Geneology International

Tag: Benefits

  • How-To, Benefits, Safety, and More

    How-To, Benefits, Safety, and More

    Aerial yoga is a practice that brings together elements of classic yoga with aerial arts. It will involve making use of a hammock to perform poses in the air. This apply can be very useful for the system and intellect. On the other hand, it might pose much more security dangers than common yoga.

    Whether or not you want to come to feel like a traveling superhero or you just want to swap things up a little bit, aerial yoga can choose your yoga routine to new heights. This uplifting observe is a fantastic way to enhance bodily endurance and energy even though boosting self-assurance and body positivity.

    Here’s how to get started out, plus a rundown of the very best gains and possible pitfalls.

    Aerial yoga is composed of the exact poses as a regular yoga class. The most important variance is that you swap a yoga mat for a silk hammock. The hammock is suspended from the ceiling and supports your entire body as you operate by way of each and every stream.

    The hammock permits you to sink further into every single pose, which can assistance establish strength and make improvements to overall flexibility. It’s also a wonderful prop if you want to consider much more complicated poses without putting further tension on your head, shoulders, or backbone.

    Aerial yoga can feel a bit intimidating at initially, but concern not — classes are available for all talent amounts. A starter-welcoming class can enable you learn the basic principles as you come across you dangling from the ceiling like anything out of Moulin Rouge!

    BTW, some conditioning studios refer to aerial yoga as “aerial fitness” or “anti-gravity health.”

    Yoga provides a holistic array of gains for your body and brain. An aerial yoga follow might assistance:

    Aerial yoga classes can vary a ton, based on the teacher and the common vibe of the day.

    Qualified aerial yoga instructor Jennifer Ramey says she commences her courses with a warmup followed by conditioning, a flow, and at minimum 1 inversion.

    “We operate 1-on-a person with learners to produce self-confidence and creativeness in their apply,” suggests Ramey. “We will end with a cooldown and grounding, and you will go away emotion comfortable and robust.”

    It’s also value noting that you may not “fly” on day one. Your extremely very first aerial yoga course will prob involve covering tools principles and receiving snug with your instructor.

    “We generally work with purchasers on developing a safe and sound observe that can grow in time by commencing with a sturdy foundation in essentials,” claims Ramey.

    Yoga, in standard, is a good workout that can gain your in general overall health and perfectly-being. Aerial yoga may well pose some extra benefits since it incorporates aerial elements.

    “[Aerial yoga] is a unique education notion that fuses toughness, agility, and stability in an exciting and self confidence-constructing way,” suggests Ramey.

    Whilst basic yoga has you grounded on your mat, aerial yoga gives you the chance to use suspended materials to prolong and enhance sure poses.

    “The movement of the materials [hammock] delivers the university student with special variations of standard actions,” says Ramey. “We are ready to suspend in just the materials and invert, which is fantastic for blood move, joint stress, and spinal alignment.”

    FYI: A 2019 analyze mentioned that aerial athletes have top rated-notch strength, harmony, and versatility. So, there’s a opportunity aerial yoga can enable you build in these spots far more successfully than mat-based yoga. But we require a lot more analysis to know for guaranteed.

    Technically, of course. Nonetheless, Ramey claims you should not test aerial yoga household alone except you are a seasoned practitioner who is pretty familiar with the products.

    If you want to follow at home, Ramey implies employing a qualified rigger to set up a safe and sound foundation in your ceiling or an overhead beam. At the time that has been established up, she suggests, you must seek the advice of an aerial yoga professional to find superior good quality models and organizations specializing in aerial arts.

    “Do not obtain from Amazon or anyplace not specializing in the aerial arts — not all gear is developed equally,” she says. “Quality tools is not an place you want to be stingy with.”

    Are you completely ready for takeoff? Right here are some suggestions to help you get begun:

    • Uncover the appropriate studio for you. Not all yoga studios offer aerial courses. If you cannot come across a course close to you, check with your fave yoga teacher if they know any one who is licensed. You may possibly be ready to prepare inexpensive non-public or semi-non-public lessons in your home or a studio.
    • Gown the aspect. Tighter clothes is best right here. Free or dishevelled garments can depart you feeling uncovered when you’re upside down. You might also want to choose for very long-sleeved shirts to stay away from chafing.
    • Hold at it. Aerial yoga can feel weird at to start with. Following all, you’re pretty much doing yoga in the air. But preserve at it! It may possibly just take a handful of courses for you to uncover a excellent groove.
    • Arrive as you are. You really don’t need to have to be in any particular condition or have stellar higher-entire body strength. Newbie courses can support you develop power and endurance more than time.
    • Be geared up. Ramey suggests you provide drinking water, an open brain, and a willingness to have confidence in your instructors and motion type.

    What goes up have to come down — not amazingly, aerial yoga arrives with the additional threat of slipping. So be absolutely sure to hear to your entire body, adhere to your teacher’s guidance, and not thrust past your boundaries.

    Reminder: You shouldn’t apply aerial yoga at household except you are extremely nicely versed in the gear and principles. Studios have experienced machines, rigs, materials, and safety mats. They also provide arms-on spotting by qualified and properly trained instructors.

    PSA: You ought to test with a health care qualified right before making an attempt aerial yoga if you:

    • are pregnant
    • have a heart situation
    • have unregulated blood tension concerns
    • have an eye issue this kind of as cataracts or retinal detachment

    Aerial yoga can is a excellent way to de-tension, establish strength, increase overall flexibility, and enhance your head-system connection. Lots of peeps also say it can enhance self-assurance and advertise human body positivity. Furthermore, it is super-duper enjoyable.

    While it poses much more hazards than mat-centered yoga, aerial yoga can be very harmless when completed the right way. Just be sure to complete aerial yoga under the supervision of a certified instructor.

    Also, you should really verify with a healthcare professional just before performing aerial yoga if you are expecting or if you have a heart affliction, blood tension difficulties, or an eye situation.

  • What Is Upward-Facing Dog Pose (Urdhva Mukha Svanasana) in Yoga? Tips, Technique, Correct Form, Benefits and Common Mistakes

    What Is Upward-Facing Dog Pose (Urdhva Mukha Svanasana) in Yoga? Tips, Technique, Correct Form, Benefits and Common Mistakes

    The upward-facing dog (Urdhva Mukha Svanasana) is a potent pose that strengthens the upper body while also stretching the upper body and stomach. It is also a person of the most widespread postures in vinyasa circulation sequencing, so acquiring it ideal is even more important to steer clear of injuries.

    It derives its name from 4 Sanskrit terms:

    • “Urdhva” (which interprets to “upward”)
    • “Mukha” (which usually means “face”)
    • “Svana” (which indicates “puppy”)
    • “Asana” (which signifies “posture”)

    The upward-experiencing dog pose allows extend the front portion of your thighs as nicely as the hip flexor muscle tissues. It provides the wrists power whilst allowing for them to be versatile.

    The pose also allows to develop the ribs to their utmost possible with recurrent exercise. It allows to boost your stamina and strength amounts so that you can breathe completely.

    Receiving started off with upward-going through doggy pose: Proper procedure

    When performing a vinyasa flow, the upward-dealing with puppy is usually completed as part of the sunlight salutation collection of poses.

    Here are the techniques you must comply with to do the upward-struggling with doggy pose appropriately:

    • Lie down on your tummy with your forehead on the mat, your toes resting on the mat, and your palms unfold out all around your waist, forearms perpendicular to the mat.
    • Consider a deep breath in and push your arms onto the mat, gently pulling back again as if making an attempt to drag your overall body forward. Consider a fast exhalation, then inhale yet again and carry your torso and thighs upward, trying to keep your thighs turned within and your arms outward.
    • Maintain the hips sound, not stiffened, squeezing them slender, shifting the shoulder blades in direction of the spine. Propel the facet ribs in entrance, assuring them not to drive the central ribs ahead as this can stiffen the reduced back, and press the sternum forward.
    • A little arch the neck backwards, evenly aligning it with the arch of the complete backbone and not overextending it backwards. The total body need to only contact the mat at two factors: the palms and the toes. Preserve the chin parallel to the flooring or marginally lifted upwards.
    • Back again to the commencing posture.

    For a greater comprehending, watch this video:

    youtube-cover

    Benefits of upward-dealing with dog pose: Why should really you do it?

    Working towards the upward-dealing with canine pose routinely delivers the following wellbeing added benefits:

    1) Improved posture

    This powerful backbend stretches the belly muscle tissues, chest, and shoulders. It also builds the arms and the body’s posterior chain, notably the spinal erectors, which support in healthier posture.

    2) Reduced reduce back again pain

    The upward-experiencing puppy pose can help restore wholesome alignment and posture. Reduced back again discomfort can be diminished by preserving good alignment and posture. It also feels fantastic to stretch and open up your upper body and shoulders.

    3) Improved mood

    The upward-facing canine pose is a advantageous abdominal, backbone, and arm workout, as it delivers toughness and flexibility to those people human body areas.

    Aside from that, the asana can help with breathing, bodily oxygenation, circulation, anxiety reduction, and metabolic process. It energizes and revitalizes the body, relieving weariness and average despair.

    Other advantages:

    The upward-experiencing pet pose expands the back torso and abdomen, stimulating the abdominal organs and strengthening digestion. It also can help to take care of sciatica by firming the buttocks and thighs.

    The pose is helpful in sicknesses this sort of as bronchial asthma because it opens up the upper body and higher back by stretching the muscular tissues involved.

    Guidelines to try to remember in order to avoid prevalent faults

    If you do sunshine salutations consistently, you’ll find yourself carrying out the upward-struggling with doggy pose a lot. As you do so, pay back interest to your sort and bear in mind the pursuing guidelines:

    1) Shoulder alignment

    While doing the upward-dealing with dog pose, it truly is basic to allow your shoulders and again unwind. If your neck collapses in between your shoulders and ends up close to your ears, you will detect this.

    Pull your shoulders absent from your ears by intentionally drawing your shoulder blades down and in towards your spine. This aids in the improvement of posture and alignment.

    2) Neck alignment

    Your neck should be easily lined with your spine, forming a half-U curve from the base of your backbone to your neck.

    You might be craning your neck also much if you’re hunting up at the ceiling. Search straight ahead, so your ears and shoulders are in line.

    3) Maintain your thighs engaged

    Even though performing the upward-going through doggy pose, you want your complete system to be engaged, from your ft to your neck. This keeps your lessen back protected when sustaining best alignment.

    You might be not having the most out of your stance if your legs are slouched into the earth. Hug your thighs jointly and pull them away from the mat by urgent strongly by way of the tops of your toes and palms.

    Also Examine
    Short article Carries on down below

    Make positive your alignment is suitable to avoid pressure on your shoulders and wrists. Avoid this placement right after the very first trimester of being pregnant and if you have a back or wrist injuries or a ailment that weakens your wrists.

    Q. Have you tried upward going through doggy pose?

    Edited by Rachel Syiemlieh

  • Tips, Technique, Correct Form, Benefits and Common Mistakes

    Tips, Technique, Correct Form, Benefits and Common Mistakes

    The C-curve is a important Pilates principle. It sets the stage for a flexible spine and a solid core, with many positive aspects from better posture and a reduction of very low back pain.

    The C-curve is also utilized as a section of the set up for a lot of signature Pilates moves on the mat and even on the products.

    In your normal Pilates course, you will find out to fantastic your C-curve, but on your very own it can be hard. There are quite a few significant exercise routines that you can exercise to support you scoop. Understanding how to do this shift effectively at house can help you grasp and derive gain from this vital posture.

    How to the C-curve in Pilates with Right Form

    Comprehending the position’s dos and don’ts will support you in advancing this Shape in Place in a range of techniques.

    youtube-cover
    • Start out by sitting on the ground with your legs prolonged in front of you, knees bent, and toes flat on the floor.
    • Draw your stomach muscular tissues in taut, pushing your navel toward your backbone. Bit by bit lift your head upward, and keep your shoulders comfortable.
    • Location your arms behind your knees with your elbows arched over them then choose a couple of deep breaths.
    • As you inhale, visualise the breath earning your abdomen muscular tissues extend outward a bit as you exhale visualise them tightening up again.
    • In your up coming inhale, pull in your stomach button towards the back again wall so that it connects with an imaginary string coming from the ceiling.
    • As you exhale, experience the string pull your stomach button right back again as a result of your backbone and up toward the top rated of the wall powering you.
    • Concentrate on retaining your neck very long, shoulders relaxed, and let the hips curl under you to open up up the reduced back again. As you deepen your curl, resist any collapsing. As an alternative, lengthen up and out to build a higher hollow C-curve relatively than a lower shallow 1.
    • At your deepest stage, maintain searching down towards your stomach muscle groups. As you breathe in and out, pull your muscle mass in toward the centre of your body.
    • As you exhale and inhale, spherical your again up and over your legs to return to a sitting situation. Repeat this a few-breath sequence two much more situations prior to rolling up to an upright placement.

    Strategies and Strategies to Get C-curve in Pilates Right

    Clean transitions between specific, slow and controlled actions maintain a Pilates session going. Most Pilates movements require a combination of power, adaptability and mobility, alternatively than stretching immediately after a strengthening exercising.

    Establish a firm groundwork: Work on carving out a money ‘C’ and a very long, raised and even arc throughout the spine. Alternatively than pressing the backbone backwards, the C-Curve is started out by rising up and over.

    Execute: Tightness may well be found when travelling into or via a C-Curve. Take into account them to be the most underserved places of prospect. You might pause in the tightest region for the duration of the past rep to provide extra stretch.

    Don’t forget that basically doing work in a C-Curve properly can support you boost your backbone adaptability.

    Manage your raise: Really don’t permit your entire body slump and fall. Retain axial elongation and movement with the abdominals. When in a C-Curve, consider a thread on the navel, and draw it up and back toward the scapulae.

    The eyes follow the backbone: if the appear is off, the C-Curve will be off as effectively. Keep a downward C-Curve with your eyes.

    Added benefits of C-curve in Pilates

    Rounded back again actions assist produce core strength and balance. There are also higher-physique physical exercises that fortify the arms, shoulders, upper body and back again. The stomach muscle groups are built extra adaptable by a sequence of ahead movements that build balance and coordination all over the whole body.

    youtube-cover

    Incorporating Pilates into your training routine will assist you obtain a tighter, far more toned core and increase your posture, equilibrium and coordination.

    Pilates make improvements to cardiovascular capacity by focusing on breathing. The truly feel-great hormones, oxygen stream and blood circulation are all stimulated. Pilates do all of that even though triggering tiny tiredness due to its minimal-affect character. Instead, they offer you you a burst of vitality.

    Popular Faults to Steer clear of

    To produce the great curve, keep away from these mistakes:

    youtube-cover

    Head Scrunching into Neck: Stay away from scrunching your neck by retaining it very long when it is really not in use.

    Collapsing the Upper body: Consider to preserve your chest in an open up placement when keeping your shoulders peaceful.

    Hunched Shoulders: Maintain your shoulders from hunching by soothing them.

    Takeaway

    If you’re a beginner, the ideal way to find out how to do a C-curve in Pilates is by consulting with a Pilates experienced. That can enable set you on the appropriate route and get you begun on your Pilates journey.

    There is no substitute for just one-on-a person time with a professional. You will locate that your form increases, so that you can maintain superior posture, equilibrium and energy all through the actions.

    Also Browse
    Report Carries on beneath

    If you do working experience back pain soon after C-curve education, seek advice from a overall health treatment service provider who specialises in musculoskeletal diseases of the pelvis, spine and extremities.

    Q. Pilates or Yoga?

  • Correct form, benefits and mistakes to avoid

    Correct form, benefits and mistakes to avoid

    Low lunge, or Anjaneyasana in Sanskrit, opens the chest and extends the thighs and groins. It promotes submit-training restoration and electricity although also deliberately striving to increase posture. The position is very simple to consist of into a every day vinyasa yoga exercise for yogis of all degrees.

    If you want it to be, it can also be a backbend. The Solar Salutation C sequence involves this pose.

    The Hindu god Hanuman, son of Anjani, is the inspiration for this yoga asana. Anjaneyasana can be employed as a warm-up pose for Hanumanasana (entire split) or as element of a Surya Namaskar (sunshine salutation) schedule.

    Finding started out with Anjaneyasan: accurate system

    By next these step-by-move directions, you can changeover to Anjaneyasana from downward dog (Adho Mukha Svanasana), chair situation (Utkatasana), or ahead fold (Uttanasana):

    • Fall your again knee (in this scenario, your left knee) to the mat from a lower lunge. If your knee is uncomfortable, put a blanket less than it or double up your yoga mat for additional padding.
    • Convey your fingers to your correct knee and cross your proper ankle with your appropriate knee.
    • Choose a deep breath and elevate your arms above your head, preserving them in line with your ears.
    • To deepen the lunge, push forcefully into your feet whilst shifting your hips ahead. Your still left thigh turns into nearer to the flooring as you do so.
    • Hug your interior thighs in towards one a further to generate adduction, which will support you keep engaged and stay away from sinking into your joints.
    • If it feels at ease, bend your higher backbone into a backbend.
    • Release the arms, reposition the front foot, and release the stance by exhaling.
    • Rep on the other side.

    In this article is a online video to assist you recognize improved:

    youtube-cover

    Gains of Anjaneyasana: Why should you do it?

    The crescent lunge pose can advantage your body in a wide variety of ways, like:

    1) Greater array of movement:

    Anjaneyasana increases the selection of movement by stretching the rib cage and shoulders. It also promotes hip flexors to open up, which increases the vary of movement in the reduced body.

    2) Enhances equilibrium and versatility

    This yoga asana assists with sciatica and enhances stability, stability, and attention. It also benefits the anahata as a coronary heart opening (coronary heart chakra). Heart chakra can be stimulated to assistance with stability, relaxation, and tranquility.

    3) Strengthens the body

    This situation concurrently develops the upper and lessen overall body by demanding the you to continue to be upright through the extend. It also trains the quads due to the fact the yogi need to harmony on equally legs.

    4) Decrease overall body exercise routine

    Anjaneyasana stretches hamstrings, hip flexors, psoas, back again, groin, as well as neck, which is quite helpful for runners and individuals who participate in substantial-effect sports activities.

    5) Enhanced cardiac process

    Anjaneyasana (Crescent Very low Lunge Pose) is a again-bending upper body opening pose. The backbend in the shape of a moon opens the frontal chest and improves blood circulation to the coronary heart and lungs.

    Namaskar place expands the rib cage cavity and positive aspects the thoracic region with an expanded diaphragm by stretching the intercostal muscle groups deeply. Each the pulmonary and cardiac systems reward from muscular stretching and enlargement.

    6) Relaxing pose

    Exercises that entail again bending and chest opening are invigorating. Muscle mass tensions in the upper, mid, and decrease back again are relieved, making it possible for vitality to flow freely.

    Hip opening also aids in the release of pelvic stiffness, reducing tension in the reduce again and hips.

    7) Greater performing of the human body

    Anjaneyasana (Crescent Very low Lunge Pose) boosts the digestive and reproductive methods. The backbend’s deep belly stretch stimulates the digestive method, which aids in the treatment method of constipation, IBS (Irregular Bowel Syndrome), a absence of appetite, and acidity.

    The pelvic extend and groin stretch can help the urogenital program by improving blood circulation in the groin area. A tranquil anxious system is established by using spinal toning.

    The modest backbend also stimulates the thyroid glands, balancing the body’s thyroxine concentrations (a hormone that regulates metabolic rate and is accountable for joint and bone well being).

    8) Improved alignment and posture

    When you concentrate on breath and the core, the dynamics of this asymmetrical balancing stance are perfected. The greatest actual physical advantage of this stance is toned, beautiful legs that raise self-self-confidence.

    Strategies to try to remember to stay away from common faults

    To get the most out of this yoga pose, be mindful of the pursuing tips:

    Be careful not to abruptly deepen your entrance knee and shell out focus to your human body as you go.

    To stay clear of overextending the knee joint’s array of movement, hold the entrance knee stacked about the ankle even as you deepen into the lunge.

    If you feel any distress in that knee, quit and just take a move back to prevent further more discomfort and injuries.

    Also Read through
    Article Proceeds down below

    Continue to keep the back foot straight and out of the way.

    Q. Have you tried Anjaneyasana?

  • Benefits, Side Effects, Precautions, How-to

    Benefits, Side Effects, Precautions, How-to

    Acid reflux happens when the contents of your stomach move back up into your esophagus. This can cause a painful, burning sensation in your chest and throat called heartburn.

    Gastroesophageal reflux disease (GERD) is a condition in which acid reflux occurs frequently. According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 20 percent of people in the United States have GERD.

    GERD is often treated with a combination of lifestyle changes and medications that reduce the amount of acid that your stomach makes. In severe cases, surgery may be recommended.

    You may have seen information about using cannabidiol (CBD) to help with GERD. While preliminary research is promising, there’s currently no direct evidence that CBD can help with GERD. Keep reading to discover what we know so far.

    CBD is a cannabinoid, a type of compound found in cannabis plants. Along with other cannabinoids, CBD works through the endocannabinoid system. This is a signaling system in the body that research has linked to a variety of processes, including inflammation, metabolism, and pain.

    The use of CBD has increased greatly over the past several years with people reporting its use for a variety of health conditions.

    A 2020 study in looked at 376 testimonial posts on a CBD forum on the social media site Reddit. While most posts reported use of CBD for psychological conditions, 3.9 percent of them reported its use for digestive conditions, including acid reflux.

    However, there’s currently no scientific evidence that directly links CBD use to improving GERD symptoms.

    Much of the research on this topic focuses on cannabinoids in general or on tetrahydrocannabinol (THC). THC is the euphoric component of cannabis, meaning that it’s the component that causes a feeling of being high. Let’s explore what’s known so far.

    Cannabinoids may prevent esophageal relaxation

    An important cause of GERD is the weakening of the lower esophageal sphincter (LES). The LES is a muscular valve that separates your esophagus from your stomach.

    While the LES opens to let food pass into your stomach, it typically remains closed to keep your stomach contents from flowing back into your esophagus. If the LES is weakened, it can relax when it shouldn’t, leading to acid reflux.

    A 2017 review of research studies notes that older studies in animals and humans have found that cannabinoids, specifically THC and the synthetic cannabinoid WIN 55,212-2, appear to inhibit the relaxation of the LES.

    If abnormal LES relaxations are inhibited, it means that less stomach acid can flow into the esophagus. While more research is needed, this opens the door for the study of new drugs that target LES relaxation, which may include cannabinoids.

    Cannabinoids may reduce stomach acid

    Medications for GERD focus on reducing the production of stomach acid. A 2016 review of research noted that cannabis and cannabinoids appear to reduce stomach acid production and may protect stomach tissue from damage.

    However, it’s important to note that the majority of the research was done in animals and also focused on synthetic cannabinoids such as WIN 55,212-2 or cannabis extracts high in THC. The effect of CBD in particular wasn’t discussed.

    CBD may lower inflammation and oxidative stress

    GERD is associated with increased levels of inflammation and oxidative stress. These can both contribute to damage to the esophagus.

    One of the benefits of CBD is that it has anti-inflammatory and antioxidant properties. As such, it’s possible that CBD may lower inflammation and oxidative stress in GERD, although research needs to be carried out to confirm this.

    We’re still learning more about the safety of CBD. According to the Food and Drug Administration (FDA), some of the common side effects associated with CBD use include:

    Because CBD causes drowsiness, using it along with alcohol or other depressant medications, such as those to treat anxiety or sleep disorders, can have a compounding effect. This can increase your risk of having an accident or injury.

    It’s also been found that CBD may increase liver enzymes in large doses, which can be a marker for liver damage.

    If you’re currently pregnant or breastfeeding, the FDA strongly recommends to avoid using CBD. The reason for this is twofold:

    1. We still don’t have a good understanding of how CBD impacts pregnant people, a developing fetus, or a breastfed baby.
    2. Some CBD products may contain THC or other potentially harmful chemicals.

    CBD may also interact with other medications that you’re taking. The list of medications that can be affected is long. If you’re ever unsure about how CBD may interact with your medications, speak with a doctor or other healthcare professional before using it.

    There’s not currently any evidence that using CBD can make your acid reflux worse. However, if you use CBD for GERD and find that your symptoms intensify, stop using it.

    As we mentioned earlier, CBD can also potentially interact with different types of medications. These include medications for GERD called proton pump inhibitors (PPIs). A few examples of PPIs include:

    CBD inhibits the activity of the enzyme that’s responsible for breaking down these drugs in the body. That means that they can stick around for longer, leading to an increased risk of PPI side effects such as diarrhea and headache.

    If you’re interested in using CBD for GERD, there are a few ways that you can take it orally. These include:

    There are also a few different forms of CBD to be aware of. These include:

    • Isolate: Isolate CBD contains CBD only and no other compounds from the cannabis plant.
    • Broad-spectrum: Broad-spectrum CBD contains additional compounds that are found in the cannabis plant, except for THC.
    • Full-spectrum: Full-spectrum CBD contains additional compounds that are found in the cannabis plant, including very small amounts of THC.

    Full-spectrum CBD is generally believed to have a greater impact due to the entourage effect. This is a theory that suggests that CBD, THC, and other compounds in cannabis all work together to achieve a greater effect.

    What dose of CBD should you use?

    When it comes to what CBD dose to use, there’s no one answer. According to a publication from the World Health Organization (WHO), participants in clinical trials and research studies have safely used up to 800 milligrams (mg) of CBD.

    Epidiolex, a prescription CBD product that’s approved by the FDA and is taken orally, has dosing recommendations based on weight. A recommended starting dosage is 5 mg/kg each day. This can eventually be raised to 10 mg/kg per day.

    However, other types of CBD fall outside FDA guidelines, meaning that dosing isn’t standardized. Additionally, the potency may vary between products.

    So, at the end of the day, the right CBD dosage can depend on many factors. These include things such as:

    • the type of product (oil, capsule, gummy)
    • whether the product is isolate, broad-spectrum, or full-spectrum CBD
    • the concentration of CBD per milliliter (mL), per capsule, or per gummy
    • your body weight
    • whether you’re taking any medications that may interact with CBD
    • how you’ve reacted to CBD in the past

    A good rule of thumb is to speak with a doctor before using CBD for GERD. They can help to determine whether specific CBD products are safe and recommend an appropriate starting dosage for you individually.

    If a doctor doesn’t give you a recommended dosage, start off with the lowest dose and frequency of CBD. You can slowly increase the amount that you take to find a dose that best addresses your symptoms.

    There’s no one best candidate for who should consider CBD for GERD. Some things to think about when deciding to try CBD for GERD include:

    • Research: CBD isn’t a first-line treatment for GERD, and while preliminary research is promising, its use hasn’t been directly tied to improved GERD symptoms.
    • Medications: If you currently take any medications, remember that CBD may interact with them, including PPIs that are used for GERD.
    • Symptoms: How frequent or severe are your symptoms? Do medications and lifestyle changes work well to manage them? If not, speak with a doctor about other management strategies, which may or may not include CBD.
    • Side effects: CBD can cause its own side effects, such as drowsiness or diarrhea. If you’ve previously used CBD, consider how you reacted to it in the past.
    • Safety: CBD products aren’t regulated by the FDA. Because of this, you’ll have to shop carefully to ensure that you purchase a product that’s safe and free from potentially harmful additives.

    As we mentioned earlier, the FDA doesn’t regulate the sale of CBD products. Because of this, it’s up to you to choose a safe, high-quality product.

    You can find CBD products for sale online or purchase them directly at natural goods stores, specialty shops, or cannabis dispensaries. Some things to check for on the label include:

    • CBD type: Is the product isolate, broad-spectrum, or full-spectrum CBD?
    • Ingredients: Make sure that the product actually lists CBD (cannabidiol), keeping in mind that some products may list CBD as hemp extract. Other ingredients that may appear depend on the type of product and can be:
      • a carrier oil, such as hempseed oil or grapeseed oil
      • artificial colorings or flavorings
    • Concentration: Verify the amount of CBD that you’re getting per mL (for liquid products), per capsule, or per gummy.
    • Certificate of analysis (COA): Reputable products should come with a COA. This means that it’s been tested by a third-party lab to make sure that it contains the ingredients and concentrations listed on the label.
    • Health claims: You may come across some products that claim to treat a variety of diseases or conditions. Making claims like these is only legal for FDA-approved drugs, so if it sounds too good to be true, it probably isn’t true.

    It’s also important to check the laws associated with your state. CBD can be classified as either:

    1. Hemp-derived: These products come from cannabis plants but contain no more than 0.3 percent THC, based off of dry weight.
    2. Marijuana-derived, or CBD with more than 0.3 percent THC: These products also come from cannabis plants but have higher amounts of THC than do hemp-derived CBD products. The term “marijuana” is being used here as per its legal definition outlined in the Controlled Substances Act.

    What you can legally buy depends on your state. While some states allow the purchase of one or both types of CBD products, in some states, you can’t purchase CBD products at all. You can check your state’s cannabis laws here.

    Many people use the words “cannabis” and “marijuana” interchangeably. This may lead you to think that CBD is also marijuana, but that’s not the case. Let’s take a moment to break down each of these terms:

    • Cannabis: “Cannabis” can be used to refer to any product that comes from the cannabis plant. This term encompasses both CBD and marijuana products.
    • Marijuana: Typically, when people mention “marijuana,” they mean cannabis that can produce a “high,” or euphoric feeling. “Marijuana” is used to reference the parts of the cannabis plant that contain high levels of THC, which is the compound that causes the high associated with use of this form of cannabis. It has a legal definition under the Controlled Substances Act. However, the term is controversial because of its roots in racism. More recently, people in the industry prefer to use the term “cannabis” instead, which can be confusing, as hemp is also derived from the cannabis plant.
    • CBD: “CBD” refers to cannabidiol, a compound found in cannabis plants that have both high levels (marijuana) and low levels (hemp) of THC. However, CBD by itself isn’t euphoric, which means that it doesn’t cause a high.

    Early research indicates that CBD could be beneficial for GERD. Some ways that it may potentially do this are by:

    • limiting LES relaxation
    • lowering stomach acid production
    • reducing levels of inflammation and oxidative stress

    However, additional research studies and clinical trials are needed to directly tie CBD to an improvement in GERD symptoms. There are currently other medical and lifestyle changes that are recommended to treat GERD.

    If you choose to use CBD for GERD, ask a doctor about which products are safe, appropriate dosing, and any potential drug interactions. Always do your own research to ensure that the product you choose is safe and of good quality.

    Is CBD legal?The 2018 Farm Bill removed hemp from the legal definition of marijuana in the Controlled Substances Act. This made some hemp-derived CBD products with less than 0.3 percent THC federally legal. However, CBD products containing more than 0.3 percent THC still fall under the legal definition of marijuana, making them federally illegal but legal under some state laws. Be sure to check state laws, especially when traveling. Also, keep in mind that the FDA has not approved nonprescription CBD products, and some products may be inaccurately labeled.

  • Benefits, Types, Tips, and More

    Benefits, Types, Tips, and More

    If you are looking to get in shape, improve your fitness level, or simply enjoy the many benefits of working out, then low-impact exercise may be just the thing for you. Low-impact exercise is a great option for people who cannot tolerate high-impact exercise or who are looking for a gentle way to get exercise benefits without placing too much stress on their muscles, tendons, and joints.

    This article looks at what low-impact exercise is and how it can be beneficial to people of all ages. Examples of low-impact exercises that you can try are also explained.

    Fly View Productions / Getty Images 


    What Is Considered Low-Impact Exercise?

    Low-impact exercise is when movement occurs in your body without the slamming, jumping, and jarring that occurs with other, more intense forms of exercise. Basically, low-impact means just that. There will be very little or no impact on your joints. One or both feet will always be in contact with the ground f or standing exercises, or if you are sitting or swimming, no jarring or impact will occur anywhere in the body.

    Working out in a gentle manner can have several benefits while still providing you with a great workout. Your heart rate can be elevated, providing cardiovascular and aerobic benefits. Your muscles and joints can also be gently challenged, improving strength and mobility. And if you’re injured or have a condition that requires you to protect your joints and tendons, low-impact exercise may be just the thing to keep you moving as you recover.

    Benefits

    There are several benefits to low-impact exercise. These may include:

    • Easy start-up for beginners
    • Decreased risk of injury to joints and tendons
    • Improved balance and mobility
    • Less recovery time after exercise
    • Optimal for fat burning
    • May be performed after injury to maintain fitness level as you heal
    • Easy to do for most people, making it great for group workouts

    While high-intensity, interval training-type workouts are popular these days, you can still get great benefits—with less risk of injury—with low-impact exercises.

    Are There Risks?

    There are really no risks to performing low-impact exercise, although if you are an advanced exerciser, low-impact workouts may not be intense enough to challenge your heart, lungs, joints, and muscles to provide enough benefit to improve your fitness level.

    Types of Low-Impact Exercise

    There are several different types of low-impact exercises. Keep in mind that everyone is different, and not every exercise is appropriate for your specific situation. You should check in with your healthcare provider before starting any exercise program to ensure it is safe for you to do.

    The best low-impact exercise program for you is one that is fun, a bit challenging, and makes you feel like you’ve accomplished something when you are done.

    Walking

    The difference between walking and running is that there is no flight phase while walking—at least one foot is always in contact with the ground while walking. This creates a situation in which there is minimal impact, saving your joints from the risk of overstress and injury.

    Still, walking can be a great workout, improving endurance and aerobic capacity and burning calories. Therefore, it is a great low-impact choice for people looking to lose weight.

    And one of the best benefits of walking is that you can chat with a friend as you walk, so it’s a great way to socialize as you exercise.

    Swimming

    Not only is swimming low impact, but it can also be considered a no-impact exercise. Your body does not come in contact with any hard surface while swimming, and you should feel no impact as you glide through the water. And while swimming can feel easy, it is an excellent workout for improving core strength and cardiorespiratory endurance (heart and lung strength).

    If you have had a lower-extremity injury or have severe arthritis, simply walking in a pool is a great way to reduce stress on your joints. The water creates buoyancy, offering you a low-impact option that can still be challenging and fun.

    Yoga

    Many people see yoga as a great low-impact stretching routine. It is. But yoga also can offer other benefits, including improved balance and improved strength. It can get your heart rate up a bit, offering cardiovascular benefits as well.

    Be sure to start slow. Working with a qualified yoga instructor is a good idea to ensure you are performing the poses properly. A good yoga instructor may also be able to help you reduce the risk of injury while performing the poses.

    Cycling

    Riding a bike, either on the road or in the gym on a stationary cycle, is a great low-impact way to work out. While biking, your hips remain in contact with the seat and your feet with the pedals, eliminating impact. Still, you can challenge your cardiorespiratory system while biking, making it a great choice for weight loss.

    Cycling can also be a great low-impact way to improve lower-extremity endurance. It can work your quads, hamstrings, and calves, improving strength in those muscle groups.

    Rowing

    Using a rowing machine is a great way to improve endurance, lose weight, and enhance upper- and lower body strength. And the great thing about rowing: Your hips remain in contact with the seat the entire time, eliminating impact and sparing your muscles and joints from excessive stress.

    Circuit Training

    Circuit training is a form of exercise that involves moving from one exercise to the next in a progressive way. It may be done as part of high-intensity training, but low-intensity circuit training also may be done, allowing you the health benefits of exercise without the risk of joint injury.

    When performing circuit training, you can choose which exercises to do. You may move from seated rows to body weight squats to crunches. And if you keep moving, you can work different muscle groups while maintaining an elevated heart rate, improving cardiovascular fitness.

    Elliptical Machine

    The elliptical machine is a great way to mimic a running technique but with no impact on your joints. When using an elliptical, your feet stay in contact with the footrests, allowing you to get a great workout with no impact. Plus, with the right resistance and hill settings on the machine, you can perform high intensity exercise with low impact.

    Tips on Getting Started

    Before starting any exercise program, it is a good idea to visit your healthcare provider for a physical to ensure your body can handle it. When starting a low-impact exercise program, you should go easy. Give your body time to build up a tolerance to the exercise. Doing too much too soon may be a pathway to injury.

    A light warm-up is recommended before engaging in low-impact exercise. Even though some low-impact exercise isn’t intense, your body needs a few minutes to warm up. Start by performing a light walk to gradually raise heart rate and light stretches to get your muscles warm.

    When first starting out, choose exercises that you enjoy doing, and find a workout buddy to help keep you motivated if you are new to exercise.

    How Often Should I Exercise?

    The American College of Sports Medicine recommends at least 30 minutes of exercise, five days a week. So, try to do a little bit of exercise each day when starting out, and give yourself a day off every second or third day.

    Preventing injuries is key when beginning low-impact exercise. Be sure you stop any exercise that causes pain. Visit your healthcare provider if you start to feel nagging pain that limits your ability to move around normally.

    Summary

    Low-impact exercise is a great way to begin an exercise program if you are a beginner, and it can be essential in helping you improve or maintain your fitness level if you wish to protect your joints due to injury or arthritis. It can also be a safe and effective way to lose weight, improve muscle strength and flexibility, and help you feel energized.

    A Word From Verywell

    If you are looking to lose weight, gain strength, and improve aerobic endurance, then low-impact exercise may be a great option for you. It can allow you to achieve your fitness goals while protecting your joints and muscles from injuries. It is a great option if you are injured and cannot tolerate high-impact exercise, and it can provide you with an enjoyable experience while still getting the benefits of an effective fitness routine.

    Frequently Asked Questions

    • Can I lose weight with low-impact exercise?

      Low-impact exercise allows you to raise your heart rate and burn calories over a long period of time. This can be an excellent way to lose weight.

    • What is the best low-impact exercise machine?

      The elliptical is a great low-impact machine that allows you to perform high-intensity workouts with no impact. Keep in mind that the best low-impact exercise is one that you personally find enjoyable and challenging.

    • Is jogging low impact?

      Jogging requires that both feet leave the ground, creating a flight phase while performing it. And a flight phase in jogging requires that you impact the ground with one foot. Although slow jogging may feel like low-impact, it is really a high-impact exercise.