chair – Just another WordPress site

Nerve Growth Factor (NGF) is a key protein that helps diminish neural degradation. People with Alzheimer’s, however, are found to have significantly lower NGF levels causing them to be more vulnerable to the disease. Breakthrough research has revealed that NGF levels can be increased by introducing yoga into your fitness routines. Here are two easy exercises you can practice as a preventative measure.

What is Alzheimer’s?

Alzheimer’s is a condition that normally occurs in older adults. Symptoms include gradual memory loss, confusion and eventually death. Currently there are 3.2 million women in the US with Alzheimer’s. Actually women have a 1 in 6 chance of developing the condition compared with men who have a 1 in 11 chance. As of today, there is no known cure for the disease, but there are measures you can take to help prevent it.

Inhale, exhale

Research reveals that yoga breathing exercises help boost NGF levels, according to a 2015 study published by the Journal of International Psychogeriatrics Association. This conclusion is supported by an experiment conducted during the study.

Twenty volunteers were divided into two groups: one taught a yoga breathing program and the other was asked to read quietly for 20 minutes. The breathing program consisted of 10 minutes of Om chanting and 10 minutes of yoga breathing regulation after which volunteers’ NGF levels were tested. The results revealed that the yoga group displayed a 60 percent increase in NGF levels compared to readers.

Dr. Sundara Balasubramanian, study researcher, biochemist and research assistant at the Medical University of South California, said, “Being a systemic exercise, yogic breathing could be a powerful tool in preventing and/or managing neurodegenerative diseases.”

The power of chair yoga

As the name suggests, the exercise routine is conducted on a chair that takes up little space. The 2014 study published in Research in Gerontology Nursing claimed that chair yoga helps improve balance and quality of life of Alzheimer’s patients. The conclusion was put to the test when the chair yoga program was administered to nine patients for eight weeks, where two sessions were held weekly.

The 50-minute session comprised of 10 minutes of breathing exercises, 20 minutes of chair yoga postures, 5 minutes of balance-enhancing postures and 10 minutes of relaxation and meditation. Researchers noted that participants had significantly improved balance and also showed improvements in walking and gait speed. Positive changes in physical measure brought about a positive turn neurally as well. This created a more positive mindset, especially since they were capable of moving and doing more, the patient’s initial focus was partially shifted from the disease itself.

Want to find out more on how yoga can prevent Alzheimer’s? Want to sign up for a class? Call us today. More information awaits.

Published with permission from FitnessAdvisory. Source.

It can be difficult to fit regular yoga practice into a busy, work-dominated lifestyle – we get it. Like most of us, you spend most of your waking hours sat at your office desk, and by the end of the day you simply lack the energy or motivation to get to the studio and start on your yoga poses. But the sedentary office lifestyle can take its toll on your body, making it even more important to build in exercises that give you the stretches you need. Here are three yoga poses you can do even while you’re sat at your desk – so now there’s no excuse.

Seated Twist

The spine and lower back feels much of the pressure of our days spent sat in one position, and this pose helps you to release the tension in an easy-to-achieve way. Sat forward in your office chair with both feet flat, put your right hand on your left knee and slowly twist towards the chair by placing your left hand on the back of the seat. Hold the pose briefly before releasing, then repeat the same in the opposite direction.

Hamstring Stretch

As well as your lower back, your legs feel the effects of remaining still for too long while you work. It’s important to get up and give them regular exercise during the day, but you can also give them a quick stretch with this pose. Position yourself right back in your chair and raise one leg until it is parallel to floor, then run one hand as far along the shin as you can comfortably go. Hold for a second, return carefully to your normal position and then repeat with the other leg.

Shoulder Stretch

The neck and shoulders can easily tense up from too much time spent hunched over your computer while typing. To relieve the pressure, lock your fingers together while sat upright, and then stretch your entwined hands right above your head and facing upwards, with your palms out. After a few seconds, rest your hands on the back of your neck while keeping them locked, then raise them skyward once more. Unlink your fingers while keeping your arms in the air for a few more moments, then slowly lower your hands to your sides.

With moves like these, it really can be easy to squeeze a gentle yoga practice into your workday and reduce the negative effects of a sedentary lifestyle. To find out more about how yoga can help you remain fit and healthy, give us a call.