EXERCISE NATURALLY - DENNY WAXMAN

 

Do we need to exercise? I often wonder. I watch my children play, they are having fun. Are they exercising or just making balance for what they are eating? When they eat foods outside the macrobiotic diet their play and behavior changes. When they eat macrobiotic foods they play nicely together, not much fighting. After sweets at school they fight and whine more. Maybe they are just trying to burn off the excess. Without concepts, they naturally make balance.

 

Everything is balance. When we are close to the center we are naturally attracted back to the center to create a balance. However, once we get too far off center there is a tendency to go to the extreme first before returning to a balance. I have often observed this in the way people choose food.

People who are too yang often choose more yang foods rather than the yin foods, which would return them to balance. The same is true in reverse for yin people, they like more yin foods. With exercise it is the same. Yang type people are attracted to more yang types of exercise, which make their condition increasingly more yang. Yin type people tend to choose more yin types of exercise and make themselves more yin. When they finally reach the extreme of yin or yang, they make a radical change toward the opposite to create balance.

There are three basic types of exercise:

1. Harmonious or life-related.
   Whoever does this type of exercise returns to balance. Walking is the most universal, harmonious exercise. If you are tired, walking will energize you. When anxious, walking calms you down. If you are depressed walking will pick you up. Walking clears a cloudy mind. Cleaning, housework, gardening, singing, social dancing and hobbies are other examples.
2. Ki-related exercise.
   This type of exercise develops your Ki energy. It is mentally and spiritually refining and creates greater sensitivity and awareness. Martial arts, yoga, Do-In, breathing exercises, chanting and meditations are in this category. They are generally yin but can still be divided into yin and yang. Tai-chi is a more yin type martial art, Karate is a more yang type and Aikido is balanced. In Do-In there are stretching, rubbing and pounding movements. Stretching is balanced, rubbing is yin and pounding is more yang.
3. Physically, emotionally related exercise.
   This type exercise stimulates blood circulation and muscles. It makes you warm and develops physical strength. All types of sports and calisthenics are in this category. Jogging, aerobics, tennis, golf, baseball, swimming, etc. are a few examples. Exercises you do for fun are more yin, competitive exercise or sports are more yang. Exercises you do in a group are more yang than exercise you do by yourself. This type of exercise makes you feel good physically and emotionally. It’s nature is yang. Jogging is very centering and grounding, tennis is more harmonizing and football makes you very yang.

Diet controls our need for exercise. The more we eat and the richer the foods, the more exercise we need to return to balance. Consider your diet before exercise. This will ensure the best results with the least effort. A grain and vegetable based diet such as macrobiotics is best.

 

To get the best results from your exercise program start with life-related exercise. Make your daily life more active. In addition choose exercise you truly enjoy. Exercise should be like good food, you crave it and can’t wait to enjoy it. Try to choose exercise that is appropriate for your condition.

If you are more yang and socially oriented try some Ki-related exercises. Stress is very yang. To overcome stress, harmonious and Ki-related exercise are more helpful than jogging or sports, which are also yang. If your are a more yin, mental type person and need to strengthen, try the physically oriented exercises. Here jogging, aerobics, tennis or skiing would be appropriate. Choose group type activities to become more socially oriented.

Your mental image while exercising is also very important. To become more yin keep a happy, peaceful bright image in your mind. To become more yang focus on a goal.

Also consider your surroundings when exercising. Outside is more open and yin. For alleviating stress, outdoor exercise where there is grass and trees produce the best results. Don’t push yourself to the limit though. Stop at 70-80% of your capacity. Build up gradually and try to be consistent.

Health is natural, we don’t have to work at it. First, understand your present condition, then set a direction. Review your progress, are you reaching your goals? If not, try a different exercise. And most of all have fun.

Link: http://arizonaenergy.org/Analysis/MakingSense/exercise_naturally.htm

Benefits of dance (Wikipedia)

Being in general an aerobic exercise, dance brings well known benefits, such as reducing the risk of cardiovascular disease, weight control and other ones commonly associated with physical fitness. In addition, a considerable effect of dancing on psychological well-being is noted.

A large amount of governmental, health and educational information is available extolling the benefits of dance for health.^[1]

Dance pads have proven useful in tackling obesity in young people and are welcomed in many schools for that reason.^[2]

A report by Professor Tim Watson and Dr Andrew Garrett of the University of Hertfordshire compared members of the Royal Ballet with a squad of British national and international swimmers. The dancers scored higher than the swimmers in seven out of ten areas of fitness.^[3]

An Italian study in 2006 has shown that dance is a very good exercise for heart patients compared to other aerobic exercises like cycling. This may be partly because the patients enjoyed it much more.^[4][5]

A study in New York in 2003 has shown that cognitive activities like crosswords help ward off dementia but, except for ballroom dancing, most physical activities do not.^[6][7]

A recent study done in Perth Western Australia by Debbie Duignan (WA Alzheimers Association) explored the use of Wu Tao Dance as a therapy for people with dementia. It was shown that Wu Tao, dance therapy that works to balance energy in the body, similar to T'ai chi, helped to reduce symptoms of agitation in people with dementia.^[8]

A study at the Washington University in St. Louis School of Medicine in 2007 showed Argentine tango was better at improving the mobility of Parkinson's disease sufferers than an exercise class^[9] (a later study showed similar benefits from T'ai chi). Because of the level of interest a permanent tango class was set up after the study ended.

A study by Dr Paul Dougall at Strathclyde University in 2010 concentrating on older women found that Scottish country dancers were more agile, have stronger legs and can walk more briskly than people of the same age who took part in exercises such as swimming, walking, golf and keep-fit classes.^[10]

 

Another gain of dancing is for those who have high cholesterol, plus drugs and adequate food, dancing can draw. As an aerobic exercise abridged levels of total blood cholesterol, especially LDL cholesterol, acknowledged as bad and helps boost levels of HDL or good cholesterol.^[11]

^{Link: http://en.wikipedia.org/wiki/Dance_and_health}

Alzheimer’s & dementia prevention pillar #1: Regular exercise

According to the Alzheimer’s Research & Prevention Foundation, physical exercise reduces your risk of developing Alzheimer’s disease by 50 percent.

Regular exercise can also slow further deterioration in those who have already started to develop cognitive problems.

If you’ve been inactive for a while, starting an exercise program can be intimidating. But you don’t have to take up jogging or sign up for a gym membership. Look for small ways to add more movement into your day. Park at the far end of the parking lot, take the stairs, carry your own groceries, or walk around the block or pace while talking on your cell phone.

Tips for getting started and sticking with your exercise plan:

• Aim for at least 30 minutes of aerobic exercise five times per week. Try walking, swimming, or any other activity that gets your heart rate up. Even routine activities such as gardening, cleaning, or doing laundry count as exercise.
• Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase muscle mass, they help you maintain brain health. Combining aerobics and strength training is better than either activity alone. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer’s in half.
• Include balance and coordination exercises. Head injuries from falls are an increasing risk as you grow older, which in turn increase your risk for Alzheimer’s disease and dementia. Balance and coordination exercises can help you stay agile and avoid spills. Try yoga, Tai Chi, or exercises using balance discs or balance balls.
• Stick with it for a month. It takes approximately 28 days for a new routine to become habit. Once you’re over this hump, keeping up your exercise routine will feel natural. In the meantime, write realistic goals on a workout calendar and post it on the fridge. Build in frequent rewards, and within no time, the feel-good endorphins from regular exercise will help you forget the remote…and head out the door.
• Protect your head. Studies suggest that head trauma at any point in life significantly increases your risk of Alzheimer’s disease. This includes repeated hits in sports activities such as football, soccer, and boxing, or one-time injuries from a bicycle, skating, or motorcycle accident. Protect your brain by wearing properly fitting sports helmets, buckling your seatbelt, and trip-proofing your environment. Avoid activities that compete for your attention—like talking on your cell while driving. A moment’s distraction can lead to a brain-injuring thud!

The benefits of exercise

In addition to protecting against Alzheimer’s and dementia, regular exercise:

• Reduces stress
• Boosts mood
• Improves memory
• Increases energy

 Link: http://www.helpguide.org/elder/alzheimers_prevention_slowing_down_treatment.htm

Relaxation technique 6: Yoga and tai chi for stress relief

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

• Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone primarily looking for stress reduction.
• Hatha yoga is also reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class.
• Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi

If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Like yoga, once you’ve learned the basics of tai chi or qi gong, you can practice alone or with others, tailoring your sessions as you see fit. 

Link: http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm