FITNESS & MEDITATION1/21/14 [CAROLYN & MELISSA]

WHAT HAPPENS WHEN WE EXERCISE?

▪Physiological Changes▪What is Cortisol?▪What are Endorphins?▪Cardiovascular Benefits (Your Heart!)

▪Musculoskeletal Benefits

WHY IS EXERCISE IMPORTANT??▪Reduces Blood Pressure▪Reduces Bad Cholesterol & Increases Good Cholesterol▪Improves Stamina▪Controls Weight▪Enhances Flexibility▪Reduces STRESS

WHY IS FLEXIBILITY IMPORTANTFOR EXERCISE?▪ Arterial Health

▪Bone and

Joint Health

▪Mental Health

[REMEMBER ENDORPHINS?]

THE WARM UP▪Toes to Sky

▪Lateral Flexion

▪Arm Shrugs with Breathing

▪Arm Raises

EXERCISES▪Squats (Listen to your body!) + Static

Hold

▪Lunge Drops + Static Hold

▪Deadlifts

▪Seated Knee Extension

COOL DOWN▪Hamstrings

▪Quadriceps

▪Chest

▪Hips

MEDITATIONCAN IT HELP YOU STAY SOBER?

IS MEDITATION IMPORTANT FOR RECOVERY? YES!▪ Reduces Stress

▪ Regulates Mood

▪Creates an Inner Calm

Please Remember: it is used as a Tool [not a solution] against a possible relapse

WHY DO MEDITATION?

▪Increased Creative Flow & Awareness

▪Increased Concentration

▪Reduces Anxiety

▪Increases Optimism & Compassion

HOW DOES MEDITATION HELP?

▪Physiological

Changes

▪Remember Cortisol?

▪Interleukins … huh?

▪Reduced Toxins

PREPARING▪Prepare your Environment

▪Prepare your Body

▪Prepare your Mind

GETTING STARTED▪Breathing

▪Drifting Thoughts

▪How Long?

▪Afterwards

HELPFUL HINTS▪There are no ruleso There is no specific positiono You can’t do it wrongo It can only help you!

REFERENCES"Cortisol level: MedlinePlus Medical Encyclopedia." U.S National Library of Medicine. U.S. National Library of Medicine, n.d. Web. 19 Jan. 2014. http://www.nlm.nih.gov/medlineplus/ency

"Flexibility." Medical News Today. MediLexicon International, n.d. Web. 19 Jan. 2014. <http://www.medicalnewstoday.com/releases/166574.php>.

Klawitter, Mike. "Meditation Could Help Alcoholics Avoid Relapse." UWSMPH. University of Wisconsin, 08 Feb. 2010. Web. 16 Jan. 2014.

Myers, Jonathan. "Exercise and Cardiovascular Health." Exercise and Cardiovascular Health. N.p., n.d. Web. 16 Jan. 2014. <http://circ.ahajournals.org/content/107/1/e2.full>.

Zgierska, Aleksandra, David Rabago, and Neharika Chawla. "Mindfulness Meditation for Substance Abuse Disorders." NIH - Public Access (2010): 266-94. Print.