Ask a room full of people why they don’t exercise, and you will hear all kinds of reasons. Some will be easy to understand — perhaps an injury or medical issue. But you will also hear a lot of reasons that are built on myths.
Here’s a quick episode of MythBusters:
Myth: To get fit, I have to join a gym.
Myth: To be active, I need to play a sport.
Myth: High-impact cardio is a must.
Myth: I’m too old to exercise.
Myth: Only women do yoga.
The truth of the matter is, you can exercise in the comfort of your own home. You can be active without being athletic, and without the stress of competition. You don’t have to strain your body with high-impact routines because there are gentler ways to get your heart pumping (like water aerobics). You are never too old to move, and every movement we make helps our bodies achieve or maintain health. And — good news alert: 🚨 Yoga is for everyone. 🚨
What is yoga?
According to the U.S. Department of Health and Human Services and the National Center for Complementary and Integrative Health, Yoga is an ancient practice that has become popular as a way of promoting physical and mental well-being.
While the study of yoga can be as complex as you want it to be, here are the basic components of yoga practiced in the United States:
- Asanas, which typically emphasize physical postures.
- Pranayama, which teaches and strengthens breathing techniques.
- Dyana, which focuses on meditation.
Don’t worry! You don’t need to know fancy terminology or learn to speak another language in order to start doing yoga. You just need to learn a few basic positions and breathing techniques, and you will be on your way to a more limber body, a stronger core, and a less stressed mind.
What are some of yoga’s health benefits?
Studies promoted by the National Institutes of Health (NIH) suggest that yoga benefits several aspects of wellness, including the following health-related areas:
- Help improve general wellness by relieving stress, supporting good health habits, and improving mental and emotional health, sleep, and balance.
- Relieve low-back pain and neck pain, and possibly pain from tension-type headaches and knee osteoarthritis.
- Help people who are overweight or obese lose weight.
- Help people quit smoking.
- Help people manage anxiety or depressive symptoms associated with difficult life situations.
- Relieve menopause symptoms.
- Help people with chronic diseases manage their symptoms and improve their quality of life.
One thing that’s awesome about yoga is that the movements in themselves are relaxing. You aren’t competing against an opponent. You can go at your own pace (in your own home even!). And you’re encouraged to take it slow and not do anything that causes pain.
Yoga is so safe that children can do it! And pregnant people can do it, too, long after they may have stopped more high-impact exercises. And folks whose injuries keep them off the pickleball court may find their way back through yoga.
More good news!
You don’t have to do this: To be able to do this:
Or be able to do this: Or be able to do this:
How do I start yoga?
Learning yoga is easy. You can Google or use YouTube to find beginner poses and instructions that work for you on your physical level and within your comfort zone. Implement what you like, and disregard what you don’t. Simple!
Some suggestions, though; start easy and work your way up. If you’re new to yoga, it’s wise to avoid extreme positions like headstands and the lotus position. You don’t want to fall and hurt yourself or strain any muscles. If you’re told to hold your breath for 7 seconds, and you can only hold for 3 — hold for 3. No need to pass out or push yourself into problems.
Speaking of hurting yourself, be mindful of any limitations or injuries you might have at the moment and move gently. Yoga isn’t meant to cause pain, so do what you can do and that’s good enough!
Yoga is about being at peace — with yourself, first, and then with others, and then the world. So don’t beat yourself for something you can’t do. Instead, celebrate what you can do.
Where to find a yoga instructor
You should practice yoga under the guidance and supervision of a qualified instructor. Again, you can do some online research to find one in your area, or you can find virtual classes online that are led by professionals.
As with starting any new exercise regimen, talk to your doctor about best practices. Especially speak to your physician if you’re pregnant, over 65, or have a health condition. They can help you modify poses so that yoga is even lower risk for you.
According to the NIH, some of the health conditions that may call for modifications include “pre-existing injuries, such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma.”
For more information and tips for beginners, read this helpful guide from Yoga Basics and get started at home today!
Wellness Is a Lifestyle; Let’s Get Moving!
Active Marion County (AMP) offers yoga classes for the worksites that participate in our FREE Workplace Wellness Program.
AMP is Marion County Hospital District’s (MCHD) initiative focused on workplace wellness and community health education. AMP acts as a challenge to Marion County residents to get moving towards a healthier lifestyle through fun step challenges and workplace wellness opportunities. Their aim is to motivate the community to become healthier, together.
Download the Active Marion Project 2 app to help you stay consistent with exercise and physical activity. For information on — or to sign up for — AMP’s Workplace Wellness educational classes and fun challenges click here.
For information on all MCHD’s community health programs and initiatives, visit the Marion County Hospital District website.