YOGA, WALKING TOWARDS FITNESS

Bob Crowther, now in his 60's with an active yoga practice, recalls walking replacing running when confronted with compromised breathing, debilitating asthma and allergies for many years. 

Bob's Yoga Practice

Keeping His Body Lean, Strong

Running, Walking
 Built & Maintained
Strong Leg Muscles

An article within a local publication about Henry David Thoreau and his favorite essay, "Walking: Or in the Wild'' reminded me of the value this activity continues to offer all age groups - an enjoyable way to become more physically active.

See
 American Heart Association Website
For
 Information

Long recognized to contribute to significant health benefits, walking was an integral and primary physical exercise of mine in preparation for and recovery from my major reconstructive thoracic surgery when i was 50. 

Over twenty five pounds were lost initially as a consequence of walking and modifying my nutrition - additional weight has been shed during the the years following my operation. 

Many times i have approached my high school weight - 45+ years ago

My current yoga activities are complemented with walking throughout the year. 

Keep Moving - Walk!

Confronted with increasing health issues  from sedentary lifestyles, walking continues be promoted internationally by the World Health Organization. 

Their website documents walking activities being promoted to enhance fitness in many different countries.

In the United States, moderate intensity walking (three to four miles per hour, at least for 30 - 60 minutes, five days/week)  has been recommended by the American College of Cardiology and American Heart Association.

Included among the medical benefits attributed to walking :

• strengthens and improves efficiency of the heart 
• improves systemic blood circulation; impacts cholesterol / sugar levels
• enhances lung functions and oxygen/nutrient delivery to tissues
• lowers blood pressure; contributes to weight loss
• promotes bone structure and better balance 

The Beth Israel Deaconess Medical Center online site provides an informative summary of clinical studies related to walking that includes loss of body fat and lessening cardiovascular risks including heart attacks. 

Inactive individuals are encouraged to speak with their physicians before starting a walking program.

Acquiring good walking shoes is suggested.

Purchase a pedometer to document steps taken (start slowly and build up to over 10.000 steps per day). 

Keeping records of walking activities is an excellent way to monitor progress and to stay motivated.  

Contact

Bob Crowther

774-272-5760

Bob can discuss the benefits of walking as a physical activity based on his many experiences.

Bob suggests walking, if possible, in different environments - inside, outside - with an friend and become adjusted to using muscles differently.

Gentle stretching is advised along with drinking water (see American Heart Association Walking suggestions).

**

Bob has incorporated this non-impact activity along with yoga sessions for others to help improve breathing and balance. 

Start walking slowly daily and monitor how your  body responds to this type of movement. 

NOTE

For one diabetic client, positive outcomes from walking included significant weight loss and lower blood sugar levels. 

 BOB CROWTHER - NUTRITION - YOGA

Yoga To Reduce Stress

Bob Crowther shares some sources of information about stress and how yoga can relax the body and mind. 

How we deal with stress in our lives can have a profound effect on our physical and mental health and overall fitness. 

Defining stress has been a challenge since the pioneering experiments and publications of Dr. Hans Selye and others during the 1930's. 

Medical and psychological professionals currently recognize good and bad stress. 

The National Institute of Mental Health uses the following words to characterize stress: "the brain's response to any demand".

Learn More About Stress 

The American Psychological Association identifies three categories of stress: acute, episodic and chronic (see website for some brief explanatory comments about each).

Common stress symptoms individuals may experience are documented by the Mayo Clinic and can include the following: 

• on the body (headaches, muscle tension, fatigue, stomach, sleep problems)

• on ones mood (anxiety, restlessness, focus problems, irritability, anger) 

• on behavior (eating disorders, anger outbursts, drug, alcohol, smoking, social withdrawal).

The biology of stress continues to be evaluated and has evolved. 

We now know our autonomic nervous system has the capacity to quickly respond to stimuli (the fight or flight response) - however, left unchecked, these physiological conditions can lead to stress that can be deadly.

Book

Stress and Your Body

Robert Sapolosky, Ph.D. addresses many historical and contemporary topics that fall under the umbrella of stress in his publication, Stress and Your Body (2010). 

The author's focus is wide and includes the following subjects: aging, anxiety, depression, growth, heart, immunity, judgement, memory, metabolism, pain, physiology, reproduction and sleep. 

Relaxation and meditation methods offer alternative, prescription free opportunities to help those afflicted with stress - among others:

• to lower heart rate, 
• decrease blood pressure,
• reduce cortisol levels 
• modify immune responses

Contact 

Bob Crowther

774-272-5760

Over three years, Bob's hatha yoga practice has been an effective way to deal with the many different types of stress.

Bob's hatha yoga sessions effectively address both the body (physical) and mind (mental). 

Whole body movements are approached in a deliberate manner with a focus on developing and maintaining controlled breathing. 

There have been times when asanas have been done with facility and in a complete state of calmness from supine, standing, kneeling, inverted and revolved positions while focusing on ones breath. 

At the end of each class, from either supine or sitting positions, savasana (corpse pose) provides a restorative opportunity: 

• to release the tensions in our bodies
• to focus on our breathing
• to attempt to clear a racing mind full of thoughts 

Achieving all three remains a challenging objective.

Learn how to calm your body, mind through yoga.

 #Yoga And Stress #Stresss And Your Body #Yoga And Fitness #Yoga With Bob Crowther

Yoga To Improve Balance

Bob Crowther, in his 60's, shares some thoughts on how yoga can enhance your balance and recommends a book, Age-Defying Fitness, and some online reference sources. 

Most of us take our balance - the ability to maintain an equilibrium from both stationary and moving positions - for granted. 

For many, walking on flat surfaces or inclines including stairs (up and down), bending over and simply getting up and down from the floor each day can be a challenge. 

Bob In Half-Lotus, Tree Pose

Age Not A Barrier To Improve Your Balance

While a higher incidence of balance issues occur within our adult population, conditions are not exclusive to the Boomers and more senior age groups. 

Compromised vision, the sensation of dizziness and feeling unsteady while walking are some balance symptoms that may require medical consultation and intervention. 

Fortunately, many individuals can address and resolve balance concerns without invasive procedures including surgery. 

Hatha yoga movements can function as an alternative and complementary option to medical or physical therapists consultations.

Book Of Interest

Age-Defying Fitness (2006)

Written by physical therapists Marilyn Moffat and Carol B. Lewis, this publication provides an accessible discussion about balance and ways to improve it at all ages.

Online Resources

See National Institute On Aging

Information On How To Improve Your Balance

Learn about the biology underlying our balance

Complex neural communications between our eyes, ears and body (somatic receptors within our muscles, tendons, joints and connective tissues) are responsible for our balance. 

The medical community, including institutions like the Mayo Clinic (MC) offer many diagnostic tests to help identify the source of balance problems (see the MC website comments on balance). 

Contact 

Bob Crowther

774-272-5760

Bob's early yoga classes based on the Iyengar method were memorable for revealing both a disturbing lack of balance and a obvious way to regain it with regular practice. 

Balance postures that initially were difficult, not possible throughout Bob's first year of yoga activities slowly became less challenging.

Various asanas helped to build Bob's core, leg strength and flexibility:

• Standing one leg (tree, half lotus, eagle, warrior III)
• Standing two leg (deep Warrior I, II, squats and lunges) 

They made possible the 'bird of paradise' on each leg. 

TALK WITH BOB

Bob has helped his clients  experiencing frequent falls and difficulty walking by slowly reestablishing nerve-muscle memory during months of yoga activities. 

Building core and peripheral muscle strength through various movements helped to address short and long term goals. 

Modified yoga asanas including one leg stands were facilitated by props including chairs and assisted partner poses.

Watching individuals walk and move with independence has been a satisfying outcome of Bob's instruction, coaching. 

WHAT BOB HAS DONE WITH OTHERS HE CAN DO FOR YOU

BOB CROWTHER - NUTRITION - YOGA

YOGA, MAKING HEALTHY FOOD CHOICES

Some thoughts from Bob Crowther  - in his 60's - relating his yoga practice, instruction to what he eats.

**

Making informed nutritional choices is critical to meet the demands on my body from daily yoga activities: attending open classes and private sessions while instructing individuals one-on-one and in small groups along with  personal practice time.

My desire to seek and  maintain a more lean, strong and supple body is required to assume challenging yoga asanas (consider Tortoise pose) and to achieve a healthy and stable weight.

Bob
 In
 Tortoise Pose
 [Kurmasana] 

The food we consume as individuals, families or a society have serious short and long term health implications and outcomes: a subject that has been discussed widely in the print and digital media in recent years partly in response to the increasing healthcare costs associated with sedentary lifestyles and the escalating frequency of diabetes and obesity among our nations youth and adults. 

To the dismay of nutritionists and various medical/health organizations, our food stores currently stock a large and diverse form of processed consumables with elevated and unhealthy levels of several ingredients. 

The events leading to our current situation is presented well by Michael Moss in his 2013 book, Salt  Sugar  Fat  How the Food Giants Hooked Us.

His investigative study documents the history, roles and impact made by the major food industry executives, marketing specialists and their food scientists. 

Moss describes how the food industry manipulated the salt, sugar and fat content to 'addictive' levels by studying their metabolism and identifying the underlying biological signaling pathways between our gastrointestinal system and the brain including areas associated with pleasure.

Reading this publication might influence individuals to reconsider, modify the processed foods consumed daily. 

Contact

Bob Crowther

774-272-5760

Discuss your current yoga, food concerns with Bob.

Bob's food choices have been significantly informed by his yoga activities and biological background with an understanding that there is no one food plan appropriate for all individuals.

**

Motivated to seek and experience a sense of wellness, frequent but small portions of mostly botanical and some zoological food sources (whole grains, nuts, beans, many types of colored raw vegetables, fruits, fish, poultry, lean meat) are consumed during any given week.

As A CONSEQUENCE

Bob obtains a more balanced proportion of the proteins, carbohydrates, fats, vitamins, minerals and fiber his body requires without consuming supplements.

Water consumption is vital to remain hydrated and the amounts imbibed are adjusted based on Bob's activities and local weather conditions. 

 BOB CROWTHER - NUTRITION - YOGA