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7 physical activities to counteract our sores

7 physical activities to counteract our sores


1. Walk Against Insomnia

According to studies published by the Sleep Foundation, regular physical activity - especially moderate exercise - is as effective in the long term as sleeping pills for treating chronic insomnia. Therefore,

 walking for 30 minutes a day, regardless of the time of day, helps to fall into the arms of Morpheus more quickly, fall asleep longer and have a better sleep.


For more benefits, we leave the treadmill outside. “Performing physical activity outdoors has been shown to improve our sleep quality, because natural light regulates our circadian clock,” reports Caroline Derouh, a kinesiologist and physical education teacher at Collège Montmorency, in Laval.


 

2. Swimming against back pain

People with lower back pain often tend to think rest and avoid physical exercise...but it's just the opposite! Several studies, including a meta-analysis published in 2018 in the American Journal of Physical Medicine and Rehabilitation, show that water exercise can significantly reduce pain and increase physical abilities in individuals with low back pain.


“Swimming is the ideal sport for people with injuries because the water gravity is greatly reduced and there is little risk of impact. After that, swimming strengthens the stabilizing muscles of the trunk, in order to prevent back pain,” explains Caroline Drollet.


 


3. Negative dilation of blood pressure

According to the Canadian Hypertension Center, 23% of adults have high blood pressure and 20% have high blood pressure. Interesting fact: Researchers at the University of Saskatchewan in 2020 found that passive stretching is more effective than brisk walking at lowering blood pressure in people with or at risk of high blood pressure.


“Everyone thinks that stretching not only stretches our muscles, but it also extends to the blood vessels that feed our muscles, including the arteries. If we reduce arterial stiffness, we reduce arterial

 stiffness,” said kinesiology professor Phil Chelipek in the publication of the study he co-authored with. resistance to blood flow at the same time.” He points out that it is the resistance to blood flow that increases blood pressure.


The beauty of stretching is that it can be done anywhere. Phil Chelipek suggests that a 30-minute session works great in the evening while watching TV, rather than sitting on the couch.


 


4. Pilates for libido

A study from Turkey, published in 2016 in the journal Sex & Marital Therapy, found that just a 12-week program of Pilates improved sexual function in women. Caroline Druel, who teaches Pilates in her

 studio at Vaudrell Dorion, notes that "the increase in libido thanks to Pilates can be explained in particular by a better awareness of one's body and muscle tone that enhances self-esteem."


Pilates also includes exercises to strengthen the pelvic floor, which helps to increase the sensations during penetration - for both men and women - and to have fun at the same time ...


 

5. Cycling against stress

Race your life in front of a dynamic teacher, to the sound of live music and in the company of a super motivated group, here's a winning recipe to make us forget our daily worries and relieve stress! Spinning helps us release force, assures Caroline Drollet. There is an intensity that causes us to stay focused on our rhythm, which gives us a mental break.


Additionally, a 2017 Concordia University study found that people who bike to work start their day less stressed than those who take their cars.


 


6. Dance for anxiety and depression

Many of us have already realized the benefits of dancing according to the mood, whether on the dance floor or at a family party. The movement scientist comments, “We actually associate this activity with joy, letting go, and letting go.”


Good news: It's not just in our heads! A meta-analysis, published in 2021 by researchers at Hong Kong Polytechnic University, concluded that dancing significantly reduces stress, anxiety and depressive symptoms.


 

7. Yoga for Migraines

To reduce the frequency and severity of migraines, the American Migraine Foundation recommends a program that includes exercises to improve the endurance, strength, and flexibility of the respiratory and muscular systems. And what activity does this "three in one" offer? Yoga of course!


I recommend more dynamic forms of yoga, such as flow yoga or strength yoga, because the sequence of postures stimulates the cardiovascular system and requires maintaining certain muscular endurance poses. Not to mention, many exercises enhance flexibility," says kinesiologist Caroline Drollet.



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