Did Yoga Start Drive to Healthier Habits? - Page 2 - The Horse Forum
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post #11 of 19 Old 11-13-2019, 07:20 PM Thread Starter
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Snail-Mail Song Essential for Aerobics


Harder to get outside as days get colder and grayer, even light drizzle. Wool socks now and coat with hood. Only the Snail-Mail song gets me through each snail-paced 4-minute aerobic jog portion.

Reading newest book — LIFESPAN: WHY WE AGE AND WHY WE DON’T HAVE TO — and find it stating at end of its first section called The Past, that science and Blue Zones show clearly that Intermittent Fasting and High-Intensity Interval Training are found to work for healthier longer lifespan. Says the author incorporates into his life, also.

Will try to encourage more people to do. Snail-Mail song essential in getting me to stick with aerobics three times a week, so luckily, my sister asked me to post link with song again, as by now a year has past.

Sister is the one most important for me to encourage towards aerobics — as I expect someday when old ladies we’ll be living together and taking care of each other (and driving each other crazy with writings to review) — so I’m very happy to re-post the YouTube link so others can learn song’s tune and can recognize when hearing 3rd verse, starting at 1:55, that this is the only piece of it I actually sing (see my word changes below), slowly, stretching that 30-second piece to a minute, over and over. Try it. See if it helps with discipline.

My commitment is that once timer set and song started, my legs MUST go in the round jog motion until timer goes off — no matter how slow, it must be a jog motion, as that is what by body rebels against. Usually 4 complete renditions of the specified verse fills the 4 minutes.

If I reach my target area before timer goes off, which happens more often lately, I’m very pleased with myself and start on it a 5th time. Since I jog a gentle up and down area, gradually going higher, I make my goal to finish each 4-minute portion at crest of a small hill.

When timer sounds, I hit reset (twice on my timer) to restart it and walk 4-minutes until it goes off again (hit twice to restart) then start jogging and repeat until all 8 portions are completed. Therefore, total with walk sections is 32 minutes. Why so hard mentally!

RULES about the jog interval and song:
—Timer set for 4-minutes
(Mine clips onto visor, was 99c at WalMart)
—Song sung very slowly, just keep going.
—I repeat that 3rd verse (4 stanzas) over and over until timer beeps.
—As long as singing, my legs MUST be moving in tiny jog motion.

HERE ARE WORDS (with my adaptations)
—I’m carrying a Letter,
a most important Letter,
a Letter that was Written by God.

(If difficult day, I may use this as first stanza:
—I’m carrying a Problem,
a very heavy Problem,
a Problem I am giving to God.
Sing that only once, must trust you’ve given problem away!)

—I’m traveling so fast,
I’m sure that you’re aghast
or at the very least you are agog.
(Laugh at self and pick up pace!)

—I’m the snail in the mail,
I will get there without fail,
leaving a trail in the dust.

—Delivering an envelope,
as fast as any antelope,
onward & upward I thrust.

As I’ve said to my sister, I’m literally “running for my life”, trying to keep away from cancers and dementia as aging. Only time will tell if successful.
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post #12 of 19 Old 12-02-2019, 04:38 PM Thread Starter
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40-Year Experiment Requires Commitment

Only three times a week, but feels like aerobics come around so often! Must be done or I’m failing my defined experiment: Yoga daily, balance and core-strength twice weekly, aerobics thrice weekly, same healthy breakfast every day about 11, try to always put greens and vegetables with dinner about 5p, Dr. Mosley’s-type fasting once a week, now added David Sinclair’s daily NMN, Resveratrol and Metformin, which seems to be rolling back the clock a bit on energy, will get 3-month blood tests next week.

Stop procrastinating — I pull on boots, gloves, heavy coat, visor with timer, fanny pack with phone and dog leash – head out the door. Was late getting out, so cold. Good idea to delay to see if bit warmer when hour later?

Snow makes trail slippery. Snail-mail song keeps feet slowly turning to rhythm while head fills with other thoughts. Towards end when cutting across top of hill on trail, the big white dog has learned to come and allow me to lean on broad back so as to keep from sliding down steep areas. Calmness another valuable trait of breed. Had heard makes good therapy dog, but next time will stick to road when going back. Falls too dangerous.
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post #13 of 19 Old 01-18-2020, 03:57 PM Thread Starter
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CALIFORNIA DREAMIN’….. and JOGGING
Schedule disrupted when on road to parents’ home in CA, but loved the warmer weather once there (70 degrees!), so did yoga then headed out for aerobics. Neighborhood seems very safe, but — since hearing of homeless moved to CA for winter, with one even found wandering about parents’ property — I carried bear spray in hand with safety off and practiced at eye level on bushes when going through wooded solitary area.

Nicer was noticing that saying hello to those out walking made me feel happy. I think oxytocin must be released similar to when having hugs simply by sharing a smile and good feeling with others, as when finishing jog/walk, I’ve said to at least 5 people, “Good morning, cute doggy!” or some version, “happy dog!” if not so cute, maybe even, “protective dog!” if seems bit aggressive as I pass, and by then, nearing home, I’m feeling joyful and ready to face the day!
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post #14 of 19 Old 01-28-2020, 04:49 PM Thread Starter
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8-Min Balance & Core Strength (Part 1)

On Tuesday and Saturday, after daily yoga, comes a simple 8-minute balance and core-strengthening routine. Not sure why, but I dislike it so much that I procrastinate, finding small chores to do, before even starting yoga. Once yoga finished, when on the mat, the 8-minute routine follows naturally, as has its own 30-second song to keep each element going.

Realized when out walking last week that I’ve never even posted what’s done in the 8-minute routine. Hard to describe in words, so planned to make the video, but 2 years have passed now; how can friends join in this part of experiment if I don’t tell them how to do it?

Since video still in future, decide must list out procedures. Tried to do last week and found difficult; today, I decide can manage if just put out one smaller piece at a time. Today, focus on reasons need to do exercises for balance and core-strengthening as age.

Read that extremely important to improve balance as aging, since falls are number one cause of disability and injuries leading to death in elderly (not nice wording, but is what we’re all becoming.) Balance is helped, also, by strengthening body’s core.

The actual importance of focusing on these specific items came to my attention years ago when attending a health event and listening to an orthopedic surgeon tell about 70-year-old tri-athletes who looked inside like 40-year-olds.

He’d come up with a plan by which all people could realize those benefits. That will be subject of next post. For now, enjoy the day and get mentally prepared to add this small routine to your life at least one day a week!
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post #15 of 19 Old 02-04-2020, 05:14 PM Thread Starter
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Face The Future: 8-Min Routine (Part 2)

Saturday morning and again Tuesday are days for short balance and core-strength routine. Sure enough, I procrastinate, reading THE HAPPINESS PROJECT – chapter called Eternity is about spirituality; Blue Zones indicate spirituality important for longevity, so I enjoy reading about St. Terese of Lemieux, who died of TB at age 24 in 1897, yet left such a legacy of writing.

Yoga done, I next pickup book called THE VIBRANT LIFE by Amanda Haas. She, like me, appears at certain age to have realized must start putting healthy things in life. The book has many easy delicious gorgeous-looking vegetable recipes. In front, it has yoga poses, I see that regular planks have arms straight down. Mine done on forearms, as seems better since I starting at such later age. I lay book down and start on exercise.Easy once started, as song takes me through to end.

However, back to discussion of reason started with balance and core-strength routine. As said last time, I received a handout by orthopedic surgeon, handout shows, he said, necessary things to keep inside of our bodies at a more youthful age. That handout called F.A.C.E the Future. It had nice diagram showing each letter of FACE, as described below.

F is Flexibility (that covered by daily yoga routine)
A is Aerobics (that covered by High-Intensity Interval Training, even if done at snail’s pace, I hope)
C is Carry a Load (which he says are planks and wall-sits; I call Core Strength)
E is Equilibrium (he shows stork pose, I added Eagle pose and one other movement; call it balance)

After several years of seeing F.A.C.E. the FUTURE handout pasted on my bathroom wall, it finally took root in me and a simple routine came to mind.

I love my routine and especially having the 30-second song to keep it going so much, that I’ve even used a different kids’ song and taught the 3- minute balance portion (1-1/2 minutes on each leg, takes 3 repetitions of song for each leg) to children needing better balance for horse riding, x-c skiing, gymnastics.

Enough time spent writing today. The difficult part has seemed how to describe the exercises, will try to do that next time.
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post #16 of 19 Old 02-05-2020, 06:30 PM Thread Starter
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Passion/Purpose Similar?

Reading The Happiness Project early this morning and in chapter titled Pursue a Passion, i.e. shall you find and follow yours for happier life, the author is saying that she wrote each day during that month (September for her) and by end had created a novel of over 50,000 words. She tells about a book that outlines how to do it. Not sure if I want that book or that project; although reminded me that an important Blue Zones longevity element is purposeful living.

I can see my sister doing the novel-in-30-days, as since retiring, she’s become a published writer of poetry and already produced her memoir, so another book would probably be easy for her, but what about me?

I’ve no interest in writing a novel, but is a memoir something I want to do or would simply posting smaller writings each day on the blog be more enjoyable and create a sort of late-life memoir along the way?

Yes, I think so — that’s what I’ll do. Fits better with my unexpected newer passion of encouraging people to join me in a 40-Year Experiment to be Healthy2aHundred; or even, since now part of David Sinclair’s LIFESPAN experiment, perhaps even healthy, he says, to 120.

Is more fun if other people join and tell me when they’re trying new healthy things, but it seldom happens. I wonder, do people feel they jinx themselves if saying will be healthy to 120?

I’m a fatalist, as more likely to think that whatever is meant to be will be, and yet, also a dreamer, believing firmly that affirmations have directed my life towards good things imagined. What about you?
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post #17 of 19 Old 02-08-2020, 12:59 AM Thread Starter
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Better Sleep for Energy

Aerobics this morning, the snail-mail song keeps my legs going up hills, which pleases me. During walk portions when other thoughts allowed, I realize still difficult to finish the “Balance and Core-strength” post, as will take too much time to get it just right. What is good subject for today?

Decide again on topic from THE HAPPINESS PROJECT. Author’s first subject, titled Boost Energy (Vitality), is where she talks about needing better sleep for more energy. She says she’s going to bed at 9:30p, which doesn’t seem to work for me, as 10:30 is earliest can seem to manage. Can I do something to sleep all night and even a bit longer in the morning? As read so often and again there— darken the room.

Even though our bedroom seemed dark now since closing blinds and pulling across the lightweight curtains, I realized there was still light coming thru on bright moon nights or even from lights passing by on roads or from neighborhood streetlights. Then, as days get longer, the most powerful light of all was seeping ever more early thru my blinds.

I’d struggled to pull across the older style curtains and since they not doing the job completely, I searched for and found an easier-to-slide style with darker, heavier fabric. Have linked it here in case others need.

Two weeks now and it seems to be working as planned. I’m sleeping through night more often and waking naturally at 6:30a, when I fling curtains aside to let natural light come it so as to wake husband; crops may be resting for the winter, but still plenty of home projects for him to take care of.

Question is, do I actually feel any better? Hard to know, as still exhausted towards 5 p.m. Okay, since that’s the time for happy hour, right? Will accept it and appreciate having more energy in the mornings.

https://smile.amazon.com/GreenSet-Th...NJ/ref=sr_1_1?
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post #18 of 19 Old 02-11-2020, 07:38 PM Thread Starter
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Sing in Morning: 8-Min Routine (Part 3)

Weekend guests left this morning, so yoga and exercise came after seeing them off. During yoga while breathing Good-In, Bad-Out, my mind gave memory of first on-stage duet singing experience when 7 years old. Me and my friend, adorable little blond girls both, chosen to sing Onward Christian Soldiers at our small school’s assembly (was grades 1-6, with 3 grades each room.)

I wonder what happened to that girl, as the family moved before we finished grade 6. Therefore, during my usual “procrastination period,” i.e. before starting 8-minute exercise routine, I went to computer, searched her name on Facebook and PM’d a possibly right-aged person. Justified by thinking that connections important and will be good to remind her of that early point in our lives.

Then did the 8-minute balance and core-strength routine. Felt happy while singing out loud the 30-second song for each segment; remembered, as Gretchen Rubin says in THE HAPPINESS PROJECT, that research shows singing in the morning contributes to happier start to day.

I head out for daily walk when finished with exercise, as have realized that only during walks do blog posts most reliably come to mind. Perhaps, I think, morning singing is why I’m happier during last few years, since have snail-mail song with aerobics on 3 days a week and have singing 2 days a week during the 8-minute exercise routine. That leaves 2 days without any morning singing. What shall I do on those days?

Our house guests introduced a lovely song at dinner each of 3 nights. Something from her religious tradition, my friend said; it was like a prayer before the meal. I believe words were, “We gather together to ask the Lord’s blessing; we ask the Lord’s blessing on all that we do.”

I decide, since husband and I not usually having formal sit-down dinners except if company present, that I’ll make that blessing song part of drinking the morning potion of NMN & Resveratrol. Probably good to have a blessing on that experimental new routine.

However, now will start on Part 3 of the 8-Minute Balance and Core-Strength Routine’s post by giving you the 30-second song I use, repeated over and over during each segment of the routine. It’s the easy-to-sing Battle Hymn of the Republic. More familiar to you, possibly, when I say it starts out, “Mine eyes have seen the Glory of the coming of the Lord…..”

I slightly revise it to words that I remember (even if wrong), by continuing, “He is trompling out the vineyards where the grapes of wrath are stored.” Then, have never known correct words for the next part, so I sing, “Da-da-da-da-da-da-da-da-da-da-da-the-mighty-sword, His truth is marching on.” Then the course, known to everyone: “Glory, glory, Hallelujah. Glory, glory, hallelujah. Glory, glory, hallelujah, His truth is marching on.”

If sung at the pace the writer intended (by listening to Johnny Cash sing it on YouTube), it goes excruciatingly slowly and lasts a full minute. Therefore, I speed it up to the pace I’ve always known, which makes it last exactly 30-seconds. Proven by watching second hand on clock many times while doing wall sit, which will be described in Part 4.

Therefore, practice this song to get ready for Part 4, which will describe each segment of the routine and while doing it, you will sing this 30-second song exactly 15 times to get you through the entire routine. Actually, only 7-1/2 minutes of exercise. All the best, until next time!

Note: As said previously, if helping children do balance exercises, you can use a song they like better and if sung slowly it will last 30 seconds, which is the Do-Re-Mi song from Sound of Music.
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post #19 of 19 Old 02-18-2020, 06:29 PM Thread Starter
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Balance & Core: 8-Min Routine (Part 4)

Lots of family arriving due to holiday, so changed schedule to put aerobics a day early, then 8-minute exercise on Friday morning. No procrastination!

Very enjoyable to spend time with family and an important Blue Zones element. All left today, so finally posting actual routine. Balance first (1-1/2 minutes standing on each leg while doing different poses), planks next (1 minute each with front, side, side), then wall sit (90 seconds).

Balance:
1) This first part was seen in a golf magazine and said to improve body turn and balance — Bring leg up, knee bent, to about waist high; bring leg across in front of you by keeping upper body straight and using hip swivel to help move leg across and back for 30 seconds; singing the song (see Part 3 post) makes the 30 seconds pass quickly for me with laughter. At end of 30 seconds, keeping foot off floor, grab foot with hand on same side as raised leg and move into Stork Pose.

2) Stork Pose involves holding foot off floor with hand while stretching leg back and body forward with free hand outstretched to make the stork’s head. As balance improves, move out-stretched leg and opposing out-stretched arm into different levels or positions to offset balance so body learns to correct quickly. Again, singing the song makes those 30 seconds pass quickly for me. At end of time, immediately move upraised foot into Eagle Pose.

3) Eagle Pose is to place the foot of outstretched leg behind knee of the leg anchored on ground; then raise same side arm up and out into 90 degree position, wrap other arm under the 90-degree arm and bring hand up on outside so that both hands make a form looking like the eagle’s head, i.e. body will be very straight as if being a bird on a perch surveying the landscape. Balance is very hard to maintain when first doing this pose; as balance improves, bend the knee to lower and raise the heavy body. When finished with these 30 seconds, put foot on floor and raise other leg to start with first balance exercise and go through same routine for other leg.

When finished with all three positions for both sides of body, drop to floor for core strength.

As describe in Part 2, the orthopedic surgeon had shown on his diagram F.A.C.E. the Future that planks are a valuable exercise for what he called “carry a load” and I call building core strength. I got further encouragement towards doing planks when friend told me she heard Cher saying that at age 70 she does 5 minutes of planks. You might want to do more, but I decided that my routine with 3 minutes done twice a week is sufficient for me, as follows.

Core Strength:

1) Front plank, since I started at late age, is done with forearms resting on floor, body raised to make a “plank” between the toes and upper arms/shoulder. While raising the body, tighten and pull in all of the groin area to help keep muscles around pelvis strong and help stave off the unfortunate incontinence that sometimes comes with old age; both urinary tract and rectum are helped with tightening exercise. Do one complete minute. (If younger person, you may want to do plank position with arms completely out-stretched.)

Doing a complete minute means two renditions of the 30-second song. I keep track of which rendition I’m on by having my hands balled into loose fists during first 30 seconds and then vigorously pointing fingers straight out during second 30 seconds. You’ll be amazed how easy it is to forget, when this becomes habit and your mind drifts away to other things, if you’ve already done 30-seconds or are still on first pass-through, so I suggest having a method to know.

2) Next, for side plank, roll onto one side with weight still on forearm, lift side off ground and have body make a sideways “plank” between foot on ground and upper arm/shoulder. Again, will do for one minute. To keep track of which 30-second portion I’m doing, I bring upper hand down and tap underside of waist to encourage the upheld position, and then, when starting second 30 seconds I raise that arm straight up pointing towards sky, which seems to help it become stronger and feels victorious. When finished with one side, roll over and do same on other side.

3) For final core-strength exercise, the F.A.C.E the Future handout said “wall sits.” I was excited to remember I’d seen these in swimmer Diana Nyad’s book in 1980 while I was in Alaska and going to a gym provided by Arco for its employees on the North Slope. She called the exercise 90-90s, since back is against wall and lowered to position with legs at 90 degrees, then that position held for 90 seconds. For me, that means the little song is done three times.

Again, you will be surprised, but if not having something to tell you which rendition of song you are on, it is easy to forget and, to be sure you’ve done the 90 seconds, you may have to keep going. Therefore, during first 30-seconds, I tap fingers on legs, then for 2nd time, I raise hands and place arms against wall, as if in surrender (saw that as chest expansion exercise on a golfer video), then for 3rd part, I stretch the arms and hands up while still keeping shoulders against wall. Is hard!

So there you have it. An 8-minute routine to improve balance and core strength for safer aging. Or, possibly, even for greater safety while walking, skiing, riding and running at any age. Hoping some will tell me if they able to follow and have included in their own program for healthier life!

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