Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gate of the soul opens.
B.K.S. Iyengar, Light On Yoga
Exercise did not always equate to “working out” or hitting the gym (insert sigh of relief). Our ancestors lifted various objects and moved around on a day-to-day basis in order to tend to their homes, families and land; to gather and prepare food, and so on.
Today’s exercise modalities and lifestyles are wonderfully fun, much more convenient, and a whole lot easier to access, but we can still take a tip from our relatives when it comes to moving our bodies – and resist having to rely on a Cross Fit membership to ensure we do so.
We don’t necessarily have to put so much pressure on ourselves to lift heavy weights or crush cardio circuits for a specific number of minutes and days per week, and can instead move in ways that might feel more intuitive – whether that means we have to give ourselves an energetic pep-talk to include some physical activity into our day, or remind ourselves that there is much more to life (and health) than pumping iron.
There are other and possibly even more sustainable ways to stay active that can be unique to each human. For some of us a workout community is empowering, while for others it is wildly intimidating. Someone might feel fired up just from an invigorating or leisurely walk; others may need to motivate themselves just to get moving in the first place.
Your preferred style of movement can be implemented into your personal lifestyle in ways that work best for you and your body – and you don’t have to become a gym rat to do so (phewph).
It is important to remember that, although movement is imperative for both physical and mental health, it will be negated if we stress ourselves out about doing or not doing the thing, or about the outcome in general.
The underlying goal is to take care of ourselves physically and mentally; to recognize our capabilities by trying something new or accomplishing something we thought we couldn’t do; to simply appreciate ourselves and our bodies for our abilities.
Here are a few suggestions for you to try, and to perhaps inspire you to find your own methods (of course seek guidance and do some research to reap the benefits even further, or to make necessary modifications):
movement
- Yoga. The physical practice of yoga – asana – can be modified to suit your needs. It can be practiced as an intense and dynamic physical experience or at a slower, steady pace.
- HIIT. High Intensity Interval Training, or short bursts of intensity interwoven with spurts of recovery, can be done in a relatively short amount of time. Choose your preferred method – biking, running/sprinting, rowing, jump rope, body weight, etc.
- Run / jog / walk. Bonus: it gets you outdoors (unless you prefer a treadmill in winter, in which case I wouldn’t blame you). Take mindful steps or strides in silence / put on a playlist or podcast and rejoice in having functioning legs.
- Dance. Bouncing around your living room to your favorite tunes is not only beneficial for your physical and metaphysical heart, it also costs nothing. There’s no rhyme or reason here – literally just feel the music. Take a class if you want to imagine yourself performing at an artistic gala or getting down in the background of a music video.
- Swim. (If you’re fortunate enough to have access to a body of water.) Using the whole body to propel yourself in water stroke after stroke is not only great for lengthening and strengthening muscles, it also utilizes the breath ways that tremendously support the lungs and steady the mind. Don’t have a lot of space or depth for laps? Tread water.
- Hike. Bonus: connect to nature! Uneven trails keep you alert, while the act of being in nature keeps you at ease (similar to the philosophical teachings from yoga to meet effort/sthira with ease/sukha). Not unlike swimming, hiking will build strength in various muscles and the lungs simultaneously.
- Stairs. Whether you have them in your house/apartment building or you find them at the playground/local park, climbing up and down stairs is meditative due to repetitive action and will invigorate the abdominals, legs, hips, glutes and core. It also improves balance – something all of us need as we age. Pump the arms and/or hold light weights for a boost.
- Non-weight weights. Use what you’ve got at home if you don’t have weights themselves (maybe avoid breakable objects…) and do repetitions. Consult a trainer – even if remotely – for the exercises and techniques that will work best for you.
general benefits
- Lowers blood pressure.
- Improves energy and mood.
- Strengthens the lungs.
- Builds healthy muscles and bones.
- Good for brain and skin health.
- Reduces risk of injury.
- Can improve sleep.
What will you try this week to maintain a sense of physical and mental strength, flexibility, alertness, and steadiness?
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Onward.
Photo: Grant Henry Media / Brooklyn, March 2020.
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