EASY CARDIO WORKOUT COMBATS DEPRESSION

Posted on March 1, 2020 by Mirabai

Easy Cardio Workout Combats Depression. I find myself as you may too, for no apparent reason, feeling a little blue. So I dust off my sneakers and get ready to move because I know cardio exercise improves mood.

Research shows that cardio exercise improves mood because it increases levels of serotonin and endorphins in the brain. These are important neurochemical transmitters, which help to elevate and stabilize your mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

Easy Cardio Workout: More Reasons Why Cardio Exercise Improves Mood

There is more to cardio exercise than serotonin and endorphins. It helps lower adrenaline, a chemical associated with stress to help promote relaxation. And as you become more fit you feel better about how you look and feel. This can give you a positive outlook in general. Try some easy aerobics. You may just cardio dance your troubles away. I make sure I’m exercising aerobically most days of the week, at least for 30-60 minutes. I not only feel my spirits lift while I’m exercising but for many hours afterwards. However if you are just starting to exercise or haven’t been exercising for awhile here is a easy cardio Workout video to help you get going:

Are You Depressed?
The standard symptoms for depression are:

Persistent feelings of sadness or “emptiness”
Sense of hopelessness, worthlessness, and guilt
Inability to enjoy ordinary pleasurable activities, including sex
Noticeable change of appetite, possibly accompanied by significant weight loss or weight gain
Shifts in sleeping patterns, such as insomnia or sleeping too much
Difficulty concentrating, persistent irritability, excessive crying
Preoccupation with thoughts of death or suicide
Decreased energy, fatigue
Persistent aches and pains

Many things can cause depression. They range from some medications to low levels of light during the winter months. Alcohol and a poor diet, as well as inherited predisposition, can lead to the condition as well. Before you decide on asking your doctor for an anti-depressant prescription, adopt the healthy lifestyle habits of a nutritious diet, regular exercise and enough sleep. If things don’t improve, of course, seek medical help.

So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away with this easy cardio workout!

For more info on health and fitness and at home exercise programs for people over 50 visit www.mirabaiholland.com

EASE IN, BECOME MOBILE, GET STRONG, LIVE LONG!

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TAKE CHARGE OF YOUR HEALTH! GET STRONG, LIVE LONG! For more info on health and wellness programs please visit www.mirabaiholland.com

40% OFF FIRST HEALTH COACH SESSION CLICK HERE

GREAT FOR WOMEN WHO WANT TO GET HEALTHY & STAY FIT WITH MIRABAI’S SIGNATURE MOVEMENT TECHNIQUE AND HEALTH COACHING SESSIONS THAT TAKES THE PAIN OUT OF THE GAIN! IF YOU ARE STRUGGLING WITH AGE ONSET ISSUES LIKE WEIGHT GAIN, MENOPAUSE, OSTEOPOROSIS, HEART DISEASE, DIABETES, ARTHRITIS AND MORE YOU. Available on Skype or Phone.

For more information about Health & Wellness coaching contact askmirabai@movingfree.com Follow Mirabai Holland, Certified Health Coach & Certified Exercise Physiologist:

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Fabulous Forever Health IQ Mirabai Holland

Posted on March 5, 2017 by Mirabai

Ready to test your Fabulous Forever Health IQ?

As we are into a new year, it’s time to remind ourselves to be vigilant about our health and fitness. Test your Fabulous Forever health IQ with this at home quiz. Answers are at the end.

For more info on women health and fitness and at home exercise programs come and visit me at www.mirabaiholland.com

Any questions contact me at askmirabai@movingfree.com

Fabulous Forever Health I.Q. Test Yourself Now!

Fabulous Forever Health IQ Self-Quiz
(answers at end)

1. What is the number one killer disease of women?
a. Osteoporosis
b. Breast Cancer
c. Heart Disease
d. Diabetes

2. What does osteopenia mean?
a. Low muscle mass
b. Low bone mass
c. Another word for osteoporosis
d. Strong bones

3. What is the normal % of body fat?
a. 15-20%
b. 22-30%
c. 25-35%
d. 30-35%

4. Which one of the following blood pressure readings is considered a risk factor for heart disease?
a. 110/70
b. 115/80
c. 120/80
d. 140/90

5.What helps to pick up metabolism?
a. Lean muscle mass
b. 1000 calorie a day diet
c. Sleeping 8 hours a night
d. Meditation

6. How much body fat does the average 65 year old woman have?
a. 30%
b. 37%
c. 43%
d. 50%

7. What is sarcopenia?
a. high muscle mass
b. low bone mass
c. high bone mass
d. low muscle mass

8. What is interval training best for:
a. Picking up the metabolic rate
b. Adding variety to your routine
c. Making it easy to get a drink of water
d. Both a & b

9. An optimal program for older people would include activities to improve:
a. strength, flexibility and coordination
b. eyesight
c. digestion
d. jogging

10. What body shape is the one that puts you at less risk for both heart disease and breast cancer?
a. apple
b. pear
c. banana
d. pineapple

11. To be at less risk for heart disease your total cholesterol should be:
a. Above 200
b. Below 200
c. Between 200-220
d. Between 220-225
12. Which is the “good” cholesterol
a. HDL
b. LDL
c. NDL
d. Margarine

13. How much exercise should you do?
a. At least 3-4 times a week, 30 minutes at 60-90% max heart rate.
b. At least twice a week, 60 minutes at 70-90% max heart rate
c. At least once a week, 60 minutes at 80-85% max heart rate
d. At least twice a week, 30 minutes at 70-90% max heart rate

14. What is the equation of finding your target heart rate?
a. 220-age x %
b. 200-age x %
c. 220 x age – %
d. 200 x age – %

15. What does aerobic exercise do?
a. Helps to stimulate metabolism and reduce LDL
b. Helps to develop stronger abdominals and back muscles
c. Helps to build a stronger heart muscle
d. a & c

16. What are the risk factors for heart disease that you can control:
a. Family history, age, menopause
b. Inactivity, excessive alcohol, and high blood pressure
c. Smoking, high cholesterol and triglycerides
d. b & c

17. How often should you weight train?
a. Every day
b. 3 days in a row, 2 days rest
c. 2-3 times a week, alternating days
d. None of the above.

19. When should you start getting annual mammograms?
a. After age 40
b. After age 45
c. After age 50
d. After age 55

20. What are the best types of exercise if you have had breast cancer?
a. Light strengthening and stretching exercises.
b. Walking and swimming.
c. High intensity strength training
d. a & b

21. 54 million Americans at risk for Osteoporosis; what % are women?
a. 60%
b. 70%
c. 80%
d. 90%

22. By the time women are 70 they can lose up to
a.15% bone mass
b. 20% bone mass
c. 30 % bone mass
d. 45% bone mass

23. As a woman goes through menopause what is the main factor that causes bone loss?
a. loss of estrogen
b. fatigue
c. hot flashes
d. light headed

24.What are the 3 areas at most risk for osteoporotic fracture?
a. Spine, neck, foot
b. Hip, shoulder, foot
c. Spine, hip, wrist
d. None of the above.

25. What type of exercise is not particularly effective for loading your bones
a. Weight training
b. Walking
c. Swimming
d. Jogging
ANSWERS: 1. c, 2. b, 3. b, 4. d, 5. a, 6. c, 7. d, 8. d, 9. a, 10. a,11. b, 12. a, 13. a, 14. a, 15.…

Cardio Exercise Improves Mood

Posted on February 6, 2016 by Mirabai

Now that the weather is getting colder and the days are getting shorter, I find myself as you may too, for no apparent reason, feeling a little blue. So I dust off my sneakers and get ready to move because I know cardio exercise improves mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

More Reasons Why Cardio Exercise Improves Mood

Are You Depressed?
The standard symptoms for depression are:

Persistent feelings of sadness or “emptiness”
Sense of hopelessness, worthlessness, and guilt
Inability to enjoy ordinary pleasurable activities, including sex
Noticeable change of appetite, possibly accompanied by significant weight loss or weight gain
Shifts in sleeping patterns, such as insomnia or sleeping too much
Difficulty concentrating, persistent irritability, excessive crying
Preoccupation with thoughts of death or suicide
Decreased energy, fatigue
Persistent aches and pains

So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away.

For more info on women health and fitness and at home exercise programs for women visit www.mirabaiholland.com

GET STRONG, LIVE LONG! SHOP NOW GET 25% OFF ALL MIRABAI’S PRODUCTS PUT CODE: BEFAB CLICK HERE

Follow Mirabai Holland:

www.youtube.com/movingfreedvds

www.twitter.com/movingfree

www.facebook.com/movingfree

And for more info visit https://www.mirabaiholland.com

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Women Over 40 News: Fashion Flash

Posted on August 18, 2014 by Mirabai

Women Over 40 News: It’s Fashion Flash Monday! Our host today is Jodell from BlackCatPlus. Her site is a real find for plus size women for fabulous fashion, beauty and more.

The rest of us Fashion Flashers give you the latest and greatest in women over 40 news for end of summer fashion, beauty, health & fitness to help you feel and look your best! Check us out.

Women Over 40 News

Are you stressed? You might relate to this Fabulous Forever Q & A.

Dear Mirabai,
I am in a high stress job. I exercise at the gym at work at least 3 times a week. I try not to bring work home with me but I am always tense and I have trouble sleeping at night. My mind is racing. Warm milk hasn’t worked, bubble baths make me more tense and I don’t want to take drugs. Any ideas?
Stressed

Dear Stressed,
You are not alone. Stress is one of the main contributors to aging and disease.
It sounds like you have a build-up of stress so it’s important to relieve tension at work as well as when you are trying to fall asleep.
Try this breathing exercise at work and then again as you are lying in bed. It should help relax you and slow down your thoughts. Start with taking a breath and holding it for three seconds and then exhaling. Repeat and hold for 4 seconds and continue each time holding a second longer until you get to ten seconds. After the last breath, keep your eyes closed and focus on a peaceful memory. A place or time when you felt most relaxed. Stay there as long as you can or at night until you fall asleep.

Send your Fabulous Forever questions to: askmirabai@movingfree.com

For at home exercise programs for women over 40 visit www.mirabaiholland.com

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It’s Fashion Flash Monday!

Posted on May 5, 2014 by Mirabai

This week’s Fashion Flash host is cutting edge beauty expert and writer Deborah Chase. Her site, No Nonsense Beauty Blog is your premiere destination for everything 40 plus beauty minus the nonsense.

Fashion Flash Bloggers

And don’t forget the rest of us Fashion Flash Bloggers. We’ve got fashion, health, beauty and shopping just a click away.

I often answer emails from women over 40 who have questions about all sort of lifestyle issues. So here is one I’d like to share with you that is a common problem for many of us!

Question: I am in a high stress job. I exercise at the gym at work at least 3 times a week. I try not to bring work home with me but I am always tense and I have trouble sleeping at night. My mind is racing. Warm milk hasn’t worked, bubble baths make me more tense and I don’t want to take drugs. Any ideas?
Stressed

Answer: You are not alone. Stress is one of the main contributors to aging and disease.
It sounds like you have a build-up of stress so it’s important to relieve tension at work as well as when you are trying to fall asleep.
Try this breathing exercise at work and then again as you are lying in bed. It should help relax you and slow down your thoughts. Start with taking a breath and holding it for three seconds and then exhaling. Repeat and hold for 4 seconds and continue each time holding a second longer until you get to ten seconds. After the last breath, keep your eyes closed and focus on a peaceful memory. A place or time when you felt most relaxed. Stay there as long as you can or at night until you fall asleep.

If you have a question please feel free to send it to askmirabai@movingfree.com

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Aerobic Exercise Improves Mood ©2013

Posted on October 19, 2013 by Mirabai

I make sure I’m exercising aerobically most days of the week, at least for 30-60 minutes. I not only feel my spirits lift while I’m exercising but for many hours afterwards.

Research shows that aerobic exercise improves mood because it increases levels of serotonin and endorphins in the brain. These are important neurochemical transmitters, which help to elevate and stabilize your mood.

In fact one of the known causes of depression is a lowered level of serotonin. Aerobic exercise can be as effective as medication for relieving mild to moderate depression in many cases.

More Reasons Why Aerobic Exercise Improves Mood

There is more to aerobic exercise than serotonin and endorphins. It helps lower adrenaline, a chemical associated with stress to help promote relaxation. And as you become more fit you feel better about how you look and feel. This can give you a positive outlook in general. Try some easy aerobics. You may just cardio dance your troubles away.

Are You Depressed?
The standard symptoms for depression are:

Persistent feelings of sadness or “emptiness”
Sense of hopelessness, worthlessness, and guilt
Inability to enjoy ordinary pleasurable activities, including sex
Noticeable change of appetite, possibly accompanied by significant weight loss or weight gain
Shifts in sleeping patterns, such as insomnia or sleeping too much
Difficulty concentrating, persistent irritability, excessive crying
Preoccupation with thoughts of death or suicide
Decreased energy, fatigue
Persistent aches and pains

So try my take on the old Arlen & Koehler song lyric that Judy Garland sang, “forget your troubles, come on get happy” you can exercise your blues away.

For more info on women health and fitness and at home exercise programs for women visit www.mirabaiholland.com

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…

Women Health and Fitness Quiz

Posted on September 11, 2013 by Mirabai

Here is a women health and fitness quiz to test your health and fitness IQ.

As we come to the end of summer, it’s time to remind ourselves to be vigilant about our health and fitness. Answers are at the end. Good luck in taking this Women Health and Fitness Quiz.

For more info on women health and fitness and at home exercise programs come and visit me at www.mirabaiholland.com

Women Health and Fitness Quiz

(answers at end)