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Planning to embark on a new fitness regime? Congratulations! There are more choices than ever before. As well as favourites such as going to the gym, walking or jogging, there are plenty of other mind/body activities on the menu: Pilates, t'ai chi, yoga, and the Alexander Technique, to name but a few.
These “alternative” forms of exercise have each stood the test of time, with histories ranging back as far as 3000 BC, and some have a strong spiritual component. T'ai chi, for example evolved as part of the Chinese Taoist philosophy, and most forms of yoga (there are many) developed within the Hindu tradition. But the spiritual component isn’t compulsory - people from all walks of spirituality and religion are benefiting from their time-tested health benefits.
Each of these body/mind exercises can provide a useful addition to a more traditional programme of aerobic and resistance training. Their practice is safe for most people when taught by well-qualified and experienced teachers.
Pilates
Originally made popular by dancers looking to develop their strength, Pilates is suitable for a wide range of ages and fitness levels. Pilates is designed to develop the body’s core muscles in the abdomen and trunk through balancing, stretching, strengthening and breathing exercises and makes a great addition to an exercise programme already comprising an aerobic and resistance component.
It can be practised either as a gentle form of exercise, or in a highly athletic form more dynamic and taxing than many forms of yoga. It is ideal for athletes recovering from injury, older people who cannot do strenuous exercise, and even pregnant women.
While Pilates will undoubtedly result in stronger, more flexible muscles, a fully rounded exercise programme will require the addition of resistance and aerobic training. Pilates fans include Sharon Stone, Courtney Cox, Madonna, Julia Roberts, Hugh Grant and Rod Stewart.
T'ai chi
If you’ve ever visited China and been up with the larks, you will have seen people of all ages practising this beautiful, ancient art in parks. Because age is no barrier, devotees range from the very young to the elderly.
Loosely translated, “t'ai chi” means “harmony” or “balance”. T'ai chi is a martial art, but is more usually practised simply as a moving meditation that bestows health benefits. The three basic components of t'ai chi are gentle movement, mental concentration and breathing.
T'ai chi works every muscle group in balance, and can be performed in a style to suit every fitness ability. When the moves are practised quickly or in a lower stance, it is seriously aerobic and has real cardiovascular benefits. Research from the Shanghai Medical Academy shows that t'ai chi stimulates the central nervous system, lowers blood pressure, relieves stress, gently tones muscles, enhances digestion, and improves elimination of wastes and the circulation of blood.
But it’s not just good for the body. According to the writer Cheng Tin Hung, t'ai chi can change one’s very disposition: “After practising over a period of time, a hot-tempered man will change into a gentle man.” One t'ai chi teacher puts it another way: “It brings out the beauty in a person. With time, you see the change in someone’s face.”
Yoga
As with t'ai chi, yoga comes in a multitude of styles, with a form to meet the individual requirements of just about everyone. Some practices such as Ashtanga yoga or the currently popular Bikram yoga (performed in a room heated to at least 30 degrees Celsius) are only for the young, strong, robust and valiant at heart!
The infinitely more gentle Hatha yoga, on the other hand, can be performed by the elderly and those restricted by illness or disability. The practice of yoga involves breathing exercises, relaxation and meditation. It increases the flexibility of muscles and joints, and the lubrication of joints, ligaments and tendons. The asanas (postures) also help to massage internal organs, improving blood circulation to all parts of the body.
As well as toning and strengthening muscles, yoga helps increase your awareness of posture, alignment and patterns of movement. It also improves cardiovascular efficiency, energy and sleep quality and decreases feelings of stress, anxiety or depression. Yoga has been around for about 500 years, and evolved within the spiritual background of Hinduism. Today, however, many people from different spiritual and religious traditions practise the physical and breathing aspects of yoga without cultivating its spiritual aspects.
Alexander Technique
The Alexander Technique is not an exercise system, rather, it is a system for restoring alignment and poise to the body, which then allows you to get increased benefit from everything else that you do.
The Alexander Technique was the brainchild of Shakespearean actor Frederick Matthias Alexander, who, in the late 19th century, developed problems with his voice. Doctors told him there was nothing physically wrong with him, but FM (as he is called in the Alexander community) noticed that he was needlessly stiffening his whole body in preparation to recite or speak.
After more than eight years of self-observation, with multiple mirrors, he successfully worked out a way of solving his voice and performance issues. His technique is now used around the world by musicians, singers, actors and dancers seeking to improve their performance, but everyone can enjoy its numerous benefits. It is especially useful for anyone suffering from chronic back pain.
The Alexander Technique involves being guided through simple movements to become aware of proper physical function, helping to fine-tune awareness and co-ordination, and improving balance and alignment. Poor alignment of your body during any form of exercise can prevent you attaining its benefits.
Check with your GP before commencing exercise, or if exercise causes pain or discomfort.
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