May 2011 healthletter
healthletter may 2011 |
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Movement – It Does a Body GoodIf you are a patient at Bambú Clinic, you know that all of our physicians put emphasis on movement as part of a healthy lifestyle. We like the term “movement” as opposed to “exercise,” because movement encompasses all types of health-enhancing activities, from a walk in nature to a heavy-duty gym workout. When you move your body, in any number of different ways, you increase blood circulation, lymphatic flow, and energy expenditure. Movement also improves mental function and brightens emotional outlook. As the weather gets warmer and the sun peeks out from behind the clouds, the physicians of Bambú Clinic discuss movement in its different forms as a way to encourage you to find your stride and move your body. |
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We will be offering a free trial class in the first half of May as a prelude to the official start of the class. Each trial class can accommodate 30-40 people and will include powerpoint presentation, demo, and light physical activity to introduce you to the trainers and style of Twist. Cost of the entire series has been set at $600 (that’s only $50/week or $25/session). If you would like to participate in the free demo class, please call Amber at 503.274.9360. |
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No matter what you choose as your favored activity, there is no doubt that moving your body is good for your well-being. The following benefits are universal for every type of movement: Oxygenation: Moving your body allows your muscles and organs to increase oxygen uptake, which in turn allows repair of cells and tissues and detoxification of metabolic wastes. This is true for your brain as well as you body. Decongestion: As your blood flow increases during movement, your circulation increases, removing stasis from areas that may have become congested during rest. When tissues are congested, inflammation can occur, which can lead to pain and disease. Lymphatic flow: The lymphatic vessels run along the blood vessels and clean the blood. As opposed to blood vessels that have pressure to help with blood return to the heart, lymph vessels do not use pressure to move lymphatic fluid. Rather, lymph returns to the core with the help of valves and movement of muscle. As you move, muscle contractions assist the lymphatic fluid to move through the vessels. Mental / emotional health: Movement is a powerful antidote to stress, anxiety, and depression. As you move, neurotransmitters and endorphins increase, which make us feel more positive and energetic. In addition, movement has been shown to improve concentration, memory, and creativity. |
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Often patients ask us which type of movement is “best” for their health goals. While no one type of movement is better than another, different types of movement offer different benefits. It is best to vary your movement over the course of a week so that you receive the benefits of various different forms of movement. Find a few types of movement that you enjoy and work them into your daily routine, rotating what you do each day. Walking: Perhaps the most studied form of movement, walking provides myriad health benefits including insulin and blood sugar control, decrease in heart disease, weight maintenance, and mental emotional wellbeing. Just 20 minutes a day on most days has been shown to improved blood sugar levels in people with diabetes. The cross body action in walking (swinging your arms opposite your legs) assists the brain in letting go of the stress of your day, which in turn increases mental function and decreases depression and anxiety. Running: Running is a great, low-cost way to enhance your metabolic expenditure during the course of a day. Specifically, running has been shown to normalize blood pressure, improve mood, and increase bone density. Many people find that running allows them to lose or maintain weight, as it tends to decrease appetite while building muscle. Weight lifting / resistance training: The goal with weight and resistance training is to build muscle. As muscle mass increases, caloric expenditure increases, allowing the body to burn more calories while at rest. The benefits of weight and resistance work last up to 48 hours after your workout, allowing you to continue to enhance your metabolism long after you finish your weight routine. Rebounding: Also called mini-trampoline, a rebounder is a great way to get a low-impact movement into your day. For those who can’t run due to knee or back issues, rebounding may be a great alternative, as it involves the same motion as running without the jarring impact. Rebounding is especially helpful in assisting lymphatic drainage and detoxification. Yoga and tai chi: While the options in this category are numerous, generally yoga and tai chi are a low-impact way to increase flexibility and muscle tone while providing the incredible benefit of conscious breath. This type of movement combined with conscious breathing and meditation has the emotional benefits of decreasing depression and anxiety and increasing mental clarity. |
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We hope you found this information helpful. We strive to help our patients find a healthy way in the world. If you have topics you’d like us to address in future issues please let us know. We are always available for questions and comments. Warm Regards, The Physicians of Bambú Clinic
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Twist Sport Conditioning Center Portland and Bambú Clinic have teamed up to offer a comprehensive movement based functional fitness program specifically designed for those who would consider themselves beginners, who are starting from square one, or starting over in regards to their fitness. The Twist Functional Fitness Program is guaranteed to make your body more fit and functional. By becoming engaged with movement and connected to your body you set yourself up for success in your health, fitness and wellness. The Introductory program will take place over 12 weeks and meet twice per week, following a progressive training prescription that builds upon itself as the program moves forward. There will be a focus on functional movement education, increasing your body’s capabilities and self awareness thus enhancing your confidence and abilities. It will integrate balance, joint stability, spine integrity, full body strength, core strength, aerobic and anaerobic conditioning, reaction, flexibility, and more. The 75 minute sessions will increase your fitness level and help develop your body to meet the demands of life and activity, empowering you to be able to do whatever it is you want to do.
