9 Reasons To Avoid Mobility Training

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Why might someone not want to do mobility training? Here are some important reasons:

Make an informed choice

Here’s Liv’s hit-list of reasons to skip mobility training:

  • Poor Circulation: Avoid mobility training if you don’t want to improve or maintain good blood circulation, which aids muscle recovery and reduces soreness.
  • Low Energy Levels: Mobility training increases oxygen flow to the brain and muscles, boosting energy. Skip it if you prefer feeling sluggish!
  • Digestive Health: Stretches that rotate the torso aid digestion and relieve bloating. Definitely best to avoid it if you’re uninterested in improving digestive health.
  • Joint Health: Mobility work stimulates synovial fluid production, reducing joint friction and promoting longevity. You can skip it if you don’t care about comfortable movement.
  • Sleep Quality: Gentle stretching triggers relaxation, aiding restful sleep. Avoid it if you enjoy restless nights!
  • Pain Tolerance: Stretching trains the nervous system to handle discomfort better. Skip it if you prefer suffering 🙂
  • Headache Reduction: Mobility work relieves tension in the neck and shoulders, reducing the occurrence and severity of headaches. No need to do it if you’re fine with frequent headaches.
  • Immune System Support: Mobility training boosts lymphatic circulation, aiding the immune system. Avoid it if you prefer your immune system to get exciting in a bad way.
  • Stress Reduction: Mobility exercises release endorphins and lower cortisol levels, reducing stress. So, it is certainly best to skip it if you prefer feeling stressed and enjoy the many harmful symptoms of high cortisol levels!

For more on all of these, enjoy:

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Want to learn more?

You might also like to read:

Mobility As Though A Sporting Pursuit: Train For The Event Of Your Life!

Take care!

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  • 10 Ways To Naturally Boost Dopamine

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dopamine is the “reward” hormone, and is responsible for motivation, as well as various oft-forgotten functions (such as spatial skills, motor functions, task processing, planning, and language). Sometimes, our relationship with dopamine isn’t what it could be, so here’s how to fix that:

    Let’s get hormone-hacking…

    Here are the 10 ways:

    1. The seesaw effect: reduce overstimulation by taking tolerance breaks from high-dopamine activities that aren’t particularly useful (like social media or phone games), allowing for natural enjoyment of daily activities that you’d normally find enjoyable. Think: if you died and negotiated to be sent back to life on the condition you’d appreciate it properly this time, what things would you then spend your time doing? It’s probably not Kingdom Crush Saga Farm 2, is it?
    2. Conscious state meditation: practise conscious state meditation, focusing inward to reduce anxiety and release dopamine. Even a few minutes a day can significantly enhance dopamine levels.
    3. Hack your REM cycles: optimize sleep, especially REM cycles, which produce the most dopamine. Aim to wake up after your final REM cycle to feel energized and happy.
    4. The runner’s high: engage in regular exercise, which boosts dopamine through physical exertion and can lead to feelings of relaxation and euphoria, often known as the “runner’s high.”
    5. Mood-enhancing music: listen to music that makes you feel good. Favorite songs can stimulate dopamine production, improving your mood and well-being.
    6. Bright light therapy: spend time in natural sunlight to stimulate dopamine production and elevate your mood, countering the negative effects of extended indoor time. If natural sunlight is not very available where you are (e.g. this writer who lives next to an ancient bog surrounded by fog and the days are getting short, at time of writing), then artificial daylight lamps are respectable supplement—but just that, a supplement, not a replacement. Despite how it looks/feels, natural sunlight (especially in the morning, to cue the circadian rhythm to do its thing) is beneficial even through cloud cover.
    7. Relieve stress for good: actively reduce stress, as it inhibits dopamine. Simplify daily routines and eliminate stressors to naturally boost dopamine and feel more relaxed. Of course, you cannot remove all stress from your life, so get good at managing the stress created by the stressors that do remain.
    8. Tap into your flow state: enter a “flow state” by focusing deeply on an engaging task, which can elevate dopamine levels and boost motivation and happiness.
    9. The hormesis effect: embrace mild physical challenges, like cold showers. The temporary discomfort will paradoxically increase dopamine (it’s the body’s way of saying “congratulations, you survived the hard thing, here’s a little treat, so that you’ll be motivated to survive the next hard thing, too”)
    10. Activate your inner artist: engage in creative activities that you find fun. The process of creating boosts dopamine and provides motivation, enhancing mood and enjoyment in life.

    For more on all of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

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  • The 4 Best Stretches To Do Before Bed (And Even: To Do In Bed!)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Contrary to the stereotype of early morning yoga sessions, the evening is actually the best time to improve flexibility.

    Not only that, but there are benefits to stretching on a soft surface, such as your bed, rather than the floor—in few words, it reduces the nervous feedback that limits your flexibility.

    The most comfortable yoga session

    Here are three great stretches to do of an evening:

    Frog pose:

    • Spread your knees wide, forming 90° angles at your ankles, knees, and hips.
    • Press your hips downward and experiment with tilting your tailbone upwards.
    • Hold for 1–3 minutes, breathing calmly.

    Half straddle stretch:

    • This stretch is done with one leg extended, and your other leg bent with foot against your inner thigh.
    • Keep your lower back elongated while folding forward.
    • Adjust the stretch’s focus by moving towards the middle or towards the extended leg, to stretch your inner thighs more or your hamstrings more, respectively.
    • Hold for 1–2 minutes per leg.

    Tabletop chest stretch:

    • From a tabletop position, walk/slide your hands forward and drop your chest down.
    • Hold for at least 1 minute, breathing deeply.
    • Variations:
      • Turn thumbs upward to engage side muscles.
      • Cross arms to stretch the ribs.

    Cross-legged forward fold:

    • Start in a cross-legged seated position and slightly shift your hips backwards.
    • Fold forward, allowing the spine to round.
    • Hold for 1–3 minutes, breathing calmly.

    This latter is especially good despite its simplicity, as it provides a deep stretch in the outer hips and lower back.

    For more on all of these plus visual demonstrations, enjoy:

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    Want to learn more?

    You might also like:

    Over 50? Do These 3 Stretches Every Morning To Avoid Pain

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    Share This Post

  • Aging For Beginners – by Ezra Bayda & Elizabeth Hamilton

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This one’s not about how to avoid aging, but rather, how to be at peace with whatever aging may be happening, perhaps despite our best efforts.

    The book is dedicated:

    ❝To all the starving and suffering children throughout the world, with the wish that they may someday have the opportunity to experience the life of a contented geriatric❞

    It’s a stark reminder that old age is a privilege that many do not get to enjoy, thanks to poverty, disease, wars, and accidents and incidents along the way.

    So, how to go about making the very most of what we have, for those of us who are perhaps going gray in a comfortable, safe environment?

    The answer may surprise you: the authors tackle things head-on without dressing old age up in euphemisms or platitudes—they cover not just the physical decline that typically occurs eventually, but also the impact of the physical pain that this may bring, the way this may play into loneliness and helplessness, and perhaps anxiety and/or depression. And, of course, the topic of grief and loss, that for most of us becomes all the more part of our lives as we get older. For that matter, our own mortality is also something the authors come back to from start to finish.

    Thus, this is not necessarily a cheerful book—but it gives the tools such that we can be cheerful about life in general, in the face of all the aforementioned things, without pretending that things that are not good are good, just, making our peace with what is, and making the most out of what we have.

    The authors are Zen teachers with decades of experience, and this book is heavily influenced by Zen principles. And yes, it does teach meditation too, but that’s just one tool in the toolbox.

    The style is deep and yet very readable, heavy of tone and at the same time inspiring of lightness of heart.

    Bottom line: if you’d like to worry less about aging (while still doing all you want to stay young), this book can certainly help with that.

    Click here to check out Aging For Beginners, and be at peace with yourself.

    Share This Post

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  • Is owning a dog good for your health?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Australia loves dogs. We have one of the highest rates of pet ownership in the world, and one in two households has at least one dog.

    But are they good for our health?

    Mental health is the second-most common reason cited for getting a dog, after companionship. And many of us say we “feel healthier” for having a dog – and let them sleep in our bedroom.

    Here’s what it means for our physical and mental health to share our homes (and doonas) with our canine companions.

    Pogodina Natalia/Shutterstock

    Are there physical health benefits to having a dog?

    Having a dog is linked to lower risk of death over the long term. In 2019, a systematic review gathered evidence published over 70 years, involving nearly four million individual medical cases. It found people who owned a dog had a 24% lower risk of dying from any cause compared to those who did not own a dog.

    A golden retriever pants on the grass next to a ball.
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    Dog ownership was linked to increased physical activity. This lowered blood pressure and helped reduce the risk of stroke and heart disease.

    The review found for those with previous heart-related medical issues (such as heart attack), living with a dog reduced their subsequent risk of dying by 35%, compared to people with the same history but no dog.

    Another recent UK study found adult dog owners were almost four times as likely to meet daily physical activity targets as non-owners. Children in households with a dog were also more active and engaged in more unstructured play, compared to children whose family didn’t have a dog.

    Exposure to dirt and microbes carried in from outdoors may also strengthen immune systems and lead to less use of antibiotics in young children who grow up with dogs.

    A boy in sunglasses talks to his jack russell terrier on a beach.
    Children in households with a dog were often more active. Maryshot/Shutterstock

    Health risks

    However, dogs can also pose risks to our physical health. One of the most common health issues for pet owners is allergies.

    Dogs’ saliva, urine and dander (the skin cells they shed) can trigger allergic reactions resulting in a range of symptoms, from itchy eyes and runny nose to breathing difficulties.

    A recent meta-analysis pooled data from nearly two million children. Findings suggested early exposure to dogs may increase the risk of developing asthma (although not quite as much as having a cat does). The child’s age, how much contact they have with the dog and their individual risk all play a part.

    Slips, trips and falls are another risk – more people fall over due to dogs than cats.

    Having a dog can also expose you to bites and scratches which may become infected and pose a risk for those with compromised immune systems. And they can introduce zoonotic diseases into your home, including ring worm and Campylobacter, a disease that causes diarrhoea.

    For those sharing the bed there is an elevated the risk of allergies and picking up ringworm. It may result in lost sleep, as dogs move around at night.

    On the other hand some owners report feeling more secure while co-sleeping with their dogs, with the emotional benefit outweighing the possibility of sleep disturbance or waking up with flea bites.

    Proper veterinary care and hygiene practices are essential to minimise these risks.

    A dog peers out from under a doona while a man sleeps.
    Many of us don’t just share a home with a dog – we let them sleep in our beds. Claudia Mañas/Unsplash

    What about mental health?

    Many people know the benefits of having a dog are not only physical.

    As companions, dogs can provide significant emotional support helping to alleviate symptoms of anxiety, depression and post-traumatic stress. Their presence may offer comfort and a sense of purpose to individuals facing mental health challenges.

    Loneliness is a significant and growing public health issue in Australia.

    In the dog park and your neighbourhood, dogs can make it easier to strike up conversations with strangers and make new friends. These social interactions can help build a sense of community belonging and reduce feelings of social isolation.

    For older adults, dog walking can be a valuable loneliness intervention that encourages social interaction with neighbours, while also combating declining physical activity.

    However, if you’re experiencing chronic loneliness, it may be hard to engage with other people during walks. An Australian study found simply getting a dog was linked to decreased loneliness. People reported an improved mood – possibly due to the benefits of strengthening bonds with their dog.

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    Walking a dog can make it easier to talk to people in your neighbourhood. KPegg/Shutterstock

    What are the drawbacks?

    While dogs can bring immense joy and numerous health benefits, there are also downsides and challenges. The responsibility of caring for a dog, especially one with behavioural issues or health problems, can be overwhelming and create financial stress.

    Dogs have shorter lifespans than humans, and the loss of a beloved companion can lead to depression or exacerbate existing mental health conditions.

    Lifestyle compatibility and housing conditions also play a significant role in whether having a dog is a good fit.

    The so-called pet effect suggests that pets, often dogs, improve human physical and mental health in all situations and for all people. The reality is more nuanced. For some, having a pet may be more stressful than beneficial.

    Importantly, the animals that share our homes are not just “tools” for human health. Owners and dogs can mutually benefit when the welfare and wellbeing of both are maintained.

    Tania Signal, Professor of Psychology, School of Health, Medical and Applied Sciences, CQUniversity Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

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  • What Loneliness Does To Your Brain And Body

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Spoiler: it’s nothing good (but it can be addressed!)

    Not something to be ignored

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    This is because the lack of meaningful social connections activates the body’s stress response, which in turn increases paranoia, suspicion, and social withdrawal—which makes it harder to seek the social interaction needed to alleviate it.

    On a neurological level, cortisol levels become imbalanced, and a faltering dopamine response leads to impulsive behaviors (e.g., drinking, gambling) to try to make up for it. Decreased serotonin, oxytocin, and natural opioids reduce feelings of happiness and negate pain relief.

    As for combatting it, the first-line remedy is the obvious one: connecting with others improves emotional and physical wellbeing. However, it is recommended to aim for deep, meaningful connections that make you happy rather than just socializing for its own sake. It’s perfectly possible to be lonely in a crowd, after all.

    A second-line remedy is to simply mitigate the harm by means of such things as art therapy and time in nature—they can’t completely replace human connection, but they can at least improve the neurophysiological situation (which in turn, might be enough of a stop-gap solution to enable a return to human connection).

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    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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