TAKING CARE OF YOURSELF, WITH GENTLE EXERCISE...

By Dr Orly Zuker, Chiropractor 
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing, Webster Certif)

With work, university and school demands, eight hour work days are quickly turning into ten hour days, making our lives busy, stressful and demanding on our bodies. Exercise may help us cope with the stress of life, however when we are time poor it is difficult to dedicate the time to exercise and for fitness. Sedentary work and school life also mean that our flexibility may reduce and our posture may deteriorate, further augmenting stress levels and effecting optimal body function. In an effort to manage stress and reduce the risk of cardiovascular disease, anxiety and musculoskeletal complaints many people are turning to activities and exercise that offer them an opportunity to rest, relax and stretch, as well as build fitness.

The ancient practice of yoga and the more modern practice of pilates are two gentle exercise practices that people are enjoying today. In addition, many professional dancers, footballers and elite athletes are also including yoga and pilates into their training regimes to ensure that they not only build strength and fitness with cardiovascular training and weights, but also that they improve balance and flexibility, reducing the risk of muscular injury.

Yoga

It is well known that regular exercise of any kind may slow the rate of cellular aging and enhance a person’s well being. In a nutshell, this occurs as a result of many physiological processes, such as increased heart rate, free radical removal and the release of ‘feel-good’ hormones; serotonin and endorphins. Yoga is an ancient Indian practice that is now widely practised since its introduction thousands of years ago. During yoga practice the musculoskeletal, cardiopulmonary, autonomic nervous system and endocrine systems are all activated, impacting the body, mind and spirit by improving posture and flexibility.

In essence yoga teaches the basics of restoring harmony by focusing on mind, body and breath. There are various forms of yoga that are all reasonably similar; Hatha, Astanga, Iyenga, Gita, Bikram and so on. All forms of yoga are essentially gentle, however some offer more of a physical challenge with more difficult postures than others. Bikram yoga isn’t for everybody (yet many people absolutely love the classes) with the room being heated to 38 degrees. Be sure to rehydrate and my mindful not to push your body beyond its limits as the heat will warm up the muscles significantly. Yoga classes will generally begin with limbering or warm up type of movements before the poses (also referred to as asanas) are commenced.

Listen to your body, and remember that in the beginning of your yoga experience, less is more. From a chiropractic, musculoskeletal and postural perspective please avoid or be careful when attempting poses that place you on your shoulders (shoulder stands and half bridges) or on your head (headstands), as these positions may compromise your cervical spine (neck) and cause injury.

Spiritual teachers often comment that when we have a flexible body we have a flexible mind. From a scientific perspective, yoga has been found to promote physical, psychological and spiritual well-being, with recent research revealing that yoga is an effective tool in improving overall health status, strength, endurance, flexibility, health perception and in reducing anxiety, stress and blood pressure.

Yoga for kids… Children and adolescents are vulnerable and sensitive beings who are often subjected to stress. Between school demands, bullying, academic and sporting competitiveness, social commitments, lack of exercise, poor posture and domestic disharmony, our future leaders may benefit from a relaxing practice such as yoga. By attending classes regularly, the practice may aid them in developing body awareness, self control, mental peace and improved concentration. As well as improving their flexibility, posture, balance and coordination. If children learn from a young age tactics in calming their nerves and managing stress then perhaps we may see a reduction of conditions such as anxiety, nervousness and depression in adulthood.

Pilates

If you are looking to strengthen and condition your body, then the challenging practice of pilates is for you. First developed in the 1920s (and then introduced into Australia in the 1980s), pilates is an activity that emphasizes ‘core’ strength and teaches body control, conditioning, stretching, strengthening, flexibility and balance.

Pilates may be a useful addition to a rehabilitation or injury recovery program, during pregnancy and after birth, for people who prefer individual workout programs, for elderly people needing a gentle exercise program and for those people looking to stretch and strengthen their muscles. Research has shown that pilates training may improve flexibility and muscle endurance, therefore being of great benefit to athletes wanting to improve their sports performance, balance or dance technique.

Exercise for pregnant women & new mums

Pregnant women and new mums don’t have to miss out on regular exercise. On a nice day you can always pop bubs in the pram or baby carrier and go for a walk on a beach path, a park or around your suburb. In addition there are also many yoga and pilates centres that offer mum & bub classes, prenatal classes as well as local businesses such as ‘Plus One Mums’ in Port Melbourne (www.plus-one-mums.com). This organisation was developed by mother of two Linda Morrison which offers exercise programs and DVDs designed for mums, by mums. The programs are based on current information and education that focus on women’s well being during pregnancy and beyond.

For health and well being it important that we take part in regular exercise and stretching programs at least 3 times a week. If we work up a sweat and increase our heart rate frequently we can maintain a healthy heart, healthy weight, increase our energy levels, improve our mental state and experience a greater sense of vitality. When you exercise and participate in stretching and strengthening activities such yoga or pilates you will at first notice a great deal of muscle discomfort and physical strain, however when your body adapts to this you will certainly enjoy the overall benefits of fitness and flexibility. For your health and happiness make the time for rest, relaxation and exercise, and if need be; hire a babysitter, block out your last appointment or finish work early. Remember that your health and well being is the most important thing, and that without health we can not enjoy any other aspect of life. Take good care of yourself and good luck on your journey of health.

References:

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8. Keays, KS etal. (2008). Effects of Pilates Exercises on Shoulder Range of Motion, Pain, Mood, and Upper-Extremity Function in Women Living With Breast Cancer: A Pilot Study. Phys Ther. Vol 88. Pg. 494-510.