Benefits of dance (Wikipedia)

Being in general an aerobic exercise, dance brings well known benefits, such as reducing the risk of cardiovascular disease, weight control and other ones commonly associated with physical fitness. In addition, a considerable effect of dancing on psychological well-being is noted.

A large amount of governmental, health and educational information is available extolling the benefits of dance for health.^[1]

Dance pads have proven useful in tackling obesity in young people and are welcomed in many schools for that reason.^[2]

A report by Professor Tim Watson and Dr Andrew Garrett of the University of Hertfordshire compared members of the Royal Ballet with a squad of British national and international swimmers. The dancers scored higher than the swimmers in seven out of ten areas of fitness.^[3]

An Italian study in 2006 has shown that dance is a very good exercise for heart patients compared to other aerobic exercises like cycling. This may be partly because the patients enjoyed it much more.^[4][5]

A study in New York in 2003 has shown that cognitive activities like crosswords help ward off dementia but, except for ballroom dancing, most physical activities do not.^[6][7]

A recent study done in Perth Western Australia by Debbie Duignan (WA Alzheimers Association) explored the use of Wu Tao Dance as a therapy for people with dementia. It was shown that Wu Tao, dance therapy that works to balance energy in the body, similar to T'ai chi, helped to reduce symptoms of agitation in people with dementia.^[8]

A study at the Washington University in St. Louis School of Medicine in 2007 showed Argentine tango was better at improving the mobility of Parkinson's disease sufferers than an exercise class^[9] (a later study showed similar benefits from T'ai chi). Because of the level of interest a permanent tango class was set up after the study ended.

A study by Dr Paul Dougall at Strathclyde University in 2010 concentrating on older women found that Scottish country dancers were more agile, have stronger legs and can walk more briskly than people of the same age who took part in exercises such as swimming, walking, golf and keep-fit classes.^[10]

 

Another gain of dancing is for those who have high cholesterol, plus drugs and adequate food, dancing can draw. As an aerobic exercise abridged levels of total blood cholesterol, especially LDL cholesterol, acknowledged as bad and helps boost levels of HDL or good cholesterol.^[11]

^{Link: http://en.wikipedia.org/wiki/Dance_and_health}

Benefits of Pilates (Wikipedia)

Pilates is a conditioning routine that may help build flexibility, muscle strength, and endurance in the legs, abdominals, arms, hips, and back.^[4] It puts emphasis on spinal and pelvic alignment, breathing, and developing a strong core or center, and improving coordination and balance. Pilates' system allows for different exercises to be modified in range of difficulty from beginning to advanced. Intensity can be increased over time as the body conditions and adapts to the exercises.^[4]

Source: http://en.wikipedia.org/wiki/Pilates

Massage and Sleep Disorders

Massage is often used to help babies sleep, and it can be useful in treating sleep disorders in adults. Massage is one of several hands-on strategies known collectively as bodywork. And if you've ever had a good, thorough massage, you know the feeling of being "worked over." But you also know how relaxing it can be.

The benefits of massage are many. It is regularly used in sports clinics and rehabilitation centers to loosen or soothe sore, aching muscles. Massage also helps to reduce stress, improve circulation, release tension, lower heart rate and blood pressure, and possibly even strengthen the immune system. These relaxing effects may therefore make massage a helpful aid in restoring restful sleep. Massage may be especially beneficial in treating sleeping problems that stem from stress, migraine headache, pain, and muscle and joint stiffness.

You might want to spring for a massage from a professional. One session may be all it takes to get you hooked. If you do opt for a professional massage, be sure to tell the practitioner if you have any particular illness or injury that they should be aware of, such as arthritis or fibromyalgia.

One of the good things about massage, of course, is that you don't have to visit a professional to capture its benefits. You can ask your partner, friend, or family member for a soothing rubdown. You can also give yourself a mini massage, focusing on the muscle groups that are within reach. Using small, circular movements with your fingers and hands, you can massage your scalp, forehead, face, neck and upper shoulders, lower back, arms, legs, and feet. There are also a variety of massaging devices available in various price ranges that can help extend your reach or provide soothing heat as well as relaxing vibrations.

Homemade Massage Oil

Oil allows your hands to move freely over the body during massage. While a variety of massage oils are on the market, you can also make your own. Choose a vegetable-based oil that has little or no scent of its own. Almond oil is a good choice because it is light and odorless. Avoid olive oil, which is too heavy and pungent. Then, to enhance the experience, you can add a few drops of an aromatic essential oil, such as lavender or chamomile, both of which tend to have a relaxing effect.

Link: http://health.howstuffworks.com/wellness/natural-medicine/alternative/natural-sleep-aids4.htm

Finding Right Meditation Technique Key to User Satisfaction

July 6, 2012 — New to meditation and already thinking about quitting? You may have simply chosen the wrong method. A new study published online July 7 in Explore: The Journal of Science and Healing highlights the importance of ensuring that new meditators select methods with which they are most comfortable, rather than those that are most popular. 

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If they do, they are likely to stick with it, says Adam Burke, the author of the study. If not, there is a higher chance they may abandon meditation altogether, losing out on its myriad personal and medical benefits. Burke is a professor of Health Education at SF State and the director of SF State's Institute for Holistic Health Studies.

"Because of the increase in both general and clinical use of meditation, you want to make sure you're finding the right method for each person," he said. Although meditation has become significantly more popular in the U.S., Burke said, there have been very few studies comparing multiple methods head to head to examine individual preference or specific clinical benefits.

To better understand user preference, Burke compared four popular meditation methods -- Mantra, Mindfulness, Zen and Qigong Visualization -- to see if novice meditation practitioners favored one over the others. The study's 247 participants were taught each method and asked to practice at home and, at the end of the study, evaluate which they preferred. The two simpler methods, Mantra and Mindfulness, were preferred by 31 percent of study participants. Zen and Qigong had smaller but still sizable contingents of adherents, with 22 percent and 14.8 percent of participants preferring them, respectively.

The results show the value of providing new practitioners a simpler, more accessible method of meditation. But they also emphasize that no one technique is best for everyone, and even less common methods are preferred by certain people. Older participants, who grew up when Zen was becoming one of the first meditation techniques to gain attention in the U.S., in particular were more likely to prefer that method.

"It was interesting that Mantra and Mindfulness were found to be equally compelling by participants despite the fact that they are fundamentally different techniques," Burke said. Mindfulness is the most recent meditation technique to gain widespread popularity, he added, and is often the only one with which a novice practitioner or health professional is familiar. Not surprisingly, Mindfulness was the method most preferred by the youngest participants.

"If someone is exposed to a particular technique through the media or a healthcare provider, they might assume because it's popular it's the best for everyone," Burke said. "But that's like saying because a pink dress or a blue sport coat is popular this year, it's going to look good on everybody. In truth, different people like different things. One size does not fit all."

If an individual is not comfortable with a specific method for any reason, he said, they may be less likely to continue meditating and would lose out on such benefits as reduced stress, lower blood pressure or even treatment for addiction.

Burke hopes to see more comparative meditation studies, especially to determine if particular methods are better at addressing specific health issues, such as addiction. If that's the case, he said, healthcare professionals would be able to guide patients toward techniques that will be most effective for them. Additional studies are also needed to determine if there is a way to predict which method will be best suited for any particular individual, he said.

Link: http://www.sciencedaily.com/releases/2012/07/120706165500.htm

Making relaxation techniques a part of your life

The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while you’re doing other things.

Rhythmic exercise as a mindfulness relaxation technique

Rhythmic exercise—such as running, walking, rowing, or cycling—is most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your body’s movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.

If walking or running, for example, focus on each step—the sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face.

Tips for fitting relaxation techniques into your life

• If possible, schedule a set time to practice each day. Set aside one or two periods each day. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
• Practice relaxation techniques while you’re doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while you’re doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once you’ve learned techniques such as tai chi, you can practice them in your office or in the park at lunchtime.
• If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights.
• Avoid practicing when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most benefit if you practice when you’re fully awake and alert. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol.
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

Link: http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Benefits of Reading

Benefits of Reading

With the popularity of computers and video games in recent times, habit of reading has taken a backseat. Most parents and children are so occupied in watching movies, television and addicted to computer games that they find little or no time for reading. However those who have developed reading as a hobby are aware of the countless advantages associated with it. Reading broadens the thinking horizon of a person, improves vocabulary and cultivates sensitivity towards people of different cultures.

Benefits associated with reading

1.Exercises your mind.

Reading bends loosens and supple the mind. It helps in keeping the muscles of the brain in good shape.

2.Gives satisfaction

Reading gives immense satisfaction to a person. Nothing can be more satisfying than to sit with your child and read him a story book, or to see him grow with the fairy tales.

3.Expands the imagination

Reading expands the imagination of a person. One becomes more confident, self assured of his ability to understand and appreciate the various aspects of life. The mind is channelized to think about the different aspects and then questions and derives conclusions about them.

4.Enhances the ability to focus

The mind of a reader is more concentrated and focused about various aspects of life. When the mind is focused it has the capability to be more attentive in practical situations of life. As a result the body and mind of such people remain calm; they look at the problem objectively and are better decision makers.

5.Improves knowledge

Reading improves a person’s knowledge about various fields of life. This knowledge base helps a person to make correct decisions in different situations of life.

6.Helps to achieve goals in life

People who develop reading habit since childhood are better able to decide their goals in life. Reading also helps them in achieving these goals because once a person gets in love with books it is easier for him to just switch over from general reading to their course books.

7.Produces efficient orators

Only those who know something of quality can speak and gains respect and recognition from people. People with scarce knowledge about a subject cannot be good orators.

8.Teaches the art of living

Reading biographies of legendary individuals help the reader to learn the art of living.

9.Helps to accept other cultures and religions.

Just having information about other cultures might create misconceptions about their traditions and mythologies. A thorough reading gives clarity about the fundamentals of other religions. This helps the person to accept them in a better and overwhelming manner.

So instead of killing long hours watching television and playing games on computer spend some time in reading so that you not only refresh you mind but also develop a good hobby which you will later on transfer to your children.

Source:  http://benefitof.net/benefits-of-reading/

Benefits Of Jazz

Benefits of Jazz

Jazz and other forms of instrumental music highly enjoyable and are listened by people all over the world. Observations and some studies display that music is very beneficial to listeners, other than only being enjoyable. Further down are major benefits of jazz.

1. Healing effects

Jazz normally involves music that is composed with the assistance of several instruments like piano, violin, harmonica, guitar and flute among many other instruments. It ought to be noted that music therapy is quite beneficial to patients, particularly those in recovery. In fact, even in the past, music was utilized for enhancing healing.

2. Benefits heart patients

Among the many jazz benefits on our general health is that it assists people with heart problems as well. A study performed on heart patients found that the participants had reduced blood pressure following listening to jazz music. It also assists in normalizing the heartbeat in such patients.

3. Reduces migraines

Individuals suffering from headaches and migraines have been treated with certain kinds of jazz. Aside from preventing migraines, jazz music also lessens the period of a migraine attack. Jazz music is very calming and soothing to the brain.

4. Flexibility

Dancing to some jazz music increases flexibility considerably. Most jazz dancing classes usually start with a short warm-up exercise that comprises of various stretching workouts. The jazz dances usually require dancers to perform moves that require stretching and bending. Dancers therefore enhance their flexibility naturally through simply dancing.

5. Endurance

Engaging in jazz dances regularly enhances endurance significantly. Endurance refers to the capability of muscles to place more effort for long hours without fatigue. In addition, jazz dancing increases stamina and it is also more enjoyable.

Even though jazz music and dance offers various benefits, it is also regarded as boring by many people. Most of these people opt for other kinds of music like techno, which has a faster tempo.

Source:  http://benefitof.net/benefits-of-jazz/

Therapeutic Benefits of Laughter

Dr. Lee Berk and fellow researcher Dr. Stanley Tan of Loma Linda University in California have been studying the effects of laughter on the immune system. To date their published studies have shown that laughing lowers blood pressure, reduces stress hormones, increases muscle flexion, and boosts immune function by raising levels of infection-fighting T-cells, disease-fighting proteins called Gamma-interferon and B-cells, which produce disease-destroying antibodies. Laughter also triggers the release of endorphins, the body's natural painkillers, and produces a general sense of well-being. 

Following is a summary of his research, taken from an interview published in the September/October 1996 issue of the Humor and Health Journal.

Laughter Activates the Immune System

In Berk's study, the physiological response produced by belly laughter was opposite of what is seen in classical stress, supporting the conclusion that mirthful laughter is a eustress state -- a state that produces healthy or positive emotions.

Research results indicate that, after exposure to humor, there is a general increase in activity within the immune system, including: 

	An increase in the number and activity level of natural killer cells that attack viral infected cells and some types of cancer and tumor cells.
	An increase in activated T cells (T lymphocytes). There are many T cells that await activation. Laughter appears to tell the immune system to "turn it up a notch."
	An increase in the antibody IgA (immunoglobulin A), which fights upper respiratory tract insults and infections.
	An increase in gamma interferon, which tells various components of the immune system to "turn on."
	An increase in IgB, the immunoglobulin produced in the greatest quantity in body, as well as an increase in Complement 3, which helps antibodies to pierce dysfunctional or infected cells. The increase in both substances was not only present while subjects watched a humor video; there also was a lingering effect that continued to show increased levels the next day.

Laughter Decreases "Stress" Hormones

The results of the study also supported research indicating a general decrease in stress hormones that constrict blood vessels and suppress immune activity. These were shown to decrease in the study group exposed to humor.

For example, levels of epinephrine were lower in the group both in anticipation of humor and after exposure to humor. Epinephrine levels remained down throughout the experiment.

In addition, dopamine levels (as measured by dopac) were also decreased. Dopamine is involved in the "fight or flight response" and is associated with elevated blood pressure.
Laughing is aerobic, providing a workout for the diaphragm and increasing the body's ability to use oxygen.

Laughter brings in positive emotions that can enhance – not replace -- conventional treatments. Hence it is another tool available to help fight the disease.

Experts believe that, when used as an adjunct to conventional care, laughter can reduce pain and aid the healing process. For one thing, laughter offers a powerful distraction from pain.

In a study published in the Journal of Holistic Nursing, patients were told one-liners after surgery and before painful medication was administered. Those exposed to humor perceived less pain when compared to patients who didn't get a dose of humor as part of their therapy.

Perhaps, the biggest benefit of laughter is that it is free and has no known negative side effects.

So, here is a summary of how humor contributes to physical health.  More details can be found in the article, Humor and Health contributed by Paul McGhee

Muscle Relaxation - Belly laugh results in muscle relaxation. While you laugh, the muscles that do not participate in the belly laugh, relaxes. After you finish laughing those muscles involved in the laughter start to relax. So, the action takes place in two stages.

Reduction of Stress Hormones - Laughter reduces at least four of neuroendocrine hormones associated with stress response. These are epinephrine, cortisol, dopac, and growth hormone.

Immune System Enhancement - Clinical studies have shown that humor strengthens the immune system.

Pain Reduction - Humor allows a person to "forget" about pains such as aches, arthritis, etc.

Cardiac Exercise - A belly laugh is equivalent to "an internal jogging." Laughter can provide good cardiac conditioning especially for those who are unable to perform physical exercises.

Blood Pressure - Women seem to benefit more than men in preventing hypertension.

Respiration - Frequent belly laughter empties your lungs of more air than it takes in resulting in a cleansing effect - similar to deep breathing. Especially beneficial for patient's who are suffering from emphysema and other respiratory ailments.

Source:  http://www.holisticonline.com/Humor_Therapy/humor_therapy_benefits.htm

Being bilingual 'boosts brain power' (BBC)

Learning a second language can boost brain power, scientists believe.

The US researchers from Northwestern University say bilingualism is a form of brain training - a mental "work out" that fine-tunes the mind.

Speaking two languages profoundly affects the brain and changes how the nervous system responds to sound, lab tests revealed.

Experts say the work in Proceedings of the National Academy of Sciences provides "biological" evidence of this.

For the study, the team monitored the brain responses of 48 healthy student volunteers - which included 23 who were bilingual - to different sounds.

They used scalp electrodes to trace the pattern of brainwaves.

Under quiet, laboratory conditions, both groups - the bilingual and the English-only-speaking students - responded similarly.

But against a backdrop of noisy chatter, the bilingual group were far superior at processing sounds.

They were better able to tune in to the important information - the speaker's voice - and block out other distracting noises - the background chatter.

'Powerful' benefits

And these differences were visible in the brain. The bilingualists' brainstem responses were heightened.

Prof Nina Kraus, who led the research, said: "The bilingual's enhanced experience with sound results in an auditory system that is highly efficient, flexible and focused in its automatic sound processing, especially in challenging or novel listening conditions."

Co-author Viorica Marian said: "People do crossword puzzles and other activities to keep their minds sharp. But the advantages we've discovered in dual language speakers come automatically simply from knowing and using two languages.

"It seems that the benefits of bilingualism are particularly powerful and broad, and include attention, inhibition and encoding of sound."

Musicians appear to gain a similar benefit when rehearsing, say the researchers.

Past research has also suggested that being bilingual might help ward off dementia.

Source: http://www.bbc.co.uk/news/health-17892521