Meditation in the Workplace

Mindful Meditation

Happy Office Worker with Zen Gesture

The intension of meditation is to bring the body to a state of harmony, peace, tranquility, and awareness. There are numerous clinical trials of the positive effects of meditation. Mindful Meditation has been shown to help reduce stress, anxiety, and offer deep relaxation.

Meditation has been found to result in significant elevation of positive mood state and decrease in stress and cortisol levels.  Research on mindful meditation has demonstrated a reduction in symptoms of anxiety, panic, depression and even chronic pain.

Meditation has been demonstrated to exert a positive influence on the hormones and stress-related disease.

Group of young people and teacher sitting in Padmasana pose

Transcendental meditation is the most evaluated meditation technique in use today. Research has demonstrated a decrease in hypertension, cholesterol, insomnia, anxiety, posttraumatic stress, and depression.  The TM technique originated as an ancient Vedic approach to health introduced by Maharishi Mahesh Yogi. It is described as a simple mental procedure practiced for 20 minutes, twice a day while sitting comfortably with eyes closed. A distinctive state of psychophysiological rest occurs where the meditator experiences a state of thought in the form of a mantra or a sound.  This state is deeply relaxing and it has been described as a wakeful hypo metabolic physiologic state.

Research on TM shows increased longevity, and improved cognitive functioning in seniors. TM has also demonstrated lower baseline levels of respiration, heart rate and cardiovascular disease

Source: Mosby’s Complementary & Alternative Medicine

By Allison Milano- Stolar, MA MPH

Health Fitness Specialist

www.inspiretrainfit.com

Workout for Bone Health

Strength Training for Bone Density

Happy senior friends holding exercise mats

Half of all women will have osteoporosis by age 60. One in five women will have a hip fracture in her lifetime, and 50% of them will never walk again. Men are not immune to this problem. 30% of osteoporosis happens in males, and 50% of men who suffer hip fractures will die within one year. http://www.nof.org

Benefits of Exercise

It’s never too late to start exercising. For seniors regular physical activity can:

  • Increase muscle strength
  • Improve balance
  • Decrease risk of bone fracture
  • Maintain or improve posture
  • Relieve or decrease pain

Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss. There’s no one-size-fits-all prescription.

Before you Start

Consult your doctor before starting any exercise program for osteoporosis. You might need some tests first, including:

  • Bone Density Measurement
  • Fitness Assessment

The weight-bearing exercises are best for your bone health. Any exercise which force you to work against gravity such as walking, stair climbing, dancing, and weight lifting. Experts recommend at least 30 minutes of weight-bearing exercise daily to lower your risk of osteoporosis.

3 Exercise Tips for Better Bone Health

  1. 30 Minutes of regular exercise daily
  2. Using a combination of different kinds of weight-bearing activities
  3. Start slow and increase your workout over time

Muscle & Bone Strengthening Exercises

Muscle and bone strengthening exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises and include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Lifting your own body weight
  • Functional movements, such as standing and rising up on your toes
  • Yoga and Tai Chi

senior fitness 6

Goal/ Emphasis: Weight Training & Bodyweight Exercises for Bone Density

Time: 60 minutes

Program: 3 sets of 10 reps

Equipment: Dumbbells (DB)

Warm-Up Phases (5- 8 minutes)

  • 60 seconds March
  • 60 seconds Knee Lifts
  • 60 second Hamstring Pulls
  • 60 seconds Low Kicks
  • Repeat Sequence
  • Stretch

Work Phases (45 – 55 minutes)

Complete 3 sets 10 reps

Weight Training & Bodyweight Exercises for Bone Density

  • DB Sumo Squat
  • DB Lunges
  • Wall Push Ups
  • DB Back Row
  • DB Upright Row
  • DB Biceps Curls
  • DB Chest Press
  • DB Chest Fly
  • Bench Dips
  • DB Triceps Extensions
  • DB Shoulder Press
  • DB Deltoid Front Raises
  • DB Deltoid Side Raises
  • Cat n Camel 30- 45 seconds
  • Modified Knee Push-ups
  • Planks 30- 45 seconds
  • Bird Dog 30- 45 seconds
  • Glut Bridge 30- 45 seconds
  • Stretch

seniors fitness 4

Women, Wine, & Wednesdays

Empowering Transformation Workshop

Women Wine Wednesday Icon

WOMEN, WINE, & WEDNESDAYS
WELLNESS WORKSHOP

women and wine pic

Inspire Train Fit invites you for a fun girls’ night out that will heal your heart, inspire you, enlighten you, and motivate you to live the best life possible. Create a dream board, sip wine, savor dark chocolate, and socialize while tapping your inner warrior.

Wednesday, May 2, 2018

6:30pm – 8:30pm

HALO Fitness Studios

45 Grove Street, New Canaan, CT

Register Online and Receive a F-R-E-E Raffle Ticket.

FEE TO ATTEND $25

Click PayPal Link below to register and pay. 

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=GRXBCPQURT3FQ

Make Your Dream Board. Create the Life You Dream About!

It’s a simple concept but the results are profound. When you build a dream board, it allows you to stop and think about what is really important to you. You focus on what you really want and what makes you happy. Creating your dream board gives you the daily visual to keep on track with your goals and keep you running down the right path.
Your dream life is waiting. Make it happen. Join this empowering workshop and start your journey to your best life while you sip wine, savor dark chocolate, and enjoy the evening with new friends or bring your BFF all while tapping into your inner warrior!
Prize Basket Stocked with Great Prizes: (Worth over $250)

http://www.inspiretrainfit.com

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