You really have to be good to your body. This is a typical faq.
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* reduced skeletal muscle tension
* more rapid metabolism of adrenalin, thyroxin, and endorphins (which can improve your mood)
* discharge of pent-up frustration (which can reduce anxiety)
* lower cholesterol levels
* decreased blood pressure
* increased subjective feelings of well-being
* reduced dependence on drugs and alcohol
* better sleep
* increased self-esteem
* improved concentration and memory
Symptoms of being out of shape:
* being out of breath when walking up a flight of stairs
* feeling exhausted after a short period of exertion
* muscle tension
* obesity
* general tiredness
Starting an exercise program:
* consult with a physician if you have any physical problems that could be exacerbated
* choose an exercise you think you'll like (ie. Jogging, brisk walking, swimming, weight lifting, tennis, racquetball, baseball, softball, basketball, bowling, dancing, roller skating, yoga)
* start easy on yourself (10 min. every other day for the first week; add 5 minutes each week until you reach 30)
* give yourself a one-month trial period
* keep a record of your daily exercise practice
* expect discomfort
* reward yourself
* warm up
* avoid exercising within 90 minutes of a meal
Ideal exercise:
* Aerobic
* 4-5 times per week
* 20-30 minutes per session
Common excuses:
* I don't have enough time (or not willing to make time)
* I feel too tired (start earlier in day to overcome fatigue)
* It's no fun (try something different)
* It's inconvenient (try something different)
Nutrition:
* Substances that are unhelpful:
o Stimulants: caffeine (coffee, cola, chocolate- have max 1 cup coffee, 2 sodas/day), nicotine, Benzedrine, Dexedrine, Methedrine, Ritalin, cocaine,
o Salt: depletes potassium, raises blood pressure
o Preservatives
o Hormones in meat-reduce consumption of red meat, pork and poultry-eat fish/veggies
* Stressful eating habits - eating too fast, too much, or on the run
* Avoid sugar, check for food allergies
* Drink the equivalent of at least 6 8-oz glasses of bottled spring water per day
* Include one fresh (not frozen or canned) cooked vegetable in your diet each day
* Supplements: Vitamin B-complex (50-100mg), Vitamin C-complex (1000-mg, time-release), with meals
Seasonal Affective Disorder:
* Expose yourself to light. - get outside, sit near windows, stay on a regular sleep/wake cycle, arrange outings for daytime hours, put lights on a timer to go on half an hour before you wake
* postpone major life changes until the Spring
* take a vacation if you can in the Winter in a warm, sunny climate.
* National Organization for Seasonal Affective Disorder, NOSAD, P.O. Box 40133, Washington, DC, 20016
* Norman Rosenthal - "Winter Blues- Seasonal Affective Disorder and How to Overcome It"
Regular Daily Relaxation:
* Benefits: decreased heart rate, decreased blood pressure, decreased tension, decrease in analytical thinking.
* What to do: Regular practice of deep relaxation for 20-30 minutes a day.
* This will generalize to the rest of your day and: reduce anxiety, prevent stress, increase energy, increase concentration and memory, reduce insomnia and fatigue, prevent headaches and muscle aches, increase self-confidence.
Abdominal Breathing
* Take slow, deep breaths.
* Breath from the diaphragm.
* Focus on your belly contracting and your chest staying mostly still as you inhale.
* Focus on your belly expanding and your chest staying mostly still as you exhale.
* If you want, count four seconds to inhale, four seconds to hold your breath, six seconds to exhale, and two seconds to pause before starting over.
* Say the word "relax" or "calm" as you exhale.
* Repeat this for 5-10 minutes.
* The more you practice the easier it gets to bring on quick relaxation.
Progressive Muscle Relaxation
* Tense and then relax each muscle group in your body. First, tense a muscle group for about five seconds. Then relax and notice the difference.
* Start either with your toes and move up or with your head and move down.
* Typical muscle groups include: toes, ankles, calves, thighs, butt, stomach, shoulders, arms, fingers, face.
* When done, notice the relaxation.
* Do the whole process two times in a row.
* Think what parts of it you can do quickly without others noticing.
Body Scan
* Similar to progressive muscle relaxation, except that you will just relax each muscle group.
* Also you can imagine any tension residing in an area as resembling a "tense" shape.
* Then, in your mind switch it to a relaxing shape.
* Similarly, you can imagine a "tense" color for the tension, and in your mind change it to a relaxing color.
* Imagine calmness flowing into your body and tension flowing out.
The Peaceful Scene
* This is also called guided imagery.
* Imagine a place that is very relaxing and safe.
* It could be somewhere you have been or just a fantasy place.
* Get comfortable and imagine slowly that you are walking to it.
* When you get there, notice what each of your senses picks up: what you see, hear, smell, and feel.
* Enjoy being in this place.
* Stay there for five to ten minutes.
* At the end of this time, say goodbye for now to the place, realizing you can return anytime.
Meditation
* Focus on your breathing.
* Breath slow.
* Let any thoughts pass through your mind.
* Say a phrase over and over, You can use "I am calm and relaxed" if you want.
Common obstacles:
* I don't have time (so, what's the priority?)
* I don't have a place to relax (make one)
* These exercises are too slow (then you are too speeded up)
* I feel more anxious when I relax (use shorter periods of relaxation or progressive muscle relaxation).
Down Time and Time Management:
* Time for relaxation or free time: 1 hr per day, 1 day per week, 1 week every 4 months
* Rest time, recreation time, relationship time
* Prioritization
* Delegation
* Allowing Extra Time
* Letting Go of Perfectionism
* Overcoming Procrastination
* Saying No
