Sports scientist and fitness trainer Joanna Hall has created a new walking workout designed to realign the body and burn fat.

Joanna created Walk Your Waist Off because she believes too many people are walking incorrectly and therefore failing to build any strength or fitness.

She says people rarely make use of their natural stride, and few are fully aware of the natural pressures of gravity on the internal organs. By learning how to position our muscles properly during walking, it is possible to feel and look better.

Better posture, balance and strength all combine to reduce muscle and joint pain, while walking improves cardiovascular health and builds stamina.

Joanna says her walking workout is “ideal for anyone who is post-op, or has a chronic health problem such as arthritis, as it strengthens the body from the inside.’’

By strengthening the protective wall of connective tissue that protects our internal organs, the body becomes tighter and more supported – like wrapping cling-film around your insides. This reduces both the risk of injury and back pain.

Here are some tips from Joanna for walking correctly:

1. Concentrate on the ball of your foot landing on the ground in a rolling motion, followed by your toes. Imagine you have Velcro on your feet and you’re peeling them off the ground.

This movement as you walk should help you become more aware of a stretch in your quads, hamstrings and glutes.

2. Try to create a gap between your hip bone and lowest rib to alleviate pressure on your hip joint and tone your abdominal muscles. As you move, try to keep your hips fairly still as if you are balancing a glass of water on each. This will encourage your glutes to activate, therefore burning more calories due to the extra work.

3. Think about lengthening the distance between your shoulders and your ears. Try not to jut your chin out or stoop. Let your arms hang freely – no fierce movements or stiff elbows! This should naturally ease any stiffness in your neck, shoulders and back.

Physical exercise is necessary for good health and fitness. If you are interested in alternative therapy for pain relief, please visit our Therapy Topics page.

View and comment on the original Telegraph article.

Genevieve Roberts first took to the yoga mat to escape her grief, but it turned out to be the start of a life-changing journey.

It had been a year since Genevieve’s father lost his battle with cancer when she first turned to yoga. The year following his death had been a dark one, going from shock, to intense sadness and back to shock again. A dark cloud had been following her around, filling her mind with incessant and painful thoughts.

In an attempt to quiet her mind, Genevieve attended her first yoga class. Surrounded by lithe-bodied pros, she felt particularly weak in that first session. She soldiered on regardless, taking refuge in child’s pose often and emerging at the end drenched in sweat.

While yoga did not magically still her mind, it offered her awareness:

“At least when I was on the yoga mat I was aware of the constant humming: much of the rest of the time I was so sucked up in my thoughts I couldn’t even see them repeating themselves in my head time and time again, hundreds of thousands of times.”

This is partly the reason she continued her practice. She also felt an incredible sense of freedom doing something she hadn’t expected of herself and did not think she could achieve. Slowly but surely Genevieve began to see changes in her body; she felt lighter, freer with a stronger core.

Keen to learn more she decided to sign up to a teacher training class. While she had no plans to become a yoga teacher, she was determined to deepen her practice. The training itself was intense, and it took time for Genevieve to free herself from a poor posture derived from years of desk work. Today Genevieve finds herself teaching yoga and inspiring others to heal through yoga.

The training helped Genevieve become more aware of her body and mind, which in turn helped her learn more about herself and her grief.

Genevieve’s trainer Dylan has no doubt that yoga is a useful technique when dealing with matters of the mind. He says by focusing on the body it helps practitioners gain perspective and a degree of separation from their thoughts. Yoga therapy is an ongoing journey, and one that can bring a sense of freedom and empowerment.

If you want to find out more about yoga as a form of therapy, please see our Yoga Therapy page.

View and comment on the original Independent article.  

Research shows meditation in school can reduce stress levels and improve exam grades.

Spending a few minutes every day meditating can give teachers and students a renewed sense of calm that lasts all day and benefits both emotional and physical health.

Most forms of meditation practiced in the UK today focus on the idea of mindfulness, which encourages a heightened awareness of daily moment-to-moment happenings. People use mindfulness to become more aware and accepting of their thoughts and emotions.

Mindfulness can be used in schools to make teachers and pupils more aware of how their daily experiences in school are impacting their state of mind. It can help them to centre themselves and calm their thoughts and reactions for the rest of the school day.

Meditation focuses on compassion. It can be used to cultivate more positive, caring thoughts and feelings towards other people. This can help form happier communities by dispelling negative feelings and forging positive relationships between students and teachers.

There are many scientific studies showing the benefits of practicing meditation. Researchers at Standford University, U.S., found that those who practiced mindfulness felt calmer in their everyday lives than those who did not.

It is also thought that meditation can help people lead longer and healthier lives by boosting the immune system.

A study at Santa Clara University found that developing self awareness can help people devise strategies for dealing with everyday stress. In a school environment, this could improve students’ grades and help calm exam nerves. It could even reduce bad behaviour and aggression in the classroom.

Andre Jones, head of religious studies and sociology at Goffs School, Hertfordshire writes: “Although meditation is not for everyone and can seem bizarre and pointless to many, its use in schools is now being championed by academics and educational charities.”

Many types of alternative therapy aim to centre the mind and increase mindfulness levels. To find out more, please visit our Therapy Topics page.

View and comment on the original Guardian article.

Commonly used as a relaxation technique, aromatherapy has a range of other health benefits too.

The National Association of Holistic Aromatherapy has defined aromatherapy as “the art and science of utilizing naturally extracted aromatic essences from plants to balance, harmonize and promote the health of body, mind and spirit.” The therapy uses essential oils taken from flowers, herbs, barks and seeds.

Currently there is little evidence to support its effectiveness in preventing and treating illnesses, but various clinical studies have revealed it to be an effective complementary therapy method.

Health benefits of aromatherapy include the following:

Reduces stress

Lavender scents in particular have been shown to reduce stress levels. One study revealed that those using aromatherapy felt less pain and had lower stress levels than those who weren’t using aromatherapy during a stressful situation.

Lifts depression

Fresh citrus scents are known for their uplifting effect, reducing the symptoms of mild depression. Ideal for those needing an energy boost, orange and lemon scents will perk you up.

Helps you manage pain

Clary sage is a well-known aroma that helps reduce feelings of pain. This natural scent is best known for its success in relieving menstrual pains.

Reduces blood pressure

Studies have shown that aromatherapy can reduce blood pressure in patients with hypertension.

If you want to give aromatherapy a go there are different ways you can experience it: massage, inhalation, or (our favourite method) by adding a few drops of oil in a warm bubble bath.

If you want to find out more about essential oils and their uses, please see our Aromatherapy page.

View and comment on the original Inspiyr article.

Cancer claims over a million lives every year, making it one of the most feared diseases in the world. When modern treatments prove ineffective, people tend to look at alternatives for relief.

There is no one-size-fits-all treatment for cancer. For every individual case, there is a different treatment. Over the years the use of alternative therapies such as homeopathy, Ayurveda and naturopathy have been gaining in popularity around the world due to their non-invasive nature and reduced risk of nasty side-effects.

Naturopathy looks at the overall lifestyle of the cancer patient in a bid to change their living conditions, diet and exercise.

The main premise of naturopathy – as with many alternative therapies, is that there is a life force running through each of us keeping us alive. A healthy life force keeps the body and mind functioning correctly, while any blockages or disturbances create imbalances and diseases.

Naturopathy is most commonly used for treating the side-effects of modern cancer treatment such as chemotherapy, radiotherapy and surgery. These invasive therapies often lower the immune responses and invite weakness, fatigue and infection. Naturopathy is thought to boost energy levels and strengthen the body to give it a better fighting chance.

It is thought by some scientists that naturopathy helps rid the body of toxins, thereby strengthening the immune system.

Some studies even show that patients have smaller tumours after undergoing naturopathy alongside their regular treatment programme.

To find out more about how this therapy works, please visit our Naturopathy page. Always seek advice from your GP before opting for a different course of therapy as it may not be compatible with the drugs you are already taking.

View and comment on the original iTechpost article.

From walking meditation to daily life practice meditation, there are many alternatives to sitting down for hours on end trying to clear your mind.

Meditation is a practice that is constantly being studied, with more and more health benefits being discovered. So far, studies have revealed that regular meditation can help reduce anxiety and sensitivity to pain, ward off illness, prevent stress and even improve cognitive function.

As great as this sounds – what if you struggle to find the time to shut yourself away and meditate for hours on end? Thankfully, sitting on a cushion and chanting is not the only way you can meditate. The following four methods can easily fit into your life and do not involve uncomfortably crossing your legs…

1. Walking meditation

In the Zen tradition, walking meditation is called kinhin and calls for practitioners to walk slowly and continuously whilst staying aware of the mind and body. To get the most from this type of meditation breathe deeply and really experience the motions of the body. As the movement needs to be continuous, be sure to pick a large area like a park or field where you can roam safely.

2. Tai Chi

Meaning ‘Grand Ultimate’ in Chinese, this ancient wellness practice looks to align energy in both the body and mind through moving meditation. The contemplative practice helps to realign this energy, or chi, which can cause pain and illness when misaligned.

3. Dance meditation

Have you ever really let loose on the dance floor, not giving two hoots what others are thinking? Well, dance meditation takes this concept to the next level. The practice asks participants to let go of the ego and surrender themselves to the rhythms and ecstasies of movement. Some classes even encourage shouting, jumping and any other primal noises/actions.

4. Daily life practice Meditation

Also known as Samu work meditation, this practice encourages you to employ meditative techniques in daily tasks such as washing the dishes or walking to work. The technique calls for practitioners to slow down these types of tasks to half speed and to be extra mindful and focused on thoughts.

If you want to find out more about alternative therapies and complementary treatments, take a look at our Therapy Topics page.

View and comment on the original Greatist article.

Wilderness Therapy

A number of alternative therapies are changing the way we approach mental health treatment. Now new and creative therapies are being developed to accompany talk therapies and drugs, including the following four:

1. Music Therapy

Many of us are already well aware of the therapeutic quality of both playing and listening to music. Some of us like death metal on top volume when we’re feeling stressed, while others prefer to lie back in a bubble bath listening to Enya. Now scientific studies show that music really can lower stress levels and even increase pain thresholds.

So what does a music therapy session involve? The therapist (with all the right credentials) will develop music-related activities, such as listening to tracks, creating melodies, or writing lyrics, in order to alleviate pain, manage stress, or reach an individualised goal tailored to the client’s own needs. The idea is that clients can channel their physical or emotional pain through their creativity and concentration, thereby promoting general physical and mental wellness.

2. Primal Therapy

Founder of primal therapy Arthur Janov believed that mental health problems could be treated by ‘re-experiencing’ past traumas (such as illness, or feeling unloved). The methods included crying, screaming, or hitting things in order to vent the ordeal. Janov believed that if we repress traumatic memories, we develop problems like ulcers, high blood pressure, sexual dysfunction and mental health problems. Primal therapy provides an outlet for people to express the guilt, sadness, or anger they feel so they can let go of unresolved emotions and finally move on in life.

3. Wilderness Therapy

The idea of wilderness therapy is to promote personal growth through interaction with the great outdoors. By learning survival skills, participants become self-sufficient and build confidence in their own abilities as individuals. Scientific studies show that spending time outside leads to a number of health benefits, from lowering anxiety levels, to boosting self-esteem.

4. Art Therapy

Art therapy first became popular in the 1940s. It utilises the creative process of art to help the client explore and express their emotions. Through sculpting, painting, drawing and other art forms, participants develop self-awareness, learn how to manage emotions and come to terms with past trauma. The art becomes a kind of ‘visual language’, enabling them to express their feelings where words fall short. Art therapists are required to have a master’s degree and are trained in psychology, human development and counselling. Some studies show art therapy can help improve the mental wellness of women with fertility problems, and mental health patients during rehabilitation.

There is a huge range of alternative therapies available for both physical and mental well-being. We have information pages on a number of therapies, which you can access by visiting Therapy Topics.

View and comment on the original Shape article.

The UK’s favourite hot beverage can have some great health benefits – read on to see which types are particularly beneficial.

For many of us, tea seems to have a magical quality, with its ability to cool us down in the summer and warm us up in the winter – tea seems to make everything feel better (plus it tastes rather delicious with cake). But did you know that many types of tea are actually beneficial to our health?

The following teas are particularly healthful, so put down the fizzy drinks and start brewing…

Oolong

Oolong tea is great for burning excess fat as it activates enzymes that cut down triglycerides (a type of fat in the blood). A study on the tea revealed that women burned more fat when drinking oolong tea than whose who drank just water. On top of this, the tea contains niacin, which helps to detoxify the body.

Black

One of the most highly caffeinated varieties of tea, black tea contains theaflavins and thearubigins, two types of antioxidants that have been associated with lower cholesterol levels. It is thought that drinking three cups of this tea a day can cut your risk of stroke by 21%.

Green

One of the best-known ‘health’ teas, green tea is a great source of catechins, another type of antioxidant. One study revealed that drinking one cup of green tea a day could help lower the risk of cardiovascular disease by 10%.

Chamomile

Chamomile tea has been used for centuries as a natural remedy and has many health benefits. Research has shown that the antioxidants present in chamomile tea could help stunt the growth of cancer cells and prevent certain side effects of diabetes.

Lemon and ginger

Lemon contains pectin and limonen, both immune boosting compounds and ginger has an active ingredient called zingiber which can alleviate a range of ailments including nausea. Together this duo is a powerful weapon against bacterial infections, in fact – one study suggests that this tea can even kill bacteria linked to salmonella!

If you want to find out more about natural, alternative and complementary therapies take a look at our FAQ section for more information.

View and comment on the original Inspiyr article.

One in three adults in the UK has high blood pressure and while the condition does not have any obvious symptoms, the effects on your health are serious.

High blood pressure, or hypertension, is defined by a reading of above 140/90 – doctors like our pressure to be around 110/70. Our blood pressure rises when the arteries in our hearts grow narrower with age or due to deposits of cholesterol. Because of this, those with high blood pressure are three times more likely to develop heart disease and/or suffer a stroke.

If your blood pressure is severely high, you will need to take medication to help bring it down; however, if it is just on the way up, there may be some natural remedies you can try to help bring it back to normal.

Eat wholegrain

The Journal of Family Practice published a study that showed eating wholegrain oat cereal instead of a refined version helped to lower blood pressure enough for some hypertensive patients to reduce their medication or come off it entirely. Try to eat plenty of wholemeal breads and pasta and always opt for wholegrain cereals.

Purple power

Getting your five a day is a great start, but if you have high blood pressure, this should be a minimum. Fruit and vegetables both help to counteract the effects of salt, which is known to heighten blood pressure. Purple fruit and vegetables seem to be particularly beneficial thanks to their colour pigments called anthocyanins which help to increase blood flow and relaxes blood vessels. Try to include purple foods such as blackcurrants, aubergines and blueberries to feel the benefits.

Relax

While stress is not thought to significantly contribute to heightened blood pressure, relaxing can certainly help to lower it. Research has shown that those who listen to a relaxation CD three times a week for four months showed an average blood pressure drop of 6.4%.

Get a dose of vitamin D

Research has revealed that vitamin D could work as well as some blood-pressure medication. So if you aren’t eating oily fish weekly or getting plenty of sun, consider taking a vitamin D supplement.

If you are interested in other complementary therapies, why not browse through our Therapy Topics to find out more?

View and comment on the original Express article.

The following breathing techniques can help to relax or revive you in less than 10 minutes.

For many of us, the search for products that can help relax us is a constant struggle, but it turns out all we need are a pair of lungs and a little time.

Controlling your breath not only keeps the body and mind functioning at their best – it can also help reduce blood pressure and promote a feeling of calm. Many experts encourage us to use the breath as a way of increasing mindfulness and awareness. The following breathing techniques can help you keep calm and carry on…

Equal breathing (or Sama Vritti)

One of the easiest breathing techniques is all about balance. Breathe in for a count of four and then exhale for a count of four (breathe through the nose). Once you are comfortable with this feel free to increase the count to six or even eight. The overall effect can help calm the nervous system, reduce stress and increase focus. This technique is particularly good for those who struggle to drop off to sleep as it helps distract you from overthinking.

Abdominal breathing

Put one hand on your chest and the other on your belly. Take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates. Aim for six to 10 deep breaths to reduce blood pressure and heart rate. This technique is great for when you feel stressed, i.e. before an exam or presentation.

Alternate nostril breathing (or Nadi Shodhana)

This breath is said to calm and balance the mind while giving the body an energizing effect. Hold your right thumb over your right nostril and inhale deeply through the left nostril. At the peak of the inhalation, close off your left nostril and exhale through your right. Continue this pattern, alternating the breath. Great for those in need of an energy boost, this technique can help you focus and feel more awake… and is much better for you than coffee!

If you want to find out other natural ways to relax or revive yourself, take a look at our Therapy Topics and browse the therapies.

View and comment on the original Greatist article.