If you were REQUIRED to recommend ONLY one form of exercise-
resistance training, cardiovascular, flexibility, mind/body
(Pilates/Yoga, etc) or other (no combination, integrated training,
circuit training, etc- strictly one form of exercise) to an individual
to potentially enhance their quality of life then what form would you
recommend for a healthy young adult cleared by a physician to begin an
exercise program (late 20's - early 30's)? Resistance training, cardiovascular, and flexibility training are all
great ways to improve the quality of life. As many say, though, a
healthy body starts with a healthy mind. Therefore, in order to achieve
ultimate health, in addition to the body, one should also train their
mind and spirit. Yoga provides an excellence opportunity to work on all
of these elements. Yoga, through its eight limbs, which are
Abstentions (yama), Observances (niyama), Postures (asan), Life-force
control (pranayama), Sense-withdrawal (pratyahara), Concentration
(dharana), Meditation (dhyana) and Contemplation (samadhi) promotes the
physical, psychological and spiritual well-being. Physical balance, alertness, relaxation,
centeredness, and harmony are integral to the discipline of yoga. In a
well-rounded yoga practice, the postures emphasize the realignment of
the skeletal system, stretching, and toning the muscular system. In
addition, every part of the body is pushed, pulled, twisted, turned, and
opened. These movements facilitate the removal of waste products such
as carbon dioxide, lactic acid and lymphatic fluid from the deep tissues
and extremities of the body. Breathing fully, without forcing the breath, is
also an integral part of yoga. Being able to breathe properly can help
enormously with going through and holding various poses. Breathing
techniques coupled with yoga exercises have been found to alleviate
migraine headaches, chronic pain conditions, hyperventilation, epilepsy,
asthma, panic attacks, and coronary heart disease. The
Journal of Complementary and Integrative Medicine (2009) have done
several studies that documented the health benefits of yoga. Among the
health benefits are increased energy level and sleep in individuals with
chronic illness and stress. Furthermore, reduced pain and disability
and increased quality of life have been reported in randomized
controlled trails for various conditions such as migraine and headaches,
arthritis, osteoarthritis and chronic low back pain. Increased strength and fitness have also been shown in healthy individuals and in people with chronic conditions. Yoga has been practiced for over 6000 years. Over this time, many
different forms of movements have evolved in response to different
climates, cultures, and body constitutions. For example, Ashtanga and
Power Vinyasa Yoga are more vigorous than other styles of yoga and they
involve heavier physiological demands. On the other hand, Hatha Yoga
concentrates on the connection of breath and position while stretching
and toning the body. The great varieties of styles of yoga make it
possible for everyone to enjoy and benefit from their practice. Based on the above mentioned benefits of yoga, I would highly
recommend Ashtanga or Power Vinyasa Yoga for clients in their late 20's
and early 30's. Sequences practiced in these yoga styles improve
strength, flexibility, range of motion, and can increase metabolic and
heart rate. A study by Hart C. showed the positive effects
of a popular type of yoga on strength, steadiness, and balance. It shows
that maximum voluntary contraction forced has increased by 14% for the
knee extensors and was unchanged for elbow flexors after yoga training.
The study also found that a short-term yoga program for young adults can
improve balance substantially, produce modest improvements in leg
strength, and improve leg muscle control for less-steady subjects. What would you recommend for an older (60+) healthy adult cleared by a physician to begin an exercise program? Hatha yoga is the most common form of yoga practiced in North
America. Poses such as forward bends, backbends, twists, and inversions
are held for a longer duration of time compared to Asthanga Yoga. In
addition, Hatha Yoga emphasizes breathing techniques and meditation
exercises. This makes Hatha yoga a great style to be practiced by older
adults. Roland K., Jakobi J. and Jones G. wrote a critical review on
whether yoga engenders fitness in older adults. Studies reported
moderate improvements for gate, balance, upper-and lower-body
flexibility and weight loss. The conclusion was that yoga has the
ability to create improvements in some components of fitness in older
adults. Similar to any type of health exercise program, yoga has potential
risks and safety matters as well. It is crucial to choose the right
style of yoga that fits the individual. It is also important to choose a
sufficiently trained teacher especially when the client has physical or
physiological limitations. Experienced yoga teachers can help select
the right poses and breathing exercises which will minimize the risk of
injury. ka 1.Krohn J.and Taylor F. Natural Detoxification. A practical Encylopedia. 2000 2. Kriyananda G. The spiritual science of Kriya Yoga. 2006 3.Subhadra E., Sternlieb B., Tsao J., and Zelter L. Journal of
Complimentary and Integrative medicine. Volume 6, Issue 1, 2009 Article
15 4. Cowen V. and Troy A. Journal of Bodywork & Movement Therapies Jan 2007: Vol 11 Issue 1.91-95 5. hart C. and Tracy B. Journal of Strength 7 Conditioning Research. 2008, Vol 22 Issue 5, p1659 6. Roland K., Jakobi J., and Jones G. Journal of Aging and Physical Activity. 20011, 19, 62-79 |
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