Dr. David Neiman of Appalachian State University adds another layer to this, saying that after 90 minutes of high exertion- like long distance running- our defenses instead go down, opening us up to sickness for up to 24 hours following exercising. So the key here is not to wear yourself out and inhibit your body’s defenses.

Yoga is a great option for reaping these benefits, since each person practices to his or her own ability so as not to be hard on the body. The meditative aspect of practice serves as a one-two punch by helping to manage stress, which we know only impedes the immune system further. In addition to lowering stress levels, yoga has been lauded for centuries for improving strength, posture, flexibility, concentration, heart and lung health, and so much more.

The implications of the study are that one is exercising for at least 20 minutes on each of those 5 days, so whether you can attend an hour class or practice at home for only a half hour, most of us can certainly find the time. Even 15 minutes at the beginning and end of a busy day is great. Alternating days of yoga and cardio is also a great option to vary your routine, and in return, your fitness benefits.

Where else besides yoga class can you go to stay in shape, flu-free, and sane this holiday season? There’s nowhere better.

In peace and health,

Sasha Britton

Written on behalf of Gym Source, America’s #1 exercise equipment provider. Find treadmills, ellipticals, and all of your workout needs here.

Qi Gong Principles

1. Relaxation is always the first and most important principle. Before you even begin practicing qi gong exercise, you need to relax your entire body. As you continue practicing relaxation regularly, over the months and years, you will discover that, in the beginning, you really did not know what relaxation was. You can continue taking it to deeper and deeper levels.
2. Breathing helps to facilitate relaxation as well as concentration. The breathe should be even and smooth. Breathe into the abdomen, rather than the chest, but never force it. Coordinate your movements with your breathing.
3. Awareness. There is a saying use in qi gong, martial arts, and Chinese medicine: “Qi follows Yi.” It is often loosely translated as, “Where attention goes, energy flows.” The same principle is used by Tibetan and Indian yogis, as well as hypnotherapists, to heat the body, temporarily stop the heart, stop a wound from bleeding, and other so-called miraculous feats of bodily control. Allow your awareness to rest in the joints that are being moved, or through the limb that is being moved.
4. Grounding. Feel the weight of your body as you stand and move. As you relax feel as if you are sinking into the ground.
5. Coordinate the movements with your breathing. All movements should be slow and smooth. Feel as if the movement is coming from the center of your body or even from the earth. It can take a very long time to get that feeling, especially without a teacher, but it makes a big difference in the effects on your physiology.

You will notice that many of the principles affect each other. Eventually you will find that it is all one principle, and when you are doing that, you are doing qi gong. If you do range of motion exercises before your your workout, slow them down and do them as qi gong. As you slowly shuffle forward in a long line up, become aware of the principles and turn your shuffle into qi gong. There are many times throughout the day when you can focus on the principles and change the way you move, which will improve blood flow, open your joints and increase vitality.

According to Chinese Medicine, FM and CFS are due to a deficiency and a stagnation of the body’s vital energy. There may also be latent toxins (viruses, bacteria, etc.) in the body. Qi gong, which means energy work can increase our store of vital energy, improve it’s flow and strengthen the immune system, which can help expel the latent toxins.

The movements in most forms of qi gong are gentle and flowing like the movements of tai chi, making it easier for people with low energy reserves to do them. They provide the body with needed exercise while slowly building strength and stamina. Meditative forms of qi gong help to calm an agitated mind and body, improve sleep, and strengthen the immune system. Most practitioners also report an increased pain tolerance.

If you live near Berkeley California, check out Dr. Bingkun Hu. He is an excellent teacher of the Wild Goose style of Qi gong. Wild Goose includes both active and meditative qi gong forms. You might also want to check out Ken Cohen’s The Essential Qigong Training Course.

One of my favorite qi gong meditations is the inner smile meditation. If you would like to download a free mp3 of the inner smile meditation, mention it in your comment, below.

photo credit: blentley

Frozen shoulder is limiting and it can be painful. In Chinese medicine it is called 50 year shoulder because people tend to get it at middle age. Now you can learn how to avoid it, and how to to recover from it.

The most important thing in avoiding frozen shoulder is keeping it moving. Do gentle range of motion exercises every day, to keep the shoulder joint fully mobile. If you injure your shoulder, get treatment to heal it quickly. Avoid putting ice on it. Ice, though popular in the West, is considered harmful by the Chinese medical practitioners. It causes blood to coagulate and tendons to stiffen.

Treating Frozen shoulder

If you already have frozen shoulder, the therapy obviously changes. Exercise to increase range of motion, although painful, is vitally necessary. See an acupuncturist who specializes in injury management, or a physical therapist, for a good set of exercises targeted to your limitations. Regular deep massage, to break up the adhesions is very helpful. Use moist heat on the shoulder joint, daily. Wrap a hot moist towel around the shoulder and leave it in place for about 15 minutes.

Using Chinese herbal plasters and liniments: There are many liniments and herbal plasters designed for

701 Plaster

various stages in injury management. 701plasters are the best plaster for frozen shoulder. It comes in a long roll, and you can cut off a piece with scissors. You may want two or three pieces at a time, as it won’t stick as well going around the joint. Peel off the plastic and place the plaster on the joint. You can leave it on for 24 hours. After a break for a day put another one on. Some people don’t like to walk around smelling like Chinese medicine, so they only leave it on over night.

The most easily available liniment that is useful for Frozen shoulder is Zheng Gu Shui. Like 701 plaster, Zheng Gu Shui is very warming, it panetrates the muscles and improves blood circulation. Massage the liniment in to the shoulder and the tight muscle around the shoulder, twice a day.

Click image to buy

As both 701 Plasters and Zheng Gu Shui are very warming, they should not be used on acute injuries, or

when inflammation is present. However they are useful other chronic injuries and arthritis, and other aches and pains that are worse when it is cold.

Acupressure Points for Frozen Shoulder

There are a number of points on the body that you can press or massage, that speed the healing of frozen shoulder. Generally it is best to use the point on the opposite side of the body from the frozen shoulder.

TH3 is on the back of the hand, between the last two bones of the hand, just above the fingers. The point should be tender.

ST38 is on the shin, just outside of the crest of the shin bone, half way between the knee cap and the ankle.

GB39 is one hands width above the outer ankle bone, just in front of the leg bone that runs down to the ankle.

Press or massage each of these points for about one minute, two or three times a day. Do it immediately before massaging liniment into the shoulder.

Check out Tom Bisio’s book, A Tooth From The Tiger’s Mouth, for more on treating yourself for frozen shoulder and other chronic and acute injuries.

The benefits of exercise, for both mind and body are numerous. It fights cancer, it fights dementia, it fights osteoporosis, and it fights insomnia. Just to name a few. We should not be letting a day go by without it. Yet, there are a million and one reasons not to exercise. One is lack of space, another is lack of money. There are a several ways to get a good workout without space or money.

There are plenty of bodyweight exercises that are strenuous enough to provide a good work out. One of my favorites is burpees. Burpees are a full body workout and aerobic exercise in one. They can get boring after a while though.

To do a burpee, stand in a place where yo have room behind you. First squat all the way down, then put your hands flat on the floor and jump your legs straight behind you so you are in a push up position with your arms straight. Do a push up, and jump your feet back to the original position. Finally, quickly stand up and jump with your hands in the air above your head. That’s one round.

Suryanamaskar, or sun salutation, from hatha yoga is a bit like a burpee, but more complex, and usually not quite as vigorous. I like to do variations on suryanamaskar, to avoid boredom. Sometimes I speed them up for a more intense workout.

I don’t understand why people are always buying ab equipment. There are several great ab exercises that do not require any equipment. In fact you probably get a better workout without the equipment. If the equipment is designed to make it easier, it’s not better, just easier. Generally easier exercise is less effective exercise.

Tai chi and yoga are both excellent forms of exercise. Learning one or both of them is well worth the effort and expense. Both of them can be managed in fairly small spaces.

A chinning bar is a good cheap addition to round out your exercises, but not so easy to take on a trip. Especially if, like me you like to only take carry-on luggage. These days, they probably wouldn’t let you on with a big metal bar like that!

The best way to get a good all round workout on the road (or at home) is probably with exercise bands. Not just any bands, though. You need a system that will give you a full body workout, at your ideal resistance. The only one I have found that really does the job is the bodylastics system.

You may have noticed that I don’t do much advertising on this site. My main purpose is not to make money, but to share information. However, when I find something worth promoting I will do that. Bodylastics is worth promoting. I suggest you check them out.

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