The remedy of regular exercise

Movement is one of the definitions of life itself, and the human body is especially endowed for activity in terms of strength, agility, flexibility and precision. To remain in good health, strong and supple, with a sound circulatory and respiratory system, each of us must exercise regularly. This is as crucial in childhood as it is in later years. It is true what we don’t use, we lose—unstretched muscles grow permanently tense or, with inactivity, degenerate; immobile bones decalcify and ligaments tighten.

Fitness has not just to do with regular strenuous activity, like jogging or work-outs. Any exercise program should include relaxation and stretching movements as well, and take individual needs into account. Among the factors involved are your body type, age, level of health and temperament. For example, a tendency to put on weight may suggest that you need prolonged, steady types of exercise, such as golf, swimming or walking, which don’t put an extreme burden on the joints. Older people have to take special care to avoid sudden jarring movements that might impose excessive strain. Competitive, over-active personalities who may be inclined toward vigorous sports will benefit from time spent on gentler exercise forms, such as leisurely swimming or yoga.

Your level of personal health can be a particularly decisive factor. Some conditions, such as high blood pressure or serious obesity, may preclude very vigorous exercise. If long-term postural abuse or any other problem has resulted in generally restricted mobility or stiffness, exercises that encourage mobility are advisable. Rolfing is particularly helpful if poor posture is deeply ingrained. Specific disabilities or handicaps may call for specially adapted exercise programs. Physiotherapists, Hydrotherapists, and some Yoga teachers can tailor exercises to benefit individual conditions.

Developed in the 1940s and ’50s by Dr. Ida P. Rolf and initially influenced by several basic concepts from some of the holistic therapies that were practiced at the time, Rolfing is a method of manipulating the connective tissue of the body in order to realign its structure. The goal of the therapy is threefold: to increase range of movement, to improve balance and to provide greater ease of posture. Though the exact results depend on the client’s initial state of health, the effects of a course of Rolfing sessions always include more vitality, greater physical stability, relief of chronic structural aches and pains, and an enhanced capacity for self-healing. In addition, many clients enjoy beneficial psychological effects. Rolfing is of particular benefit to those suffering from chronic myofascial pain (related to the body’s soft tissue structure), such as a bad back, bursitis of a joint, non-inflammatory arthritis or general stiffness. Traumatic injuries, such as the general “shaking up” from a car accident, also respond well to Rolfing.

The importance of regular exercise for good health is firmly supported by medical evidence. Trials which involved groups of middle-aged men and women following a ten-week fitness program showed lower levels of blood sugar, fats and cholesterol, and also gains in strength, flexibility and stamina. Longer programs resulted in even greater benefits, reducing tension, improving respiratory capacity, lowering body fat and increasing general well-being. Another trial found that, out of the fifteen variables which are known to affect the risk of heart disease (including uric acid levels, weight, mood, etc.), all but the factor of heredity could be positively influenced by 25 minutes of vigorous exercise a day.

A wide range of disorders, from anxiety, depression and insomnia, to obesity, cigarette and alcohol addiction, diabetes and osteoporosis, improve with regular exercise. The metabolic rate increases, the digestive system and circulation improve, heart muscles grow stronger, and the skin takes on a healthier glow. The converse is also true; inactivity makes illness more likely, and those who drop out of exercise programs rapidly demonstrate negative factors, such as muscle weakness, loss of calcium, and a general decline in well-being.

Any exercise which calls for constant effort pays dividends in health terms, if practiced regularly. This is a way to protect yourself from coronary disease, improve your circulation, reduce fat, control your appetite, combat stress and improve sleep.

Some exercises rank highly in developing stamina—running and cycling, for example. These are aerobic or endurance activities, which can be maintained at just below maximum effort for a sustained period (not less than 10 minutes) using a steady supply of oxygen. Practiced regularly, aerobic exercise increases oxygen uptake and strengthens the heart.

Anybody who is about to embark on a training program for fitness, whether they choose walking, running or any other exercise, should first gauge their fitness carefully. The pulse test, flexibility and abdominal strength tests can be carried out by all age groups. Whichever exercise form you choose, measuring your pulse rate during activity is a good way of testing fitness. It is especially useful for monitoring your progress in the course of aerobic training. You should take your pulse once or twice during activity. Your pulse rate should not rise much above the safe limit, and should drop down rather quickly. If you are going beyond your safe limit, you are doing too much for your present level of fitness. Modify your activity but keep training regularly. As you get more fit, your pulse rate during exercise will not rise so much, so you’ll need to work harder to raise it to the safe limit. If you are not getting near the safe limit then you are not doing enough to stretch yourself.

Caution: Your pulse rate is not the only criterion of safety. If you feel pain or dizziness, you should stop your exercise and rest. If these symptoms continue, seek professional advice.

Maximum Pulse Rate Formula: Your pulse rate may rise steeply during vigorous exercise, according to how hard you work and your level of fitness. The following rough formula gives you the safe limit for your age during rigorous exercise. From 220 deduct your age, and then reduce the number by one quarter. For example, if you are 40 years old: 220-40=180 times ¾=135. In this case your safe limit during activity is 135.

It is important that your pulse rate drop down quickly after exercise; if your pulse stays high, you should take it easy. Try a gentler form of exercise, and build up your fitness level more gradually.

Pulse Counting: All you need is a watch with which you can count seconds. Hold it in your left hand while, with the first two fingers of the right hand, you search for your pulse in your left wrist. You can usually find it a little below the base of your left thumb (Reverse hands if you are left-handed). Start by counting the number of beats of the pulse per 60 seconds. When you can do this easily, you can proceed to a quick assessment, counting for just 10 seconds and multiplying by 6.

Testing for Flexibility: Sit on the floor with feet outstretched and lean forward to touch your toes, if you can reach them without difficulty there is adequate flexibility of the spine and shoulders. If you only reach the mid-shin area you should take up an exercise that rates high on flexibility, like dancing, swimming, T’ai Chi or Yoga.

Testing Abdominal Tone: The abdominal muscles deserve special attention, since chronic weakness here exacerbates many common ailments. To access your abdominal strength, lie on the floor and fold your arms across your chest, then try to raise the upper part of your body without jerking movements. Your back should be relaxed, not held stiffly, and your legs should remain on the floor. If you can do this easily then your abdominal muscles are in good shape. If it is a bit of a struggle, or all you can do is lift your head, then you need to develop them.

To achieve complete fitness, you should have a varied exercise program combining three distinct elements. First, to stimulate your circulatory and respiratory systems and increase their capacity, you need a form of aerobic exercise. This can be tailored to your own fitness level, and should be practiced for about 25 minutes every other day, longer if you choose a gentle type like walking. Second, you need some form of daily stretching and loosening exercise. And third, you should have a regular relaxation technique to refresh and restore you.

Namaste