PAJAMA MOVES – easy, fun ways to maintain a healthy voice and body

EXERCISE! Thoughts of pain, time, and hassle? It doesn’t have to be that way.

Change the word to MOVEMENT to help you feel good just about all the time.

You don’t need to move your body fast and work hard in order to experience life changing benefits. You do not have to go to the gym, go to a class only offered a certain time of the day. You do not have to buy cute little work-out clothes. The only exercise I do in public is walking, riding my bike and dancing on the impromptu rare occasions I find the opportunity. I have never been able to maintain fighting traffic to get to an exercise class on time in the right clothes and with the water bottle in tow. I want to do it when it is convenient for me and without conversing with others while doing it.

But, why must we move? Because that’s just the way it is. If you don’t find an enjoyable way to keep moving you won’t be able to.

Full realization of singing can be hindered by bodies that are heavier than an optimum weight range. There can be a reduction in strength, endurance and range of mobility in respiratory, laryngeal, and vocal tract coordinations.

Every function of every organ and system in your body is enhanced by body movement. When they are activated, your:
1. Respiratory and circulatory systems deliver more oxygen and glucose to the muscles that enable more cognitive sharpness.
2. Metabolism increases.
3. Glands of the immune systems are better supported and protected(1).

The most important thing is to be consistent and use appropriate movements. This does not have to involve heavy weight lifting, aerobic classes, or even a personal trainer.

3 PAJAMA APPS – STAY IN YOUR JAMMIES AND STAY AT HOME

Down Dog Yoga App

Down Dog: My absolute favorite app in the world. Love it even more than iBooks!
Best feature: Operator friendly
Important features: FREE!  You can upgrade to choose what kind of music you want and what areas you want to concentrate on. Deals throughout the year as low as $29.99
Beginner to advance. 10 – 60 minute work outs that you can save to repeat.
Nice voice to listen to for an hour.

Sworkit App

Sworkit: Free trial, but then you have to pay to play.
Best feature: Designs 6 week plan for you based on age, gender, weight and skill.
Important features: Offers challenges and quick workouts.

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Tai Chi: Chinese martial art practiced for both its defense training and health benefits. The term taiji refers to a philosophy of the forces of yin and yang.
Best feature: Lovely traditional Chinese music in background.
Great features: Written and oral explanation of every move. FREE! But, when you are ready to move to the next level you must upgrade.

Worth checking out online:

Babette Lightner

THE LIGHTNER METHOD:

  • Ease common chronic physical pain such as knee, back and shoulder pain.
  • Shift frustration, anxiety or worry to clarity and calm.
  • Transform effort, strain in moving to light, lively mobility.
  • Experience
  •  Experiencing your current capabilities rather than always try to improve/change.

THE ANCIENT ART OF MINDLESS WALKING:

Walking.Mindless.

THE TAKE AWAY:
You don’t need to carve out an hour a day or even a few days a week. You can do small twelve minute sessions of any movement to receive a great benefit. I often do just a twelve minute beginner yoga session before I go to work because I just don’t have the time to do more. Those twelve minutes make a vast difference in my stamina, outlook and focus.

I hope you’ll give it a try!

 

Footnotes
1). Thurman, L. & Welch, G. (2000). bodymind & voice: foundations of voice education. The VoiceCare Network, USA, Book 3, 639-640.

 

 

 

Published by

Lynn Swanson

Executive Artistic Director Milwaukee Children's Choir

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