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Physical Activity has Psychological and Physical Benefits

Studies have shown that physical activity has many physical and psychological benefits. Staying physically active can increase happiness (Wang et al., 2012), improve health (Lee and Skerrett, 2001), and enhance quality of life (Penedo and Dahn, 2005).

Getting Started with a Problem Can Be Hard but Mindfulness Can Help

Dishman and Buckworth (1996) found that it is common for adults to quit an exercise program within the first 6 months of starting it, which decreases the chance for folks to fully receive the benefits of an exercise program. One factor that has been identified as helping people stick with an exercise program is satisfaction with physical activity.

In 2016 Tsafou et al. (2016) found that a mindfulness practice while you are exercising can increase

one’s sense of satisfaction with exercise, thereby helping one reinforce and sustain the habit of staying active. Other studies have found that mindfulness can also help bolster motivation to stay active and reported levels of enjoyment of exercise (Schneider et al., 2018).

Mindfulness not only helps with reinforcing habit, motivation, satisfaction and enjoyment of exercise, but can also help with dealing with the common challenges that come with physical activity: fatigue, discomfort, and overcoming obstacles (Schneider et al., 2018). This fact could be very helpful for those who have negative attitudes towards exercise or find exercise uncomfortable.

Mindfulness Meditation For Beginners

Use Deep Breathing to Gain Body Awareness

This 5 Minute Mindfulness Meditation is led by Tara Brach, a renowned meditation teacher and psychologist who is based out of Washington, DC.

Download a Meditation App

Insight Timer
Insight timer is a free app/website with an archive of guided meditations, longer talks teachings, sound healings, and other offerings.

Headspace
Headspace is a paid subscription app/service which provides guided meditation instruction. There is currently some free offerings on their website to deal with stress and overwhelm connected to COVID-19.

Get Connected with a Local Meditation Group

Insight LA
Insight LA is a meditation center based in Los Angeles, which is now offering classes and group guided meditations online via teleconference platforms.

Resources

Schneider, J., Malinowski, P., Watson, P. M., & Lattimore, P. (2018). The role of mindfulness in physical activity: a systematic review. Obesity Reviews. doi:10.1111/obr.12795

Tsafou, K.-E., De Ridder, D. T., van Ee, R., & Lacroix, J. P. (2016). Mindfulness and satisfaction in physical activity: A cross-sectional study in the Dutch population. Journal of Health Psychology, 21(9), 1817–1827. doi:10.1177/1359105314567207

Tsafou, K.-E., Lacroix, J. P., van Ee, R., Vinkers, C. D., & De Ridder, D. T. (2016). The relation of trait and state mindfulness with satisfaction and physical activity: A cross-sectional study in 305 Dutch participants. Journal of Health Psychology, 22(10), 1221–1232. doi:10.1177/1359105315624748

Wang F, Orpana HM, Morrison H, et al. (2012) Longterm association between leisure-time physical activity and changes in happiness: Analysis of the Prospective National Population Health Survey. American Journal of Epidemiology 176(12): 1095–1100

Lee IM and Skerrett PJ (2001) Physical activity and all-cause mortality: What is the dose-response relation? Medicine and Science in Sports and Exercise 33(6): S459–S471 (discussion S493–S494). Available at: https://www.ncbi. nlm.nih.gov/pubmed/11427772

Penedo FJ and Dahn JR (2005) Exercise and wellbeing: A review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry 18(2): 189–193

Dishman RK and Buckworth J (1996) Increasing physical activity: A quantitative synthesis. Medicine

What Our Patients Have to Say

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Testimonial by M.M.

A personal journey and testimonial from one of my patients:

My husband and I were married for 5 years before we were able to have intercourse due to my vaginismus. There was nothing traumatic in my past but for some reason, even though I wanted sex, I mentally avoided "that area" of my body and didn't even admit to myself that there was a problem for a long time, even though I was never able to put tampons in. Once I finally opened my eyes up to the fact that I had a problem, I had a surgery that was supposed to fix the issue.

Read more: Testimonial by M.M.

Testimonial by R.D., age 38

"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

Read more: Testimonial by R.D., age 38

Testimonial by Amanda W.

Heather's unique physical therapy program literally changed my life! After years of struggling with vaginismus, a condition that made it impossible for me to have intercourse and very difficult to use tampons without pain, a gynecologist referred me to Heather. I was nervous for my first appointment, but Heather's professional and friendly demeanor put me at ease. She did a great job explaining each technique she was using to help my muscles relax. Heather uses a combination of internal and external stretches and exercises to relax the pelvic floor and build muscle strength. Her specially developed home program helped me quickly recover from an issue that seemed insurmountable before meeting Heather. She was optimistic about my progress and incredibly encouraging. Less than 6 months after my first session, I was able to have pain-free sex for the first time in my life! If you are suffering from vaginismus or any other pelvic floor issues, I highly recommend making an appointment with Heather and reading her book!

-- Amanda W., 2/15/16 via Yelp!

Testimonial by T.C.

While pregnant with my twins, Heather took care with keeping me on my feet and pain free. She saved my back, my sanity and the holidays! I would recommend her to every “mom” looking to stay on her feet during pregnancy and post-partum.

-- T.C.

Testimonial by T.C.

While pregnant with my twins, Heather took care with keeping me on my feet and pain free. She saved my back, my sanity and the holidays! I would recommend her to every “mom” looking to stay on her feet during pregnancy and post-partum.

-- T.C.

Testimonial by Lauren B.

Femina PT (née Fusion Wellness & Physical Therapy) has been such an answer to prayer, i'm so glad I found them! I've been struggling with vaginismus my whole life, but didn't have a name for it until about 6 or 7 months ago. Even once I did have a name for it though, I didn't know where to begin in getting help. My OB/GYN had me get a set of dilators, but I couldn't even insert the smallest one by myself. Most times I tried I just ended up frustrated and in tears. I felt really alone, like I was broken and didn't have the energy to keep trying. When I got engaged a few months ago though, I realized I needed to get answers so i wasn't dreading my honeymoon.

Read more: Testimonial by Lauren B.

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