Category Archives: Sports

THE FUNCTION OF A RUNNING SHOE

The function of a running shoe is to protect the foot from the stress of running, while permitting you to achieve your maximum potential. Selecting the right shoe for your foot can be confusing without the proper knowledge.

People with low arches, called pronators, will need a shoe that provides stability. A shoe with good cushioning is important for people with high arches, called supinators.

There are three main features that you need to consider when selecting a running shoe: shape, construction, and midsole.

Shape

To determine the shape of the shoe, look at the sole. Draw a straight line from the middle of the heel to the top of the shoe. In a curve-shaped shoe, most comfortable for supinators, the line will pass through the outer half of the toes. A straight-shaped shoe will have a line that passes through the middle of the toes. These shoes are built to give pronators added stability.

Construction

Take out the insole and look at what type of stitching is used on the bottom. In board construction shoes, built specifically for pronators, the bottom of the shoe will not have any visible stitching. Combination shoes, appropriate for mild pronators or supinators, will have stitching that begins halfway. On slip-constructed shoes, you will see stitching running the entire length of the shoe providing the flexibility supinators need.

Midsole

Most of the cushioning and stability of a running shoe is determined by the midsole. A dual-density midsole provides shock absorption as well as some stability, perfect for pronators. Single density midsoles offer good cushioning but are not great at providing stability, making them better for supinators.

Keep in mind that a chiropractor can help you prevent running-related problems by assessing your gait, as well as the mobility of the joints in your feet, legs, pelvis and spine.

THE POWER LUNCH WORKOUT

Build strength and stamina in less time than a three-martini lunch.

Maximize a 30-minute session with this multitasking cardio/strength circuit. “Moving quickly through total body movements keeps your heart rate up throughout the session, so you’re burning calories and toning in the most efficient way possible,” says Equinox instructor Mark Hendricks, who created the workout and stars in the video, above. Move through the circuit 3 times, resting for 30 seconds between each move and for one minute between each set. Do this routine 3-4 times per week on nonconsecutive days for best results.

1. Power Jump: Begin in a deep lunge, left foot forward, right fingertips on floor, left arm extended behind you. Push off left leg and jump to stand, driving right knee forward, foot flexed, as you swing left arm forward and right arm back. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

2. Renegade Row: Start in push-up position, weight in left hand. Engage abs to stabilize and lift left hand, bending elbow to 90 degrees, then extend left arm back. Bend elbow, then return to start for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

3. Lateral Skaters: Stand with feet together, knees bent, holding weight at either end at chest level, elbows bent. Push off right foot and jump to left, bringing right foot slightly behind left and lowering weight toward floor. Push off left foot to return to start for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

4. Bear Squat: From plank position with elbows bent and tight to sides (Chaturanga), push body back toward heels, bending and rotating knees to right. In one fluid motion, drive body forward back to start, then push body back toward heels bending and rotating knees to left for one rep. Go for 30 seconds.

5. Swing Release: Start with feet slightly wider than hip-width apart, arms extended overhead, palms facing. Bending at waist, release arms behind you as you bend knees and jump. Return to start, then squat, keeping arms straight overhead for one rep. Go for one minute.

6. Dumbbell Rotation: Begin on knees holding a weight at either end in front of you at waist-height, elbows slightly bent. Rotate torso bringing weight towards left hip, allowing head to follow, then rotate right, then left, then step right foot forward on slight diagonal, knee bent 90 degrees and swing weight overhead for one rep. Go for 30 seconds. Switch sides; repeat for another 30 seconds.

Bring the moves with you. Download pdf instructions.

WORKOUT: BUILD ENDURANCE

endurance, training, cardio, workout, fitness,

David Siik’s science-backed routine combines incline, speed, plyometrics and core-strengthening moves.

If you ask David Siik, every body—not just those lacing up for a road race—should prioritize endurance, and there’s no better way to do that than with running. “We as a society have spent the last 20 to 30 years trying to find every shortcut, every gimmick, every flashy, fun way to smile your way through a workout,” he says. “But if you really want to make a change—you can put this on my tombstone—there’s nothing in this world that will affect your body more quickly or more naturally than running.”

Below, Siik outlines the elements of an endurance-building routine, the benefits of which extend beyond a half-marathon personal best. “When you put yourself in that environment where you force yourself to endure, the changes are so dramatic for people,” he says. “The ability to breathe better, the ability to handle other kinds of workouts. And, of course, the greatest benefit is that your stomach gets very flat, it’s the cherry on top of running.” 

Use this six-element session to get your best body ever: 

(1) WARM-UP: Dynamic Stretches 
Start with some jogging. “The running community believes in jogging first, which is why in track practice you always run a lap, and then you do your dynamic warm-up,” says Siik. Focus on dynamic movements such as side-to-side lunges, hip rotations, side shuffles, and leg swings. 

(2) INCLINE INTERVALS
Sprint 1 minute (6-9 mph) at 0% incline
Rest 1 minute (slow jog)
Repeat at inclines of 1, 2, 3, 4 and 5%, respectively

Then, reduce speed by 2-3 points and repeat series at inclines of 7, 8, 9 and 10%
*Do not sprint above a 5% incline. 

(3) SPRINT INTERVALS
Sprint for 10 to 20 seconds
Do 10 plyometric movements such as jump squats or jumping lunges
Rest 10 seconds
Repeat 10 times 

(4) CORE MOVES

a. Side Plank Dips
Place left hand on treadmill and extend legs out to side on ground, feet stacked and reach right arm to sky (as shown). Keep from sinking into your shoulder. Slowly dip left hip towards treadmill, then return to start. Do 10-12 reps. 

(b) Sprint-Kicks 
Lie on treadmill with arms braced on railing, knees bent into chest (as shown), and explode legs straight out in front of you; return to start, lifting butt as legs come in toward chest. Do 10-12 reps.

(c) Starfish 
Lie on treadmill with feet flat on ground, knees bent, arms extended overhead. Inhale, then exhale as you kick right leg and left arm up, tapping right toe with left hand. Repeat on opposite side for one rep, moving slowly and with control. Do 10-12 reps.

(d) Jumping Jack Plank
Start in plank position, hands on ground and feet on treadmill (as shown). Engage abs and keep hips lifted as you slowly step the right foot out to the right, then back to start, then the left foot to the left and back to start for one rep. Do 10-12 reps. For a more advanced move, jump feet out and in for 10-12 reps.

(5) RECOVERY: Foam Rolling 
Says Siik: “A roll-out at the end of the session will help you recover so much more quickly for the next run, but it will also help you from developing some of the nagging issues people worry about, like tendonitis. You can’t build endurance if you’re not taking care of yourself in between endurance workouts.” Grab a roller and use these 7 rolling patterns

For full article please visit: http://furthermore.equinox.com/articles/2015/06/endurance-workout?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email-member&utm_campaign=0411&cid=-Furthermore0411_v014112016

3 BODY-CHANGING PLANKS

Make this move a total-body tool with Master Trainer Josh Stolz’s multi-planar routine.

Gone are the days when we used to force ourselves into a position and then hold it for an indefinite amount of time (one one-thousand, two one-thousand…), especially right before a workout. We now know that it’s better to ease your way into exercise with more dynamic movements, like the ones in this 3-plank core-strengthening series, which will help warm all of your muscles up safely in just a few minutes. “These are like planks on steroids. They have you working in three different directions, or planes of motion, so that you automatically get more muscle activation than you do with a normal plank,” says master trainer Josh Stolz, a Tier 4 coach in New York City. “Plus, adding in a resistance band helps activate your rotator cuff, lats, serratus anterior and pecs, making this a much more difficult upper body workout as well.”

These amped-up planks not only target your shoulders and work as entire abdominal exercises—internal/external obliques, rectus abdominis, transversus abdominis and back—but they also improve your posture and teach your body to move together more functionally, as you do in everyday life. “Your shoulder blades, hips and pelvis are working in synergy with each other throughout this workout routine indipill.com. The key is to let your hips drive the movement and keep your spine aligned,” says Stolz. So you’re really getting a true full-body workout every time you hit the floor.

Perform two sets of these moves, in the order listed, as a pre-workout routine to your normal cardio and/or strength sessions. As you progress, work your way up to four sets, and then drop back down to two, but increase your total number of reps for each exercise by one.

(1) Sagittal Plane Plank

Wrap a super-light resistance band loop* around your wrists, and get into modified plank position (elbows under shoulders, legs extended behind you, toes tucked under, back flat), with palms facing up and thumbs out to sides. Drive hips up, toward the ceiling, so your head points downwards and hands move out to sides a couple of inches, forming an upside down V (Downward Dog) with your body, pressing back with heels. Lower hips and move hands back to start. Do 5 reps.

 

(2) Frontal Plane Plank

In modified plank position with resistance band looped around your wrists (palms up, thumbs out to sides), keep your head stationary and back flat as you drive hips from left to right, moving opposite hand a couple of inches out to the side with each push. Do 10 total reps (5 each side).

 

(3) Transverse Plane Plank

In modified plank position with resistance band looped around your wrists (palms up, thumbs out to sides) and feet about shoulder-width apart, rotate your shoulders and torso to the right, rolling from your toes onto the sides of your feet, in order to bring right hip down toward floor, moving right hand a couple of inches out to the side as you do. Immediately switch sides and repeat. Continue rotating from left to right for 10 total reps (5 each side).

*Start with the lightest resistance band possible. If you don’t have a loop, use a regular band: Grip band with hands about shoulder-width apart (there should be a little tension), thumbs out to sides. Beginners: Perform moves without the band until you become more comfortable, and then add it in.

 

For full article by Lindsey Emery please visit http://q.equinox.com/articles/2014/04/planks?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1109&emmcid=EMM-1109QWeekly1192015

WHY TRAINERS LOVE THE LANDMINE

Personal training manager David Otey demonstrates the total-body prowess of this simple tool.

The benefits of this set-up go far beyond convenience. “The landmine utilizes torque,” says Otey. “Due to the space between your grip and the loaded plate, the intensity and muscular demand increases.” And as he explains, the design also ups the challenge on your core: “We often train our midsections to rotate, but the primary responsibility of the abs is resisting rotation; many of the exercises you can do with a landmine improve that skill.”

Otey proves his points with a challenging total-body workout (below). If it’s your first time using a landmine, he has one warning: “It’s deceptively difficult to keep the bar straight, so start conservatively.” (In other words, consider grabbing a lighter plate.)

For a strength-building session, perform 2 to 4 sets of 8 to 12 reps of each exercise in order, resting briefly between sets. To increase the calorie burn, complete the moves as a circuit.

 

 

(1) Front Squat: Stand with feet shoulder-width apart and hold the end of the bar with both hands in front of your chest, fingers clasped and thumbs on tip of bar. Take a few steps back so your body is tilted forward slightly. Bend knees, squatting down low, then rise up to the starting position and repeat.

 

 


(2) Single-Leg Deadlift: Stand with feet together and hold the end of the bar with your right hand in front of your thigh, arm extended and palm facing left. Bend left knee slightly as you bend forward from your hips, extending right leg to hip height behind you as you lower bar toward the floor. Rise up to the starting position and repeat. Switch sides to complete set.

 


(3) Rear Lunge: Stand with feet shoulder-width apart and hold the end of the bar with both hands in front of your chest, fingers clasped and thumbs on tip of bar. Take a few steps back so your body is tilted forward slightly. Take a big step back with your right foot and bend knees into a lunge. Step forward to starting position and repeat. Switch sides to complete set.

 


(4) Single-Arm Chest Press: Place the bar on the floor and lie to the left of it with right leg extended and left knee bent, foot on the floor. Grasp the end of the bar with right hand, palm facing left, and extend your left arm on the floor beside you, palm facing down. Extend right arm straight up, pushing bar toward the ceiling. Bend elbow to return to starting position and repeat. Switch sides to complete set.

 


(5) Kneeling Shoulder Press: Kneel on right knee with right foot on the floor in front of you. (Place a folded towel or yoga mat under your knee for comfort.) Hold the end of the bar with right hand in front of right shoulder, palm facing left. Extend right arm at a slight diagonal in front of you, then bend elbow and repeat. Switch sides to complete set.

 


(6) Landmine Anti-Rotation: Stand with feet shoulder-width apart and hold the end of the bar with both hands, fingers clasped, at chest height in front of you. (Take a few steps back, if necessary, so arms are extended.) Keeping shoulders and hips squared forward, bring weight across your body to the right, then immediately bring it the left to complete 1 rep. Continue, rotating from side to side.

 


(7) Lunge to Standing Pivot Press: Stand facing the landmine with feet wide apart, toes pointing out, and hold the end of the bar with both hands in front of your chest, elbows bent. Bend knees and pivot right foot to the left as you rotate body and transfer bar to right hand; lunge to the left as you extend right arm. Reverse motion to return to starting position, then repeat sequence in the opposite direction (hold bar with left hand and lunge to the right) to complete 1 rep. Continue, pivoting from side to side.

 

For full article by Jeanine Detz please visit http://q.equinox.com/articles/2015/11/landmine-workout?emmcid=emm-newsletter&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1111&emmcid=EMM-1111QWeekly11112015

Chiropractic care for pain relief

Chiropractic is a health care system that holds that the structure of the body, particularly the spine, affects the function of every part of the body. Chiropractors try to correct the body’s alignment to relieve pain and improve function and to help the body heal itself.

While the mainstay of chiropractic is spinal manipulation, chiropractic care now includes a wide variety of other treatments, including manual or manipulative therapies, postural and exercise education, ergonomic training (how to walk, sit, and stand to limit back strain), nutritional consultation, and even ultrasound and laser therapies. In addition, chiropractors today often work in conjunction with primary care doctors, pain experts, and surgeons to treat patients with pain.

Most research on chiropractic has focused on spinal manipulation for back pain. Chiropractic treatment for many other problems—including other musculoskeletal pain, headaches, asthma, carpal tunnel syndrome, and fibromyalgia—has also been studied. A recent review concluded that chiropractic spinal manipulation may be helpful for back pain, migraine, neck pain, and whiplash.

There have been reports of serious complications, including stroke, following spinal manipulation of the neck, although this is very rare and some studies suggest this may not be directly caused by the treatment.

Spinal manipulation” is a generic term used for any kind of therapeutic movement of the spine, but used more precisely it is the application of quick but strong pressure on a joint between two vertebrae of the spine. That pressure twists or rotates the joint beyond its normal range of motion and causes a sharp cracking noise. That distinctive noise is believed to be caused by the breaking of a vacuum or the release of a bubble into the synovial fluid, the clear, thick fluid that lubricates the spinal and other joints. Spinal manipulation can be done either directly by pushing on the vertebrae or indirectly by twisting the neck or upper part of the body. It should be done to only one spinal joint at a time. Chiropractors and other practitioners accomplish this by positioning the body so the force they exert is focused on one joint while parts of the spine above and below it are held very still. Most spinal manipulation treatments take somewhere between 10 and 20 minutes and are scheduled two or three times a week initially. Look for improvements in your symptoms after a couple of weeks.

In addition, a chiropractor may advise you about changing your biomechanics and posture and suggest other treatments and techniques. The ultimate goal of chiropractic is to help relieve pain and help patients better manage their condition at home.

For full article please visit:  http://www.health.harvard.edu/pain/chiropractic-care-for-pain-relief

IT DOES A BODY GOOD

Massage

New research finds that even a 10-minute massage soothes more than just the soul.

A dimly lit room. Calming, muted music. Sixty minutes of pure “me time” while stress melts away. There’s no question that a massage is the ultimate good-for-you indulgence; but according to a new study, attacking those knots may pay off even more than researchers initially thought.

The tension-relieving benefits of massage therapy are well-documented, but the new findings suggest that a mere 10-minute massage can also help reduce inflammation in muscles, an underlying factor in chronic diseases like arthritis. The research, which appeared in the journalScience Translational Medicine, showed that when muscles are stretched they receive a signal to build more mitochondria, which are vital for healing — making massages potentially helpful for injury recovery.

After assessing the fitness level of 11 men in their twenties, the study’s researchers at McManus University asked each participant to cycle to the point of exhaustion (more than 70 minutes). The subjects were then allowed to rest while a massage therapist performed a 10-minute massage on one leg. While the massage didn’t help clear lactic acid from the tired muscles — a widely spread exercise myth — noticeably reduced inflammation was observed in the massaged leg.

When muscles are stretched they receive a signal to build more mitochondria, which are vital for healing.

Why? “Anytime we stimulate the nerves we send messages to the brain about the area,” explains Equinox trainer and master therapist Susan Stanley, RKC, FMS, LMT, “the brain then responds in a variety of ways, including nervous and chemical.”

She adds that massage techniques have an effect on more than just muscle. “In fact,” says Stanley, “fascia, a layer of fibrous tissue that surrounds muscles, is probably the most affected tissue and it contains far more nervous tissue than muscle.”

The almost-immediate effects of massage found in the study don’t surprise Stanley. “The inflammation process begins at the moment of insult to the tissue, so the moment that tissue is given a different stimulus, the brain can change its response instantaneously, too,” she says. That said, she underscores that the study was conducted on a small, specialized group.

A typical relaxation massage triggers the parasympathetic nervous system — or relax response — in the body, which stimulates healing and immunity. Lymphatic Drainage massage, an example of very light work, is designed specifically to address inflammation and edema (potentially damaging fluid accumulation), and stimulate the lymph system, which is the body’s mechanism to rid the body of toxins and waste.

Soul-soothing properties aside, it’s becoming increasingly clear that the body-benefits of massage therapy are not to be taken lightly. Something to remember the next time you’re debating whether or not to hit the table.

For full article by Sharon Feiereisen please visit http://q.equinox.com/articles/2012/03/it-does-a-body-good?emmcid=emm-newsletter-1012&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1012&emmcid=EMM-1012QWeekly10122015

THE PUSH-UPS YOU SHOULD BE DOING

These creative twists promise bigger calorie burn, a more stable core and a stronger upper body.

There’s a reason push-ups have stood the test of time—they work. “It’s a multi-joint exercise that targets your pecs, triceps, deltoids, abdominals and all of your key muscle stabilizers,” says Lucas Varella, a Tier 4 coach in Century City, California. “Plus, it doesn’t require any equipment, so you can perform push-ups anytime, anywhere.” The only catch is that in order to see results (and avoid injury), you have to do them correctly: Keep your head, neck and spine in a neutral position, your abs engaged and your lower body muscles (hips, glutes, etc.) activated throughout the movement.

How it works: Perform one traditional push-up using good form. Work your way up to 3 sets of 8. Once you can complete those without faltering, you’re ready to move on to these variations. “Mixing up your hand positioning and body movements will challenge different muscles, burn more calories and test your endurance,” says Varella. Tackle one of these exercises at a time. Do 2 or 3 sets of 8 to 10 reps, using proper form, and then move on to the next one.

1. Plank-Ups
Start in push-up position (hands under shoulders, back flat, legs extended behind you, toes tucked under). Keeping upper body engaged, lower right forearm to floor, placing elbow under shoulder, then lower left forearm to floor. Hold plank for one count, and then rise back up to start, placing one palm on floor at a time.

 

2. Mountain Climber Push-Up
Start in push-up position, and bring right knee in toward chest; extend leg behind you, and then immediately bring left knee in toward chest; extend leg behind you. Perform a push-up, keeping elbows by sides. Repeat.

 

3. Bird-Dog Push-Up
Perform a push-up, keeping elbows by sides. Extend right arm in front of you and left leg behind you; hold balance for one count, then lower. Do another push-up, and repeat balance on other side (left arm; right leg). Repeat.

 

4. Push-Up Row
Start in push-up position, gripping a kettlebell* in each hand, with palms facing each other. (*Note: The bigger the kettlebell, the more stable you will feel.) Bend elbows behind you, keeping them close to sides, lowering chest toward floor, and then press back up. Once up, pull left elbow behind you, bringing kettlebell up to ribs; lower. Repeat push-up and perform row on the opposite (right) side. Continue alternating sides with each rep.

 

5. Uneven Push-Up
Start in push-up position (hands under shoulders, abs engaged, back flat, legs extended behind you), with left hand on top of the ball part of a horizontal kettlebell. Without rotating your torso, keeping hips and shoulders square, bend elbows behind you, lowering chest toward floor, and press back up. Do 8 reps; switch sides and repeat.

 

6. Side Plank Push-Up
Start in push-up position (hands under shoulders, abs engaged, back flat, legs extended behind you). Lower chest toward floor, and then as you press back up, rotate torso to left and keep gaze on your left hand, as you lift your left arm and leg toward the ceiling, forming an X with your body. Hold for one count; rotate back to high plank and repeat.

 

7. Sliding Push-Up
Start in push-up position (hands under shoulders, abs engaged, back flat, legs extended behind you), with a towel under your left palm. Slowly slide left hand forward, as you bend right elbow behind you and lower chest toward floor. Without falling flat, extend left arm as far forward as possible, and then slowly slide back up to start, keeping arm straight throughout. Do 8 reps; switch sides and repeat.

 

8. Stability Ball Scissors
Start in push-up position (hands under shoulders, abs engaged, legs extended and together behind you), with tops of feet centered on a stability ball. Bring right knee in toward chest, then rotate torso slightly as you extend leg out, parallel to the ground. Perform a push-up, keeping body squared up as much as possible. Reverse motion back to start. Repeat on left side. Continue alternating sides with each rep.

 

9. Traveling Push-Up
Start in push-up position (hands under shoulders, abs engaged, legs extended behind you). Perform a push-up, and then step right leg under and to the left of your left leg and right hand under and to the side of left hand. Step left hand and leg over the right, moving back into push-up position. Perform a push-up, and then reverse motion (left hand/leg steps over right; right goes under left) back to the right (ending where you started.

 

10. Pike Push-Up
Start in a pike position (upside down “V”), with palms under shoulders, toes centered on top of a stability ball, legs together, hips raised toward ceiling. Keeping lower body still, bend elbows behind you, slowly lowering head toward floor; carefully press back up to start.

For full article by Lindsey Emery go to http://q.equinox.com/articles/2015/06/10-pushup-variations?emlcid=EML-newsletters_2015_06_17&emmcid=EMM-0617QWeekly6172015

GET IN THE GAME WITHOUT THE PAIN

One key to success on the golf course can’t be found at the pro shop. It’s the physical condition of the golfer. Pain shouldn’t be par for the course. Stay in the game by protecting your back.

When you consider the spinal rotation that goes into a golf swing and the fact that the speed of the club can reach 160 km/hour, it’s easy to understand that golf puts significant stress on your body.

Follow these tips to improve your game and prevent the pain.

1. Warm up and warm down

Take a few minutes to stretch before and after your game. Start with a brisk walk — 10 to 15 minutes should do it. Then do some light stretching.

2. Stay hydrated

Drink plenty of fluids before, during and after your game. Remember that once you are thirsty, you are already starting to dehydrate.

3. Push, don’t carry, your golf bag

Pushing or pulling your bag and taking turns riding in a cart can help you prevent back injury. If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight. If your bag gets too heavy, put it down and take a break.

4. Choose the right shoes

Wearing a golf shoe with good support and the proper fit can help prevent knee, hip and lower back pain.

5. Take lessons

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics.

To view full article, visit: http://www.chiropractic.on.ca/get-in-the-game-without-the-pain-your-back-health

Can exercise really defeat depression? How to find out if it can work for you.

Some say exercise can defeat depression. Sure, it’s worth a try — in theory. But when you’re depressed, it can be hard to muster the motivation. Here are some gentle incentives and strategies for giving it a go.

Ever dealt with depression? Then you’ve probably been told to find a physical outlet for your feelings.

Maybe a well-meaning friend told you to “just get outside and go for a jog.”

Or a doctor “prescribed” fitness to counter your symptoms.

Perhaps you read the book about dancing as a depression cure, or well-trafficked Reddit threads about the mental benefits of everything from gentle gardening to brutal obstacle courses.

Just get out there, folks say. It’ll take your mind off your problems.

But if you’ve ever lived under the scratchy, smothering gray blanket of this illness, you know:

It’s not that easy.

Depression can make your body feel dull. Heavy. Wooden. Listless.

When you’re depressed, the mere idea of picking up one foot and dragging it in front of the other can seem laughable. (If you can dig up a chuckle, that is.)

I know, because I’ve been there.

One day, while in the throes of a good old-fashioned dark-rain-cloud depression, I woke up and felt stuck. I’d been glued to my flat emotional landscape like a little moth on flypaper.

I knew I needed to do something different.

Without thinking, I got down on the floor. Started doing push-ups. Grabbed a couple of dusty old dumbbells. Did a few lifts. A few rows. A few squats.

At first, it was just a gaspy, desperate rush to experience something — anything— other than what I’d been feeling.

But once I was done, I wanted more.

I needed an emotional outlet. Moving my body felt good. (And to be honest, I wanted to hit things.) So I decided to take a boxing class. Ordinarily I might have talked myself out of it. But at that point, I felt I had nothing to lose.

Lucky for me, it was love at first punch.

Looking back, I wonder about the role exercise played in healing my depression.

Was it powerful medicine? Or just a placebo? Could movement have kept my depression away in the first place?

And if exercise does help with depression… how the heck do you find the energy for it when, you know, you’re depressed.

precision nutrition defeat depression exercise Can exercise really defeat depression? How to find out if it can work for you.

Lifestyle and mental health go hand-in-hand

Much like nutrition’s role in mental health, decades of research show a link between exercise — resistance training, aerobics, yoga… everything — and better mood.

And the relationship is solid: A 2014 meta-analysis of 24 studies, including hundreds of thousands of patients, confirmed: The more we sit, the sadder we are.

For example, one classic study from Columbia University found that sedentary people are depressed twice as often as active people.

But does an inactive lifestyle cause depression, or vice versa?

A recent study looking at adults over the course of three decades concluded that the relationship is bidirectional. In other words, maybe sitting around makes you depressed, and maybe that reduces your urge to move. And round and round we go.

OK, so moving your body might help you avoid becoming depressed in the first place. But could it also stop depression in its tracks?

Maybe.

For some people, exercise is as good as antidepressant medications. Or even better. And it seems that in general, the more people exercise, the better they feel.

How exercise makes us happier

Physical activity could improve your state of mind by:

  • curbing stress chemicals: A 2014 study demonstrated that PGC-1alpha — an enzyme produced in muscles during exercise — has the ability to break down kynurenine, a substance that accumulates in the bloodstream after stress and has been linked to depression.
  • supporting neurotransmitters: Exercise may boost the production of serotonin — a neurotransmitter that helps regulate mood and some cognitive function, and that may be low in depressed people. Physical activity may also stimulate neurogenesis, the growth of new neurons. That could improve cognition, and, in turn, your mental health.
  • boosting endorphins: Exercise can give you a short-term burst of endorphins, chemicals in the brain that block pain and produce a natural “high.”
  • reducing inflammation: Many types of exercise can lower inflammation, a potential cause of depression.
  • decreasing stress: There’s a reason that some athletes refer to their time at the gym as “therapy.” Exercise can be a great antidote to stress, which research has linked to depression, perhaps owing to the body’s inflammatory stress response.
  • encouraging happier thoughts and feelings: In 2009, one study explored depressed women’s use of long-distance running as a coping mechanism. Exercise can distract us from negative thoughts and feelings, while making us feel joyful and purposeful. It can also provide a sense of identity, which depression often steals from us.

I can imagine a lot of reasons why boxing helped me feel better

Boxing gave me an outlet — a way to express pent-up emotions, and a break from being “in my head.”

When I felt helpless, boxing empowered me. When I felt alone, boxing gave me a coach and a community.

When I felt frustrated, angry, or simply like beating the crap out of a heavy bag, well… boxing is just what the depression doctor ordered.

I left each class high on endorphins and a sense of satisfied accomplishment.

What to do next

I know it’s not easy to do stuff when you’re depressed. Just getting out of bed is a victory some days.

But here are some things you can try, if you’re ready.

If you can do any of these, even just a little bit, congratulate yourself. Each one is an accomplishment.

#1: Take it step by step

You almost can’t start too small. If a 30 minute jog feels impossible, try a walk around the block. If that feels too far, shrink the distance even further to whatever feels manageable. Walk from the couch to the bathroom a few times.

I got a lot out of an illustration called “The Truth About Motivation” from the workbook Exercise for Mood and Anxiety Disorders.

precision nutrition truth about motivation Can exercise really defeat depression? How to find out if it can work for you.

#2: Try something that used to bring you joy

Depression can bleach the colors out of your rainbow and strip the fun from things you used to love.

Give it a go anyway. Do whatever you love (or used to love), whether it’s taking the dog for a walk or playing touch football with friends.

You might not feel the magic. That’s OK. Just try whatever you can manage.

Because the opposite — living completely without your favorite activities — sucks worse.

#3: Try something new

As Janis Joplin famously sang, “Freedom’s just another word for nothin’ left to lose.”

Depression can disintegrate you. But then, you don’t have any more rules to play by.

Sometimes, the benefit of feeling lost is that you can wander into new territory. I walked into a boxing gym when I felt so low I was willing to try anything.

If you can open yourself up to new experiences, you may find pleasure in things you never even considered before.

#4: Get support

Whether it’s therapists, doctors, family or friends, ask for help from the people around you. Tell them you want to try exercise.

They may be able to help you, inspire you, or even join you. If you can, seek out a community-focused gym or athletic group, an online support system, and/or a personal trainer. Assemble the “team” that works best for you.

#5: Get outside

Nature is powerful. Sunshine, fresh air, green space… even the friendly bacteria in soil may make you feel better.

Soak up as much nature as you can. If you live in the city, go to a park or spend time in a local garden. If leaving the house feels too daunting, start by opening a window and bringing some plants into your home. Try to work your way up to spending time outside.

#6: Mix it up

One you’re on a bit of a roll, consider mixing aerobic exercise (such as walking, cycling, running, or swimming), with anaerobic sets. While most studies on depression focus on aerobic activity, there’s a place for strength-based work, too — such as high intensity interval training (HIIT) — which can get those endorphins kicking.

#7: Be consistent

Whatever you can move, move it. The more you move, the better it works.

You might feel better right away after a single exercise session. Or it might take a little while. Either way, keep moving as often as you can, in any way you can.

Meanwhile, observe your symptoms. Consider logging your feelings in a journal, so you can look for benefits. If you’re not getting any better after a test period, consult your doctor.

#8: Be gentle and patient

Don’t beat yourself up if you skip a workout. This isn’t about achieving perfection or becoming a superstar athlete. It’s about doing something good for yourself.

On the flip side, don’t overdo it. Intense training can boost your endorphins, but it can also raise your cortisol, a stress hormone, tax the central nervous system, and cause inflammation — none of which will help depression.

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How do you put this all together? Think about designing your own personal prescription.

Therapy, medication, nutrition, social support, and any other creative methods of your choosing may all work together to help you get better, over time. Pick what works best for you.

Everyone experiences depression differently. You might find that exercise doesn’t do much.

But it might just become the best depression-fighter you’ll ever find. 

Eat, move, and live… better.

The health and fitness world can sometimes be a confusing place. But it doesn’t have to be.

Let us help you make sense of it all with this free special report.

In it you’ll learn the best eating, exercise, and lifestyle strategies — unique and personal — for you.

For full article by Camille DePutter please visit:  http://www.precisionnutrition.com/defeat-depression-with-exercise?utm_source=DefeatDepressionExercise&utm_medium=Email&utm_campaign=DefeatDepressionExerciseEmail