The Scientific 7-Minute Workout

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[In need of an energy boost, quickly? Really, Really Short Workouts]

Think you’re too busy to work out? We have the workout for you. Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

This article originally appeared on well.blogs.nytimes.com and was written by GRETCHEN REYNOLDS

Ben Wiseman

5 Signs You Need a Break + 5 Things to Do About It

Work. Friends. Projects. Errands. Family. Health. Repeat. Life has put a lot on our plates, and it seems to be adding more. It is easy to get caught up in this plight of modern life, but you do not have to. Here are five things that I most typically notice and hear as signs of needing a break, and five ways to remedy them.

Signs It’s Time for a Break

1. You dread the alarm clock. Your alarm clock goes off, no matter the hour or day, and all you want is to stay crawled up in bed.

2. Your fuse is short. No matter what someone says, it is not the right thing. You are constantly triggered for arguably no real reason.

3. You avoid what you know you like. You start making excuses for not going to yoga - to that class you love - or a friend’s house you always enjoy, claiming stress and tiredness.

4. Your diet starts to waver. You start eating foods you know make you feel bad, and other foods you simply know are bad, saying, “just today.”

5. You simply do not care. You start to spend more time surfing the web at work, flipping through channels at home, ignoring messages and invites from friends, and pretending your family does not exist, all in the name of “rest” and silence.

Ways to Give Yourself a Break

1. Get offline. Turn the internet off two hours before bed, and turn your handheld devices off for at least eight hours a day. Let your mind rest, and spare it the endless stream of often unnecessary information. (This one is hard, I know.)

2. Take a local adventure. Take yourself  somewhere new or unfrequented in your city; think neighborhood walk, proper restaurant diner, bikini picnic in the park, or museum wandering. Simply experiencing something new - with different people, air, and vibe - will refresh your mind and body.

3. Plan an escape. Plan a day, week, or weekend holiday within the next six months; anything outside of and away from your day-to-day routine. Something to look forward to will add a skip to your daily step.

4. Laugh. There is really no better remedy. Cures you from the inside out.

5. Do something crazy. Go to a seemingly ridiculous class, plan a one-day escape to the beach, go out for a night on the town, or do something you think you never have time to do, or is simply nuts. The thrill will rejuvenate you.

This article originally appeared on mindbodygreen.com and was written by Lauren Imparato

7 Very Important Reasons To Take A Nap Right Now

Sleep is very, very good. And while it’s essential to get a solid seven to nine hours per night, when you occasionally miss the mark, a nap can help a great deal. Hey, it’s still a good idea even if you do get enough sleep.

There’s really no excuse not to nap — especially when there are so many health benefits. Curious what those perks are? Here are seven reasons why you should take a snooze right now:

1. It’ll increase your patience

Feeling frustrated? According to researchers at the University of Michigan, who published a study in the journal Personality and Individual Differences, you should probably take a nap. Participants were asked to complete a particularly frustrating task — drawing geometric designs on a computer screen. Those who took an hour-long nap before the exercise were able to draw for 90 seconds, compared to a control group who watched a nature documentary instead of napping. They gave up after about 45 seconds.

2. You’ll be more alert

Whether you’re on a long drive or trying to get through a difficult task at work, napping is a great way to increase alertness if you’re feeling foggy. A NASA study found that after napping for forty minutes pilots were more alert, and a smaller study found that after just ten minutes participants felt more alert.

3. Just thinking about napping can lower your blood pressure

While an actual nap is certainly beneficial, so is the time before you take one. One British study found that participants’ blood pressure dropped before they even fell asleep — just anticipating the nap they were about to take was enough.

4. It helps you remember more

A study conducted by researchers in Germany found that taking an hourlong nap can dramatically improve our ability to remember information. For the study, participants were asked to remember specific words and pairs. Then, half the participants watched a DVD while the other half napped. When asked about their memory of the words, the nap group performed five times as well as the DVD group.

5. It can improve creativity

If you haven’t been feeling too imaginative lately, it’s probably time to hit the hay. A study conducted by psychiatrist Sara Mednick out of the University of California, San Diego, found that people who take REM naps ― the deep sleep state where you’re dreaming ― were more creative when it came to problem solving than non-REM nappers.

6. Regular naps may help prevent heart disease

One study of 23,000 Greek adults found that people who took midday naps — a.k.a. “siestas” — were over thirty percent less likely to die of heart disease, according to The Washington Post.

“Napping may help deal with the stress of daily living,” Michael Twery of the National Heart Lung and Blood Institute said, according to the Washington Post. “Another possibility is that it is part of the normal biological rhythm of daily living. The biological clock that drives sleep and wakefulness has two cycles each day, and one of them dips usually in the early afternoon. It’s possible that not engaging in napping for some people might disrupt these processes.”

7. Taking a 10-minute rest is beneficial, too

Don’t think you can actually fall asleep? It may not matter all that much. A 2007 study, which took a look at the effects of napping versus resting, found that simply lying down for 10 minutes improved mood regardless of whether or not the person fell asleep.

What are you waiting for? Get snoozing and dream on!

This article originally appeared on huffingtonpost.com.au and was wirtten by Leigh Weingus

Massage Therapy for Mental Wellness

Knead Out Stress

We know that massage therapy is of great benefit to sport injuries and muscle soreness. But it is also an effective way to improve your mental health.

Massage therapy is a popular treatment for the relief of sports injuries, strains, and muscle soreness. But its benefits are more than just physical: it is also an effective way to alleviate depression and anxiety—and improve sleep quality.

Although life stresses are unavoidable, we can counter negative feelings and insomnia with the positive benefits that massage therapy offers.

Why massage therapy?

Massage has been practised for centuries. In ancient India massage therapists kneaded patients with herbs and oils to relieve tiredness, increase energy, and improve overall health. In fifth-century Greece Hippocrates was quoted as saying, “The physician must be experienced in many things, but assuredly in rubbing.” And it’s no secret why massage is still popular today—it feels wonderful.

For overall mental wellness

According to Heidi Ezzat, a registered massage therapist (RMT) practising in Pitt Meadows, BC, “Massage therapy is an excellent tool in treating anxiety, depression, and insomnia because it helps your body to relax, which in turn helps you to de-stress.”

She explains that massage therapy is effective in treating these disorders because “the state of calm [achieved] allows one to have a better chance of using coping skills that have been acquired in other therapies such as counselling.”

Depression
According to Health Canada, 11 percent of men and 16 percent of women will experience severe depression over the course of their lives. Studies show, however, that massage therapy can be an effective tool for dealing with depression.

In a study published in Support Care Cancer (2010), breast cancer patients who received two 30-minute massages weekly for five weeks reported significant reductions in depression and anxious depression compared to those who received no massage therapy.

In addition, a meta-analysis of 17 studies conducted by Taiwanese researchers found massage therapy was strongly associated with relieving depressive symptoms.

Anxiety
Health Canada reports that of all mental disorders, anxiety conditions top the list. They estimate that 10 percent of Canadians suffer anxiety in some form. But anxiety can be reduced by the positive effects of massage.

Turkish researchers measured burn patients’ anxiety levels before and after massage therapy sessions. Over the course of a five-week period participants showed a significant reduction of symptoms, including itching, pain, and anxiety from the first treatment to the last.

Poor quality sleep
Statistics Canada reports that 3.3 million Canadians (13.4 percent of Canadians over the age of 15) suffer from insomnia. Fortunately, massage has also been shown to improve sleep quality.

Researchers reported the positive effects therapeutic massage had on breast cancer patients’ sleep quality (Journal of Alternative and Complementary Medicine, 2009). Participants reported better sleep quality post-massage in addition to reduced anxiety and chemotherapy side effects, and increased quality of life.

Mental wellness versus muscle soreness

Massage therapy can effectively treat a variety of conditions and disorders; however, the therapist will tailor your treatment course of action based on your particular symptoms and concerns.

According to Ezzat, most massage therapy appointments begin the same way: the client fills out a case history form and an assessment is conducted by the therapist. Based on the information collected, the therapist and patient work out a plan to address the patient’s treatment goals.

However, when treating a patient with a mental health issue, Ezzat says “the environment in the treatment room is especially important, such as temperature, music, and lighting.” She also encourages patients to be still and quiet for part of the treatment so that patients can “tune in to their bodies, breathe deeply, and begin to let go and relax.”

Treatment team

Although massage therapy has been shown to help effectively treat depression and other mental health issues, Ezzat suggests that those with severe problems “should be managed and treated primarily [in conjunction with] the patient’s family doctor and/or naturopathic doctor’s recommendations.”

She explains that there are many tools that a patient suffering from a mental health problem can make use of, and massage therapy is one of those tools. However, sometimes several tools are needed. Ezzat says, “I treat many patients who report benefits from receiving counselling and massage therapy at the same time.”

How often should you go?

The frequency depends on the patient’s specific treatment goals. However, Ezzat recommends, “When someone is starting massage therapy, it is best if they come for several sessions, and according to their condition and schedules that could be once a week or twice a week.”

She reports that most people experience improvements within the first three massage therapy sessions, but long-standing, chronic conditions may take longer. Once patients feel a significant improvement, Ezzat recommends they continue treatment once a month, or more frequently, if they desire.”

Finding a massage therapist

Although RMTs receive similar training across the country, therapists have their own styles and preferred areas of practice. Below are some tips to help you find the right massage therapist for you.

Word of mouth
Speak with someone who’s had appointments with a specific therapist to find out how difficult it is to get in, what approach they favour (light pressure versus deep tissue massage), and much more.

Massage therapy associations
Most provinces have their own massage therapy associations, which can often be found online. Check the websites for RMT listings in your province.

Try a few out
The first therapist you go to may not be the right fit—that’s okay. You may have to try out a few before you find someone who suits your needs. Alternatively, you may prefer to make appointments according to who is available.

This article originally appeared on alive.com and was written by Amy Wood