Reflexology has been used for many centuries. The method of reflexology, also called “zone therapy”, dates back to ancient Egypt, India and China.  Evidence of reflexology has even been found in tombs in Egypt. The method of reflexology works by stimulating and applying pressure to certain parts of the hands, or to the feet. Oil, lotion and creams are not used with reflexology. The pressure causes increased circulation and promotes an overall healthier body. The form of reflexology most commonly used today dates back 125 years old to Europe and Russia.

Because hands, feet and ears are very sensitive, pressure on these areas are believed to benefit whole body health. It is estimated that this method can be effective in treating over 93% of sixty-three disorders. Those undergoing reflexology sessions often report increased physical and emotional improvements and feel better with their self-esteem and confidence.

Many benefits of reflexology have been reported. This method can reduce stress from work or home and provide an overall feeling of relaxation. This form of massage also serves to reduce and sometimes eliminate pain in the neck, shoulders and lower back. Reflexology also improves circulation in the body. Another benefit of reflexology is that those receiving regular sessions report an overall sense of well-being, better health and a feeling of reduced stress levels.

In addition, reflexology therapy has been reported to reduce the pain or discomfort caused by a wide variety of medical symptoms. Sessions can help back pain, minor headaches and migraines, menstrual cramps, injuries from sprained muscles, sleep disorders and arthritis some patients report that this therapy also helps infertility. Reflexology can also safely and effectively be used on almost anyone including infants and children, pregnant women, the ill and the elderly.

This technique is a natural way to help both stimulate and relax the body at the same time. Many who experience reflexology report an immediate relief of stress or pain caused by medical conditions.

Learning the techniques of reflexology can be quite simple and easy. Many people can learn the technique and practice it at home or in the office. On-site classes and classes online are offered in many areas to teach the basics of reflexology. Also, books and videos can offer advice on learning the basics of this technique. Many specialty stores offer socks and gloves that can be purchased with the reflexology maps for the hands and feet.

During a traditional reflexology course, students will usually learn the basics of reflexology techniques as well as hand and ear basics. Students also might learn the anatomy of the lower legs including the bones and muscles. Massage techniques and alignment exercises are often taught as well.

While no one is quite sure how reflexology works, there are some theories. One is the “nerve” theory. This theory maintains that there is a connection between the body maps used in reflexology on the feet, hands and ears to the rest of the body. When a certain pressure point is massaged, it will affect the part of the body connected. This is the most widely believed theory on how reflexology works.

Another theory is that reflexology is based on the “meridian” theory. This states that there are at least fourteen energy lines called meridians going up and down in the body. These energy lines have hundreds of pressure points and some of them are in the hands and feet. When pressure is applies to those areas, it creates a sense of well-being.

Another theory on how this technique works is the “vertical” and “horizontal” zone theories. These state that the body is divided in to either ten wide vertical strips or four horizontal strips. Every part of the body falls into one of the strips. Pressure applied to these areas helps that certain body zone.

Professional reflexology sessions can last between forty minutes to an hour. The session usually takes place in a chair with the feet raised. The reflexologies will use their hands and thumbs to help stimulate trouble areas in the body. Typically, after a session, the patient will feel comfortable and relaxed. Sometimes aromatherapy and breathing techniques are used to deepen the affects of reflexology. Breathing techniques used in conjunction with reflexology stimulates a deeper relaxation and better circulation.

Circuit training as a concept is designed to be exercise that achieves an all round physical fitness as opposed to fitness for a specific sport. Only by physically working the body can our muscular and respiratory system be improved on. Circuit training combines the use of physical resistance, aerobic and stretching activities to help increase the body’s endurance capabilities. Not only seniors but women, new exercisers and even experienced exercisers will receive the benefits of circuit training.

For seniors, it is of course critical to starting at a low level increasing both intensity and duration gradually. You will want to be sure that a slowly progressing load is being placed on the exercisers cardiovascular system. Circuit training is not the same as weight training. In weight training, a person works at a high weight level, theoretically using the most weight a person can successfully handle for 8-12 repetitions. In weight training, the lifter then has a period of rest before making a second attempt at the exercise, repeating the weight level and the repetition numbers.

In circuit training, the exerciser works at a much lower level of weight or resistance, doing so usually over a period of time before moving to a different exercise. In circuit training there is often minimal rest between exercises. For a beginner’s circuit, there are several basic rules that should be followed. As with any form of exercise, the circuit should begin with a thorough warm up and stretch. In addition, all aspects of the upcoming routine should be clearly demonstrated to the participants. Such a demonstration can be part of the warm up period if done properly. A proper circuit will ensure that the amount of time spent on each exercise can be handled by the weakest member. When beginning a new circuit program, participants should have built in breaks, if not at least modest pauses between exercise stations. Finally, the process should also include a thorough cool down and stretch period so as to take the participants pulse down gradually.

Circuit training will likely include exercises to improve both physical strength and aerobic capacity during the session. Such training can include time on the universal weight lifting machine along with step climbers, treadmills, time spent doing stretches and the traditional exercise routines that are forms of sit ups, push ups, even the old-fashioned jumping jacks that were taught in our physical education as we grew up. Most athletes find an exercise program that they enjoy which will help them stay with the program. Same goes with seniors and circuit training. Often seniors will not only enjoy the exercise, the time out of the house, and the health benefits, but also the new found friends. This encourages seniors to return to the circuit training program.

In thinking about circuit training, seniors must find a locale that focuses on their respective needs. As mentioned earlier, the training sessions must be appropriate for all members of the group to have the proper impact. Obviously, over taxing the body during such sessions can lead to injuries if not aches and pains that prevent future work outs. In examining the site, seniors should also pay close attention to the trainer that will be assigned to lead the circuit sessions. The trainer will be in charge throughout the work out so they must have a full understanding of a senior needs as well as a commitment to meet those needs. In addition a trainer who can make it fun, is willing to incorporate appropriate music and helps to motivate is critical for making the activity enjoyable.

Because of the socialization that accompanies circuit training; many seniors find this form of exercise best for them. By joining a club that has such sessions, you already have a built in support network of colleagues who are seeking to gain the same level of fitness you seek. A common aspect of senior circuit training is to create teams who work together while another team rests and coaches the first team into a positive effort. Sometimes, such groups may even want to have a healthy competition between teams. Most importantly, these classes provide participants with numerous exercise buddies that can then lead to other connections and additional exercise opportunities that are appropriate to your skill level.

Your office is practically your home away from home: you spend eight or more hours there everyday, eat at least one major meal at your desk, and usually keep some clothes there as well. Even though you spend so much time in one place, it can be difficult to think of the office as anything but work, but it’s time to challenge your brain and consider your office the latest extension to your fitness program! Those eight hours that you put in at your desk need to have some activity in them beyond sending out emails and leaving your desk for just five minutes to do some exercise can not only improve your body physically but it can clear your mind and change your mood! You may not believe that it’s possible to actually exercise within the confines of your office, but with the addition of a few vital tools you can break for exercise whenever you feel like (within reason)!

When you’re thinking about exercise at the office, you probably imagine the infamous “take the stairs over the elevator” scenario repeated in so many women’s magazines. Taking the stairs is great and it does work to build strength in your gluteus maximus (buttocks), but variety is good. Use the stairs as your personal stairclimber a few times during the week but on regular days incorporate some of the following ideas into your day and not only will you build muscle and shape your body, but you’ll break your boredom as well.

One of the best pieces of equipment to have for the office is a set of hand weights. Most discount and sports stores carry sets that have weights ranging from 3-10 lbs. and have a storage rack included. These are usually not that expensive and are perfect for short weight-training sessions. You can store them under your desk (if there’s room) or beside a bookcase or filing cabinet. The rack will hold the weights in place so there will be no rolling around or stubbing your toe. Once you have your weights, plan to incorporate short sessions three days per week to allow adequate time for your muscles to rest and recovery. The obvious schedule would be Monday-Wednesday-Friday (unless your work requires you in the office on weekends as well), so think about those days and figure out the best times for you to stop and lift weights. Maybe you have a coffee break at 10:45 or 3:00. Whenever you can conveniently fit in a five minute segment for lifting weights, make a note. Try for four sessions throughout the day but three can work if needed. Follow a simple routine that works your biceps, triceps, shoulders, and other upper body muscles. Perform the movements slowly to get the maximum benefit from them. Remember to stretch your arms after finishing.

Another handy piece of office fitness equipment is a set of resistance bands. These bands are wide swatches of synthetic material that come in varying degrees of resistance and are usually color-coded as to resistance. Bands can be used much the same as weights. Place one end under a foot and hold the other end in your hand (you may need to adjust the length to get it just right). Hold your elbow close by your side and begin pulling the band up and slowly lowering down. You can use your bands for pull-downs as well, holding one end in each hand and raising behind head, stretching tightly and slowly lowering and raising. The main difference between bands and weights is that hand weights typically cannot be used for legwork while bands can. Tie one end of the band around your ankle and place the other end securely under your foot. Using the foot with the band tied around it, lift it a few inches off the floor and to the side, and begin lifting the leg out and back to work the thigh muscles and sides of the hip.

While not as glamorous as hand weights or resistance bands, good old-fashioned squats and lunges are still among the best exercises in the world to strengthen legs and buttocks. Standing in front of a chair with feet about shoulder width apart, slowly lower your body until your buttocks barely touch the chair, then stands up. Repeat for 3 sets of 15 repetitions. For lunges, begin in the same position and take one step forward with your right foot. Turn your back foot up until you are balanced on the toes of your left foot, lead forward so that your right knee forms a right angle with your leg, place hands on hips or on a chair for support, and slowly drop your body straight and then raise up. Repeat for 3 sets of 15 repetitions. You probably will want to close your office door while performing these movements lest your co-workers film you.

There are multiple options for fitting in exercise at work, even within the office itself. Invest a little money in weights or bands, or simply work with your body’s own resistance to shape and strengthen your muscles. No matter what method you choose, you will be pleased with the results.

Music therapy is a special type of therapy that involves using music to assist in overcoming emotional, physical, social, and cognitive problems in people of all ages. Music therapy can be used to help manage stress, to promote overall wellness, to help in the expression of feelings, to reduce or eliminate pain, to improve memory, to promote rehabilitation from physical problems or disorders, and to better communication.

Music therapy is done through a music therapist. A music therapist first makes an assessment of the client’s overall emotional and physical well-being. The music therapist also takes a look at the client’s level of social functioning, cognitive skills, and communication abilities. After making these assessments, the musical therapist designs individual music sessions for the client. Sessions can, however, also include group music therapy. Music therapy options include listening to music, writing songs, discussing lyrics, performing music, and learning through music.

In integrated approach to music therapy has been shown to help children and adults of all ages. Music therapy helps those with developmental disabilities and learning disabilities overcome their learning obstacles. It also helps individuals with Alzheimer’s disease and other age-related conditions regain their memory. In addition, those who have coped with drug abuse or who have suffered from brain injuries can benefit from music therapy. People dealing with chronic or acute pain, including mothers giving birth, can also use music therapy to alleviate pain.

Music therapy is also sometimes used by hospitals to improve the mood of their patients or to counteract depression. They also use music to help encourage patients to move during physical therapy, or to calm patients that need to be sedated or who need to rest. Music therapy is also used in hospitals to decrease muscle tension and to help patients relax.

Schools even use music therapy to help children be more successful. For special education students, music therapy is sometimes included in the student’s Individualized Education Plan, or IEP. Music therapy is sometimes used to help these children improve their communication skills or to strengthen their physical coordination, which helps them be more successful in general education classes.

The American Music Therapy Association (AMTA) has conducted a great deal of research into the effectiveness of music therapy. There research has consistently shown the positive effects of music therapy.

In fact, the concept of music therapy has its roots in ancient times, but really gained attention after World War I and World War II. At these times, community musicians visited Veterans hospitals and played for veterans who were suffering from physical and emotional trauma brought on by the wars. The patients at these hospitals showed notable improvement from the music. As a result, the doctors and nurses requested that musicians be hired to come to the hospitals.

Over time, it was determined that musicians assisting in hospitals needed specialized training. In 1944, Michigan State University began offering a music therapy degree program. It was the first of its kind in the world. The AMTA was later founded in 1988.

The positive effects of music therapy have been so well recognized that many insurance companies cover it as a form of medical treatment. Medicare and Medicaid cover it, as well, so long as it is prescribed by a physician and the patient shows improvement from the music therapy.

Many people mistakenly believe that clients of music therapy need to have musical abilities in order to benefit from music therapy. This is not true. Also, some believe that only one type of music can be beneficial for use in music therapy. This is also untrue. In fact, all types of music can be helpful in helping a client. The type of music used depends on the client’s preferences, as well as on the individual circumstances and the purpose of treatment. Also, the client’s overall goals from the therapy help determine the type of music to be used in the music therapy.

People who are already emotionally and physically healthy can use music therapy to aid in stress reduction. Drumming and listening to music can help facilitate relaxation. In addition, music can be used to help stimulate physical exercise, as many people are capable of working out longer and harder when the workout routine is accompanied by music.

Music therapy is a proven form of treatment for helping people of all ages and genders.

A critical aspect of aging is the general weakening of both muscle tissue and our bones themselves. One of the surest ways to reduce the stress on our weakening bones is to increase our muscles mass through strength training. Strength training has repeatedly been shown to be a safe and effective method of reversing muscle loss in the elderly. This muscle loss, referred to as sarcopenia, actually begins around age 45. At that time, the average person’s muscle mass begins to decline at a rate of about 1 percent per year.

Because of this natural deterioration of the body, strength training has become an important aspect of senior physical exercise routines. Simply stated, strength training helps prevent the breakdown of healthy muscle tissue and bones and strengthens connective tissues around the joints such as ligaments. The stronger a person’s body is, the less chance that person has of an injury through accidents, as well as greater improving resistance to virus related illnesses.

Recent findings show the positive impacts of just a 12-week strength-training program. In a group of volunteers with the joint disease osteoarthritis, muscle strength increased by 14 percent while balance improved by 55 percent after the 12-week program. Flexibility reportedly improved by 17 percent, while pain decreased by 30 percent.

In another group of volunteers with chronic kidney disease, the same 12-week regiment also had a profound effect. These volunteers, on low-protein diets, still increased their muscle fiber by 32 percent and muscle strength by 30 percent after training. In contrast, those who did not train lost about 9 pounds, or 3 percent of their body weight.

When it comes to strength training, there are generally two types of training that are featured in magazines, body sculpting and bodybuilding. The first type of training is the form that best fits seniors and their needs. Body sculpting theory generally speaks to the ability of women to add approximately 5lbs of muscle and for men up to 10lbs.

Weight training should be done in very short sessions as not only does excess work out time reduce the body building aspects, it will also lead to greater muscle soreness and prevent you from feeling loose the next time you work out. As you work out, you should also pause between exercises to catch your breath. For the best results, work with weights on a good quality exercise machines, starting with a weight that allows the performance of 8 –12 repetitions of the exercise. After performing the lift, rest for about 60 seconds then perform a second set of 8 –10 repetitions. All gyms now have qualified instructors - take advantage of these folks to check on the weight you are using as well as your technique as you perform each lift.

When weight training, seek to perform a weight training session two times a week, with two days rest between sessions and never train severely sore muscles. As with any form of exercise be sure to warm-up and stretch before you work out as well as cool down and stretch once you have finished.

An interesting aspect of weight training comes from the element of desired weight reduction that many seniors seek. Because older people need to reduce their body fat to prevent other health problems, including heart disease and diabetes, many seek that reduction through dieting. But excess fat does have the benefit of maintaining bone mass while fat loss through diet alone often leads to loss of bone, accelerating bone loss due to aging and increasing the risk factor for fractures.

When it comes to increasing bone density however, older people have to exercise very hard and for a period longer than six months. Though moderate-intensity exercise can increase fitness and reduce body fat gains in bone density occur only among those who achieve a substantial fitness level. However, when fat loss comes as a result of exercise, there isn’t a corresponding loss of bone mass that occurs when patients lose weight through dieting techniques. Creating greater physical strength is seen as a excellent method for reducing the risk of bone fractures. Because moist seniors who break a bone generally do so after a fall, increasing muscle strength directly improves balance, helping to prevent the very falls that can lead to breaks.

Therefore strength training is one of the most important ways to slow down the process of aging and protect virtually all of the body’s functions.