consistent practice

Set an Example and Improve Your Health

by ultrapeg

From the Office of Disease Prevention and Health Promotion at health.gov, here are just a few proven health benefits of physical activity:

  • lower risk of a wide range of chronic conditions including heart disease, high blood pressure, and diabetes;
  • prevention of falls; and
  • improved cognitive function among others.

Some more good news:  the health benefits of physical activity are independent of body weight.  So it doesn’t matter if you perceive yourself as overweight or underweight. You will still benefit from exercise even if your weight doesn’t change. Frequently I hear people say “I need to lose some weight before I can come to your class”.  My advice – come to class whatever your weight, size or physical limitations.  There will be a way to adapt the exercise to your physical status whatever that is and your health will benefit.  In fact, I would even go so far as to say that if you keep the effort consistent over a period of weeks you will notice changes in your physical abilities and the way your body feels even if you don’t lose weight.  You may notice, for example, that your clothes fit better or you may see other changes in your appearance.  For many years there has been an ongoing discussion in the fitness industry as to whether it is better to be physically fit and overweight or unfit and thin.  My own opinion is that fitness and good health comes in all shapes and sizes.  Despite the physical form that our culture may revere as ideal, good health is far more important than measuring up to some myth of perfection.  Through the ages and in different cultural contexts there have been many variations in what is viewed as an ideal appearance.  Regardless of these fickle and changing perceptions, good health is indisputable.  We have all heard the expression “without good health we have nothing.”  All you need to do is get sick and you will see the wisdom in that sentiment.

Turns out, too, that you don’t need great amounts of high-intensity activity to experience these benefits.  Also, according to studies, the benefits of physical exercise outweigh the risk of injury.  It is not necessary to run a marathon or climb Mt. Everest to be healthy.  The importance of avoiding inactivity is so critical that even small amounts of exercise can yield significant benefits.  Reductions in risk of cardiovascular disease become evident with as little as 150 minutes of physical activity weekly.  Two classes per week will give you that much. And even better results can be seen with 200 minutes per week.  So add 50 minutes of walking per week (which can be broken down into two 25-minute segments, for example) and you are well on your way to better health, improved mood, reduced stress, enhanced endurance and numerous other improvements in quality of life in general.  If you commit to 6 weeks of consistent activity you may find that you actually begin to like it!  Make it a part of your life.  The benefits will continue to accrue and you may begin to notice a difference in how you feel about yourself.  In addition, you will experience improvements in your ability to perform everyday tasks like putting the groceries away and keeping up with your children or grandchildren. The strength, flexibility and balance training provided by yoga and Pilates will also help prevent falls, keep your bones strong, improve your posture and keep your muscles and joints pliable and functioning.

We have so little control over most of the events and circumstances that impact our lives.  So it becomes more important than ever to take control of what we can control while we can control it.  From that point of view it should be a no brainer to do what you can to improve your health, especially when that involves something as simple as adding more movement to your life.  It does involve a daily decision to make that choice.  But if you can’t do it for your own benefit, do it for those around you.  There lives will also improve by the example you set.

Adventures in Learning

by ultrapeg
redhirtclimber
Photo: Peg Ryan

There are few certainties in life.  No matter how much knowledge we’ve accumulated, it’s still safe to say that life is about learning.  One of my favorite song lines comes from Joni Mitchell’s Woodstock song: “I don’t know who I am, but life is for learning”.  So if you’re afraid to come to a class because you think you won’t know what to do, try to remember that none of us (myself included!) knew what to do when we first started.  Everything I do now is a result of trying, adapting and practicing.  There was no innate ability or talent.  Just a desire to learn and consistent effort.  Often in the beginning, and certainly as my body as changed through the years, I have had to accept the realities of my abilities and adapt my practice accordingly.  Surprisingly it is not that difficult.  I’ve been able to continue to benefit from my practice even though my movement may not look the same as someone with a different body type or capabilities.

For the past few weeks I’ve been suggesting that we reframe some of our approaches in order to let go of what has become the default reaction and allow ourselves a different experience simply by thinking differently.  So here is another opportunity:  instead of approaching a new activity with fear and insecurity, try thinking of it as an adventure in learning.  When we were children everything was new and unknown.  The only way to learn was to take that leap without knowing what to expect. Meditation teachers often use the term “beginner’s mind”.  This refers to one’s initial experiences with the practice when everything is new.  No preconceived notions.  No judgments.  No right or wrong. No expectations. Try thinking of your movement practice this way.  Start slow and simple and give it some time.  Stay with the experience rather than focusing on outcomes or even goals.  If something seems difficult, instead of saying “I can’t do that” try instead thinking “Maybe I can find a different way to do that.”  Make the movement smaller or slower or do fewer repetitions.  Try different approaches like bending your knees. Use your fists or forearms instead of your wrists.  Incorporate props like pillows or blankets.  There are so many different ways to make your practice your own.  Each day your experience may be different. Approach each effort with a “beginner’s mind” and allow it to be a new experience.

The bodies we inhabit are miraculous.  Each of us is a precise collection of muscles, bones, veins and nerves with systems that keep it all working together. Work with your systems and let them work for you. We have the incredible senses of sight, taste, touch, hearing and smell.  Instead of lamenting what you can’t do, remember all the things you can do and adapt what you want to do accordingly.  Celebrate your ability to move and breathe and treat these profound capacities with the reverence they deserve.  It’s never too late to try something new.