Yoga and Exercises

  How much exercise do I need? The US Department of Health and Human Services recommends that adults get a minimum of 150 minutes of moderate-intensity exercise per week. This equates to about 30 minutes of exercise five times per week. The table below shows the recommended physical activity guidelines for different age groups. Exercise Precautions and Safety Tips Physical activity carries risks as well as benefits. The most common adverse effects of physical activity are burnout and musculoskeletal injury. Depending on the type of activity, injury risk can be augmented with increased intensity, frequency and duration of activity. To minimise the risk of activity-induced injuries, you should be aware of the signs of over-exertion (such as breathlessness and muscle soreness), and take reasonable precautions. Here are some exercise precautions and safety tips: •Wear comfortable clothing and well-padded shoes that can protect the heels and arches of the feet; •Put on appropriate gear ...

  Types of exercise Most experts recommend engaging in a combination of each type of exercise for maximum benefit.  Aerobic By definition, aerobic means “requiring oxygen”. During aerobic exercise, the oxygen you inhale is carried to your muscles, providing them with the energy needed to perform. Commonly referred to as cardio exercise, aerobic exercise includes any type of physical activity that can be sustained for an extended period of time and uses large muscle groups.  Cycling, dancing, hiking, running at a moderate pace, swimming, and walking are all types of aerobic exercise. Strength Strength training, also commonly referred to as resistance or weight training, is a form of anaerobic exercise, a type of physical activity that involves the breakdown of glucose (sugar) for energy without the need for oxygen. Strength training aims to build and maintain muscle tissue through the use of bodyweight or external resistance, such as free weights or weight machines. Weight...

  Exercise is defined as a type of movement that is intentional, structured, and habitual.  There are four different types of exercise – aerobic, strength, flexibility, and stability. The health benefits of exercise are broad and include improving mental,  cardiovascular , and structural well-being. Research has also shown that regular exercise protects against many chronic conditions, excessive weight gain, and obesity. Engaging in regular exercise is arguably one of the best approaches to improve your health and increase longevity. Health benefits of exercise Research has examined the many benefits of following a regular exercise routine, including improved cardiometabolic health, stronger  bones  and muscles, and enhanced mood. Improves cardiometabolic health Regular resistance training may aid in the prevention and management of  type 2 diabetes  due to its ability to reduce visceral fat, a type of fat stored in the abdomen near vital organs. Decre...

  When to do Yoga? The very best time to practice yoga is first thing in the morning before breakfast. Upon waking, empty the bowels, shower if you wish, then commence the day with your regime of yoga practices. The second most conductive time is early evening, around sunset.  Yoga Positions  (Asanas) may be practiced at any time of day except within 2-3 hours of having eaten. You can do postures when the body feels stiff, tense, tired or hyped-up. Be aware not to do too many over-stimulating postures just before bedtime. Asanas are best practiced first in your yoga routine, followed by breathing (Pranayama) and then meditation. Pranayama may be practiced at any time of day except within 2-3 hours after meals. It may be done when tense or tired or when space does not allow room for postures. Pranayama is best practiced straight after asanas without breaking the flow of awareness. Pranayama is a necessary pre-requisite for successful meditation. Meditation may be done at a...

Hatha Yoga Hatha yoga is a comprehensive term that includes all kinds of yoga that is based in physical practice. So that includes styles like Ashtanga and Iyengar but not Kriya, Raja, or Karma yoga that are not based on physical yoga practice. Hatha yoga is best if you are just starting out as the pace is far slower than the other styles. The practice involves having to hold a pose Hatha classes for a few breaths and focuses a lot of meditation and correct breathing and postures. You will also learn some essential relaxation techniques. Iyengar Yoga Founded by B.K.S. Iyengar, this form of yoga is great for those who want to work on injuries and joint problems. It focuses on correct alignment of the body and very precise moves. These postures are held while holding your breath and the duration of each pose increases with expertise. The perfect pose is achieved with the help of props like traps, blocks, and blankets. This practice great improves stability, mobility , strength and flexib...

      Yoga is a spiritual, mental and physical practice that has been around since ages. With time, people have discovered a number of health benefits associated with yoga. Yoga does more than burning calories and strengthening muscles, it is a workout which involves both body and mind..  Benefits of doing Yoga regularly : • Improves posture Working for long hours on a desk could not only hurt your spine but also make you feel tired at the end of the day. Practicing certain yoga asanas could help you in improving your posture and also prevent pain in your neck and lower back. • Increases flexibility When was the last time you wished you could easily touch your toes which bending forward? Well, practicing yoga could help you in that. Yoga can not only help you in increasing your flexibility but also let you perform complex asanas. • Builds muscle strength Yoga could help in strengthening weak muscles of the body. It helps in toning which prevents frequent straining of...