For Ideal Performance State (IPS) or In the Zone Training. Call +65 94312135

emWave Personal Stress Reliever

MInd Training for TaiChi. Call +65 94312135 or email to tsenyu1@singnet.com.sg

TAI CHI SYNERGY SERVICES

Basic Postural Education and Treatment. Call +65 94312135

The self-treatment will mobilise the stiff and often immobile thoracic spine and lower back, alleviate headaches, aches and pains and ultimately improve performance. The process involved postural assessment in 3 planes (saggital, frontal and transverse) and techniques (3 ilterations) of treatment; these may involve some corrective exercises and soft tissue work.

The rack can be purchased and is specifically designed to achieve mobility (Refer to http://taichihealthfitness.blogspot.com/ for the full descriptions and purchases).

■ It allows you to stretch the anterior muscles of the chest and shoulders that are deemed short and often inflexible due to poor posture.

■ It mobilises the thoracic spine, increasing your ability to extend and rotate through this important area.

■ Mobilising the thoracic region helps increase the available movement in the shoulder and pelvic region, allowing us to move more freely and efficiently.

■ Serves as treatment equipment and later as fitness equipment during the maintenance phasse. Enhance quality of life over life cycle

Many good results and testimontials have been received from Sedentary adults, Yoga, Pilates and Tai Chi practioners / instructors, cyclists, runners, swimmers, golfers, tennis players, badminton players, dancers, scoliosis clients, clients with low back pain / hand numbness / nerves impingement etc.

Tai Chi Mass Workout Event (15 May 2010) Planning Document - Sample

Provides You With Physical Activity Tips and Recommendations.

Sunday, October 24, 2010

Menopause Stiffness - Benefits of Exercise

Menopause Stiffness
Chances are if you are going through the change of life, you are noticing a number of changes in your body. One of the things women complain about is menopause stiffness. Typically, this involves waking up to find that the body no longer hops out of bed but more slowly rolls. This type of stiffness is annoying and in some cases, painful. However, menopause stiffness is also common and in most cases, harmless. Unfortunately, stiffness can also be accompanied by back, knee, hip, and shoulder pain, which does pose more of a problem.

Many times, women will blame age for the stiffening of the joints but the truth is that often it is associated with hormonal change in the body. Of course, age is a factor but not necessarily the culprit. Interestingly, if you notice morning or anytime stiffness, you should be checked out by your doctor to rule out other possibilities. For example, being overweight could cause stiffness and joint pain. Having an inflamed digestive tract could also be a problem in that dysbiosis in the digestive system leads to systemic inflammation, thus the stiffness and pain. Cortisol and insulin could also be the problem since they are both inflammatory agents. Having an imbalanced eicosanoid, which are hormone-like biochemicals can cause stiffness.

As you can see, what many women claim to be simply menopause stiffness could in fact be something very different, something to be concerned with. Therefore, rather than ignore the stiffness, be sure to see a doctor. However, if you are experiencing menopause stiffness, this is likely caused from the change or fluctuation of estrogen and progesterone in the body. In this case, the stiffness just makes life a little more challenging but keep in mind you can do a number of things to find relief.

For menopause stiffness, you can change your diet, eating lean meats, more fresh fruits, and vegetables, sticking with whole grains, and avoiding excessive sugar, alcohol, and processed foods. Incorporating exercise into your daily routine is also beneficial. Although you might have menopause stiffness, you need to be moving to loosen up the muscles and joints through exercise. For some women, a type of hormone replacement therapy can help with the menopause stiffness but this should be a last resort, as HRT also brings about unwanted side effects and risks.

Of all these things for menopause stiffness, the most beneficial is exercise. Using exercises such as joint flexibility through warm-up and stretches, Tai Chi, Yoga, deep abdominal breathing, and tension release, you can help get the body become limber. With exercise, not only are you relieving menopause stiffness but you can actually prevent a number of other symptoms associated with menopause to include hot flashes, night sweats, urinary tract infection, insomnia, depression, osteoporosis, and so on.

The bottom line is that age is hastened by physical inactivity. When a person does not exercise, he or she is shortening life. However, by walking just at least 30 minutes (after warm-up and stretching) a day, you can greatly strengthen the lungs, bones, skin, digestive tract, nervous system, and more. Exercise is an excellent method for helping alleviate menopause stiffness so you can hop out of bed, as you once did. Best of all, you do not have to become a gym bum, spending every waking hour using high-tech equipment, although you could if you wanted. However, just walking alone will do incredible things for your body. In addition to helping the inside of the body, you will begin to drop weight and tone muscle, looking great on the outside too. The result of that is a healthier psyche, feeling more comfortable and confident.

Remember that in addition to things like menopause stiffness, women going through post menopause are 50% more likely to develop diabetes if not exercising! Then when you consider that weight gain is common among menopause women, exercise becomes even more attractive. Studies show that women who get regular exercise are 31% less likely to develop diabetes than women who do not exercise at all. As a menopausal woman, you owe it to yourself to take care of your body during these challenging years. The menopause stiffness, hot flashes, insomnia, night sweats, and depression do not have to rule your life.

If you notice menopause stiffness, start the morning with some deep abdominal breathing. For this, lie flat on your back, keeping your knees pulled up, and feet slightly apart. Through your nose, inhale deeply and slowly, allowing your stomach to relax. As you breathe in, imagine you are taking in energy. Then, slowly exhale through your mouth, this time imagining that you are pushing the air out from the top of your lungs down. By doing this about 10 times before you get out of bed, you are promoting deep relaxation, stress control, and more energy.

To give your joints more flexibility to help with menopause stiffness, you can work various parts of the body. For this, start by sitting on the floor with your legs stretched out in front of you. Place your hands on either side of your toes, flexing the toes up and down 10 times, Move to the ankles and rotate them in both direction, 10 times each while keeping your heels on the floor. For the knees, bend the left leg, bringing your heel toward your buttock. Lift the leg off the floor, straightening the knee 10 times. When done, do the other knee.

Now for the hips, bend your right leg, placing your food on your left thigh. Hold your right knee with your right hand and the right ankle with the left hand. Slowly and gently, move the knee up and down with the right hand, repeating with the other leg. You can even get rid of menopause stiffness in your fingers by lifting your arms to shoulder height and while keeping the arms straight, open the hands wide. Now, flex the fingers open and closed, 10 times. Menopause stiffness does not have to take control of your life but you have to step up to make changes.

Benefits of physical activity

Whether you've exercised faithfully for years or you haven't been physically active, physical activity during and after menopause offers many benefits. For example, regular physical activity can:
■ Prevent weight gain. Women tend to lose muscle mass and gain abdominal fat during and after menopause. Even slight increases in physical activity can help prevent weight gain.
■ Reduce the risk of breast cancer. Physical activity during and after menopause that results in weight loss may offer protection from breast cancer.
■ Strengthen your bones. Physical activity can slow bone loss after menopause, which lowers the risk of fractures and osteoporosis.
■ Reduce the risk of other diseases. During and after menopause, the risk of various chronic conditions — including cardiovascular disease and type 2 diabetes — increases. Regular physical activity can counter these risks.
■ Boost your mood. Physical activity during and after menopause can improve your psychological health.

Physical activity goals

For most healthy women, the Department of Health and Human Services recommends:
■ At least two hours and 30 minutes of moderate-intensity aerobic activity or one hour and 15 minutes of vigorous-intensity aerobic activity a week — preferably spread throughout the week
■ Strength training exercises at least twice a week
Although frequent, high-intensity physical activity during and after menopause may yield the most health benefits, it's more important to choose a fitness program that you can maintain for the long term. For motivation, set realistic, achievable goals. Rather than vowing to exercise more, for example, commit to a daily 30-minute walk after dinner. Frequently update your goals. Partnering with a friend can make a difference, too.

References

1. Hagey AR, et al. Role of exercise and nutrition in menopause. Clinical Obstetrics and Gynecology. 2008;51:627.
2. Nelson DB, et al. Effect of physical activity on menopausal symptoms among urban women. Medicine & Science in Sports & Exercise. 2008;40:50.
3. Pines A, et al. Exercise in the menopause - an update. Climacteric. 2007;10:42.
4. Elavsky S, et al. Lack of perceived sleep improvement after 4-month structured exercise programs. Menopause: The Journal of the North American Menopause Society. 2007;14:545.
5. Elavsky S, et al. Physical activity and mental health outcomes during menopause: A randomized controlled trial. Annals of Behavioral Medicine. 2007;33:132.
6. Thurston RC, et al. Physical activity and risk of vasomotor symptoms in women with and without a history of depression: Results from the Harvard study of moods and cycles. Journal of the North American Menopause Society. 2006;13:553.
7. Thompson DL. Fitness focus copy-and-share: Menopause and exercise. ACSM's Health & Fitness Journal. 2006;10:4.
8. Bushman B. Exercise and menopause. ACSM Fit Society Page. Fall 2006:3. http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/ContentDisplay.cfm&CONTENTID=6128. Accessed Jan. 2, 2009.
9. North American Menopause Society. Achieving optimal health. Menopause Guidebook. 6th ed. Cleveland, Ohio: North American Menopause Society; 2006. http://www.menopause.org/Portals/0/Content/PDF/MG5.pdf. Accessed Jan. 2, 2009.
10. Obesity and cancer: Questions and answers. National Cancer Institute. http://www.cancer.gov/cancertopics/factsheet/risk/obesity. Accessed Dec. 23, 2008.
11. 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Dec. 23, 2008.
12. http://www.menopauseatoz.com/menopause-stiffness.shtml

No comments:

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

My Core Services (Call SE Tan at 9431-2135 OR email: tsenyu1@singnet.com.sg)

Client Testimonials

"My knees and lower extremities feel better now during my Tai Chi practice. Thank you for your postural assessment, corrective exercise therapy prescriptions and methodologies used in Tai Chi movements." - after one consultation on Sunday morning

Joan, Tai Chi student from Yio Chu Kang CC



"Hi Maureen, Enyu,
Thank you for taking time to prepare and share your knowledge at our training clinic on Sunday. Nice to have you around to share on your expertise. I think I speak for all attendees to say that we all brought back muck insight to our walking techniques.

FYI and already confirmed, we will also load the pictures into LTAW's website "

Ng Yousi - Let's Take A Walk 2009 - Chairperson
Weizhen Chen - Let's Take A Walk 2009 Committee



"I learnt loads and enjoyed Sat's session!" Thank you very much Coach Tan :)" - Tapering Training

" The whole team (Maureen, GG, Coach Tan and Jon) worked well with each other strengths, which I truly respect. Based on the tentative resulta, EneRgyworkz team was accompanied by other teams with similar timings. More importantly, the distance was finished and not with terrible injuries"

Diane, Shariff, GiaYee - EneRgyWorkz Marathoners NorthFace100 2009



"I am doing the exercise prescriptions every daily and really I am feeling better. Thank you very much with you around, I will be well"

Ang KH, Polytechnic Lecturer - walking deficiencies, cannot squat, diabetes and high blood pressure (under medication)



" Wishing you a Happy Teacher's Day (1st Sep). Thank you for your patience in helping your student auntie to heal. I managed to knee at church on Sunday. I am so happy that my legs does not hurt already. I will always remember you as my World Best Teacher :-) Thank you. "

Elise Nge, Business Executive



"I have followed the training methods you taught me on stretching and postural techniques; and now when I do my Tai Chi, my knee pain has disappeared. Truly appreciate and thank you so much for teaching me the scientifc ways of practising Tai Chi"

Bay MK, Product Promoter



" Thank you for treatment to solve my heel pain problem(plantar facsiitis). It really hurt me alot before I met up with you. You have trained me on the correct posture and your coaching is easily understood. Thank you"

Kelvin Koh, Pharmaceutical Manager



" Your treatments using T-Rack and corrective exercise therapy prescriptions allow me to correct my conditions and my pain has reduced tremendously. I can now do my self treatment at home and thank you for spending your valuable time"

Zubai, Business woman (Client with scoliosis)



"Dear Therapists of Let's Take a Walk 2008

8 months of planning, 13 committee members, 33 hours of event, close to 100 volunteers, over 900 participants and more than $60,000 raised. These are some numbers from Let's Take A Walk 2008 successfully held over the last weekend.

Thank you. Thank you to all of you who have sacrifice your time to help us over the weekend. Your contribution and professionalism has contributed to the success of our event."

Chan Peng, On behalf of Organising Committee 2008

Click here to download the full Your Prescription for Health flier series, or choose a flier below

Exercise is Medicine

Information and recommendations for exercising safely with a variety of health conditions.

Exercising and Alzheimer's

Exercising with Amyotrophic Lateral Sclerosis

Exercising with Anemia

Exercising with an Aneurysm

Exercising with Angina

Exercising with Anxiety and Depression

Exercising with Arthritis

Exercising with Asthma

Exercising with Atrial Fibrillation

Exercising Following a Brain Injury

Exercising with Cancer

Exercising Following Cardiac Transplant

Exercising with Cerebral Palsy

Exercising with Chronic Heart Failure

Exercising with Chronic Obstructive Pulmonary Disease

Exercising with Chronic Restrictive Pulmonary Disease

Exercising Following Coronary Artery Bypass Graft Surgery

Exercising with Cystic Fibrosis

Exercising with End-Stage Metabolic Disease

Exercising with Epilepsy

Exercising with Frailty

Exercising with Hearing Loss

Exercising Following a Heart Attack

Exercising with Hyperlipidemia

Exercising with Hypertension

Exercising while Losing Weight

Exercising with Lower Back Pain

Exercising Following Lung or Heart-Lung Transplantation

Exercising with Mental Retardation

Exercising with Multiple Sclerosis

Exercising with Muscular Dystrophy

Exercising with Osteoporosis

Exercising with a Pacemaker or Implantable Cardioverter Defibrillator

Exercising with Parkinson's Disease

Exercising with Peripheral Arterial Disease

Exercising with Polio or Post-Polio Syndrome

Exercising Following a Stroke

Exercising with Type 2 Diabetes

Exercising with Valvular Heart Disease

Exercising with Visual Impairment

Low Back Pain - Understanding

Osteoporosis

ABC Diabetes

Why We Need to Retool "Use It Or Lose It": Healthy Brain Aging

Arthritis

Johns Hopkins Arthritis Center

TaiChi Routines and Circuit Training Depot (road near the rail track is now accessible)


View Taichi Depots and Training Routes in a larger map
Incorporating all the health and fitness components (Oct '08 articles) into exercise programs may not be easy for busy working adults, executives, businessmen and women when time is hard to optmise. The amount of time spend on exercises whether it is physical preparation and conditioning or routine practices must be effective and meeting the health and fitness requirements.

This requires a proper exercise prescriptions (daily and weekly) for individuals and appropriate circuit design (including bad weather) using existing natural environment (depending on individual preferences, preferably mixture of indoor and outdoor) around us to keep us healthy and fit. Time must be well-spend.

For example: some of my clients are doing warming up and stretching at home, their Taichi aerobic activties are done using the outdoor circuit and cooling down with Taichi routines followed by stretching near thereby their house. The re-hydration with fuild is done at home during rest followed by his bath. They have multiple version of programs (changing the variables of the components and types) for variety.


If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

TaiChi Jogging For Neuromuscular Body Alignment (11km)


View TaiChi Jogging Route (11km) in a larger map

Bukit Timah Nature Reserve Trekking

Bukit Timah Nature Reserve Trekking
Refer to dotted "Red" route. Email to tsenyu1@singnet.com.sg if you want to be informed and to participate of this event. It takes less than 2 hours for complete circuit. Timing varies and depending on the fitness and size of the group. Learning and understand proper human walking mechanics and the need of conditioning for Activities of Daily Living (ADL)

MacRitchie Trails

MacRitchie Trails
Follow the "Yellow" route and through the hanging bridge (about 13km)

Hiking Route from Yew Tee to Bukit Timah Hill & MacRitchie Trails

Hiking Routes in the Natural Reserve:

Bukit Timah Nature Reserve
--------------------------------
http://web.singnet.com.sg/~tsenyu1/Bukit_Timah_Hiking_Route_(From_Yew_Tee).jpg

MacRitchie hiking trails
---------------------------
http://web.singnet.com.sg/~tsenyu1/MacRitchie_Hiking_Trails_(From_Bukit_Timah_Nature_Reserve).jpg

If you are interested, call +65 94312135 or email to tsenyu1@singnet.com.sg

21km Route (Half Marathon)


View 21km Route (Half Marathon) in a larger map

LTAW - 50km Power Walk


View LTAW 2009 50Km PowerWalk in a larger map

LTAW 50 - 100km Extreme Walk


View LTAW 2009 50-100Km ExtremeWalk in a larger map

太極拳概述

太極拳概述 little monkey

太極拳 - 武當絕學,繁體字,二十五頁的太極拳綱要

Wraecca

TAI CHI 42 Quan

Tai Chi Quan Simplified 24 Forms Steps Movement

Challenges Inherent to T'Ai Chi Research- Part I

Challenges Inherent to T'Ai Chi Research - Part II