Healthy Physiopedia

Distractions: when you are working out, you are not thinking about all of the things that might make you anxious or depressed. You are thinking about your workout!

Increases blood supply to your brain: An increase in blood supply means more oxygen and nutrients. We all know that exercise or yoga gets your blood pumping, but did you know it gets it pumping in the brain too?

Creation of new neurons in the brain: There are studies that have shown that disorders such as depression can affect neuron production in certain parts of the brain. Studies have also shown that exercise can increase the production of neurons. Tension reduction: Moving your body reduces built up tension you have from stress.
Boosts physical energy: Sure, working out makes you tired for a bit, but it actually boosts your overall energy levels.
Helps sleep: Working out helps to regulate your sleep cycles.
Higher self-esteem: The more you workout, the better you feel about yourself.
Better memory and concentration: Endorphins are released when you workout. These same endorphins help with memory and concentration on tasks.
Benefits of physical activity for depression
Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, & new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.

Conclusion for healthy Physiopedia (healthy Physical activity) Daily yoga in COVID-20 lockdown period

Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.Breathe in again and continue the same pattern 3-4 times.

Depression – “Yoga For a Emotional period

Bhramari pranayama:

Physical activity during Lockdown(in depression stressed feelings)

Distractions: when you are working out, you are not thinking about all of the things that might make you anxious or depressed. You are thinking about your workout!

Creation of new neurons in the brain: There are studies that have shown that disorders such as depression can affect neuron production in certain parts of the brain. Studies have also shown that exercise can increase the production of neurons.

Tension reduction: Moving your body reduces built up tension you have from stress.

Boosts physical energy: Sure, working out makes you tired for a bit, but it actually boosts your overall energy levels.

Helps sleep: Working out helps to regulate your sleep cycles.

Higher self-esteem: The more you workout, the better you feel about yourself.

Better memory and concentration: Endorphins are released when you workout. These same endorphins help with memory and concentration on tasks.

Benefits of physical activity for depression

Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, & new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.

What’s on my desk

Physical Activity and Non-Communicable Diseases

Mental Well-Being

The link between physical activity and mental well being is clear. Physical activity is a key, critical way to manage mental health well-being and it is important that we as physiotherapists promote this to people, regardless of them having a diagnosed mental health condition. Studies have shown that enforced sedentary behaviour has led to depressive feelings and low moods in healthy people within seven days. Taking into consideration the current situation worldwide with countries in enforced periods of lockdown and isolation, this may potentially have a mammoth impact on the mental well being of many people and even more so if they do not engage in any form of physical activity.

Exercise can help ease depression, stress, and anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes. By finding new ways to get moving and stay motivated, you can take charge of your mood and well being, retain a sense of control during these days of great uncertainty, and stay on track with your exercise goals even when your normal routine is disrupted. While exercising and physical activity being fit won’t prevent you from catching the virus, it does have many other protective effects. Physical activity releases endorphins, chemicals in your brain that revitalize your mind and body, and it can help to improve all aspects of your health. In addition to boosting your mood and improving sleep, exercise can also strengthen your immune system.But do not over do it. While moderate physical activity supports immune function, too much intense activity especially if you are not used to it may have the opposite effect and suppress your immune system.

My daily planner

My planner is one of those simple ring binder journals you can pick up from any stationery supplies store. White paper. No ruled lines to cage my venturesome handwriting and doodling. I’m an obsessive note-taker and fill pages to the margins with to do lists, rough sketches, and ideas for blog posts. I usually go through one planner every month.

Staying Organized

Who me?You know:

I am a student who’s studying in a prestigious college in Chennai city. It’s a city where I grew up. I live in a town with my family. The school I studied till 12th is also in the town.

Things I am good at,

Almost everyone is kind at least one sport. The one competition that I am good at is basketball. In my school, almost everyone had an obsession with the sport, and so did I. Every game period, my teacher would make us play basketball, along with other games. Over the years, the way I played basketball improved, and while learning the game, I discovered other lessons as well. One of the lessons I’ve learned is how to play in a team. When you play in a group, you depend on each other for winning.

I have always been energetic and lively. While many people feel awkward and weird, making me friends, I have no problems with making new friends. I can talk to everyone quickly and know them.

Yoga Tips

Bhavanamuthasanam:

First take a position of sleeping and take up your two legs and keep your jaw in between the knees

Makarasana:

Lie down on the floor on stomach and keep your hands in your chin and stay in straight position and breathe slowly and normally and to release position gently remove your palms from chin.

Salabhasana:

Lie on your abdomen on the ground and place your hands by your side.As you inhale, lift your legs and upper torso. Using your inner thighs, lift your leg upwards without bending your knees. Your weight should rest on your lower ribs and abdomen and hold the pose for a minute. Release.

Meru vakrasana:

Sit with legs straight.First take one leg on another knee and turn back with body upright and left buttock should remain in contact with floor.Turn upper body and head to right,looking back over right shoulder. Repeat it on other side.

Gomukhasana :

Sit in floor and take one leg over another and sit upright. Take your right hand and left hand towards your back neck. Set the position for sometime and release.

Tadasana:

Stand straight and lift your leg and make sure that you can balance your weight. Lift your hand upright and stay for sometime and release.

Trikonasana :

Stand upart and take your right hand downward towards your right leg and stay sometime and release after.

Nadi Shuddhi pranayama :

Sit upright and put one hand on the leg. And another,put your thumb straight and two fingers closed and other two straight and do your pranayama with your nostrils.

Bhramari pranayama :

Sit upright and put your one leg on anothe. Place your index fingers in near your ears and take a deep breath and release after sometime.

Meditation :

Sit upright and straight. It’s a type of meditation. You have to tell ohm when you breath and do it for sometime.

Breathing Exercise to Clear a Blocked Nose :

You have to take a vessel and add some water and salt. Put the vessel in your one side of your nostril and head in one side down and repeat it once again and and release it.