11 Face Yoga Exercises for Anti-Aging, Slimming and More

Heidi from http://siegemedia.com shared with Healthy Lombard that if you’re at all tuned in to the Meghan Markle craze that has swept the globe since the royal wedding, you’ve probably heard about her unique facial exercise routine. In order to maintain her youthful, wide-awake “Markle Sparkle,” she and many celebrities (including Jennifer Aniston, Madonna, and Gwenyth Paltrow) have taken up “face yoga.”

Face yoga, or facial exercises, work by strengthening specific muscle groups to keep the skin on top plump and firm. Not only is face yoga a less invasive alternative to Botox and other facial fillers, but it’s also way cheaper (as in, free!). Though it might sound too good to be true, there are a lot of before and afters out there that make a compelling case. But we understand if you’re still skeptical, so read on to see what experts have to say about the benefits of facial exercises.

Does the Face Yoga Method Actually Work?

Unfortunately, there haven’t been many studies on the effectiveness of face yoga. Maybe scientists don’t care about fighting wrinkles? However, the practice is becoming more widespread and a couple of studies published last year showed promising results.

In the first study, a group of 40–65-year-olds was trained on muscle-resistant facial exercises and instructed to do the exercises every day for 30 minutes. After eight weeks, before and after photos were evaluated using the Merz-Carruthers Facial Aging Photoscales (MCFAP). When compared to their baseline photos, participants showed improved upper cheek fullness and their average estimated age decreased significantly.

The second study tried to take any human bias out of the equation by evaluating participants with a sonograph and laser scanning system to measure facial surface area and muscle thickness. Participants used a PAO device (a very interesting-looking Japanese facial exercise tool) for 30 seconds twice per day over the course of eight weeks. The findings were similar to the earlier study, in that facial muscle thickness increased for a more rejuvenated look. Read more

BRAIN FOODS FOR KIDS

Rise and Shine Newsletter shared that back-to-school season is a good time to think about boosting your kids’ brainpower. But instead of focusing on flashcards and spelling drills, you might want to look at their diet – what your kids eat can impact everything from their energy level to their mood and academic performance. Megan Barna, MS, RD, a dietitian at Children’s National who works closely with the Obesity Institute, has a few tips on brain foods for kids.

Don’t skip breakfast!

Breakfast time is important for many reasons, especially because of the essential nutrients kids need. In fact, eating breakfast has been linked to improved concentration, performance, mood, attendance, and behavior.

“When kids skip breakfast, it’s really hard to make up for all the nutrients they miss,” says Megan.

Here are some tips for healthful breakfasts:

  • Try to eat a balance of whole grains, low-fat dairy, fruit, and protein. Megan recommends peanut butter or eggs as an easy way to incorporate protein into breakfast.
  • Read the cereal labels! Look for whole grains as the first ingredient, with 3 or more grams of fiber in each serving. Each serving should have no more than 12 grams of sugar.
  • Avoid caffeine and energy drinks, especially with young children.

Read more

Dozens of Northwest MDs Prescribing Nature

TOM BANSE / NW NEWS NETWORK reported that dozens of Pacific Northwest doctors are teaming up with a national nonprofit to write a different kind of prescription. Their “park prescriptions” direct patients with obesity, anxiety, depression or certain chronic conditions to spend more time outside.

Physicians already routinely counsel patients to exercise more, as you may know from personal experience. This takes it one step further — by writing actual prescriptions specifying how long and how often to recreate in named parks. Dr. Atoosa Kourosh, a pediatrician and allergist in Seattle said a written prescription makes a stronger impression.

“If you do that, then people take it more seriously than you’ve told them to get outside and be active,” Kourosh said in an interview.

Kourosh is one of 63 health care providers in Washington state and 12 in Oregon who have signed up with the nonprofit Park Rx America to “prescribe” parks. Washington State Parks recently joined the national group, which provides clinicians a template to prescribe nearby green spaces with address and amenity details.

Nature immersion could be suitable to treat a range of conditions in children and adults, say Kourosh and the state parks department. Obesity gets a frequent mention, as well as hypertension, diabetes and attention deficit disorder.

“Children with both attention problems, behavioral problems, and psychological problems seem to very much benefit from these experiences,” Kourosh said.

She said patient reactions to getting a park prescription tend toward “delight,” although she also has seen some skepticism. Read more

How to deal with heat and humidity during outdoor workouts

Edwards Elmhurst Health shared in their Healthy Driven Blog that it may feel better to exercise indoors in the summer months when it’s hot and humid. But if you love the summer heat and want to enjoy being outside while it’s nice, outdoor workouts are still doable. You just need the correct preparation.

When it’s hot outside, your body reacts to the heat by producing sweat. The sweat on your skin evaporates and, in turn, cools the body down when the air is dry. But when the air is humid, sweat doesn’t evaporate off your skin as well and the body has to work harder to cool itself down.

Follow these steps to stay cool when you’re working out:

  • Stay indoors during the afternoon when the temperature and sun are most intense.
  • Schedule your outdoor workout early in the morning or in the evening when the sun is not peaking and when the air temperature is lower. The best time to go for a run or walk outside is between the hours of 4 a.m. and 6:30 a.m. when the air quality is probably the best as there are not many cars on the road.
  • Wear lightweight, moisture-wicking clothes.
  • Use a water belt. Carrying water can be difficult, but using a water belt is ideal as it keeps the water out of the way but yet available when needed.
  • Take it inside. When the temperature is 90 degrees or above, it is recommended that you exercise inside instead. The air temperature is just too hot for the body to maintain a safe temperature level.
  • Hydrate. Hydration is crucial for exercising outdoors. Avoid caffeinated beverages, as they increase the heart rate, which leads to excessive sweating and can quickly lead to dehydration.

Read more

53 Ways to Enhance Your Workouts

Some people have managed to squeeze a workout into their daily routine, but for others finding the time, energy, or funds for a gym membership can be a hassle. What if I told you that the average gym membership costs nearly $700 every year, ultimately forcing some to find more cost-effective ways to stay fit.

If you are looking for alternative methods to stay fit without breaking the bank, you’re in luck. There are numerous fitness classes, trial gyms, free fitness apps, and online workouts that are readily available for your use. Each one has its strengths and weaknesses, and you may find that some will work for you better than others. That said, some people may be much further along their journey than others, but still, want to mix up their routine. To help you unleash your full potential, Wikibuy has created this guide on the best ways to get a free workout.

There are various workout options that you can choose from. You can choose to experience what it’s like to be a UFC fighter at the UFC gym with their 15 days $15 promotion, channel your inner yogi from the comfort of your home, experience the Orangetheory craze at Orangetherory Fitness with a free 60-minute workout, and so much more.

 

This guide ultimately allows you to customize workouts that aligns with you. If you start to find that one workout is becoming too easy or too hard, feel free to switch to another workout that fits you best. That’s the luxury of using this guide, you can increase or decrease the intensity of these workouts at any time and be sure to take advantage of these VitaCost coupons to enhance your workouts.     Read more

How can I feel less tired?

The National Institute of Aging shared asked do you find yourself asking, “How can I feel less tired?” more often than you’d like? Check out these lifestyle changes that may help:

  • Keep a fatigue diary to help you find patterns throughout the day when you feel more or less tired.
  • Exercise regularly. Almost anyone, at any age, can do some type of physical activity. If you have concerns about starting an exercise program, ask your doctor if there are any activities you should avoid. Moderate exercise may improve your appetite, energy, and outlook. Some people find that exercises combining balance and breathing (for example, tai chi or yoga) improve their energy.
  • Try to avoid long naps (over 30 minutes) late in the day. Long naps can leave you feeling groggy and may make it harder to fall asleep at night.

Read more

Family Activities for Fun and Good Health

Go For Life shared that being physically active with your family is a great way to stay healthy and make exercise fun. And being physically active can be more fun when you’re with someone you love.

Whether you play team sports with the entire family or take brisk walks with your spouse, child, or grandchild, you’ll be rewarded with improved health and time spent together.

Family gatherings are the perfect time for team sports and outdoor activities.

  • Choose teams for softball, basketball, or kickball.
  • Sign up for family tournaments to play tennis, bowling, or volleyball.
  • Go biking, jogging, or hiking at a nearby park.
  • If you live near water, try sailing, canoeing, or rafting.

Family members can make great exercise buddies.

  • Take yoga or water aerobics classes.
  • Ping pong is fun for a twosome or a foursome.
  • Our pets are family, too! Brisk walks with a canine buddy are healthy for both of you.

Read more

Benefits Of Cycling – 50 Reasons Why You Should Ride A Bike

Erik who runs cyclinghacker.com a  site that provides beginning cyclists guides, tips, and reviews shared in a recent article that cycling is more than just a hobby in his eyes. Ever since he decided to start taking his road bike out on a regular basis, his life has changed for the better in a variety of ways.

Erik also shared that the numerous benefits of cycling are incredible. If you’re still on the fence about picking up this particular activity, then please allow Erik to provide you with the many reasons why cycling regularly is a great idea.

The Quality of Life Benefits

You shouldn’t be surprised that cycling regularly can be beneficial to your health. However, it may surprise you to learn just how good for your body this activity is.

1. Improves Your Heart Health

You encourage your heart to get in gear when you ride your bike regularly. Regular exercise conditions the heart to pump blood more efficiently throughout your body. Also, since you can dictate the intensity of your exercising, there will be no need for you to push your heart.

2. Strengthens Your Lungs

Bike for long enough and you should start to feel this slight burning sensation in your chest. That’s an indicator of your lungs working. Keep going at your own pace while biking in order to condition your lungs better. Read more

Get Ready! Find Your Exercise Starting Point

Go For Life asks, “Want to be more physically active? ”  The key to being successful and safe is to build slowly from your current fitness level. Here’s how to find your fitness starting point.

STEP 1: Answer the following questions:

 

STEP 2: Test your current fitness level for all 4 types of exercise:

  • Endurance. Pick a fixed course—once around the block or from one end of the mall to the other. Time how long it takes you to walk it.
  • Upper-body strength. Count how many arm curls you can do safely in 2 minutes.
  • Lower-body strength. Count how many chair stands you can do safely in 2 minutes.
  • Balance. How long can you safely stand on one foot? (Stand next to something sturdy you can hold on to if you lose your balance.)
  • Flexibility. For this test, sit toward the front of a sturdy chair, and stretch one leg straight out in front of you with your heel on the floor and your toes pointing up. Bend the other leg and place your foot flat on the floor. Slowly bend from your hips and reach as far as you can toward the toes of your outstretched foot. How far can you reach before you feel a stretch?

Read more

How Can I Tell if I’m Getting More Fit?

GO FOR LIFE from the National Institute on Aging at NIH shared that if you’ve been exercising regularly, you’ll soon be able to tell when it’s time to move ahead in your activities. Signs that you’re making fitness progress are:

  • You have more energy.
  • Your overall mood and outlook on life have improved.
  • It’s easier to do your usual daily activities.
  • Climbing a couple of flights of stairs or lifting the same amount of weight is getting easier.
  • It’s easier to get in and out of your car.
  • You can get down on the floor and play a game with your grandchildren, and get back up again more easily when the game is over.
  • You’re sleeping better at night.
  • You have less pain when you move around.
  • You notice an improvement in the symptoms of an ongoing health condition.

Read more