Exercise that Ages Well
November 11, 2011
BY MARY JANE HORTON
Even if you can’t remember the last time you worked out, it is never too late to start. And you don’t have lift heavy weights, run for miles, or take an exhausting aerobics classes to be in good shape. Studies have shown that a mere 20 minutes a week of any physical activity, whether sports, walking, gardening or even housecleaning is beneficial to your mental and physical health.
People who exercise usually have a better sense of well-being than non-exercisers and can also fight off disease more successfully. Here are some easy – and painless – ways to get off the couch and start moving.
Walking: By far, the easiest and the cheapest way to exercise is to walk. Of course, if you live in a place where the weather is bad you may have to revert to a treadmill from time to time. But if not, just go out your door and walk for 10 minutes to start. If you are out of shape, you will probably want to stick with a flat area for the first week or so, but then you can progress to hills. To improve cardiovascular health, you should walk 3 to 4 days a week, 20 to 30 minutes a day at a fast pace. To make sure you aren’t exerting yourself too much, do the “talk test.” You should be able to carry on a conversation with someone without panting (having someone walk with you will also keep you motivated). Don’t forget to wear sturdy shoes and keep hydrated.
Qigong: This Chinese phrase literally translates to mean the life force (Qi), or energy that flows through all things. Qigong movements, which are very slow and deliberate, all involve breathing techniques and mental focus. Some increase the Qi and others circulate it. Those who maintain a consistent practice of Qigong find that it helps one regain a youthful vitality, maintain health even into old age and helps speed recovery from illness. Western scientific research confirms that Qigong reduces hypertension and the incidence of falling in the aged population. One of the more important long-term effects is that Qigong reestablishes the body/mind/soul connection. Qigong is usually done on classes but can be done at home by yourself as well.
T’ai Chi: T’ai chi is actually a type of Qi Gong that is particularly popular in this country, especially with people over 50. Tai chi is sometimes described as “meditation in motion” because it promotes serenity through gentle movements — connecting the mind and body. According to The Harvard Women’s Health Watch “Tai chi … might well be called ‘medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems.” Originally developed in ancient China for self-defense, tai chi evolved into a graceful form of exercise that’s now used for stress reduction and to help with a variety of other health conditions. T’ai Chi is a physical and cognitive exercise, and participants begin to develop emotionally, mentally, and spiritually. Psychologically, this exercise increases communication between the body and the mind and enables one to deal with others more effectively. It reduces stress and creates a calmness and confidence that is displayed throughout everyday life. Relaxation and a feeling of well-being are among the first noticeable differences in a T’ai Chi student.
Yoga: There are many different types of yoga. Hatha is a the most commonly heard classification of yoga. It is actually a broad term that encompasses physical types of yoga. Like Hatha, Vinyasa is a general term for yoga practices that concentrate on the synchronization of breath and movement. These classes usually start with series of moves called Sun Salutations. Other types of yoga include: Ashtanga, a type of fast-paced intense yoga that is very physically demanding; Iyengar, which is most concerned with bodily alignment and emphasizes holding poses over long periods versus moving quickly from one pose to the next (flow); Kundalini, in which the emphasis is also on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards; and Bikram, often referred to as Hot Yoga, which is practiced in a 95 to 100 degree room, allowing for a loosening of tight muscles and profuse sweating, which is thought to be cleansing. If you are new to yoga, it is probably best to start with one of the more gentle types such as Iyengar or Hatha (many studios use this broad term for their beginning classes). Yoga is wonderful for your posture, circulation, for loosening your joints and helping you to be more flexible. While there are probably only a few places in your area where you can find Qi Gong or T’ai Chi classes, chances are there are lots of yoga studios. Usually a first class is free – so try some before you choose. Whatever you do – move. Your body will thank you!