Coming Next Month
fitbody
Family Holidays Merry G
Too Much Togetherness? Exercise Helps Keep
by Sarah Todd
iven family hopes and often unrealistic expectations that everything will go perfectly,
SPECIAL EDITION Health &
Wellness Rev Up Healthy Choices in the New Year
Local & National Experts Show You How
holiday gatherings can sometimes be a recipe for untoward stress. One of the best ways to keep potential ’tis-the-sea- son tensions under control is to carve out some time for exercise, a move sup- ported by research findings at Princeton University. Other experts suggest that from practicing a favorite Eastern mo- dality to taking a natural spin around the neighborhood, we all have instant access to foolproof tactics for staying relaxed, healthy and more even-keeled among kin this winter. To mend nerves frayed by debates at the dinner table, slip into a nearby bedroom for a calming yoga work- out. Yoga’s emphasis on controlled breathing makes it ideal for treat- ing family dynamics straight out of Silver Linings Playbook. The Mayo Clinic reports that deep breathing increases the flow of oxygen into the bloodstream, easing headaches, mus- cular tension and chest tightness. Yogic breath-
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ing patterns also are shown to lower resting heart rates, which helps practitioners stay composed in the face of any intra- family disagree- ments or other stressors. For a quick,
relaxing yoga rou- tine, begin with a
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few breathing exercises before moving into a sun salutation—a sequence of full-body poses, or asanas, performed in a smooth, continuous flow. Begin standing, palms pressed together in the tadasana, or mountain, pose. Then move through a series of motions that sweep the arms over the head, ex- panding the chest, before dipping into downward dog and plank poses, which help increase flexibility and strength. End lying down in the shavasana, or resting, pose with eyes closed and let the quiet settle in. Resistance-training exercises are another option. Release pent up ten- sion by pushing against a wall. Stand about three feet away, lean in and push. Position feet at an angle so that a straight body line forms the hypotenuse of a triangle with the wall and floor. This activity drains the limbs of tightness and stretches out hamstrings and calf muscles, enabling us to walk away feeling light and limber.
While some
people can happily greet and maintain cheerfulness throughout holiday family times, others may feel a bit anxious. For a sure-fire endorphin boost, try a cardiovas- cular workout
like running, which German researchers
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