“Up to 40 minutes of “moderate to vigorous intensity physical activity” every day is about the right amount to balance out 10 hours of sitting still, the research says – although any amount of exercise or even just standing up helps to some extent.”
Long hours of sitting is also a known cause for lower back issues. Most people in the United States will experience back pain at some time in their lives. Causes of back pain are many ranging from poor posture, heavy lifting and lack of exercise amongst others. Some find relief through chiropractic or acupuncture therapy. Most pain goes away within a few days or weeks only to return at a later date. Unless the root cause is fixed, most treatments only offer temporary relief. In many cases, the root cause of back pain is tight hamstring muscles. Excessive sitting can tighten these muscles as well as lack of proper stretching on a regular basis.
The following set of exercises develop strength and flexibility which improve posture. Good health of the lower back starts with good posture. Strength in the back, hips and abdomen provide a strong cage that houses the internal organs. Flexibility in these areas helps to maintain good blood circulation to the organs and lower body. Lengthening of the spine while exercising reduces stress and tension on the nervous system. Relax the body into the positions in spite of any tension in the muscles. Deep and relaxed breathing is essential while performing these exercises.
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I have learned, studied, practiced and teach literally hundreds of various low-impact exercises that can build stronger bones, muscles and joints. Private, small or group instruction.
Ancient Chinese scholars of the time approximately from 1600-1000 BC, recognized continuous patterns of change and transformation. Initially, these patterns were interpreted using yin-yang (balance) logic, but later these interpretations were expanded to the theory called The Five Elements. The 5 Elements Theory is based on observation, contemplation and meditation of the natural world and the environment we exist within.
The Five Elements Theory evolved from the observation of various processes, functions, and phenomena of nature. The theory proclaims that aspects of matter, can be divided into one of five basic elements of wood, fire, earth, metal and water. Each element contains their own specific characteristics and interrelationships. In modern times, the five elements theory is still used as a tool for grouping substances, as well as a method for studying changes of natural phenomena.
The 5 Elements Theory is a major component of thought within TCM or traditional Chinese medicine. These elements have corresponding relationships within our environment as well as within our own being.
The Six Levels or Six Stages is a theory that is thought to have originated from Shang Han Lun (translated into “On Cold Damage”) by Zhang Zhongjing in 220 CE or about 1800 years ago.
The six stages are: Tai Yang or Greater Yang Yang Ming or Bright Yang Shao Yang or Lesser Yang Tai Yin or Greater Yin Shao Yin or Lesser Yin Jue Yin or Terminal Yin
The names of the syndrome levels are the same as the names of the head and foot pairs of acupuncture meridians. The order is roughly the order that a disease takes as an individual goes from healthy to death. Some disease levels are skipped or the order changed depending upon the person and their individual conditions.
Traditional Chinese Medicine has many relationships to Tai Chi, qigong and other martial as well as wellness practices. I have learned, studied, practiced and teach literally hundreds of various low-impact exercises that can build stronger bones, muscles and joints. Private, small or group instruction.
Can you easily stand on one leg? Why would you even care to do this?
If you can easily stand and balance on one leg for more than a few seconds, chances are you can balance even better on two legs where you spend time standing, walking, running, etc. From my research, most people do not exercise or train themselves to improve or maintain balance until an event presents itself of where the individual loses their physical balance, stumbles, and/or falls and becomes injured. Then the search begins for them to find ways to improve their balance: physical therapy, medications or even refraining from activities that are now hazardous to the individual. The following is information I have gained from my own practicing and studying of martial arts and wellness methods spanning almost 40 years. Hopefully this will put readers on a path to achieving and maintaining better balance.
The human body contains many examples of balance. We have exterior symmetry in having 2 arms, 2 legs, 2 eyes, etc. We have interior symmetry within our bodies in the way of the muscular and skeletal systems being mostly equal from left to right sides. The external body protects the internal organs, while the organs provide for the exterior. The mind governs the body while the body protects the mind. Vestibular balance is what most people think of as our spatial positioning and equilibrium in relation to standing, walking and general movement.
Let’s go into some basic anatomy and physiology relative to what allows the human body to not fall over with every movement we may execute.
Body Components Connected to Balance
Brain – the brain processes the signals from the eyes, inner ear and the sensory systems (skin, joints, muscles, nerves) of the human body.
Eyes – the eyes relate information to the brain such as spatial orientation and environmental conditions.
Inner Ear – the inner ear and the Vestibular system, regulates equilibrium while providing directional information to the brain to process.
Sensory Receptors -nerves in the joints called proprioceptors, sense vibrations that flow through joints, muscles and skin sending the information to the brain to process.
SkeletalMuscles – the muscular system provides strength and stability to the skeletal systems, while maintaining flexibility in movement.
Joints – healthy joints help form a strong foundation for the body to navigate daily activities. Vibrations in movement are transferred through the bones and muscles to the brain to process.
Factors in Maintaining Balance
Awareness – understanding where ones center of gravity sits, greatly helps to become more sensitive to correct body positioning. Also, being more observant of environmental changes such as lighting, weather, terrain, etc. can prevent loss of balance.
Focus – keeping the eyes steady, helps keep the mind focused to be able to better control the bodies fine tuning of muscle control and body positioning leading to better balance.
Muscular Strength – maintaining muscle tone contributes to having stability whether the body is in motion or stationary.
Range of Motion (flexibility) – when the limbs, muscles and joints are free to move, it is much easier to adjust ones center of gravity to a more balanced position.
I have found and studied 2 types of balance exercises, being dynamic and static.
Dynamic Balance – maintaining stability with ones center of gravity situated outside an axis of vertical rotation, with body movement or the body in motion.
Static Balance – maintaining stability with ones center of gravity situated on an axis of vertical rotation, with little or no body movement.
Be well, stay healthy, be wise.
I can help. I have almost 40 years worth of experience in practicing and teaching others to take control of their health and well-being.
Wellness lectures, classes, study guides & booklets.For more information, contact Jim Moltzan at 407-234-0119 or www.MindAndBodyExercises.com
We really need to move beyond the thought that we can eat whatever the heck we care to, with no consequences. US Obesity is at 42% compared to 10% in 1960. What will the rate be in 2030, 50%? 100%?
What is the magic number that will wake us up that our diet, our sedentary lifestyle, our stress, our perspectives – are exactly what makes us healthy or sick?
Be well, stay healthy, be wise.
I can help. I have almost 40 years worth of experience in practicing and teaching others to take control of their health and well-being. Wellness lectures, classes, study guides & booklets.
We often talk about how important our mind, body, spirit, relationships, etc. are the most important things in our lives. How much time and effort do we actually put towards maintaining and improving these facets of our life?
Be well, stay healthy, be wise.
I can help. I have almost 40 years worth of experience in practicing and teaching others to take control of their health and well-being. Wellness lectures, classes, study guides & booklets.
United Martial Arts Association 