Low-Intensity, High-Benefit Exercise and Movement
Many believe the “No pain, no gain” exercise mantra, when, in fact, the opposite is true. Regular low-impact, low-intensity exercise, like walking, and slow, gentle, meditative movement practices, like tai chi, can have substantial health benefits including:
- Weight loss
- Disease prevention
- Stress relief
- Improving mood
- Improving sleep
- Easing pain and stiffness
- Increased strength, coordination, mobility, balance, and flexibility
Advantages of many of these activities are that they:
- Can be done at home, or outdoors
- Don’t require expensive gear or equipment
- Can be adapted to different physical conditions
- Can be eased into
If you’re considering starting a new type of activity, make sure to ask your physician about its:
- Safety: Are you able to do it, and if so, for how long, and how often?
- Effectiveness
- Possible interactions with both prescription and nonprescription medication
Popular, low-impact, low-intensity, and low-cost (or no-cost) options that can be beneficial include:
It’s easy to underestimate the benefits of walking, but studies have shown that even slow walking can improve health, as can home-based walking exercise programs.
Thirty minutes of slow walking can benefit the elderly and the disabled as much as 30 minutes of more intense exercise can benefit those who are younger, suggests a Harvard University study. And you don’t have to take it outside to benefit. A recent Northwestern University study of nearly 200 participants with peripheral artery disease (PAD) found that a home-based walking program could improve pain-free walking time, physical activity, speed, and endurance.
The National Institute of Health’s Weight-control Information Network website offers info on what to know before you go walking, how to walk safely, stretches for walking, proper form for walking, and a sample daily walking program. For details, go to www.win.niddk.nih.gov/publications/walking.htm#firststep
Ask your physician if you’d like more information and recommendations on walking and on home-based walking programs.
Tai Chi and Qi Gong
Both tai chi (pronounced “tai chee”) and qi gong (pronounced “chee gung”) are meditative movement practices that started in China and have become increasingly popular in the U.S. Both involve gentle movement, mental focus, deep breathing, and relaxation.
Both tai chi and qi gong can be adapted to many physical conditions and can also be practiced, sitting, standing, or lying down. Movements are slow and never forced.
Yang-style tai chi (named after Yang Lu-ch’an, the 19th century founder of the style) is the most popular style used in the U.S. Its popularity stems from its physical benefits, such as improved balance, flexibility, strength, and aerobic endurance, and psychosocial benefits, including decreased depression, anxiety, and stress.
A University of Arizona study showed that yang-style tai chi reduced falls among adult stroke survivors, helping them to achieve and maintain balance. The results were striking: Those practicing tai chi experienced only approximately one-third as many falls as those in other groups.
During the 12-week trial, those in a group of 30 practicing tai chi reported five falls, while those in a usual care group of 28 people reported 15 falls, and those in a group of 31 participating in the SilverSneakers fitness program reported 14 falls.
Tai chi can also increase strength and flexibility, and benefit the immune system, bones, heart, nerves, muscles, and mind, suggests research by Harvard Medical School, which published The Harvard Medical School Guide to Tai Chi this year. The guide features practical tips for integrating tai chi into everyday activities, along with a simplified program, illustrated with more than 50 photographs. (It can be ordered online at barnesandnoble.com)
The National Institutes of Health is exploring the benefits of tai chi and qi gong and has produced a video, led by Adeline Ge, M.D., demonstrating and explaining both practices. To view it, go to www.nccam.nih.gov/video/taichidvd-full
Look for Part Two of CVC’s story on Low-Intensity, High-Benefit Exercise and Movement, featuring info on yoga, and exercises for those in manual and power wheelchairs.
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One Response to Low-Intensity, High-Benefit Exercise and Movement
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Great and helpful info!