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Whengettingtothegymisnot possible,thereareplentyof optionstoexploreforat-home workouts.Fromfindingfunwaystostay fittogettinglovedonesinvolved,figuring outwhatworksandcommittingtoafew simplegoalsisagoodstart. Althoughitmaybehardtopullourselvesupfromthecouchduringperiodsof adversity,stickingtoanexerciseprogram canhelpboostimmunityandemotional resilience.“Notfeelinglikeexercisingis commonduringstressfultimes,buttryto rememberhowgoodyoufeelafterward andthesenseofaccomplishment.Rememberthewhy,”sayslifecoachSuzanneKing, inMarlton,NewJersey.

Trainersagreeit’simportanttoseeworkingoutandtakingcareofourhealthas aninvestment,andhavingaplangoesa longway.“Youwouldneverjustbrushoff abusinessappointmentifitwasinyour calendarandyouknewyouhadtoattend,” sayspersonaltrainerChrisWong,in Oakville,Ontario.“Thesimpleactofputby Marlaina Donato tingitinyourschedulemakesitreal.Now youhavearesponsibility.Nowyouhave structure.” StephanieMansour,hostofthePBS fitnessandhealthshowStep it up with Steph, concurs:“OnceIstartedviewing workoutsasmyownpersonalconfidenceboostingtime,alightbulbwentoffinmy headandIbecameaddictedtothistime withmyself.”TheChicago-basedpersonal trainerrecommendslighteningup.“Find somethingfun.Dosomethinggoofylike dancingaround.Schedulethisinand insteadof‘workout’,callit‘pump-uptime forme’.” Gettingoutsideandhittingthetrails orwalkingeveryeveningafterdinneris agreatwaytogetoxygen-infusedaerobic time.“Useoutdoorspacetoyouradvantage,”saysWong.“I’vetaughtbootcamps atparks,andonegameIlikedoingis Touch20Things.Runaroundandtouch 20thingsatleast15to20feetapart,but don’ttouchthesamethingtwice.Healso suggestsdoingsprintsorbearcrawlsfor distanceexerciseandstep-upsonpark benchesorlargerocks.“Ifaparkisnot

Workingoutwithadifferentrulesetoffers aninvitationtoaddanewtwisttoausual favorite.“Ipersonallypracticemartialarts everyday,butthatcanbedoneinavariety ofways,”saysWong,pointingtogentle qigong,shadowboxing,breathingexercises,footworkdrillsandheavybagtraining. Herecommendsexercisingevery day,butlimitingmoreintenseworkoutsto threeorfourtimesaweek.Cardioexercisessuchaswalkingandbicyclingareagood dailychoice,whilehigh-intensityinterval trainingworkoutscanbeaccomplished withminimalornoequipment.Thereare avarietyofmethodswithtimingelements thatcanbeusedtogetagoodworkout. Forexample,withtheAsManyRoundsAs Possibleregimen,threeexercisesaredone back-to-backforasmanyroundsaspossibleina10-to12-minuteperiod. ExploringfreeonlineclassesonYouTubeandotherplatformsopensupeven moreoptions,includingyoga,Pilatesand danceclasses.Manytrainersoffervirtual workoutsoverZoomorSkypeliveinreal time.Therearealsomobileappswith workoutsavailablefordownload.

Partnersorfamilymemberscanhelp eachothertostayonaworkoutschedule. “Youcansetupachartforyouandyour familymemberstoputastarorcheckmarkonceyou’vefinishedaworkout. Turnitintoacompetition,andwhoever hasthemoststarsattheendofafew weeksgetstopicktheworkoutforthe wholefamilytodo,”suggestsMansour. Partnerscanalsomakeapacttotakecare ofthekidswhenitistheother’sturnto grabsomefitnesstime. Beingmotivatediseasierwithsome self-love,Kingremindsus:“Youcanbegin somethingnewbyfullyappreciatingyourselfwithdailygratitude.”

Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

StephanieMansoursuggeststhisquick workout:

4 Runandmarchinplace,punching yourfistsintheair.

4 Hopoveratilelineonthefloorand back.Bothofthesecountascardio.

4 After60seconds,addinsome strengthtraining,like10squatsorhalf push-upsonyourhandsandknees.

4 Afterthat,do10repetitionsofanab exercisesuchascrunchesortoetaps.

4 Thenrepeatthecircuitforasmuch timeasyouhave.This addsaerobicand strengthaspectsto theworkout.

With the ever-evolving COVID-19 situation causing uncertainty for citizens worldwide, Natural Awakenings is more committed than ever in supporting your health and well-being.

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NaturalAwakenings Lancaster/Berks @NAwakenings @natural_lancasterberks

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by Heather Kreider

We’veallbeendealingwith addedamountsof“bad”stress latelythatwreakhavoconour mentalstate,causinghighlevelsofanxiety. PriortoCOVID-19,accordingtothe NationalInstituteofMentalHealth,about 19percentofAmericansexperiencedthe symptomsofananxietydisorderatsome pointoverthepast12months,makingit themostcommonformofmentalillness intheU.S.Itstandstoreasonthatpercentageismuchhigherrightnowandwillcontinuetobeaswedealwiththepandemic’s manycollateraleffects. Formanypeople,hemp-based cannabidiol(CBD) oilisaplant-based anxietyreliefoptionthatofferssimilar benefitstomedicalmarijuana,butwithoutthe“high”.

Cannabinoids,likecannabidiol(CBD), arecompoundsuniquetothegenus cannabis,andbotanistshaveidentified morethan100differentcannabinoids sofar. Ourbodiescontaincannabinoid receptorsthatsitonthesurfaceofcells and“listen”toconditionsoutsidethecell. Theytransmitinformationaboutchangingconditionsandkick-starttheappropriatecellularresponse. Whensomething bringsacelloutofits“comfortzone”, thesereceptorscompelourendocannabinoidsystem(ECS) tobringthingsbackto anindividual’snormalstate,maintaining homeostasis. CBDdoesnotaffectcellsalready functioningnormally. TheECSsystem canbethoughtofastrafficcontrol: it keepsusinbalancebydirectingthe communicationtrafficinthebody;the outcomeisfewerproblemsandmorebalance. Eachcannabinoidcreatesaunique responseinthebody. Unlikeothercannabinoidslikedelta-9-tetrahydrocannabinol (THC),recentresearchshowsthatCBD bindsverylittletoCB1 andCB2recep

ISSUE

tors;instead,itchangesreceptorsite shapesandcontrolsseveralnon-cannabinoidreceptorsandionchannelsthat mediatepainperception,inflammation, bodytemperatureandmore.

PreclinicalandclinicalstudiesbytheEndocannabinoidResearchGroup,inItaly, andothers,showCBDpossessesawide rangeoftherapeuticanalgesic,neuroprotective,anticonvulsant,antiemetic,antioxidant,anti-inflammatory,antiarthritic andantineoplasticproperties. Inregard tomentalhealth,evidenceconclusively demonstratesCBD’sefficacyinreducing anxietybehaviorsrelevanttomultiple disorders,includingpost-traumaticstress disorder,generalizedanxietydisorder personalitydisorder,obsessivecompulsivedisorderandseasonalaffective disorder(SAD). CBDhasbeenshownto interactwithseveralreceptorsknownto regulatefearandanxiety-relatedbehaviors,includingCB1R,serotoninandother receptors. Clinicalstudiesonhumanshave proliferatedinrecentyearsduetoevolvingknowledgeandregulationssurroundingdifferentstrainsofthecannabisplant. Inadouble-blindstudyfrom2019publishedbySwitzerland’sSpringer Nature, 37JapaneseteenagerswithSADreceived 300milligramsofCBDoiloraplacebo everydayforfourweeks. Theteenswere assessedwithsurveysusedtodiagnose andmeasureSADsymptoms. TheantianxietypropertiesofCBDreducedsymptomsalignedwiththedisorder,providing reliefcomparabletoParoxetine,adrug commonlyusedtotreatthecondition. Anumberofstudiescontinueto demonstratethepositiveeffectthatCBD andothercannabinoidshaveonmental health,andmanymorepositivesrelated tocannabiswilllikelycometolight.

Heather Kreider, LE, RN, is the co-owner of the Makes Scents Natural Spa Line and Hempfield Botanicals. For more information, visit HempfieldBotanicals.com. See ads, pages 14 and 48.

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