STRETCH STRETCH STRETCH!
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.
-> HARVARD HEALTH
INNER BENEFITS:
Improved Flexibility: Stretching helps increase the range of motion in your joints and muscles, promoting flexibility. This can enhance your ability to perform everyday activities and maintain proper posture.
Reduced Muscle Tension and Stiffness: Stretching helps release tension in the muscles, reducing stiffness. This is especially beneficial for individuals who may experience muscle tightness due to prolonged periods of sitting or physical inactivity.
Enhanced Circulation: Stretching increases blood flow to the muscles, which helps deliver oxygen and nutrients. Improved circulation contributes to better overall cardiovascular health.
Better Posture: Regular stretching can improve posture by correcting muscle imbalances and reducing the strain on specific areas, such as the neck, shoulders, and lower back.
Prevention of Injuries: Stretching before physical activity can prepare your muscles and joints, reducing the risk of injuries. It promotes better flexibility and helps your body adapt to various movements.
Increased Relaxation: Stretching, particularly when combined with deep breathing, can induce a sense of relaxation and reduce stress. It helps calm the mind and promotes mental well-being.
Enhanced Athletic Performance: Athletes often include stretching as part of their training routine to improve performance. Flexible muscles and joints contribute to better agility, balance, and coordination.
Alleviation of Aches and Pains: Stretching can be beneficial for individuals experiencing muscle discomfort or mild aches. It helps alleviate tension and can provide relief from certain types of pain.
Improved Range of Motion: Regular stretching helps maintain or increase your range of motion, allowing you to move more freely and comfortably.
Mind-Body Connection: Engaging in stretching exercises promotes a mind-body connection. Focusing on your body's movements and sensations can enhance mindfulness and reduce mental stress.
Better Circulation to Joints: Stretching helps improve blood flow to the joints, promoting joint health and flexibility. This can be especially important as you age to maintain mobility.
AESTHETIC BENEFITS:
Improved Posture: Regular stretching can help correct muscular imbalances and promote better posture. As you stand taller and align your body more effectively, your overall appearance may be enhanced.
Longer and Leaner Appearance: Stretching can create a longer and leaner appearance by elongating muscles. This may contribute to a more streamlined and graceful physique.
Reduced Muscle Tension: Stretching helps alleviate muscle tension, which can make your body look and feel more relaxed. Relaxed muscles often contribute to a smoother and more aesthetically pleasing physique.
Enhanced Muscle Definition: By increasing flexibility and range of motion, stretching may enhance muscle definition. Well-stretched muscles can appear more sculpted, especially when combined with strength training exercises.
Improved Circulation and Skin Tone: Stretching promotes better blood circulation, delivering oxygen and nutrients to your skin. This improved blood flow can contribute to a healthier complexion and skin tone.
Prevention of Muscular Imbalances: Stretching can help prevent and address muscular imbalances, ensuring that your body develops proportionally. Balanced muscle development contributes to a more aesthetically pleasing physique.
Reduced Appearance of Cellulite: While not a direct solution, regular stretching may help improve blood circulation and reduce the appearance of cellulite in some individuals.
Enhanced Flexibility for Functional Movements: Improved flexibility from stretching can make functional movements more graceful. This increased ease of movement can contribute to an overall more aesthetically pleasing appearance.
Relaxed Facial Expressions: Stretching, especially when combined with relaxation techniques, can contribute to a more relaxed facial expression. This can positively impact how others perceive your overall demeanour.
Elongated Muscles: Consistent stretching can give your muscles an elongated appearance, contributing to a more elegant and refined look.
PILATES, YOGA AND TAI CHI.
Pilates, yoga, and Tai Chi are three mind-body practices that offer numerous physical and mental benefits. While they share some similarities, each has it's unique principles, techniques, and focuses.
Pilates:
Focus: Pilates emphasizes core strength, flexibility, and overall body awareness.
Principles: Controlled and precise movements, breath control, and a focus on the core muscles.
Equipment: Pilates can be done on a mat or with specialised equipment like the reformer, Cadillac, and chair.
Benefits: Improved core strength, flexibility, posture, and muscular balance. It also enhances body awareness and can be beneficial for rehabilitation.
Yoga:
Focus: Yoga integrates physical postures, breath control, meditation, and ethical principles for holistic well-being.
Principles: Asanas (physical postures), pranayama (breath control), meditation, and the philosophy of mindfulness.
Styles: Various styles such as Hatha, Vinyasa, Ashtanga, and Kundalini offer different approaches to yoga practice.
Benefits: Increased flexibility, improved strength, stress reduction, enhanced mental clarity, and a sense of inner peace. Yoga is also known for its adaptability to different fitness levels.
Tai Chi:
Focus: Tai Chi, often referred to as "meditation in motion," is a martial art that combines slow, flowing movements with deep breathing.
Principles: Gentle and continuous movements, focused breathwork, and mindfulness.
Forms: Tai Chi involves practising specific sequences of movements or forms.
Benefits: Improved balance, flexibility, coordination, and relaxation. It is often recommended for fall prevention and is associated with stress reduction and enhanced mental well-being.
age gracefully!!!
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Electrolytes.
(Information from online sources)
Electrolytes are minerals that have an electric charge when they are dissolved in water or body fluids, including blood. An electrolyte imbalance occurs when your body's mineral levels are too high or too low. This can negatively affect vital body systems.
Staying hydrated is key to maintaining a balance of electrolytes. Water is the most natural choice for hydration. It is less expensive and more available than any other drink. Coconut water is another alternative for replenishing electrolytes.
Sodium:
Balances fluid levels inside and outside cells
Regulates blood pressure
Helps send nerve signals
Helps your muscles contract
Potassium:
Helps move nutrients into your cells
Helps your nerves and muscles function, especially your heart
Supports your metabolism
Calcium:
Builds and strengthens your bones and teeth Helps muscles contract and sends nerve signals
Aids stable blood pressure
Magnesium:
Aids muscle and nerve function
Builds and strengthens your bones and teeth
Phosphorous:
Builds and strengthens your bones and teeth
Aids nerve and muscle function
Chloride:
Balances fluids inside and outside cells
Regulates blood pressure
Foods and Drinks With Electrolytes.
Many foods are rich in electrolytes. Some of the top sources include:
Potassium: Bananas, beet greens, salmon, white beans, avocado, potatoes, milk, mushrooms
Sodium: Dill pickles, clams, table salt, cheese, dry-roasted sunflower seeds
Magnesium: Spinach, pumpkin seeds, lima beans, tuna, brown rice, almonds
Phosphorous: Yellowfin tuna, tofu, milk, chicken, scallops, pumpkin seeds, quinoa
Calcium: Milk, cheese, spinach, tofu, yogurt, okra, trout, acorn squash
Homemade electrolyte drink recipe!
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