CAN'T EXERCISE? Then get a massage

A massage can in some ways provide the same benefits of physical exercise. Benefits of a massage include:

Increases the production of white blood cells and stimulate the flow of lymph, improving immune system function.

Improves the strength and flexibility of weak or atrophied muscles.

Helps in the recovery from strenuous physical activity by speeding up the removal of toxic metabolites from your muscles.

Speeds up the circulation of nutrients and oxygen, quickening recovery from a hard workout.

Facilitate relaxation, reduce spasms, prevent cramps and relieve muscle tension and stiffness.

Smooth strokes

There are many different types of massages such as the Swedish massage, aromatherapy, sports massage, reflexology and deep-tissue massage. The Swedish massage involves long, smooth strokes with kneading and circular movements. The Swedish massage improves the circulation of blood and tissue fluids. Oxygen is also transported to the tissues and waste, such as lactic acid, removed thus reducing pain and discomfort. It relieves muscle tension and stiffness and increases mobility and flexibility.

Aromatherapy is conducted with concentrated oils or lotions. Inhalation of the aroma stimulates the limbic system which impacts heart rate, blood pressure, breathing, memory, digestion, emotion and immune function.

Pressure points

Reflexology involves the application of pressure to specific pressure points on the hands and feet that correspond to specific organs and systems of the body. The application of pressure to the points promotes health in corresponding organs via energetic pathways. Pressure sends signals that stimulate the nervous system to release hormones such as endorphins that help us tolerate pain and cope with stress.

Sports massage is used mainly by physically active people. It focuses on the prevention and treatment of injury and in enhancing athletic performance. A combination of strokes are used to help loosen the muscles and increase their flexibility.

Deep-tissue massage targets the deep layers of muscle and connective tissues. It uses strokes and friction techniques across the grain of the muscle. Deep-tissue massage is used for chronically tight, strained or painful muscles and for postural problems. It is very helpful for the release of chronic tension and contraction in the neck, tightness in the lower back and sore shoulders.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.