Monthly Archive for September, 2012
Page 2 of 4
I am often asked to give some practical suggestions to reduce stress and anxiety produced by strenuous workouts, the desire to excel or expectations of the sporting environment and family. I will do it in this blog and others that will follow and I want to begin from an action that every human being is continuously without interruption: breathe. In general, athletes do not know, how many other people, perform a deep breath and especially ignore the reasons why they should. First, it must be said that a deep abdominal breathing can afford both to reduce the level of tension that is proof at that time as well as can increase the level of activation.
To breathe you have to take the air from the nose, initially fills the lower part of the lungs, making sure that the diaphragm moves down and this is the reason why the abdomen is out. Subsequently, the air occupies the middle part of the lungs, thus the lower ribs and sternum are raised; the thorax expands immediately after, when the air invades also the upper part of the lungs. Of course, there are not three distinct phases but a single rhythmic motion breathing. Hold the air for a few seconds in order to allow the lungs to absorb oxygen that you have just introduced. Finally, take the air out gradually from the mouth. We can start from the execution of 3 deep breaths in order to arrive to make 7/8. This exercise should be carried out during the warm-up and when you do the stretching. The purpose is to get used to perform properly and increasingly automated this exercise. It should be recalled that a breath of this type must have a duration of about 20 seconds, for which it will make 3 breaths in about 1 minute. If you want to improve the state of mental calm while breathing can mentally repeat the words as “calm … relaxed” or you can think of past experiences where it was quiet. Of course I’m talking about exercises to do for now in training in order to increase the self-control.
On the other hand you will have a higher activation state of mind if you are breathing as it has now been described, but with a little variation. When you have completed the inhalation phase you must hold the air inside and with open arms must bend forearms for 5 times ( corresponding to 5 seconds), and only at the end of it phase of exhalation start. In this way the movement of the arms acts as a pump that pushes with more rapidity oxygen throughout the body and at the end of a few breaths you will perceive clearly a greater sense of mental activation.
For seven years now, a growing number of General Mills workers have been practising meditation, yoga and so-called “mindfulness” in the workplace. And what began as a side project by one executive has transformed the culture of a Fortune 200 multinational. “It’s about training our minds to be more focused, to see with clarity, to have spaciousness for creativity and to feel connected,” says Janice Marturano, General Mills’ deputy general counsel, who founded the programme. “That compassion to ourselves, to everyone around us – our colleagues, customers – that’s what the training of mindfulness is really about.” The General Mills initiative is at the vanguard of a movement that is quietly reshaping certain corners of the corporate world. William George, a current Goldman Sachs board member is one of the main advocates for bringing meditation into corporate life, writing articles on the subject for the Harvard Business Review. “The main business case for meditation is that if you’re fully present on the job, you will be more effective as a leader, you will make better decisions and you will work better with other people,” he tells me. “I tend to live a very busy life. This keeps me focused on what’s important.” There are no reliable statistics on how many companies offer meditation in the workplace, but a quarter of large US employers have launched “stress reduction” initiatives, according and that number is growing steadily.
Many speak of Coaching and often cause shouted, promising the moon after walking on hot coals. Coaching is a process of change and takes time. You do not change on a weekend but we may have insights into how we, and is a lot. We have to know that we can all improve, even if no one says it will be easy. If we are willing to accept this approach, then we can walk on this road led by a coach. Coaching in this sense allows us to find a concrete solution to the main questions that managers and young talent, athletes and coaches, team members and leaders, professionals and entrepreneurs. These are:
I want to do better rather than good
I want to do more with less
I want to make new ideas instead of always repeating
I want to convey energy and not resignation
I want to explore new ways without doing the same
I want to balance work and private life
I want to delegate rather than do it all alone
I want to encourage curiosity and not boredom at work
I want to listen without prejudice instead of thinking to be always right
I want to live in movement and not in a marsh
If you are interested in knowing more about this approach to change write me and I will give you more information
I think this is one of the most important challenges that It must cope with those concerned with the welfare of citizens. The Km is the lack of movement that affects about 40% of Italians and that is much greater if it were found only in adults. The too Kg is the weight that many children already carry around and adults too.
Numbers:21.9% of Italians do sport on an ongoing basis and 10.2% on a temporary basis. 27.7% is physically active. 39.8% is sedentary. Since 1997, there has been an increase of 5% of the physically active population. The frequency of overweight and obese children is highest at 11 years (29.3% in males and 19.5% females) than 15 years (25.6% in males and 12.3% in females). Young people of 15 years (47.5% of males and 26.6% of females) do less physical activity than boys of 13 (50.9% of males and 33.7% females. Minor daily intake of vegetables in South of Italy and among males. the percentage of population being overweight increases with age, from 19% between 18 and 24 years to more than 60% between 55 and 74 years, and then decrease slightly in older age (55.9% among people with more than 75 years). Overweight and obesity are more common among men than among women: 45.2% of men are overweight and 11, 3% are obese compared 27.7% and 9.3% of women.
Who is responsible to change for this situation? Any idea to not end up like in the movie WALL.E?