and movements we have come to understand in this country. This is the movement and physical aspect of yoga (p.231)
Jnana Yoga. This is the learned path or the path of philosophical insight. This is not what would be understood as simple wisdom but a higher or illuminative metaphysical type of knowledge. This has been called gnosis by some authors (p.251)
Karma Yoga. This form of yoga is based on the sacred assumption that illuminates our activities and how they affect us and those around us. This is the sacred work of transforming one’s everyday activities (p.262). Simply put, this is the arm of yoga that focuses more on service to humanity and dissolution of the more materialistic side of life or asceticism.
Bhakti Yoga. The force of dedication, love and worship. Traditionally, this form of yoga harnesses the person’s feeling energy so that all of his or her impulses get directed towards the Divine (p. 272).
Kriya Yoga. This branch of yoga seeks to undermine the human innate pattern of suffering so that the person can recover his or her own authentic being (p. 280). It is understood that self-realization is the only manner in which to disrupt the unenlightened cycle of the birth and death process so that the being can become enlightened.
Mantra Yoga. According to an esoteric explanation, the Sanskrit term mantra signifies “that which protects the mind”. Specifically mantra is a sound that is charged with transformative power (p.297). The power of mantra comes within those whom the kundalini has been awakened. These individuals then have the power to empower themselves with a sound or a mantra. As we learned in our residential week, mantras are sacred and usually transmissible only to the initiated.
Raja Yoga. Royal yoga. This is the type of yoga that specifically refers to the teachings of Patajanli and is used to teach the “eight-fold” path as described by patanjali. It is the high road of meditation, contemplation, and renunciation (p.40).
In this paper I will specifically be speaking to the effects of Hatha yoga and the asanas or postures and its effect on hypertension. I have chosen this specific piece of yoga since this is the more common definition of yoga as used in the medical and scientific literature. Studies done that use the word yoga will be referring to the postures and the physicality of yoga rather than the contemplative processes that can occur with this type of practice.

Stress and yoga

It would follow if yoga can reduce stress then it might have an indirect effect on lowering blood pressure. One benefit of yoga is the cardiovascular aspect might bring weight loss that often lowers blood pressure. Since a vigorous asana practice, for example a number of repetitions of Sun Salutations, can be intense enough to become aerobic exercise, it therefore has the potential to lower blood pressure (McCall, 2007, p. 362). Since we have seen earlier sustained amounts of stress can arguably cause a sustained effect of elevating blood pressure, it would follow that yoga and its ability to lower stress levels could decrease blood pressure if utilized as a sustainable practice. In my life, stress makes me more likely to miss exercise and make poor choices when selecting foods. The practice of yoga in my life makes me not only more aware of my choices, it makes me aware of the stress in my life and gives me the ability to confront the stress.
A small study by Patel (1973) showed that patients participating in yoga asanas (savasana) hooked to biofeedback equipment had a larger decrease in blood pressure than those individuals simply lying on a couch for the same period of time. Those individuals in savasna where acutely aware of the relaxation factor of the pose and the combination of mindfulness and relaxation produced a more profound effect. This then also carried into sustainability when the same subjects were evaluated one year later. Another finding in this study was that those in the yoga group were able to decrease their medication by 41% while the control group had a slight increase in their need for medication. Other studies have also documented the blood pressure lower effects of savasana (McCall, 2007, p. 363). Does the effect of yoga including more active poses have any effect on blood pressure? Another study (Murugesan, Govindarajulu, & Bera, 2000),showed that individuals participating in yogic postures for one hour per day for eleven weeks had a significant blood pressure drop and lost, on average, sixteen pounds of weight, while control groups had no significant change in their blood pressures. Most of these studies are combinations of Pranayama or breathing exercises, meditations, and yogic postures. It also seems that many of the studies show that the effects of yoga take effect within 8 to 10 weeks and they are sustainable for variable amounts of time depending on the continued practices of the individual. It is difficult to separate breath work from yogic practice because the breath is an essential part of the meditative side of the postures.
My practice of Bikram yoga allowed me to see the benefits of yoga with regards to my blood pressures. Off of medications my blood pressure was as high as 170/110 and at that time I was participating in weight lifting and aerobic exercise. Switching completely to the meditative movement of Bikram practice my blood pressures dropped to 90/60. I stopped my yoga practice for about 8 months and had to go back on three different medications in order to control my blood pressures. Even with these three medications my pressures have been as high as 140/90. Since the inception of this class I have been back to my yoga class for at least two days per week and now on only two medications my blood pressure has dropped to 120/86. In my prime I was attending yoga classes four to five times per day and I think this would be ideal. The only negative aspect of this form of hypertensive and stress control for me is that it is a 60-90 minute practice per day and it does require travelling to a Bikram center here in town. I prefer to have the instruction of an actual teacher rather than the radio or television. There is an added bonus that I am practicing in a room with other people. This group gives me a different energy vibe that I am able to carry into my practice.
In finishing this paper I sit quietly having finished a 90 minute session of Bikram yoga. The sweat has dried on my skin and I feel a peace that I can only find after this type of work-out. I have taken my blood pressure to find once-again that I am normotensive and living in the zone. My struggle is to maintain this practice and bring the effects home with me rather than driving to the local pharmacy to pick up my prescriptions.
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Starting an Exercise Program
Exercise & Fitness

How To Get Started on an Exercise Program

by Jeff Dailey
written by Jeff Dailey

Often the most difficult part of exercising is just getting yourself started. It’s a question of commitment and motivation. How To Get Started on an Exercise Program
First you need to decide – for your own reasons, and not anyone else’s – that you want to exercise. Most seniors are motivated when they realize that exercise will help them maintain a healthy lifestyle, become more mobile and remain independent. Then make a commitment to yourself that you will exercise on a regular basis. Once exercise becomes a habit, it’s easier to motivate yourself every day.
Setting aside a certain time every day for exercising will make it part of your routine and make it more difficult for you to avoid when the time comes each day. Write your activities down on your schedule – or enter them into your online calendar – so you’ll feel like you’ve made a true commitment.
Setting goals can also help you stay motivated. Include a list of your activities and how much time you will spend on them each day you exercise. Review your goals weekly vs. your actual performance to make sure you’re staying on track – and make adjustments, as needed.

Taking a Reasonable Approach

Don’t ask your body to do too much too soon or you may become frustrated or develop an injury. Take it slow. Go at your own pace. Keep your expectations realistic. That’s how you’ll start to gain a sense of accomplishment and start achieving a better fitness level! Later you can ask more from your body as you add time to your exercise schedule and add distance, weight or repetitions to your physical activities.
Consider doing your exercising in the morning. Studies show that people stick with an exercise plan better when they do it in the morning. Not only do you get it out of the way, but you don’t have it “hanging over your head” for most of the day.

Selecting Your Exercise Activities

Consider what types of activities you enjoy – and make those your personal exercise program. If you do activities you like, you’ll be much more likely to stick with them! If you don’t like swimming, don’t swim. If you like walking, walk! That’s pretty simple.
Don’t believe that you can only do traditional exercising – like jogging, swimming or aerobics – to have a positive impact on your health. Think outside the box about what you like to do! Less-traditional exercise activities are just fine – dancing, hiking, gardening and walking the dog. Even doing household chores provides moderate physical activity, while providing the wonderful side benefit of a clean house! Inside the house, you can vacuum the carpets, scour the bathtub, wash windows or clean out your closet. Outdoors, there are a lot of choices too – mowing the lawn, trimming shrubs, planting a vegetable garden or washing the car.
Taking a class can also help you stay on a regular schedule. Options include yoga, aerobics, swimming, and more. Or you can join a hiking club or square dance group. Another idea is to schedule a regular time with a friend to do your exercising – that will also keep you on track!
NOTE: Always talk with your doctor before beginning an exercise program. Every type of exercise is not appropriate for all people, especially if you have high blood pressure, heart disease or diabetes. And it’s important that you start slowly with any physical activity.
How To Get Started on an Exercise Program How To Get Started on an Exercise Program How To Get Started on an Exercise Program How To Get Started on an Exercise Program How To Get Started on an Exercise Program How To Get Started on an Exercise Program

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