Tag: exercise

The Miracle of Flexibility by Miranda Esmonde-White

- Brenda Leave a comment

At 459 pages and 2.4 pounds, The Miracle of Flexibility by Miranda Esmonde-White is worth more than its weight in gold. But that’s just my opinion. Check it out and decide for yourself.

The book’s full title is The Miracle of Flexibility: a Head-to-Toe program to Increase Strength, Improve Mobility, and Become Pain Free. It is an illustrated, hardcover guide to the moves that comprise Essentrics, the strength and flexibility routine that former ballerina Esmonde-White developed to help people of all ages maintain mobility and prevent and heal injuries. If you have never heard of Essentrics, I would encourage you to check out additional materials on this topic available in Rivershare. Esmonde-White will tell you first-hand about how she developed the program after suffering a career-ending injury as a ballerina with National Ballet of Canada, and about how strong and flexible she is now.

The movements may seem simple, but don’t be fooled. They are as effective as they are efficient. This guide describes the how and why of each, with mini lessons about human anatomy along the way.  I chuckled as I read one Amazon reviewer’s comment that nerds will like this book. It is very informative. If you are new to Essentrics, however, I would encourage you to watch one of the routines either via one of the library’s DVDs, on the Essentrics subscription streaming service online (which offers a free two week trial), or currently airing at 6am weekdays on IPTV.  Watching them will give you a better idea of how to carry out the moves illustrated in the book. Once you get the hang of them, you can commit some to memory and do them throughout the day, from nearly anywhere. It can be life-changing and has been for several people I know personally who once suffered from ailments such as joint pain and plantar fasciitis.

Esmonde-White’s other books which you can check out from the library include Forever Painless: End Chronic Pain and Reclaim Your Life in 30 Minutes a Day, available on audiobook through RiverShare and Aging Backwards: Fast Track : 6 Ways in 30 Days to Look and Feel Younger on audiobook. There is also the 278-page Aging Backwards: Reverse the Aging Process and Look 10 Years Younger in 30 Minutes a Day.

I’d love to read your comments! Please share if you’ve checked any of these materials out and what you liked or did not like about them. Even if you didn’t check any of them out, I’d be curious to know what kept you from trying.

 

Wellness Resources @ Your Library

- Callen Leave a comment

Trying to improve your mental, physical, or emotional health? Your library provides a wide variety of resources to help you adjust your lifestyle, whatever your goals. Check out these recently published nonfiction books on wellness:

Set Boundaries, Find Peace by Nedra Glover Tawwab focuses on emotional wellness, and the ways we can improve our mental and emotional health by establishing reasonable boundaries for ourselves.

Eat to Beat Depression and Anxiety by Drew Ramsey describes the data that suggests dietary changes can impact mental health, as well as physical health.

The New Mediterranean Diet Cookbook by Martina Slajerova is all about the famous and well-recommended diet and lifestyle that supports physical health as well as emotional health by encouraging sociability.

The Dance Cure by Peter Lovatt suggests using dance to support not only your physical health but emotional and mental health as well.

Clean Mama’s Guide to a Healthy Home by Becky Rapinchuk suggests ways your home environment can affect your wellness, such as using natural cleaning products to avoid harsh and harmful chemicals.

Or browse our related Libguides, curated by our librarians:

Mental Health Guide

Learning Collection Resources

Things to Do While Social Distancing – Exercise and Meditation

You might also like these other wellness resources from credible sources:

Get a holistic picture with the 8 dimensions of wellness as defined by the American Library Association Allied Professionals Association

Make a customized wellness plan from the US Department of Health and Human Services Office of Disease Prevention and Health Promotion’s Move Your Way activity planner

However you do it, be sure to make time to take care of yourself!

 

 

Late Adopter Video Games for Nintendo Switch

- Callen Leave a comment

Your favorite newbie gamer is back with some new recommendations for you! The theme of this post: late to the party. Not only am I discovering gaming later in life than most, I’m discovering the most popular video game genres later than most people. Read on to discover which iconic video game universes I finally tried and loved in 2020. (Not mentioned: Legend of Zelda: Breath of the Wild — see Wes’ great post about that one.) The second theme of this post is: never too late! If I can achieve my childhood dreams through gaming as an adult, you can too. So don’t be afraid to give these games a try; they’re tested and approved by the clumsiest new gamer there is — me.

First: I heartily recommend Zumba: Burn It Up as a fun exercise game. Yes, I’m definitely late to the Zumba trend, but it was worth the wait. What I really liked about it was the ability to practice Zumba moves and get comfortable with them in the privacy of my own home, on my own schedule. With the video game format, there’s even a degree of feedback that you get to help you improve. Maybe someday I’ll drag my hermit self into a Zumba class, but right now I love being able to do fun things on my own without having to schedule it in and survive crowds and awkwardness. If you’re like me and you’ve always wanted to try Zumba but never had the time, check out this game for a nice intro.

Second: I’m not proud of this, but it’s taken me until now to finally break into Pokémon. Again, I always wanted to be a part of the fandom, but could never figure out how. Well, now I’ve found at least one way to experience it: with Let’s Go Pikachu or Let’s Go Evee for Nintendo Switch. It’s an accessible game for those new to both video games and the Pokémon universe, with good tutorials and fairly intuitive gameplay. It’s low-pressure with achievable goals, and for that reason fairly addictive! Also, as I always suspected, the Pokémon are incredibly adorable and fun to interact with, which never hurts. If you want to finally achieve a childhood dream (like me), relive your fond childhood memories, or introduce someone new to a cute and fun world of training and battles, I definitely recommend one of the Let’s Go games.

Finally, as a bonus for anyone who’s super bored with my newbie enthusiasm for established games, I want to share a quick summary of a fun genre I’ve discovered that hopefully is new(er) to you: the visual novel game. In my opinion it’s a great fusion of video game and novel. The story is engaging, the visuals are good, the mood is restful, but you have to take action to move the story forward, immersing you in the narrative. My favorite from the library is Arcade Spirits, a romantic comedy visual novel where your customized character finds purpose, friendship, love and fun working at the local arcade.

Another type of visual novel game is the murder mystery. As a big reader of murder mysteries, especially historical or classic murder mysteries, these games’ style and story are a great fit, and the gameplay gives me good practice working through puzzles. For a version of this game genre available from the library, try Deadly Premonitions: Origins, where you help a detective investigate the murder of a young woman in a small town.

Ink In Water: An Illustrated Memoir (Or, How I Kicked Anorexia’s Ass and Embraced Body Positivity)

- Erin 1 Comment

Anyone who has struggled with addiction or compulsion will likely  appreciate Ink In Water and find it inspiring. Davis, described as a “young punk artist” by Library Journal, tells an autobiographical story about incredibly painful life experiences revolving around disordered eating, recovery, loss, and finally–helping others overcome similar disorders. Now a personal trainer, coach, author, and “body image advocate”, Davis’s memoir reveals how she first developed an eating disorder and got ensnared in the negative feedback loop that accompanies the psychology of self-harm.

The illustrations depicting Davis at the height (or really, rock-bottom) of her disorder show an emaciated, isolated individual who was starving herself to death. But by the end of the memoir, illustrations show a woman who has learned to cut herself some slack. In contrast, the woman in the final pages of the memoir is strong, determined, and no longer fears taking up space. To the contrary, Davis is interested in building herself up, through the practice of weight-lifting and strength training. Rather than shrinking and trying to make herself smaller, she embarks on a lifelong journey of recovery by focusing her mental and physical energy on becoming stronger.

While this graphic novel is largely about learning to love yourself, it also did a wonderful job of showing what a loving, supportive relationship can look like. I got a little teary when reading about how Davis’s partner essentially doubled-down on being loving and supportive through the hard times (rather than turning away from her when she was at her worst). When Davis experiences a particularly devastating loss of one of her best friends, mentors, and sponsors, her partner plans a trip to New York City to help her get out of her head.  Their relationship beautifully demonstrates how loving partnerships allow for being openly vulnerable and loved and supported in spite of individual faults or shortcomings.

Check it out. I didn’t really even start regularly reading graphic novels until I picked up a work of graphic medicine. As someone who genuinely enjoys non-fiction (I know — crazy!), graphic memoirs have been a really nice change of pace. This book reminds me of how resilient we are, and that we can get better and come back even stronger after being in the grips of something that threatens to destroy us.

8 Keys to Mental Health Thru Exercise by Christina Hibbert

- Ann Leave a comment

8 keys to mental healthWe all know that exercise is good for physical health, but recently, a wealth of data has proven that exercise also contributes to overall mental well-being. Routine exercise alleviates stress and anxiety, moderates depression, relieves chronic pain, and improves self-esteem.

In this inspiring book, 8 Keys to Mental Health Thru Exercise, Christina Hibbert, a clinical psychologist and expert on women’s mental health, grief, and self-esteem, explains the connections between exercise and mental well-being and offers readers step-by-step strategies for sticking to fitness goals, overcoming motivation challenges and roadblocks to working out, and maintaining a physically and emotionally healthy exercise regimen.

This book will help readers to get moving, stay moving, and maintain the inspiration they need to reap the mental health benefits of regular exercise. The 8 keys include improving self-esteem with exercise, exercising as a family, getting motivated, changing how you think about exercise, and the FITT principle for establishing an effective exercise routine. (description from publisher)

Get Up! by James Levine

- Ann Leave a comment

get upThat the average adult spends 50 to 70 percent of their day sitting is no surprise to anyone who works in an office environment. But few realize the health consequences they are suffering as a result of modernity’s increasingly sedentary lifestyle, or the effects it has had on society at large.

In Get Up! , health expert James A. Levine’s original scientific research shows that today’s chair-based world, where we no longer use our bodies as they evolved to be used, is having negative consequences on our health, and is a leading cause of diabetes, cancer, and heart disease. Over the decades, humans have moved from a primarily active lifestyle to one that is largely sedentary, and this change has reshaped every facet of our lives–from social interaction to classroom design.

Levine shows how to throw off the shackles of inertia and reverse these negative trends through simple changes in our daily lives. (description from publisher)

Stretch and Tone!

- Ann Leave a comment

I don’t know about you, but the warmer weather we’ve been having has made me realize that “swimsuit season” will soon be upon us!  If you’re also looking for some help or motivation in getting a little toned up before it gets really hot out there, check out these titles on our “New Materials” shelves. 

Pilates Practice Companion is a beautiful book with tons of color photograhps.  The book has several different sections featuring exercises at different levels: beginning, intermediate and advanced, as well as other chapters, such as “Maturing with Pilates.”  It also has two-page spreads with 15, 30 or 45-minute routines which would certainly simplify any home workout.  Another advantage is that it also shows photographs of “common faults.”  When I first starting taking Pilates classes, the instructor would come around and correct our form.  Often I thought I was doing a move correctly, only to have her alter my position by what seemed like an inch or less, taking me from “oh, this is okay” to “ohmygosh this is hard!”  A final plus is that the author, Alycea Ungaro, is well-known in her field, having written several books on the subject as well as having trained many celebrity clients, such as Madonna.

Full Body Flexibilty by Jay Blahnick is another great book whose message is enhanced with wonderful photos.   Our staff is now doing stretching exercises at work each day (just for a few minutes) but those interested in taking it to the next level would be well-served by this resource.  One feature that’s particularly useful is that the stretches are divided by different sections of the body.  So, for example, if you had back or hip problems, you could concentrate on those stretches.  I think this book will prove popular:  I had it out at a public desk while working on this blog and a patron asked if she could check it out.  Absolutely.  That’s what we’re all about!

Hooverball Rocks!

- Lynn 1 Comment

Looking for a uniquely Iowa activity this summer? The 2010 Hooverball National Championships will be Saturday, August 7th.

For the uninitiated, Hooverball is similar to volleyball and played with a four or six pound medicine ball (women’s and men’s versions respectively).

“Catching one of these balls is like catching a bag of concrete mix dropped off a freeway overpass,” according to CBS Sunday Morning.  The speed and grueling nature of the game made it a fast and efficient way to exercise all one’s muscles, which was the appeal for President Hoover and his doctor. During his presidency, Hoover lost 25 pounds which they attributed to his regular morning Hooverball games.

Teams were made up of Cabinet members and Supreme Court justices. Every day but Sunday, they played on the front lawn unless the weather drove them down to the White House basement.

West Branch may be the only town in the world with it’s own Hoover-Ball courts on  Main Street. Other Hooverfest activities are fireworks at dusk, a band, food tents and a beer tent.

Read more about Hoover in the recent biography, Herbert Hoover by William Leuchtenburg.

Moving Meditation

- Ann Leave a comment

There was a lot to be impressed by when watching the Opening Ceremonies of the Olympics last week, not the least of which was the sight of 2008 tai chi masters performing in perfect unison.

Practiced by millions of people around the world, tai chi, a traditional Chinese martial art, is reported to have many health benefits including stress management, improving balance, coordination and flexibility, and strengthening the connection between the body’s muscular system, circulation and breath. Classified as a “soft” martial art, its sequence of slow, relaxed movements can be performed by people of all ages on a daily basis.

For an introduction to tai chi, or to improve your practice, check out the following books and DVDs from the Davenport library.

Tai Chi for Every Body: Easy, Low-impact Exercises for Every Age by Eva Koskuba

Tai Chi: a Practical Introduction by Paul Crompton

Tai Chi Walking: a Low-impact Path to Better Health by Robert Chuckrow

Tai Chi for Busy People (videorecording)

Tai Chi Fundamentals (videorecording)

Getting in Shape

- Ann Leave a comment

Feeling inspired by some of those amazing performances turned in by Olympic athletes? Think it might be time to dust off those running shoes, or learn a new sport (they make it look so easy!) Make sure your first stop (after checking with your doctor of course!) is the library, where we have lots of helpful books on how to get in shape.

Faster, Better, Stronger: 10 Scientific Secrets to a Healthier Body in 12 Weeks by Eric Heiden.

Strength for Life: the Fitness Plan for the Best of Your Life by Shawn Phillips

Start Strong, Finish Strong: Prescriptions for a Lifetime of Great Health by Kenneth Cooper

Walking for Fitness by Marnie Caron

Mayo Clinic Fitness for Everybody by Diane Dahm

Small Changes, Big Results: a 12 Week Action Plan for Eating Well, Staying Fit and Feeling Good by Ellie Krieger

The library also has a large collection of fitness videos including yoga, pilates, dance and cardio workouts to help inspire you. And they’re all free to check-out!