2020, it's the year someone recently likened to a hula hoop made of barbed wire, and perhaps quite appropriately. With stay-at-home measures and offers of free entertainment TV, it's no wonder it hasn't been a year conducive to getting regular physical activity. Yet while masks and social isolation measures have been put in place to keep us healthy, the inability to get out may be doing the opposite for some. "According to the well-respected Cleveland Clinic, cutting back on physical activity can take a toll on muscle mass and increase body fat in just two weeks," states Joy Stephenson-Laws (founder of Proactive Health Labs, a national nonprofit health and wellness information company).
Furthermore, she says, "It may be tempting for you to believe that if you don’t have a weight issue, you are in the clear and don’t need as much exercise, or any, physical activity to stay healthy. The truth is that not being physically active increases everyone’s risk of developing diabetes, heart disease, stroke, depression and certain cancers, just to name a few. In fact, someone who is mostly sedentary has an up to 30% increased risk of death compared to people who move regularly." But the good news is that individuals who get back on a gradually progressive fitness plan "can begin to reverse the damage of inactivity pretty quickly."
Cleveland clinic also states other physiological changes that typically occur over even brief periods of inactivity (quote):
• A rise in blood pressure, especially for those who use exercise as a way to lower their blood pressure
• Post meal blood sugar levels remaining elevated
• Reduced metabolic rate, which can lead to unwanted weight gain
• The heart losing the efficiency it built up with exercise and physical activity – it can start losing its ability to handle extra blood flow by up to five percent in 24 hours, and resting heartbeat also starts increasing by up to four to 15 beats per minute within a month of reducing physical activity
• Cholesterol levels may increase
• A decline in VO2 max (or the body’s ability to effectively use oxygen) so drastically that most of the aerobic capacity gained over the previous two or three months is lost within two to four weeks
• Loss of muscle mass, research indicates that muscles begin to atrophy with as little as 72 hours of inactivity (this includes the heart muscles, and those that operate the lungs).
So what's a person to do it they can't get outside? We'd like to suggest indoor exercise, and no, it doesn't have to be jazzercise! Try any number of HIIT exercise routines. One of the most famous in recent years is the "7 Minute HIIT Workout" that has been shown to significantly improve health and well-being. Buy a treadmill. An exercise hula hoop, weighted for adults. A jump rope. Or even try isometric contractions and seated leg lifts, or walking in place. The point is to keep those muscles active, the body moving, and keep the lungs and heart active and engaged too. Need more help or ideas? We're happy to talk to you!
NOTE: For extra safety, always talk to you physician before beginning any fitness routine. We're not here to diagnose, prescribe, or attempt to cure anything. Use the included information at your own discretion and liability.
(Quoted information from this month's Massage Magazine article, "Are You Back At Work? You Need To Get Back In Shape, Too — Here's Why")
Many massage providers offer Aromatherapy treatments like we do (see more below) and we want those who suffer from fragrance (aroma/scent/chemical/other) sensitivities, natural or synthetic, to be aware that we are willing to work with you! We do regularly utilize essential oils in our treatment room, and on rare occasion, synthetic fragrances too (such as in cleaning products or some body products). If you have a particularly strong sensitivity, please let us know and we can make scheduling arrangements to help ensure that you will have limited exposure from other sessions, or between cleaning/sanitizing.
Some essential oils are purported to be particularly beneficial for combating airborne and surface borne germs such as bacteria and viruses, like mint (menthol), lavender, thyme, tea tree, eucalyptus, clove and citrus, just to name a few. If you are sensitive to one particular fragrance/oil, you can always opt for a different oil in any Aromatherapy Massage session (remember though that many of our standard options are pre-blended). BONUS! Hot packs are included with any aromatherapy massage, and are a great way to bring blood and virus fighting compounds to susceptible areas like the lungs. We also offer straight hydrotherapy for detox and immunity, among other things!
$85 (60 min) or $115 (90 min):
“Sunny Isles” (uplifting, energizing, revitalizing), a tantalizing blend of tropical citrus oils to brighten the mood and invigorate the mind.
“Log Cabin” (mental “getaway”, balancing, mental clarity, emotional reset), an earthy, “warm” wintergreen (wintermint) fragrance featuring muscle relaxing rosemary and mint oils.
“Sweet Siesta” (calming, soothing, restorative), calming lavender and chamomile are brightened ever so slightly with notes of orange in this relaxing oil blend.
"French Vanilla" (warm vanilla scent).
“Jasmine” (soft Jasmine and gentle citrus) while supplies last.
"Prossage (Muscle Mender) Massage" (deep penetrating, muscle relaxing, tension melting), a powerful, strong menthol (mint) base is balanced ever so slightly with relaxing lavender for a deeply therapeutic, intensely relaxing session. Contains lanolin. (Typically used only on problem areas in any deep tissue sessions at no cost, if you would like a full body Prossage session with deeply soothing hot packs included, please upgrade to a Prossage Aromatherapy Massage session.)
NOTE: Essential oils purported uses and benefits may or may not be validated by the FDA. We make no actual claims to heal, cure, or otherwise treat disease here but base the above statements solely on historical use and application, and share as a matter of education only. Use the information at your own discretion and at your own risk. Remember, there are myriads of variables that may affect the efficacy of any natural preventative therapy or remedy, including current health status, environmental factors, stress level, and more. Prevention is always worth a pound of cure, but you may need to implement more than one strategy at a time to ensure optimal results from your self-care or wellness regime.
"Action is a law of our being. Every organ of the body has its appointed work, upon the performance of which its development and strength depend. The normal action of all the organs gives strength and vigor, while the tendency of disuse is toward decay and death. Bind up an arm, even for a few weeks, then free it from its bands, and you will see that it is weaker than the one you have been using moderately during the same time. Inactivity produces the same effect upon the whole muscular system. Inactivity is a fruitful cause of disease. Exercise quickens and equalizes the circulation of the blood, but in idleness the blood does not circulate freely, and the changes in it, so necessary to life and health, do not take place. The skin, too, becomes inactive. Impurities are not expelled as they would be if the circulation had been quickened by vigorous exercise, the skin kept in a healthy condition, and the lungs fed with plenty of pure, fresh air. This state of the system throws a double burden on the excretory organs, and disease is the result."
People often have difficulty with pain that they have no known injury to point the finger at. Many times it is nutrition related. A great deal of the rest of the time it is simply the muscles and other tissues crying out for exercise. A simple walk, lifting weights, or isometric contraction can help relieve the discomfort.
"When the abuse of health is carried so far that sickness results, the sufferer can often do for himself what no one else can do for him. The first thing to be done is to ascertain the true character of the sickness and then go to work intelligently to remove the cause. If the harmonious working of the system has become unbalanced by overwork, overeating, or other irregularities, do not endeavor to adjust the difficulties by adding a burden of poisonous medicines.
Intemperate eating is often the cause of sickness, and what nature most needs is to be relieved of the undue burden that has been placed upon her. In many cases of sickness, the very best remedy is for the patient to fast for a meal or two, that the overworked organs of digestion may have an opportunity to rest. A fruit diet for a few days has often brought great relief to brain workers. Many times a short period of entire abstinence from food, followed by simple, moderate eating, has led to recovery through nature's own recuperative effort. An abstemious diet for a month or two would convince many sufferers that the path of self-denial is the path to health."
At the turn of the last century countless revelations in health reform we're given to Ellen White, many of which still astound doctors today as they came long before the rest of the world caught on to their validity. We can all be thankful that a return to health is often as simple as returning to better lifestyle principles.
Have you tried intermittent fasting? Have you ever done a short or long term cleanse? If you're interested in trying one for improved health, and even reversal of worrisome health conditions, let us know, we are taking an interest inventory for several lifestyle classes we're planning on offering in the near future which will include methods of illness prevention we personally used to get, and to stay healthy, and SO much more!! Send us a message here, or give us a call and let us know you're interested 308-432-4558.
Coronavirus has affected our operations in reference to many of the subjects or services listed herein. Please see our dedicated COVID-19 page for information. Until further notice, all of our standard policies and procedures will be trumped by the Nebraska State DHM (Directed Health Measures) in order to stay in compliance with state law as far as possible. Thank you all for your continued support and patience as we collectively work through this.
Jerri W., LMT, CWC
Licensed Massage Therapist and Certified Wellness Coach with over 25+ years of experience in pain management, relaxation techniques and lifestyle education.
Heather R., LMT, CWC
Certified Wellness Coach and Licensed Massage Therapist with a passion for helping others achieve optimal wellness through healthier living.
NOTICE: The information provided herein is meant for educational purposes only. We accept no liability for your use of the information provided. As always, use your best judgment and if in doubt, please consult your healthcare provider to determine the best course of action for your particular situation.