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The science of mind-body exercise
Breathing, medication, and neuroendocrine interactions
CRH (corticotropin-releasing hormone) and ACTH (adrenocorticotropic hormone)
- Bond the hypothalamus, pituitary, and adrenal glands (otherwise known as the HPA axis)
- Hypothalamus – Meditation lowers HPA axis activation
- Adrenal – Lowers cortisol and catecholamine production
- Lowers hypervigilance and arousal
Mind-body exercise benefits
Increased flexibility, coordination, balance, muscular strength, self-efficacy, and mental development
Yoga research
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Tai chi and Quigong
Reported lowering of:
- Stroke incidences
- Mortality by stroke
- blood pressure
Reported increases of:
- Bone mineral density
- Balance improvement
- Improved lipid profile
- Psychological well-being
- Improved cancer therapy effectiveness
Types of mind-body exercises
The criteria
- Contemplative/meditative
- Kinesthetic awareness of the body and proprioception
- Breathwork/breath centering
- Proper choreographic form/anatomic alignment
- Energy-centric
Yoga
- Integral yoga
- Emphasis on diet
- Heart disease reversal programs used by Dr. Dean Ornish
Quigong
Tai chi
Contemporary styles
- Pilates training
- Feldenkrais method
- Alexander technique
- Nia
- ChiRunning/Chiwalking
- Alaskan and Indian spiritual dancing
Indications of mind-body exercise
Suggested for people that have chronic diseases
- Stage I hypertension or high normal
- Type II diabetes
- Depression and anxiety disorders
- Types of arthritis
- Bad functional capacity
- Clients in need of pulmonary and/or cardiac rehabilitation
- Pain management
- Anger management
ACS (acute coronary syndrome)
- Meditation and yoga breathing can help reduce the potential for acute coronary syndromes.
Mind-body exercising and personal trainers
- When should you use mind-body exercise
- During and before an RT session
- Warm-ups and cooldowns can include meditation and yoga breathing
- Low/moderate aerobic and strength training can incorporate mindful components
- Various poses can be used to help improve coordination and balance.
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Tyler Read
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