FITNESS & MEDITATION 1/21/14 [CAROLYN & MELISSA]

HAPPENS WHEN WE EXERCISE?

▪Physiological Changes ▪What is Cortisol?

▪What are Endorphins?

▪Cardiovascular Benefits (Your Heart!)

▪Musculoskeletal Benefits

IS EXERCISE IMPORTANT??

▪Reduces Blood Pressure

▪Reduces Bad Cholesterol & Increases Good Cholesterol

▪Improves Stamina

▪Controls Weight

▪Enhances Flexibility

▪Reduces STRESS

WHY IS IMPORTANT FOR 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

MEDITATION CAN IT HELP YOU STAY SOBER?

IS MEDITATION IMPORTANT FOR RECOVERY?

YES! ▪ Reduces Stress

▪ Creates an Inner Calm

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

DO MEDITATION?

▪Brain Pathways Change

▪ Increased Creative Flow & Concentration

▪Self-Observation

▪General Mental Well-Being

DOES MEDITATION HELP?

▪Physiological Changes

▪Remember Cortisol?

▪ Improve Immunity

▪Cleansing Toxins

HELPFUL HINTS ▪ There are no rules

o Get comfortable

o You can’t do it wrong

o It can only help you!

PREPARING

▪ Prepare your Environment

▪ Prepare your Body

▪ Prepare your Mind

GETTING STARTED ▪ Breathing

▪ Drifting Thoughts

▪ How Long?

▪ Afterwards

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.