Corporate Fitness and Active Aging

Dana Rosenberger

Recent Posts by Dana Rosenberger:

Four Fitness Benefits of Yoga

GettyImages-658599068You might have heard that yoga is great for flexibility and a great opportunity to meditate. Beyond those benefits, there is much more to yoga than one might think. As a yogi myself, I have been consistently practicing this exercise for 9 months and have seen great changes in my mental health as well as physical changes. This form of exercise challenges me to tap into my inner strength and capabilities each time I step onto my mat. This practice pushes me to become the best version of myself, both physically and mentally.

Practicing yoga is great for overall mental and physical health, and when you practice it consistently, it is easy to see those changes not just in your physical capabilities, but also your mental awareness. Science and research show how yoga improves health, heals our muscles, and relieves joint aches and pains. Let’s dive into some of the benefits that yoga offers to someone who incorporates this practice into their life.

Increases Strength

Yoga is a great form of exercise for strengthening and building muscle, as well as increasing endurance. Yoga increases whole-body strength, but especially in areas we tend to neglect, like the core, lower back, and glute areas. When these areas of our body are strong, it protects us from injury and pain.

Improves Posture

Sitting at a desk all day and having a career that might put a strain on your neck and back can cause poor posture. Different yoga poses may reverse the effects that day-to-day activities may have on our bodies.

Relaxes Your System

Yoga encourages slow breathing and relaxation, all while focusing on the present. As our system slows down, the parasympathetic nervous system, also known as the “rest and digest” system, turns on. This decreases blood pressure while increasing blood flow to all the major organs in our bodies. In addition to yoga encouraging your body to relax, it can also ease the mind, slowing down daily stressors, fear, and worries. In time when you practice shutting off your racing mind, you are more likely to live a healthier and longer life.

Regulates Your Adrenal Glands

Yoga is known to lower cortisol levels. When a person has too much cortisol in their body, it may affect memory, cause depression, worsen osteoporosis, and cause high blood pressure. When cortisol levels spike up, people crave foods when they are angry, tired, stressed, or upset. This causes an increase in the amount of calories people consume, as well as weight gain.

Local to Indianapolis? NIFS offers yoga as a group fitness class. Read this blog to learn more about choosing the right class, see the Group Fitness Schedule for times, and join us for a workout that brings many physical and mental benefits.

 

Topics: yoga posture group fitness strength

Change Your Fitness Backdrop to Beat Boredom


NIFS | bored with exercise

Do you get bored with the same workout and find yourself feeling unmotivated in the gym at times? Yeah, it happens to me too. Exercise boredom happens to all of us at some point. It’s easy to get stuck in a routine where you almost forget that you have done the same workout for months, maybe even years. That’s fine, but your muscles need variation to grow and become stronger. I like to call this action, “confusing the body,” by switching up your exercises you prevent the body from plateauing. Exercise is meant to be enjoyed, not dreaded so why not participate in something you like!  Here are some fun ideas to combat exercise boredom.        

Take a hike

I like to hit the trails when I’m feeling stressed. It’s nice outside, and it offers the chance to change up my workout scenery. Hiking is not only good for your body, but also your mental health. Many research studies show that hiking has a positive impact on decreasing the symptoms of stress and anxiety. Fresh air, a good cardiovascular workout (weight bearing exercise) and being surrounded by nature, what is there not to enjoy? Find a local park (or National Park) and appreciate the movement your body is capable of outdoors!

Superset your exercises

Moving quickly from one exercise to another, between two different exercises can add something new to your workout. By shortening the rest period between sets, this will keep your heart rate elevated and overall increase the intensity of your workout by overloading your muscles. This keeps your workout active and exciting.   

Take your workout outside

The environment in which you work out in can become dull at times as well. Add variety to your workout by taking your sweat session outside or in a new place you have never been. Your environment affects thoughts and desires, but by changing your surroundings you can give yourself a fresh burst of motivation. Grab a pair of dumbbells, a mat, and try this workout! This can be done inside, outside, or ever when you travel. Go through both circuits 2-3 times.

Circuit 1 (30 seconds of work, 10 seconds of rest)

  1. Burpees
  2. Squat to Press
  3. Downward dog push ups
  4. Dead bugs

 Circuit 2 (30 seconds of work, 10 seconds of rest)

  1. Walking Lunges
  2. Plank ups
  3. Straight leg deadlift
  4. High Knees

 Read our blog [My Favorite Workout: Trying New Exercises or Activities]

 Try something different  

Have you always wanted to try rock climbing, kickboxing, or a different fitness class? Break out of your exercise comfort zone by trying something new for you and your body. By challenging your body in ways it is not familiar has its perks. Trying something new helps you overcome fear, stimulates your creativity, and you will even get to know yourself better. When we try new activities we naturally recognize who we are and where we are headed. You might find a new hobby, fitness class, gym, small studio, or meet some awesome workout partners along the way!

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Topics: health and fitness goals fitness routine workout motivation boredom