Aerobics for healthy gums
Working out is good for almost everything else, so why not teeth and gums? A study of 12,000 people published in the Journal Of Periodontology reveals that regular gym-goers who participate in a range of classes, such as aerobics, are 40% less likely to develop periodontitis, gum disease that can result in loss of teeth and lead to an increased risk of heart disease and diabetes. Exercise reduces inflammation throughout the body and so boosts oral health.
T’ai Chi for stress
It may not achieve much on the fatburning front, but the slow-moving martial art of t’ai chi can do wonders to reduce stress levels. Dr Chenchen Wang, of Tufts University’s New England Medical Centre in Boston, analysed almost 50 clinical studies on t’ai chi. The results revealed that the almost meditative state of calmness it produces reduced anxiety and stress, and also lowered blood pressure. Two years ago, Dr Michael Irwin, a clinical psychobiologist at the University of California, showed that t’ai chi boosts the immune system, helping to raise protection against common viruses by 50%.
Walking to ease depression
Researchers at America’s Duke University found that three brisk 30- minute walks each week had greater effects on reducing depression than drugs from the same family as Prozac. Six months after 156 subjects had completed the 16-week study, only 8% saw their depression return. A separate study at the University of Texas showed that a half-hour walk gave an instant lift for the moderately depressed, offering them the same sort of mental “pick-me-up” they might normally get from cigarettes, coffee or binge-eating, said the study, published in the journal Medicine And Science In Sport And Exercise.
Swimming for the PMs
According to a recent survey by Leisure Connection health clubs, most women find the hormonal flux of their menstrual cycle causes them to skip or compromise workouts. Sam Howells, sports scientist for the group, says it needn’t be so.
“The menstrual cycle is inextricably linked to mental and physical performance,” Howells says. “All women who exercise should listen to their bodies.” During the follicular stage (days 1-13 of the cycle) oestrogen levels are low so the body finds it easier to perform high tempo exercise, she says. In the luteal phase (days 14-28), when menstruation begins, try lower intensity – longer swims – to lessen symptoms of PMS.
Pilates for back pain
Many physiotherapists recommend Pilates for its ability to increase flexibility and core stability. Back pain is often caused when your body is pulled out of alignment – Pilates helps to pull it back by strengthening the core muscles around your lower back and stomach.
Make sure you see a Pilates teacher who is also a physiotherapist, says Matt Todman, consultant physiotherapist at the Sports & Spinal Clinic, Harley Street, and have one-on-one sessions or attend a small class if your back pain is severe or has been troubling you for a while.
Yoga for headaches
Tomas Brofeldt, a doctor of emergency medicine at the University of California’s Davis Medical Centre, believes headaches can be treated using yoga.
He believes 75% of all headaches arise from muscle tension in the back of the neck due to problems in posture. In people who have rounded shoulders, a strong curve in the upper back, and a tendency to hold the head forward, the “headache muscles” are held in a chronically foreshortened state.
Anyone who suffers frequently from headaches should “retrain the upper back to extend, the chest to open, the shoulders to roll back and down, and the head to rest on the midline” with regular yoga, he says.
Running to ease joint and muscle pain
If you thought running played havoc with your knee and hip joints, think again. New research which shows that regular running protects vulnerable joints from damage and pain. A team from Stanford University found that adults who run consistently can expect to have 25% less musculoskeletal pain and less arthritis than non-runners when they get older. “The key word is consistency,” says Sammy Margo, a sports physiotherapist for the Chartered Society of Physiotherapy. “If you run consistently, your joints, tendons, ligaments, disks and muscles get used to the habitual pounding. The body accommodates the demands so running doesn’t necessarily lead to pain.”
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