reducing stress

The Power of Physical Activity

by ultrapeg

Here are some words to live by:

“All parts of the body, if used in moderation and exercised in labors to which each is accustomed, become thereby healthy and well developed and age slowly; but if they are unused and left idle, they become liable to disease, defective in growth and age quickly”.

(Kokkinos & Myers 2010)

Want to know who said them?  It was the famous 5th century Greek physician Hippocrates (remember the “Hippocratic Oath”?) The quote suggests that we need to keep using “all parts of the body” the way they are designed to be used if we want to maintain good health as we age.  In our sedentary modern times we can’t take this use for granted.  We need to make a concerted effort to use those muscles that have become “unused and left idle”.
Studies have consistently shown that physical activity can improve our health at any age.  And it is never too late to start or to benefit. Just a few of the common ailments that can be improved with regular exercise include:  high blood pressure, coronary artery disease, diabetes, osteoarthritis and osteoporosis.  There’s more good news.  A recent study by Dr. Bruce Barrett at the University of Wisconsin suggests that mind-body practices like yoga and Pilates can help reduce the incidence of acute respiratory infections such as flu.  The changing of the clocks often signals the beginning of the end of winter, but the flu season is late this year.  Cases are just now beginning to appear.  So it’s not too late to protect yourself.  Consistent classes can be the perfect partner for your flu shot.
But wait – there’s more!  Turns out that research conducted at the Mayo Clinic has found that deep breathing may help with hot flashes. Those of you who practice yoga know that deep breathing is an important component in our practice. Breathing with movement is also a major part of Pilates.  So classes offer an opportunity to learn some breathing techniques that might help. The number of problems addressed just keeps growing.
The strength, flexibility and balance that we work on in both yoga and Pilates help to prevent falls while keeping muscles mobile and bones aligned and strong.  The mind-body connection can also help reduce or lessen the severity of injuries if they occur. Regular practice of yoga and Pilates can also help to reduce the stress, anxiety and negative emotions that can impact our ability to resist disease.
Bottom line?  There doesn’t seem to be any down-side to coming to a class.  Every move can be adapted to your individual level of ability.  So whatever your age, capacity, or level of inactivity you can benefit.  As I frequently say, we call it practice for a reason.  The goal is not perfection (whatever that means) it is simply to find a level of practice that works for you and that you can maintain on a consistent basis. Then you can experience the full array of benefits that continue to be documented through ongoing research.

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.