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By
Dr. Joseph Mercola
with Rachael Droege
Exercise is one of the most important factors in leading a healthy
life. It is also something that can be added to almost any lifestyle
because there are so many different ways to get your exercise each
day. Even if you are struggling with an illness such as arthritis,
osteoporosis or multiple sclerosis (MS) that makes more common forms
of exercise difficult, there are exercises that can help.
Most people facing chronic pain or stiffness tend to lower their
activity level. However, this if often one of the worst things you
can do since inactivity can cause your muscles to become weaker
and can actually increase pain and stiffness.
Exercises such as running and using an elliptical machine, although
great for the cardiovascular system, may be too strenuous for people
facing certain conditions. In this case, lower impact exercises
like walking, tai chi and yoga can not only give you the physical
benefits of exercise but may also help to alleviate some pain or
stiffness.
Walking
Walking is a great way to start out exercising because it is very
low impact and can be done at any fitness level. Of course, the
faster and longer you walk the greater the conditioning benefits
will be, but studies have shown improvements with even moderate
intensity walking. So, even if you are unable to walk quickly or
for long distances, you will receive some benefit just from walking.
You should start at a pace that is comfortable for you and gradually
work your way up as much as possible.
Studies have found that walking regularly over a long period of
time can reduce your risk of stroke, diabetes and osteoporosis and
is useful in treating arthritis, high blood pressure and even depression.
Studies have even found that it burns the same amount of calories
per hour as running, and it is not as strenuous on the body.
In fact, most people don’t even look at walking as exercise.
Instead they see it as an enjoyable part of their day that they
can use to reflect if walking alone or to socialize if walking with
a partner.
Tai Chi
Tai chi is a form of Chinese martial arts that works out your entire
body through a series of slow movements. It is very low impact,
making it easy on the body, yet it provides many health benefits.
Studies have shown that tai chi stimulates the central nervous
system, lowers blood pressure, relieves stress, tones muscles and
helps with digestion and waste elimination. Plus, according to traditional
Chinese medicine tai chi helps to channel chi, or intrinsic energy,
through your body’s energy meridians, helping it to remain
healthy. Longtime readers of this newsletter will recognize that
EFT can also help to keep energy
moving through these meridians.
In a study published in the September 2003 Journal
of Rheumatology older women with osteoarthritis were able to
perform tai chi exercises for 12 weeks and they noticed great improvements
in their arthritic symptoms, balance, and physical functioning.
Yoga
Yoga, like tai chi, is not only beneficial for your body but is
can also help you to relax and improve your mood. It involves gentle
exercises designed to soothe joints and muscles along with improving
other body systems and organs.
Yoga is widely used as a natural form of pain relief because it
is thought to help regulate the brain’s pain center and its
attention to breathing is calming and reduces tension, which can
help with pain management.
Many yoga teachers offer routines specifically designed for certain
conditions, such as arthritis or back pain, so you can look for
a program that fits your specific needs.
Yoga can be challenging so it is best to start out slowly and gradually
ease your way into a more trying routine.
For more exercise tips check out "Exercise
to Improve Your Body and Your Brain."
Related Articles:
Breathing Exercises
and Self Healing
Gardening
Fights Weeds And Osteoporosis At The Same Time
Start Exercising: It’s
Never Too Late
Walk Your Way
to Better Health
Exercise Decreases Death
From All Causes
Exercise Improves
Aging Related Mental Decline & Alzheimer's
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