Mind and Body

It’s so easy to get absorbed in our worries, plans and dreams in this busy, high-tech world that we lose touch with ourselves. Somehow when we spend too much of our time in our head we become disconnected with our physical and sensory being. We may easily come to think and feel like it doesn’t matter so much if we don’t give our bodies enough rest, hydration, nutrients and movement. Or if we stuff processed food mindlessly into our mouths while trying to zone out in front of the TV.

Luckily exercise, especially mindful exercise, is a great antidote to the many ills caused by overthinking and the harried “monkey mind.” Exercise naturally leads to a more focused mind, elevated mood and honoring our bodies. It can help us to get back to sensing, being and reconnecting with ourselves. More like we felt as children in wonder over the magic of experiencing our world in the moment. 

Any exercise, including walking, weight lifting, etc., can help integrate brain and body - especially when done mindfully. But some exercise modes, such as yoga and tai chi are specifically designed to focus our awareness on the here and now. Those disciplines in particular teach you to breath slowly and deeply, noticing and concentrating on the sensations of your physical self, including the activation of your muscles.

One of the greatest benefits I’ve received from exercising regularly, especially practicing tai chi and yoga, is to have reawakened my sensory system and developed a more unified sense of my mind-body. I'm more often present and aware, experiencing more moments vs. being on autopilot. In general I feel I'm living more fully and intentionally. A greater sense of mind-body unity has made me feel more confident, positive, relaxed, patient, empowered and spiritually centered. Not that I never feel agitated, anxious, bummed out or disconnected, but just less often and less intensely.

The body and mind are one and the same on both a physiological and spiritual level. And the mind-body system works much better in harmony, when our sense of the here and now is not always ignored and suppressed. The good news is that if we consciously choose to spend more time focusing on our sensations and reconnecting with ourselves we will feel more comfortable in our own skin. We will develop more energy and will power to shape not only our bodies but our lives.

Being dominated by non-stop thinking can leave us feeling unhappy and stressed with little relief except to sedate ourselves with food, medications, alcohol or other less-than-healthy relaxation options. As an alternative, we can choose to relax and reconnect by becoming mindful of our breath, noticing our surrounding and the sensations of our body as we exercise and/or even when we go through the activities of daily living. Mindfulness makes us more aware and boosts our feelings of gratitude for the many blessings of our life - which is the key to happiness. Try it! All you’ve got to lose is some stress, disconnectedness and self-doubt. And maybe even some extra weight!

The joy of flexibility

Like most girls, I first started stretching in gym class. I remember my gym teacher saying "It's important to stay flexible," and although I didn't know why, I dutifully stretched. As I was a fan of gymnastics and ballet during junior high and high school, I did a lot of stretching in association with those pursuits as well. Fast forward to college and beyond, and my stretching almost completely fell to the wayside.

I didn't notice too much of a difference because I wasn't particularly athletic and my primary form of exercise was walking. But I was losing range of motion little by little and sometimes experiencing muscle pain. By the time I was in my late 40s, I was stiff and found it difficult to bend down and to twist my head back. When I stretched my arm back to get something behind me I would sometimes pull a muscle. As I was also 40-plus pounds overweight, I basically felt like a sluggish lump. I attributed my fatigue, aching muscles, and limited range of motion to the natural process of getting older.

What I didn't realize was that more than getting older, my lack of flexibility and aching muscles were caused by disuse. I wasn't moving very much all day long. Primarily I sat at my desk for hours and did a bit of walking here and there. Back then, I didn't understand how weak and stiff muscles, ligaments and tendons can become unless they are challenged on a regular basis. (I get that now after studying anatomy and exercise physiology to become a personal trainer and group fitness instructor.)

I began stretching a bit more as well doing resistance and cardio exercises about eight years ago after I started on a healthy lifestyle and weight loss program. That helped some. But it wasn't until I started taking yoga that I really began to methodically stretch my entire body from my fingers to my toes. At first I was seriously stiff and had the least range of motion of anyone taking the class, but I kept with it.

Over time, my tendons and ligaments loosened up as my muscles became stronger. I regained the strength and flexibility I had in my 30s. Let me tell you right now, as I have said before, life is better when you're fit and flexible. During a flamenco show I attended after I regained flexibility, one of the dancers came to our table and asked me if I wanted to get up and learn how. Without thinking I jumped up and jumped right into it, shaking it with the best of them.

To continue drinking from this fountain of youth, I continue to work out, including stretching, consistently. I now teach yoga and other forms of senior fitness as well as practice it. Yoga has become part of my workout routine and part of how I train my clients and teach group exercise. Stretching makes me feel so good, I do it now not because I have to but because I want to. Just as I can't imagine not brushing my teeth every day, I can't imagine not stretching.

Attending yoga classes isn't the only way to add more stretching to your exercise regimen, but it's a simple and effective one. An excellent book on stretching for do-it-yourselfers is "Stretching" by Bob Anderson. It's thoroughly illustrated and includes stretches targeting various sports and activities.

Getting fit little by little

One of the things I enjoy most about being relatively fit is that life is so much easier than when I was out of shape. It’s easier to carry in the groceries. It’s easier to pick things up off the floor. There’s virtually no spot on my back I can’t scratch. And I can twist to get something out of the backseat of my car without risking a back spasm. My energy level is higher, and I sleep more soundly.

I had no idea I was taking sips from the fountain of youth eight years ago when I started what has become a regular fitness program. How did I get going? Fed up with being sluggish, achy and tired, first I began walking most days of the week. Then I started working with light dumb bells two days a week. Later I took yoga classes to build my core strength and flexibility.

I benefited from regular exercise so much that I wanted to share it with others and began studying to be a fitness professional.  Over time my strength, endurance and flexibility improved so much I now feel 20 years younger.

Are you game? To create a good balance of physical activity, opt for aerobic workouts (walking, dancing, tennis or such) at least three to five times a week and strength training two to three times a week. Warm up before you exercise and cool down afterwards, finishing with stretching.

If that sounds like too much time, remember many benefits of exercise accrue with a minimum of 150 minutes of exercise a week, according to scientific research. That’s 30 minutes 5 days a week or however you want to split up the time. Check with your doctor if you have health concerns to learn if you need to limit or modify exercise in any way.

If you have a hard time scheduling large blocks of time, accumulate activity in increments of 10 minutes or more several times a day. What about stretching or lifting dumb bells (or cans of food) while you watch TV? What about a short walk? Ten minutes here and there can kick start your fitness program.  Life is not only easier with exercise, its better.

What works for you

Starting off the New Year with new resolutions – especially those concerning fitness and wellness - is an energizing feeling, but the key to fulfilling them is a combination of desire, will and strategy.

Sometimes following a resolution is a snap. You decide to go after something, and you just seem to do it. Love it when that happens!

But many times a resolution may be challenging to fulfill. If you slip up it’s important not to be too hard on yourself and give up. Instead you can “fail forward” by becoming a student of your own behavior; learning from what went wrong and making adjustments.

Social scientist Kelly McGonigal, Ph.D., recommends analyzing what does and does not work for us in her book “The Willpower Instinct.” She says it greatly helps to consider what obstacles we may face and how we will overcome them. For example, if you can’t resist ice cream, but want to cut down on it to reduce calories, best not to keep it in the refrigerator at home. If you tend to forget your gym bag, put it by the door the night before.

Another aid to boosting our willpower is reducing stress in our life. We need down time to refresh ourselves whether it is listening to music, walking through the woods or meditating. The more stressed we are, the more difficult it is to make healthy choices, research has shown. When we are agitated we tend to seek relief, including through comfort foods and watching too much TV.

Not addressing internal conflicts may keep us from being fully committed to our goals and derail us.  For example, is a loved one pressuring you to do something you want to do but you are resisting doing it because of their insistence? Or is a friend trying to talk you out of doing something you want to do? Find an individual or a group who will be in your corner and maybe even exercise, diet or quit smoking with you.

It can help to shore up your resolve to fulfill those New Year’s resolutions by listening to inspirational speakers or reading encouraging literature. Journaling about the ups and downs of your wellness journey can be helpful. And many find calling upon their higher power makes all the difference. Find out what works for you and make it work for you!

Strong or flexible?

When it comes to being strong or flexible, which is best for keeping your muscles and tendons healthy?

Okay, it's a trick question as it is best to be both. Muscle-bound weight lifters can lose range of motion and become so stiff they walk funny. Ultra-flexible yoginis can injure themselves because of too much muscle and tendon laxity and little strength.

Weak and/or tight muscles – often associated with poor posture and body mechanics - can lead to muscle spasms and painful trigger points that can only temporarily be relieved by massage. The underlying problem needs to be addressed.

Another problem weak and tight muscles - as well as muscle strength and flexibility imbalances - can lead to or worsen is osteoarthritis. Healthy (strong and flexible) muscles and tendons help keep joints working properly. A balanced exercise routine to avoid repetitive use and injury of the joints is also important.

Any time you participate in strength training, please stretch afterwards. Resistance training tightens the muscles and over time can lead to loss of range of motion. Also, when you can, stretch after walking or other cardio.

Yoga and/or pilates can improve your flexibility overall. After doing my fitness turnaround several years ago, the increase in my range of motion, just through a bit of yoga and additional stretching, has me feeling 20 years or younger than my actual age.

For do-it-yourselfers: As I have mentioned before, an excellent book on stretching is "Stretching" by Bob Anderson. It's thoroughly illustrated and includes stretches targeting various sports and activities. There are numerous books on strength training. The American Council of Exercise website offers a wealth of information on balancing strength and stretch.

No matter how you approach it, just remember the archer’s bow. Seek to be both strong and flexible.