Researchers have been examining the psychological and physiological benefits of qigong and Tai Chi, as they are growing in popularity. Since it is safe to say that most people suffer from stress, the search for stress-relieving practices is at an all time high. Although qigong is an ancient Chinese practice, it is having a moment in the present day. This article aims to inform you as to how this practice can reduce stress and help your body function at an optimal level. 

What Is Qigong?

Qigong is more ancient than Tai Chi and one could argue that it is the more original, overarching discipline. In fact, it originated in China about 4,000 years ago. Both practices incorporate a wide variety of physical movements that are slow, meditative, and flowing. According to Traditional Chinese Medicine (TCM), qigong is a practice focused on the qi, or energy, that is present in everyone. 

A person’s qi must flow throughout the body in order for someone to live and feel their best. If qi is stagnant in a certain area, health problems can occur, according to TCM principles. Qigong uses slow and simple poses, accompanied by breathing patterns, to encourage the healthy flow of qi. By encouraging proper flow, the body can utilize its own healing processes to the best of its ability. The translation of qigong is “to work with qi.”

Yoga vs. Qigong

Qigong is not yoga, nor is it a form of yoga. Yoga poses typically require a lot more strength, stretching, and balance than qigong. Yoga also originated in India and is not rooted in TCM. Qigong involves slow, purposeful movements that require less strength than yoga poses. The movements are also less challenging for balance, making it so most people can do them or modify them. If people cannot do standing qigong movements, they can engage in chair-based qigong. 

The Health Benefits Of Qigong

There have been numerous studies showing that qigong offers a variety of health benefits. That said, larger, more controlled studies are still needed to prove qigong’s ability to prevent, treat, or aid in the relief of certain health problems. The exciting news is that qigong offers potential health benefits, making it worthwhile to practice. Continue reading to learn what the research says about qigong. 

Reduces Chronic Fatigue

Chronic fatigue syndrome causes severe tiredness and health experts are unsure of the exact cause. The condition does not go away with rest and the condition itself makes it hard for people to carry out day-to-day activities. In one study involving 64 people with chronic fatigue, study authors noted improvements in symptoms after practicing qigong for four months. They experienced better mental functioning and less fatigue than those who did not do qigong. If you are regularly fatigued and the doctor has ruled out other conditions, give qigong a shot as it may help. 

May Boost Immune Function

The immune system’s job is to protect the body against foreign invaders, including viruses, bacteria, fungi, and pathogens. This is a very big job and doing things to enhance immune function only helps the body. Qigong may offer a helping hand to the immune system. A review of several studies found that qigong had a noticeable impact on immune function. The review concluded that it increased levels of certain immune cells in people who practiced it regularly. 

May Reduce Depression And Relieve Stress

According to one study, qigong may help reduce symptoms of depression. During the study, people who practiced qigong also experienced a reduction in anxiety and an improvement in mood compared to those who did not. Qigong also exhibited positive effects on bone and cardiovascular health. It may help you improve balance, too!

If you want to get started with qigong, you can search instructional videos online. There are probably classes at local parks, recreation centers, or community centers as well. Sometimes, you can find a group of friends that just do it together, and it won’t cost you a dime!

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Swimsuit season may be over, but that doesn’t mean you have to let yourself go. Many advertisements force you to think that fall is a time to get cozy with a fattening pumpkin spice latte. Don’t let an extra layer of clothing cause you to pack up and put away your workout attire or avoid gyms and workout classes. There is a balance to this new season, and you practice both comfort and dynamic activity.

You may be drawn to the coziness and mindfulness that this season inspires. You’ll have plenty of time to be cozy, but you also have a lot of energy to expend. Keep the excitement and maintain workout momentum by getting creative this fall with unique autumn activities. Gym goers may keep their regular routines, but others may want to continue the outdoor lifestyle they maintained during summer. Continue reading to learn about activities to keep you active throughout fall. 

Layer Up Against The Elements

If you have the proper cold weather attire and gear, you’re more likely to stick to your exercise goals. Extra layers, water/windproof shells, merino wool socks, and more can make a big difference in your comfort level. You do not need to drop a fortune on an entirely new workout wardrobe, though. Invest in a couple new pieces of clothing, such as a fleece or reflective rain jacket, to help you stay safe and comfortable during outdoor workouts.

Hit The Trails

Whether you want to go for a hike or run the trails, a softer surface can help reduce the impact on your joints. That means investing in a quality pair of trail-running shoes with great support can help save your knees and ankles. Uneven terrain can also increase cognitive motor function and overall coordination. Taking a break from listening to music or podcasts can also help you tune into nature. Researchers suggest that running on a trail and listening to nature sounds can improve mental health more than drowning out nature sounds with loud music.

Try A New Class

Is your current workout regimen causing you to lose interest? Perhaps you are not developing the strength or mobility that you want to achieve. A new workout class may help reignite your love for physical activity. Pilates, for example, may help improve core strength and flexibility. If you belong to a gym, consider taking part in their group classes. If you don’t have a gym membership, consider ClassPass, which helps you try classes at different locations in a commitment-free way. You can also try out a streaming workout service from the comfort of your own home. 

Venture To A National Park

National parks offer some of the best terrain in the country. The best part of exploring them during fall is that you are not oppressed by the same heat that exists during summer. Plus, parks are usually less-crowded, making trails a bit easier to navigate. Campsites are also less crowded as a result, if you enjoy camping. Maybe you want to take a beginner rock climbing course or start mountain biking in Moab, Utah. Whatever your adventurous desires are, we encourage you to attempt them and tackle activities with nothing but excitement. 

Do A Pumpkin Workout

Pumpkins are starting to show up in different stores. You may buy one or two and put it outside your home until you carve it closer to Halloween. That’s fine and dandy, but what if you use that pumpkin as a weight and engage in a creative pumpkin workout? Treat your pumpkin like a medicine ball or kettlebell and engage in some lower body workouts. You can do a lunge with a twist, goblet squat holding the pumpkin under your chin, or perform thrusters, squatting with the pumpkin and then pressing it above your head. There are many people who have developed pumpkin workouts online, so give the old Google a search and see what you find!

Connect Your Mind And Body

Not all fall workouts have to be adventurous. Sometimes, it can be highly beneficial to look inward and deepen your mind/body connection. The back-to-school rhythm of life can help prepare you for a healthier winter. That makes fall the perfect time to engage in yoga, Tai Chi, or other restorative exercises. These activities can help improve balance, relieve stress, and help you think more clearly. 

Exercise With A Friend

Motivating yourself to work out can prove challenging as the seasons change, especially during the holidays. With a workout buddy, you can help hold each other accountable, rain, shine, or snow. Begin a lunchtime walking club at your office or host walk-and-talk meetings to change up the scenery. Check local coffee shops for community center boards that offer workout groups or classes. You can even check NextDoor or Meetup to help find workout groups in your area.

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Low-impact exercise is beneficial for several groups of people, especially those with rheumatoid arthritis (RA). Engaging in these types of exercises can help prevent stiff joints, while also helping to build muscle, improve endurance, and improve bone and muscle health. Just make sure to rest if you feel joint inflammation, as you don’t want to aggravate the condition. Listen to your body and it will guide you down the right path. 

What Is Rheumatoid Arthritis?

RA is an autoimmune condition that causes inflammation in certain parts of the body, especially the hands, wrists, and knee joints. The tissue in the joint becomes damaged because the immune system mistakenly attacks cells. That can cause symptoms such as: 

• Joint pain, or aching
• Joint stiffness
• Weight loss
• Tenderness in the joints
• Fatigue
• Weakness

If you have RA, you can improve your overall quality of life via physical activity. It may seem daunting, but the right exercises may help improve symptoms. Ideally, engage in 150 minutes of moderate-intensity aerobic activity per week. Your activity level may vary with RA, so consult a healthcare provider to determine the right exercise plan for you. Additionally, make sure that your program includes strength-training, flexibility training, and balance exercises. Consider the following gentle exercises if you have RA.

Walking

Almost everyone can benefit from walking, unless it is too painful, of course. Walking is a joint-friendly, bone-strengthening, low-impact aerobic activity. The Arthritis Foundation recommends that you frequency, intensity, and time regarding your walks. Aim to walk daily, or at least three to five times per week. Ideally, keep your speed at two to three miles per hour, with an average walking time of 30 minutes. 

Water Aerobics

People who have significant joint pain benefit from being in the water, as it reduces stress on the joints. The buoyancy of the water relieves pressure on the joints and you have more fluidity with your movements. If you work out at a health center, try to see if there is an aquatic aerobics class to join. You can also consider an underwater jogging belt that suspends you above the pool floor, putting zero pressure on your hips, knees, or ankles. 

Tai Chi

Tai Chi involves gentle, controlled, and slow movements that connect to your breathing. It can help relieve stress, strengthen the body, improve flexibility, and reduce pain. It may also improve balance, which can help reduce your risk of falling. Fitness experts suggest that you do not practice Tai Chi longer than you can walk comfortably. 

Zumba

If you want to engage in higher-intensity exercise without putting too much stress on the joints, Zumba might be the exercise for you. Zumba differs from other aerobics classes in that it helps you burn calories without taxing your joints. If you are new to Zumba, you will notice that your whole body feels the workout. That is because it is a full-body workout. Aim to take two hour-long classes weekly. 

Qi Gong

Qi Gong is beneficial for anyone seeking to improve posture, balance, and core strength. When you stand tall or sit up straight in a chair, imagine that a spring is lifting you from above. Close your eyes and breathe deeply for about 30 seconds. Continue to focus on your breath as you place your hands on your stomach and direct your focus to move your diaphragm in and out with every breath. Engage your core muscles and maintain balance and posture during your breathing. 

Stretching

A lot of people don’t consider stretching to be a form of exercise, but without flexibility you cannot move easily. You also have a higher risk of injury if your level of flexibility is low. Stretching can help reduce joint stiffness and make it easier to do everyday activities or household chores. You can stretch in a chair if that helps reduce stress on the joints. Chair yoga is a real thing! 

Yoga

Almost everyone, even people with swollen or tender joints, can practice yoga. Yoga can help increase muscle strength, improve balance, reduce stress and anxiety, and improve mobility. A small study found that yoga was beneficial for improving physical function and grip strength in people with RA. Try to avoid hot yoga or power yoga, as additional heat can put stress on the joints. 

Pilates

If you have RA and want to increase muscle strength, Pilates may be the right exercise for you. Pilates may provide relief for symptoms associated with RA. In fact, one study found that pilates significantly improved symptoms of RA, including depression, fatigue, aerobic activity, and sleep quality.

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Nobody wants to look in the mirror and see saggy skin. It is a reminder that the days of your youth are long gone and that old age awaits. Or, you don’t have to look at it that way! Are you a glass-half-full person, or what? You can figure out the cause of your sagging skin and take the necessary steps to fight the effects of aging and keep the skin looking as healthy as possible.

If you want to take an integrative approach to skin longevity, you have to determine why your skin is sagging. Don’t jump to a conclusion because you don’t want to treat the wrong issue. Knowing exactly why you have dark spots, redness, or even aging or sagging skin can help you establish a treatment plan. Photoshop and botox injections are not the answers! Your skin can look healthy if you do the work to understand why it doesn’t look the way you want. Below are three of the most common causes of sagging skin and what you can do to support it. 

Lifestyle Factors

If you are an SPF addict and you don’t spend lots of hours in the sun, you may want to look at your lifestyle habits. How is your sleep? Do you have high stress levels? A lot of research indicates a clear connection between the health of your skin and your stress levels or sleep health. Due to melatonin, your skin enters repair mode when you sleep. Melatonin plays an integral role in skin repair from UV light, stressors, pollution, and environmental exposure. If you don’t rest, your skin can suffer because the body isn’t producing enough melatonin for the skin to repair itself. 

Next, you have stress. According to research, the skin acts as a stress perceiver and is a target for the body’s stress response. Psychological stress tells the brain and the skin to release hormones that trigger inflammation. Those hormones impair wound healing, accelerate aging, and worsen skin conditions. 

The mind and body, including the skin, will be grateful if you add stress-relieving practices to your daily routine. Yoga, meditation, tai chi, journaling, exercise, or dancing all count. Whatever works to relieve stress, so long as it isn’t harmful to your health, is beneficial. Consider meeting with a therapist or psychologist if you need to talk with someone. Tending to your mental health can, whether you believe it or not, improve your complexion. 

UV Exposure

Collagen and elastin are the skin’s structural proteins that keep it taught and firm. If anything gets in the way of those two proteins, your skin will most likely sag. If you like to sunbathe, you expose yourself to a lot of UV rays, which can penetrate the epidermis and damage skin cells, proteins, and elastic fibers that maintain firmness. In fact, one study found that 80% of signs of visible skin aging (wrinkles, dark spots, and fine lines) are attributed to sun damage. Even if sagging skin isn’t your main concern as you age, UV exposure is to blame for the majority of aging skin that you see. 

You cannot magically undo years of UV skin damage, but you can start taking better care of your skin when you want to venture into the sun. Dermatologists agree that you should wear sunscreen every single day, especially if you are going to be outside. If you plan to spend time in the sun, make sure to reapply every two hours. Additionally, consider using a cleanser, retinol, and moisturizer to remove dead skin and encourage cell turnover.

Age-Related Skin Sagging

You can’t turn back the hands of time. Even if you live a clean lifestyle, sleep great, nourish your skin, reduce stress or use the most expensive skin care products and treatments, your skin will still develop fine lines and wrinkles. Sagging is just a normal part of aging. It’s never a bad idea to spend more time caring for your skin. After all, it is the largest organ in the body. Just understand that sagging is natural and will happen over time. For example, collagen production starts to decline in your mid-20s, and you lose about 1% each year. Women in menopause experience a significant drop close to 30%! 

Sometimes, you just have to face the facts: you cannot fight life’s clock, nor should you feel like you have to. You can, however, cleanse the skin, use a toner, apply moisturizer, use eye creams, lather up in body butters, and protect it when out in the sun. You can also eat to improve skin health (click here for more info on that) and take supplements to encourage healthier skin. Just make sure to look for high quality products if you want to use supplements.

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The Migraine Research Foundation estimates that nearly 39 million Americans experience migraines. If you are one of these people, then you understand the debilitating symptoms that migraines cause. Some of the those include:

• Dizziness
• Nausea
• Sensitivity to light, sound, and odors
• Vomiting

What is A Migraine?

A migraine is a headache that is characterized by severe throbbing pain or pulsing sensation. It typically occurs on one side of the head and is accompanied by the symptoms listed above. Migraine attacks can last for a couple hours to a couple days. Occasionally, the pain is so intense that it interferes with everyday activities. For some people, a warning symptom, or an aura, occurs before the actual headache. An aura can include visual disturbances, such as blurry vision, or other disturbances, such as tingling of the face or arm.

When you can identify and avoid certain triggers, you can minimize the chances of having a migraine attack. Continue reading to learn how to avoid a migraine before it happens. 

Keep A Headache Diary

When you keep a headache diary, you can better identify your specific migraine triggers. Writing things down can help you notice a pattern in your migraine occurrences, which can make avoiding them much easier. Some things you can keep track of include:

• The weather
• What you eat or drink
• Your medications and their side effects
• Your exercise routine and schedule
• Severity and timing of your headaches
• Intense emotions or feelings

Pay Attention To Hormonal Changes

Your hormones play a role in the development and severity of a migraine. Many women tend to experience migraine attacks during, or just before, menstruation. During this time, women may need to be extra cautious with food choices and exercise habits. The reason for this is because both diet and exercise can help you address symptoms before they begin. If you don’t exercise or eat the wrong foods, you may worsen symptoms. Oral contraceptives or hormone replacement therapy (HRT) can increase the severity and frequency of migraines as well. If you take oral contraceptives, you may find migraine relief by switching to another form of birth control. 

Eat And Sleep On A Regular Schedule

When you fast or skip meals, especially if you are not accustomed to a fasting schedule, you may experience headaches or migraines. Ideally, you should eat within an hour or two of waking up, and then space your next meals about three to four hours apart. Both hunger and dehydration can trigger migraine attacks, so make sure to eat enough and hydrate regularly. Lack of sleep can also cause migraine symptoms, which is why sleep experts encourage everyone to get seven to eight hours of sleep per night. Getting too much sleep, interestingly enough, can also trigger migraine episodes. Find the right amount of sleep that works best for you. 

Pay Attention To Your Food Choices

As previously mentioned, maintaining a regular eating schedule can help reduce migraine attacks. So too can the foods and drinks you decide to consume. For example, the following foods may trigger a migraine attack:

• Red wine
• Sweeteners
• Chocolate
• Cheese
• Processed meats

When you know which foods, drinks, additives, etc. can bring about migraine symptoms, you can avoid them at all costs. Foods and drinks that contain caffeine or alcohol, such as red wines or champagne, are common migraine triggers. If you regularly consume these items and experience migraines or headaches, consider reducing your intake per day, or cut them out and only consume them on occasion. 

Choose Low Intensity Exercises

Regular exercise is an integral part of achieving optimal overall health. If you engage in intense exercise, such as weightlifting, you may trigger migraines. The body responds differently to certain activities, so gauge your body’s response to various exercises. Activities that help you reduce stress, such as yoga, tai chi, or light aerobics, don’t put that much strain on the body!

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Even if you are not 85 years old, your 28-year-old back may say otherwise. The reality is that the vast majority of people are sedentary, regardless of age, which contributes to back problems. An even bigger reality is that back pain is a leading cause of work limitations, with chronic back problems affecting nearly 8% of American adults. Health care costs due to back pain exceed $12 billion per year!

When people think of back pain, the first image that comes to mind is an older adult hunched over. Perhaps they move slowly and have to sit down very carefully to avoid worsening the pain. Although the risk of lower back pain increases with age, it doesn’t sentence a person to a life without exercise. In fact, there are many types of physical activity that are beneficial for people with lower back pain, even if modifications are necessary. 

The 4 Best Exercises For Low Back Pain

A recent study found that certain workouts can alleviate lower back pain. The review study, which was published in Front Public Health, found tai chi, yoga, Pilates, and sling exercises to be the most beneficial at reducing low back pain. The review looked at 75 randomized controlled trials with more than 5,250 participants. That provided study review authors with a significant amount of data to consider. 

Study authors noted yoga and tai chi to be the most effective for pain management. You and core stabilization exercises yielded better improvement in physical functions compared to standard rehabilitation methods. The theme across the four different modes of exercise is mobility and flexibility. There is no need to focus on intense muscle gains and lifting heavy weights. On the contrary, those types of workouts can increase the pain or worsen the injury, especially if form is incorrect. Tai chi, believe it or not, can improve muscle strength, balance, and endurance without putting too much pressure on the lower back. 

Sling exercises, or bungee workouts, were of particular interest to study authors. The reason for that is because they are underrated for incorporating more movement into an older person’s lifestyle. They are usually more fun than cardio- or weight-based workouts, too! Sling exercises also activate the core muscle groups, which help improve balance and the ability to control the neuromuscular system. That ultimately enhances the stability of the lumbar spine (low back), while simultaneously improving its function. 

Summary

This study was very large, considering that it is quite niche. That said, researchers believe more large-scale studies on this matter will help people make better, more educated decisions about exercising with lower back pain. Knowing which exercises are the best if you have back pain is quite useful, especially if you don’t want to worsen the pain or injury. 

The exercises you choose to do will depend on the severity of the pain and overall mobility of the spine. How did your pain start and are there other concerns you have about exercising with that pain? Depending on the severity of the pain, you may require physical rehabilitation in conjunction with the exercises mentioned in this article. It’s not always about choosing one or the other, but rather incorporating different modalities to recovery as quickly as possible. 

Back pain, much like many things in life, is unique. The best exercise plan will depend on various factors, so it may be wise to consult your physician or physical therapist before adopting a specific routine. Lastly, your muscles and joints change with age, but there are ways to support strength in the long term. These exercises are a great stepping stone to help you get to pain-free movement.

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According to a study from 2019 that examined close to 15,000 people, burning calories reduces the risk of death. The results indicated that burning an extra calorie per kilogram of bodyweight per day reduced the risk of death by 24%. If you weigh 200 pounds, you can reduce your risk of death by nearly a quarter if you simply burn 90 more calories per day. All you have to do is walk just over half a mile to do that!

There are two essential components to thriving with age: maintain lower-body functional strength and lower-body functional power. “Functional” means moving in different patterns and under different stressors. Stepping up and down things in different directions or lifting weights in various positions and directions are great examples of functional training. Engaging in regular physical activity that helps build strength in the legs, then, is ideal if you want better quality of life as you age. 

You can do functional movements in the gym, at home, or on a court or field playing sports. In the older population, there are great cognitive and social benefits that accompany the physical benefits of sport. Avoiding isolation as you age can help slow mental and physical decline. It can be intimidating to learn a new sport, especially if you don’t classify yourself as an athlete. Fortunately, the following sports typically have very welcoming communities, so you can experiment with one or more of them to see which you like. 

Dancing

Whether you want to take salsa lessons or learn to line dance, dancing is an exciting exercise that offers all the benefits of walking, and then some. Not only do you get to learn moves and have fun, but you also get to burn some calories. Dancing requires you to move laterally, taking crossover steps, in addition to moving forward and backward. That makes dance an agility-type activity, which helps perfect balance to protect you from falls. Dancing also forces you to remember the steps and patterns, which keeps you sharp between the ears. 

Tai Chi

If you have ever passed a park in somewhat warmer weather, you have probably seen a group of older people practicing Tai Chi. This form of gentle exercise involves specific, controlled movements, which you shouldn’t sleep on. Tai Chi is a low-impact exercise, making it very accessible for all levels of activity. A lot of the movements help to improve mobility and over 500 studies have found that Tai Chi can improve balance. Plus, studies also indicate that it benefits people with mental health challenges, such as depression.

Pickleball

You knew that this sport was going to be on the list, right? Although pickleball is not a new sport, it surged to popularity within the last five years. The Sports & Fitness Industry Association’s annual report found pickleball to be the easiest racket sport to learn. That same report found that it has grown 158.6% within the last three years. Not only is pickleball fun and a great form of cardiovascular exercise, but it also improves agility, mobility, wrist dexterity, and upper body strength. 

Croquet And Bocce

You may not qualify lawn games as sports, but these backyard social activities offer some sneaky health benefits. Tossing a ball, bending over to pick up the ball, or swinging a mallet require shoulder and hip mobility, core strength, and stability. Bending over to pick up the balls can prove problematic for some older people, which is why practicing proper form is essential. Do not round the back; rather, hinge at the hips and bend your knees. Regularly bending down to pick up the balls is a very functional movement that you can incorporate into everyday life.

Golf

Is it a cliche to suggest golf to an older crowd? When you consider the benefits of golf that extend beyond walking, then it isn’t. Golf is 100% outdoors, and moving outside has been associated with both mental and physical health benefits. An actual golf course requires you to walk over various contours of surface, terrain, and you may have to step over things or walk up and down hills. Swinging the club can also improve trunk mobility and upper body strength.

Swimming

As previously mentioned, any exercise that you can do outdoors comes with an added mental health boost. Research indicates that the external stimulus of being outside forces the brain to adapt and overcome; plus, there are environmental challenges to deal with. Swimming is not necessarily an outdoor sport, but it can be if you live in a warm enough place to swim in a lake or ocean. Swimming is also beneficial because the body is weightless in the water, which means that you don’t put unnecessary stress on the joints.

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It is very easy to collapse on the couch and mindlessly watch TV shows or movies at the end of a long day. You probably scroll aimlessly through social media on your phone when you get bored of the TV. This is the common way to “wind down,” but all that blue light stimulation can make it more difficult to fall asleep once your head hits the pillow. How do you fix that? Are there more intentional ways to relax and calm down in the evening? 

Before you engage in the following evening wind down methods, take stock of how much time you have when you get home before you go to bed. If you only have a couple hours, you may have to pick and choose smarter strategies. The important thing is that you take the time to deliberately unwind. Whether you arrive home after a long day of work or a hectic class schedule, the following relaxing strategies can help you take it easy. 

Use Relaxation Tools

Use technology to your advantage during your unwinding routine. There are various meditation apps and other affordable gadgets that help promote relaxation. A diffuser can be a great choice because you can add different essential oils, like lavender, that help calm the mind. Acupuncture mats, scalp massages, and foot baths are other inexpensive methods to help you relax after a long day. Consider looking at acupressure socks because they offer comfort and help your foot muscles recover. 

Do Something Uplifting For Yourself 

We cannot give a one-size-fits-all answer here because everyone has their own personal preferences. After a long, busy, exhausting day, do something that uplifts you when you get home. Perhaps you make plans to partake in something like a 1,500-piece puzzle or have some friends over for a weekly book club meeting. If you need to go to the movies for a good laugh, play a video game, or paint on canvas, do just that! Look back to your childhood if you need some inspiration for activities that bring you joy. Just make sure to carve out time in your schedule to bring yourself a little joy. 

Do A Brief Workout

Working out in the evening to wind down? Yes, indeed! It seems like a controversial suggestion, but working out is a great way to get you out of your own way, returning the attention to your body. Don’t choose a particularly strenuous exercise; rather, a light to moderately intense workout will suffice. Choose your own adventure depending on how much energy you have. The idea is to switch from your work brain to your home brain, and ultimately reconnect with your body. If you find that you lack energy, try a low-intensity workout like walking or Tai Chi. Yoga or Pilates can be beneficial if you want to both stretch and strengthen your body. 

Take A Warm Bath Or Shower

Some may think that this suggestion is a bit cliché, but it is easy to implement into your evening routine. Not only does a warm bath or shower get you clean, but it also helps loosen up your muscles, clear your head, and set the tone for your evening wind down. Warm water is naturally relaxing, with studies showing that it elicits feelings of relaxation and relief from exhaustion. Plus, taking a warm shower or bath a couple hours before bedtime can help lower your body temperature, which better prepares you for sleep. 

Read A Book

Not only does reading a book give your eyes and brain a break from screens, but it is also an excellent way to relax. A great book provides you with a temporary escape from reality, and a good book can grip your attention for hours. You don’t have to read War and Peace, but you can peruse a few books of interest and choose based on the genre you enjoy. If you want to double your relaxation efforts, consider reading a book while enjoying a warm bath. Just make sure that you don’t drop the book in the tub! Lastly, don’t read right as you get into bed because you may only last a page or two before you doze off. 

Eat A Comforting Dinner

There is a difference between comfort food and a comforting meal. That said, if a slice of pizza is going to help you wind down after a long week, allow yourself the opportunity to indulge. Some people enjoy a bowl of warm soup or a recipe for banana bread that has been passed down through the family. If cooking after a long day is only going to cause stress, stop by your go-to restaurant and grab a meal from there. That’s a great way to kick off your evening!

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Often described as “meditation in motion,” tai chi is an ancient Chinese mind-body practice. It was traditional a form of martial arts, but growing evidence suggests that tai chi may be an effective remedy for symptoms of various health problems. You can start practicing tai chi even if you aren’t in the best shape or health. It is a low-impact, slow-motion form of exercise that you can do at your own pace. 

As a moving mind-body exercise, tai chi introduces gentle, repetitive movements that you couple with breathing. During your movements, you integrate mental focus, body awareness, imagery, and visualization. The unique physical and mental element to tai chi is why it may benefit your overall health. Although it is best known for relieving stress, tai chi may also help reduce blood sugar and soothe pain and other related symptoms. The National Center for Complementary and Integrative Health (NCCIH) notes that tai chi is like other forms of exercise in that regard. 

You do not have to subscribe to or spend your years learning about tai chi’s roots in Chinese philosophy to enjoy the benefits. The following concepts, however, can help you make sense of the approach to tai chi. 

• Qi – an energy or life force that flows throughout the body. Tai chi is said to be able to unblock and encourage qi’s proper flow.
• Yin and yang – the belief is that these opposing elements make up the universe and should be kept in harmony. Tai chi is thought to promote this balance. 

May Reduce Risk Of Falling

According to the Centers for Disease Control and Prevention (CDC), 25% of adults over age 65 fall at least once a year. These types of falls send about three million older adults to the emergency room every year. Some falls are minor, while others lead to broken bones, hospitalizations, or traumatic brain injuries. Tai chi is a very effective exercise that helps improve core strength and balance. A systematic review and meta-analysis from 2017 observed nearly 4,000 people, half of which practiced tai chi while the other half were in a control group that didn’t practice. The group that practiced were 20% less likely to fall than the control group. 

May Contribute To Healthy Aging

Nobody wants to feel 75 when they are 40, which is why health experts always encourage people to exercise daily. If lifting weights is not feasible and you don’t want to run, tai chi is an excellent way to move your body as an older adult. It can help you build confidence in the body’s ability to carry out certain tasks with ease. In fact, a large-scale systematic review examined 89 studies that concluded tai chi was able to improve physical function, psychologic health, and mobility. Another systematic review indicated that tai chi may improve physical functioning in elderly individuals with sarcopenia (loss of muscle and strength with aging). 

May Improve Bone Health In Post-Menopausal Women

Menopause leads to bone loss, and about 50% of post-menopausal women will develop osteoporosis. Eating a balanced diet, prioritizing exercise, limiting alcohol, and other lifestyle changes can help preserve your bones. In regards to exercise, tai chi involves great low-impact movements that may enhance your wellness routine. A 2022 review found that practicing tai chi for at least six months minimized bone loss. More research is necessary, but the initial results are promising. Additionally, tai chi helps improve balance and overall strength, two things that reduce your risk of falls. 

May Improve Heart Health

According to several studies, most exercise benefits heart function. A 2021 randomized trial observed middle-aged to older adults who practiced Wu-style tai chi for six weeks, in addition to their regular medicine plans. The results indicate a greater improvement in LDL (bad) cholesterol levels and systolic blood pressure, compared to the group that practiced a more simplified style of tai chi. A systematic meta-analysis from November 2022 looked at seven randomized controlled trials of 503 hypertensive participants. The participants that did five 60-minute sessions of tai chi per week lowered both systolic and diastolic blood pressure numbers. 

May Boost Cognitive Function

As stated throughout the article, tai chi is a mind-body exercise. It has been known to help reduce stress and improve symptoms of depression and anxiety. A past meta-analysis confirmed the mood-boosting benefits of short-term and long-term tai chi practice. For most of those studies, people practiced tai chi two to three times per week for 40-60 minutes per session. Researchers observed psychological benefits across healthy individuals, and those who had pre-existing health problems. Although tai chi may benefit psychological health, more research is necessary to determine how it can boost cognition with aging. 

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One of the most difficult things about cleansing your body (aside from being a bore at a potluck) is maintaining healthy energy levels. Most people are used to unhealthy, sugary, and caffeinated sources as pick-me-ups, or they rely on meat and salty snacks to power them through the day. All of those things can create toxic build-up. Now that those things are out of your diet, though, you may find it difficult to bring yourself to exercise.

Before we continue, congratulations on your decision to participate in our Full-Body Cleanse (or any cleanse of ours as a matter of fact). You are well on your way to a healthier, toxin-free lifestyle. When it comes to exercising, it is an additional way to detoxify the body. Exercising boosts the body’s systems by allowing blood to properly circulate and bring nutrients to all the organs and muscles, while carrying away and filtering out poisonous waste products from every cell, tissue and organ. That said, you don’t want to overexert yourself on the cleanse. At the end of the day, your body is detoxing and you can use light exercises to help with that process.

Jogging/Cycling

When it comes to doing aerobic exercises such as jogging or cycling (riding an exercise bike is great too), it’s important to eat solid raw foods. Making fruit or vegetable smoothies, especially green smoothies, are great sources of potassium, but you need raw solids to make up for the burned calories. Raw almonds, avocados, freshly made almond milk, whole fruits like bananas, vegetables, or nut butters (excluding peanut butter as it is hard on the digestive system) should be consumed before and after workouts, and sometimes even during.

Swimming

If jogging or cycling isn’t your cup of tea, swimming laps will dramatically increase your heart rate. To avoid feeling winded after a lap, it’s best to consume a smoothie with superfoods like kale and raw almonds, spirulina, and goji berries before plunging into the water. Make sure you don’t burn yourself out while swimming. Take it slow because you are using your whole body and engaging a lot of muscle groups.

Yoga

Yoga is an ideal exercise to do during your cleanse. This calming exercise can increase your metabolism and stretch your muscles, all the while contributing to your general well-being. Because there are many different types and levels of yoga, it’s beneficial to take an introductory class to get help from an instructor. You can also look on our website or check in your cleanse booklet for different yoga routines. The Sun Salutation, Bow Pose, Child’s Pose, Bridge Pose, Seated Sage Twist, Head to Knee Forward Bend, or the Plow Pose are great poses that can help detox different parts of the body.

Walking

A simple walk can be beneficial in promoting proper circulation. Believe it or not, a simple 30-40 minute walk can burn calories. Making a juice with dark leafy greens, organic unsweetened coconut water, jalapenos, or system purifiers like cilantro and chlorophyll can provide you the energy you need for your walks.

Breathing Exercises

Tai Chi is one of the best breathing exercises that involves slow, fine, and short breaths. A huge part of Tai Chi is having a firm grip on your mind and body. There are many beginner classes and exercises that you can do to get going. You can also practice yoga breathing, which takes a controlled approach to breathing just like Tai Chi. Yoga breathing involves longer breaths, pausing between each inhale and exhale. Sit up straight and have your back against the wall when doing this exercise.

Rebounding

Rebounding is actually a great exercise for your lymphatic system. What is rebounding, though? You essentially bounce on a mini trampoline to create an increased G-force resistance. It stimulates a ton of one-way valves in your lymphatic system, which helps to promote better circulation. This is a great, low-impact aerobic exercise that helps strengthen your bones, connective tissue, and muscles without causing oxidative stress.

When you are exercising on the cleanse, it is extra important that you consume the right amount of water every day because it helps remove toxins. Eight 8oz cups of distilled or alkaline water per day is a good rule of thumb, or you can drink half your body weight in ounces of water. If you weigh 150lbs, then you should drink 75oz of water every day. If you want something to give you a boost before you cardio workouts, you can try an all-natural pre-workout energizer.

Exercising truly helps detoxify the body, in addition to your cleanse regimen. Just remember to eat solid raw foods to give yourself the proper nutrients and energy you need to fuel your workouts. You don’t have to do extreme exercises, but every little bit helps cleanse the body.

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