Category Archives: Brainhealth

The benefits of exercise when it comes to mental health, cognition, perspective

Anatomy, physiology and aging, Brainhealth, Exercise goals & benefits

Muscle tension

Have you noticed that we use the same words for “good” muscle tension and “bad” muscle tension? What’s the difference?

Here are two types of muscle tension:


1) A muscle has to generate tension to exert force at a joint. This may or may not result in observable movement. This is what we do when we are trying to strengthen or contract a muscle. This type of muscle contractions could be concentric (muscle actively shortens), eccentric (muscle actively lengthens against a load or gravity) or it could be isometric (muscle length is unchanged during a contraction).

2) A muscle that “should” be at rest but is still generating tension and/or movement. This may be the type associated with mental stress. Areas where we may feel this “tension” is the neck, jaw, hands, chest and abdomen. It really could be any muscle. We may tighten the muscles in these areas inadvertently in response to stress.

Either way you look at it, muscle tension is created through muscle contractions, voluntary or involuntary, done consciously or unconsciously.

So why should you care?

Because we have control over both types of tension, even the one that seems to be more “unconscious”. And one of the best ways to learn how to “release” or “exert” muscle tension is through exercise. Exercise helps us to increase our kinesthetic awareness. More simply, exercise can help us feel and understand our bodies better, and become more adept at modifying muscle tension according to our needs.

Even better, if our focus is to “release” tension, there is a reciprocal inhibition of one muscle over another with every muscle contraction. This means, if I want to release tension in my tricep (located on the back of my upper arm) then one way to do this is contract the opposing muscle (bicep) on the front of the arm.

Do you want your muscles to get stronger to improve function or do you need to release and learn how to “let go”?

Probably a bit of both. So why not move with intention at least once daily? This could be a walk, an exercise video, an exercise class virtually or in person, a personal training session, swimming, or multitude of other physical activities. Start with what is familiar and preferably at least mildly enjoyable. Buddy up with someone who is looking to do the same thing.

When you exercise regularly or intentionally move on a consistent basis, you will slowly learn more about your body and how it feels after certain activities. You will become better at determining when a muscle is “on” for the purpose of strengthening, or if it is “on” because of habits that have connected our mind’s stress to a physical response in our body.

If you would like to learn more about your body through movement, Essentrics is a great place to start. Essentrics uses all types of muscle contractions and will help you zone in on areas where you need to release. Check out my page Essentrics with Andrea or check out Essentrics.com for more information.

Let’s MOVE!!



Brainhealth, Exercise goals & benefits

Exercise and mental health

Exercise and mental health are hot topics nowadays with the pandemic. In Toronto, we have started our third round “lock down” and you can’t help but wonder, “when is it going to end?” I have been steadfast in maintaining a physical activity routine despite not finding a strong internal motivation at times. It’s tough to get moving when your mind is filled with stress or worry. On the other hand, there are some who have been able to re-invigorate their programs while working from home.

There are many reasons to exercise or engage in daily physical activity if you are struggling emotionally. Do you need some peace of mind? Maybe “get out” of your head and into your body for a little while?

We have been cooped up for some time and we continue to be asked to limit where we go on a daily basis. Your “live” social sphere may be limited to just a few people. We feel restricted in more ways than one.

Now may be the time to make some breakthroughs on exercise and mental health and make new connections on what you can gain from daily exercise.

Runner’s high. Zen like states. Release after exertion. Coldness converted into warmth. Contraction followed by relaxation. Stiffness transformed into fluidity. Restriction remolded into freedom. Exercise can address mental health on many levels and from different angles.

Here some of the angles I use exercise to transform my personal state of mental health well being.

Mental centering through exercise

When exercise requires you to focus “inside” it may have a calming effect. Taking the time to focus on our inner health using exercise can provide that daily reset, allowing us to cope better with all of the competing demands for our attention.

On a practical level, start with a walk. During the walk focus on your posture and how your feet connect with the ground. As you change your weight from one foot to the other, notice how the energy is transmitted from the ground and through the foot. Next imagine how that energy is transmitted upward through your lower leg and knee. At what point do you feel the front of your thigh or gluteals contract? Can you breath deeply as you lengthen your spine? This could start out as a walking meditation at first, and once warmed up, could end in a brisker walk. Keep it going once you are home with a few stretches that you are already familiar with, allowing yourself to cool down and release.

A lighter note on reducing the mind’s chatter

When using exercise to quiet your mind and to be present, fewer distractions is likely better. If you are exercising with a friend, finding exercise that is intense enough will make talking at a regular rate or volume difficult. This could be a strategy to get you and your friend out of your heads and into your body.

Endorphins

More vigorous or sustained exercise can also lead to the release of endorphins. This can leave you feeling elevated or energized. This is what I work towards when I need a mental break.

Releasing tension that is held in our body

If we sit all the time in a slouched position, there will certain muscles that are tight and others that may be weak or too long. Both can result in muscular discomfort. Now add in some stress or worry. Are your shoulders up to your ears? Teeth clenched? Scrunching your forehead? See if you can find the areas of tension. You may be able to use this information to guide your exercise process by gently contracting then relaxing these areas. With this awareness you may be able to improve your alignment.

Increasing circulation or “flow”

Exercise promotes the stimulation of not just the circulatory system but an increased flow in all of systems that produce energy and discard waste including digestion, respiration, and the lymphatic systems. This enhanced flow decreases stagnancy and improves the clearance of toxins, literally lightening our load.

Our existence and exercise

From a more existential perspective, exercise involves a commitment to the self. It is an acknowledgement of our mortality and the need to address the physical and mental self in order to maximize its wellness and to enhance our ability to experience life.

Get into the exercise arena everyday. Use that arena as your special place where you can re-energize and be in charge of everything that you do. Remember that intentional physical activity(like taking a brisk walk) is just as important as a structured exercise program. If we use physical exercise to center ourselves on a regular basis, it becomes a habit to break up the doldrums. It can become a dependable landing pad that we use to feel more grounded and free, everyday.

Are you ready?

Let’s go!

Essentrics with Andrea

Body composition and weight, Brainhealth, Exercise goals & benefits

Exercise and weight

There are many connections that can be made between exercise and weight. Exercise keeps me in a healthy head space even when the scale has tipped one way or the other. I use exercise as a tool to: promote a positive body awareness, re-enforce healthy eating habits, gain or maintain muscle mass, increase self efficacy and increase my resolve to continue on as healthy a path as possible for the rest of my life.

It is hard to discuss over fatness or obesity because of the pain and suffering people have been subjected to because they may have been considered outside of “normal’. The stigma that is associated with it is so powerful that it is easier not to talk about it, even when someone is asking for help.

I checked out the Canadian Obesity Network many years ago. My interest is in helping those who would like to improve their body composition as a means to improve their health. Finding the most constructive and compassionate way of doing so is essential. Movement is definitely a factor in my experience along with what we consume. I can address the movement factor but I will leave the nutritional counselling to those who understand it best.

On an even more personal level, I have had experience with disordered eating. But as of late, let’s say the last 2 years, I have adopted a more stable outlook. This perspective has minimized the need for negative self talk when I have not been “perfect”. I am not perfect and don’t try to be anymore.

Some say we should never comment on someone’s body weight. The one place where weight is addressed in my profession is when it comes to joint health, particularly the knees ( i.e. for every extra kilo or 2 pounds, the joint load increases 3-5 times). Exercise and weight are two factors that can be addressed when it comes to the health of our mechanical body.

How I associate exercise with weight:

Increased body awareness

Exercise for me increases my body awareness. It brings me to a place where I am focusing on my body’s sensations, the good and the bad. The good would be ease of movement, positive energy, clothing fitting comfortably and a sense of tone and firmness in my muscles.

Resetting the stage

If I am feeling overfat, a change in my exercise program can help set the stage for a new start, kind of like a change of seasons. It helps to renew my resolve to make healthier eating choices, and helps increase my vigor to stay on track. I have to be careful at these times and try not to be too radical or restrictive. This is because it is usually a waste of time, leading to negative talk and potential downward spirals if not kept in check.

Using exercise to elevate your mood

When you are feeling good about yourself, self love and forgiveness comes easier. A favorable outlook makes its easier to accept the process of self improvement without worrying about the length of time it will take to get there.

When I am in a range that I feel best at, exercise actually becomes easier. The focus is purely on health and longevity. I know that what I do physically on a daily basis means more than bouts of maniacal training and dieting.

I have rarely been underweight. It has occurred when I have restricted myself considerably. It is never sustainable and takes a lot of mental energy, and rarely leaves me feeling better. The nutritional deficit ultimately takes a toll on energy levels and general sense of well being.

Gaining muscle mass

One other reason to look at the interplay of exercise and weight would be if you are trying to gain muscle mass, or it you have low muscle mass. In this case, I have gained weight with weight training programs, and would consider this again if I was debilitated after injury or extended illness.

I also realize that with aging, my muscle mass will naturally deplete if left to its own devices, so some form of muscle strengthening to minimize sarcopenia is important (the stats may be different depending on where you look but after age 30, you begin to lose as much as 3% to 5% per decade).

Finding stability

I actually credit becoming a fitness instructor in Essentrics for developing a more stable body weight. My weight in general has stayed in the same 10 lb range for the last 2 years. My range previously was approximately 40 lbs since my teens. I think the frequency with which you focus on your body on a positive level, it becomes easier to manage the weight. I luckily have found something that once again, like dance, requires regular reflection of the body’s fitness. Exercising has been the best part of my day for a very long time.

Exercise or DIPA (daily intentional physical activity) goes way beyond burning a few extra calories. It’s a process that has its ups and downs, tons of variety if you look for it and new adventures if you are open to it. It can be used to self regulate on many levels and ultimately helps one be comfortable in their own skin.

Let’s get DIPA into the process!

Essentrics with Andrea

Brainhealth, Exercise goals & benefits, Stories

Exercise in times of elevated levels of stress

This is a blog that I wrote some time ago during the early COVID days. I am not one to succumb to the pressures of stress.  Generally, I feel that I can handle stress well but recent world developments have had an impact on my current primary occupation and financial sources of income.  I would like to think that I can do it all, but as of late, I have allowed myself a bit more flexibility in my exercise expectations than I normally would during a regular week. Exercise in times of elevated levels of stress can be challenging.

To exercise or not to exercise.  That is a question.  I last put in a “formal” workout 3 days ago.  It is not a long time, but long enough to trigger some guilt for not doing my usual (Essentrics) exercise workout at a rate of 3-4 times per week.  On the brighter side, I have been walking twice daily for 25 minutes for the purpose of transporting myself to and from work, a safer option than taking public transit at this time.  So I am getting some DIPA (daily intentional physical activity).  All is not lost.  The daily walks give me the time to refocus and distract myself from the ongoing foreboding threat. 

I know tomorrow that I will without a doubt add in a formal workout in addition walking.  But for today I am giving myself a relative break.  Relative rest is what I like to call it. 

Trying to balance the equation

When it comes to immunity, we know that the balance between stress and exercise can have an impact on our body’s response to fight infection.  There is no exact prescription.  It will be different for everyone depending on your starting point. Exercise in times of elevated levels of stress needs to challenge you and not degrade you. 

I have benefited from exercise so many times that I could never truly give in.  But it’s tempting.  What is less tempting is to reduce my level of fitness to a point that my energy levels change.  I am not worried that I have fallen off the wagon.  But it really makes you think about what is important. It’s easy to make excuses so I will keep these periods in check, when intending to promote the preservation of energy through decreased movement, because at some point the equilibrium is lost and then you have to build it up again.

I’ve decided that my strategy tomorrow is to start my day with a workout when my energy level is higher.  I know I can do it.  I am looking forward to it.  These times will always pass, its just that this one is truly out of my control.

Keeping it simple

I am setting my goals at a level that I know I can accomplish.   Sometimes its a day to day assessment.  I personally can depend on myself but if that wasn’t the case, who or what would I turn to, to help motivate me and keep me on track?  For the last 2 Saturdays at around 1pm I have been doing an IGTV workout with Jillian Michaels.  I think it really helps to know that you are not alone, and there are others working out with you at the same time.  I’ve also considered giving my own Zoom class to private clients(my colleagues) to replace their weekly Wednesday Essentrics.   I have also started using the Nike app again combined with some cycling.  

Options

Exercise in times of elevated levels of stress means that I will always go with my flow.   This means that I will do some form of intentional activity but there are no hard set rules, just options.  The more options you have then the more likely you will just get started and then see where your flow takes you.  For example, my options could be stationary bike, treadmill, stretching, Nike app, Essentrics TV, or learn new Essentrics choreography. I also have Zoom Essentrics and HIIT class options with a preferred teacher. 

My only “should do’s” are actually cardiovascular exercise where my heart rate is elevated, either in a fat burning zone long duration or HIIT.  Keeping the VO2 max healthy is all about our capacity to perform.  If only I could accurately assess my VO2 max, that would be wonderful.

Exercise in times of elevated levels of stress can be challenging.  Trying to find balance in my self when the world is full of unpredictability is all I can do.  Keeping it simple and allowing myself to have options decreases the internal pressure.  Keeping the heart and lungs healthy are key in maintaining energy levels.  Its almost always worth the effort.  Picking the right level of effort will ensure that I will follow through, finding myself on the other side of having fulfilled the need to move my body.  Approaching each day individually with unique DIPA goals have made it easier to say yes to today. I will intentionally move my body for the betterment of my current health and future quality of life. Onward and upward!

Essentrics with Andrea