East meets West: redefining exercise
East meets West: Redefining exercise
by Lisa Petty
When we think of exercise, many of us still hold that “feel the burn” mentality, and it might be doing us more harm than good. When you’re not used to it, intense aerobic exercise can cause stress, throw your body out of alignment and, when done incorrectly, burn muscle rather than fat. And because many of us still believe there is no gain without pain, we opt for no pain – and settle into that familiar spot on the couch. But countless studies show the long-term health benefits of moving your body on a regular basis. Maybe it’s time to drop that high-intensity definition of exercise, and focus more on the healing power of movement.
Old becomes new
The ancient eastern martial arts of yoga, Tai Chi and Qigong (pronounced chee-gung) start with gentle movement, and each is quietly experiencing an increase in popularity in our fast-paced but sedentary society. In fact, western medicine now supports the eastern philosophy of exercise: studies show that adults who partake in these practices may experience reduced insulin resistance and other risk factors for cardiovascular disease, as well as improved sleep, mood and sense of well-being.
Yoga
Likely the most familiar of the three, the term yoga is derived from the word yoke, meaning bringing together. Using a series of postures, yoga affects us on three major levels: physically, emotionally and spiritually. Says Helen Goldstein, one of Toronto’s very first yoga instructors, simply pressing your chin down toward your chest physically activates the thyroid and parathyroid, major endocrine glands. The chin is also the centre of speech and creativity, so stimulating this area helps you to ask for what you want, with clarity and creativity. Focusing on your breathing and the beating of your heart helps you on a spiritual level by clearing the mind and helping you to stay present.
Yoga postures involve a lot of twisting, which is useful in regulating the immune system, stimulating the central nervous system, strengthening the spine and toning muscles. Twisting also helps to move potentially disease-causing toxins from food and pollution out of the organs and so they can be eliminated from the body. This form of gentle exercise is also tied to better sleep; formation of long, lean muscles, and improved sense of well-being along with other benefits.
Corporations have also witnessed the benefits of yoga, offering lunchtime sessions that include yoga moves employees can perform while sitting at their desks. Participants often feel more energized and relaxed afterwards, and human resources departments notice a decrease in sick days; reduced complaints of physical ailments including neck or shoulder pain and headaches; and an increased level of comradeship and connection among employees as a result of the yoga sessions.
Tai Chi
If you like to feel energetic and alive, then Tai Chi might be the martial art for you to explore. Instructor David Carson explains that this form of exercise starts with slow, gentle movements that gradually increase to moderate intensity to work the entire body. Although not an “aerobic” exercise, Tai Chi definitely gets the circulation flowing.
A Tai Chi set includes 108 movements, typically taught in increments of 3-4 movements per class over a period of about 4 months. Once movements are learned, you can perform them anytime, anywhere. Tai Chi focuses on dynamic stretches that reach from the foot along the spine to the head. Because tissues contract and tighten as we age, we often lose some of our agility and sense of balance. Gentle stretching helps to counteract the effects of aging while at the same time provides a soothing massage to the nervous system that helps release tension and tightness from really deep parts of the body. This, in turn, improves strength, flexibility and agility. In fact, studies show that people who practise Tai Chi experience fewer falls.
Because it is a weight-bearing exercise, Tai Chi also helps to promote bone strength. Studies show that Tai Chi is safe and therapeutic for those suffering with arthritis and back pain. A chiropractor by day, Carson also notes that patients who practise Tai Chi advance more quickly through care, and maintain a better and longer lasting response than those who don’t practise this ancient art.
As with yoga, the slow, focused movements allow participants to clear their minds from daily worries and really be present. Over time, those who practise Tai Chi become more relaxed, centered and meditative. Concentration improves, and, says Carson, “You don’t feel as old.” For more information about a Tai Chi centre near you, visit www.taoist.org.
Qigong
The name qigong is derived from two Chinese words: qi referring to our life force or vital energy and gong referring to a skill or accomplishment achieved through consistent practice. Some qigong practices increase the qi, others circulate it and still others use it to heal the body. Although qigong combines postures with breathing techniques, focused attention and visualization, according to instructor Anastasia Goodman, it’s more like self-therapy than exercise.
Of the three arts, qigong involves the least amount of movement with the most profound effect, so it’s perfect for people with a physical challenge or ailment, or those experiencing pain. The gentle, rhythmic movements can be done from a standing or seated position, and help to reduce stress, build stamina and support the immune system. Other benefits include improved circulatory, lymphatic and digestive functions. Qigong promotes a sense of harmony and helps us to re-establish our connection with nature, particularly when we practise outside. In fact, you shouldn’t be surprised if your pets come closer as you go through the movements.
Start with a class
As with any new activity, it’s important to have proper instruction to avoid injury. Once you learn the moves, however, you can practise these arts whenever or wherever the mood strikes. You don’t have to get off the couch, but you’ll want to.
Originally published in Canadian Health & Lifestyle
