by Jutta Russell | Dec 20, 2022
Today this body region is especially susceptible to exercise and looking after it. The highlighted regions today are the lower legs, veins, and venous circulation.
Looking after your lower legs
Anybody who has a profession where they stand all day could benefit from wearing compression tights and regular horse-chestnut supplements. It is the seed and bark that is useful for this treatment. But due to its bitter taste, it is better to get a ready-made supplement.
The beautiful horse chestnut tree comes originally from the Balkan region and it was, in fact, the gardener of the Austrian emperor Maximillian that planted the first tree in Europe and used the bark decoction to relieve fever. It is also useful for water retention (especially in the legs) and in the treatment of hemorrhoids.
Another plant is the vine, especially vine leaves and the pips of grapes (both discarded as a by-product in the making of wine), also help with venous insufficiency (usually heavy and tired legs, varicose veins, spider veins, easy bruising, and nosebleeds). 50g wine leaves per liter of boiling water (13/4 oz for a quart). Bring to boil and leave to cool, then fill into a glass bottle. Drink 3 cups before each meal (1 on an empty stomach in the morning). This also helps to relieve symptoms of menopause. In the Mediterranean kitchen vine leaves rolled up with all kinds of fillings are local delicacies and good for your venous circulation.
Exercises for varicose veins and heavy legs
If you are prone to varicose veins and heavy legs (or just want to prevent them) try these exercises:
Vein pump exercise: Lie on a mat and raise both stretched legs to 90 degrees. Keep for one minute in the air and stretch your toes with one leg while pulling your toes towards the stretched leg with the other and rotate, almost like walking upstairs. This movement will stretch and release the back of your legs.
Shoulderstand: For all those who are quite agile, get into the yoga position of the plow and raise up to a shoulder stand, keep your legs up for as long as comfortable, the time will lengthen over time.
Another useful exercise is the calf stretch (one of my favorites). Stand in front of a wall and place both hands on the wall, as if you want to push the wall away from you. Then step back with one leg and fully stretch it out, you should feel the back of your legs. Repeat a few times with both legs. This exercise is useful if you sit for long periods of time and it is discreet to do (unlike a shoulder stand!).
More information on this subject will be added in due course
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by Jutta Russell | Jan 28, 2019
Today this body region is especially susceptible to exercise and looking after it. The highlighted region today is your heart, arteries, circulation, and spine.
Looking after your heart is crucial
The first step is to eat well and exercise regularly. A good way to start (if you currently don’t exercise at all) is to add a walk/run to your week. A few minutes of cardiovascular exercise per week can make a big difference. It is really important to measure your heartbeat. The rule of thumb is to take the number 220 and subtract your age. Say a 30-year-old would be 190. This is the maximum (healthy) heartbeat for your age.
Your resting heart rate should be in the region of 55 to 70 beats. But when you start to exercise your heartbeats will increase. Here is an article that tells you how to find your optimum heart rate for fat burning according to your age.
You will need a device like a fitbit or similar to measure your heartbeat when exercising. This investment is well worth it if you want to start a regular exercise regime to strengthen your heart and improve your cardiovascular system.
Without it, you may ‘over-exercise’ and raise your heart rate beat too much. This is not good for you. Your body will shut down and you will lose your appetite for future sessions. So please remember – always exercise according to your heart rate! If your run looks more like a walk, but your heart rate is in the right zone, then this is the right speed for you. You will be able to speed up in your own time and when your heart/body is ready.
Your resting heart rate should be in the region of 55 to 70 beats per minute. But when you start to exercise your heartbeats will increase. Here is an article that tells you how to find your optimum heart rate for fat burning.
The back and spine
are also highlighted today. A good posture is the best way to keep your spine in a good shape. An ancient Indian pearl of wisdom says – you are as old as your spine is flexible. Exercises such as yoga, pilates, and regular stretching will keep your spine healthy and flexible. Posture work has gone out of fashion and now many youngsters slouch. The old-fashioned method of ‘keeping two books in your armpits when you eat’ or holding your shoulders back by having a stick wedged behind your back – will make sure that you keep your good posture into old age.
Remember a good posture will make you look more positive, confident, and outgoing. It will further improve your breathing (from shallow to deep breathing) which allows more oxygen (energy) to flow into your body.
More information on this subject will be added in due course
For more biodynamic tips please download our FREEBIES
