Physical Activity

​

It is exercise alone that supports the spirits, and keeps the mind in vigor.

Marcus Tullius Cicero / Roman philosopher, politician, lawyer, orator / 106–43 BC

​

The human body is fragile, yet at the same time, it’s resilient and has a tremendous capacity to heal. We can also mold it over time through fitness and nutrition. An even more amazing aspect of the physical body is that it’s receptive to our thoughts and emotions down to the cellular level. Our thoughts lead to emotions, and emotions lead to manifestations. This applies to the world around us, and it also pertains to that within us. For example, when you’re ill, a firm belief that you will recover facilitates healing. When combined with optimism and humor, healing becomes even more powerful, and such practices often quicken your recovery. When dealing with your physical being or your health, it’s essential to think positively and to feel good about yourself because the cells, chemicals, and systems that comprise your body will follow the lead set forth by your thoughts and emotions.

​

In addition to positive thinking, the body thrives on activity. It’s designed for movement, and it grows stronger when challenged. It’s important to give the body what it needs, as it’s your vehicle for life, and you don’t get to trade it in. There are countless studies that show the benefits of exercise, although recommendations on the duration and regularity of exercise required often differ. The ideal is to be moderately active on a daily basis; however, if you are unable to meet that goal, then a wise baseline would be exercising three to four times a week. In terms of what activities to pursue, your best bet is to select convenient things that you find interesting. If you enjoy a particular sport or activity, then incorporate it into your schedule so that it becomes a regular workout. If you have easy access to exercise equipment through your place of employment or a local facility, then try leveraging that on a regular basis. If you need help with motivation, then try working out with a friend, joining a gym, enrolling in a class, or hiring a personal trainer. You are worth the investment. Remember that equipment is not a requirement, however, as walking, hiking, running, or calisthenics are all excellent options. There are hundreds of ways to exercise, so pick a few to incorporate into your life, and get active.

​

If you’re not physically active currently, then consult a physician before beginning a new exercise routine. If necessary, start slowly, build up your level of intensity, and then set goals to remain on track. It’s always best to pursue activities that employ various muscles within your body. Also, if you include aerobic activity into your exercise routine at least three times a week, then you will be sure to give your heart the activity it requires. With respect to duration, most agree that thirty to sixty minutes of daily exercise will do wonders for your body and mind. If you’re strapped for time, even twenty minutes will be of significant value. In terms of limits, a healthy individual can maintain a heart rate at 70 to 80 percent of the maximum during an aerobic session, which is known as the anaerobic threshold. Maximum heart rate in beats per minute is commonly considered 220 minus one’s age, so a thirty-year-old, for example, would have a maximum heart rate of 190. While exercising, he or she should ideally strive to maintain a heart rate between 133 and 152 beats per minute for it to be most effective. If you have trouble counting your heartbeats while exercising, then you can increase your intensity level to the point where you can still talk but labor to do so. That should be your anaerobic threshold.

​

As you progress, you can also do interval training to maximize the effectiveness of your cardio workouts. This gained notoriety in Sweden years ago where it was termed Fartlek, which translates as speed play. There are a variety of methodologies available, but essentially you would warm up for a few minutes and then switch between bursts of intense cardio and slow periods of exercise that allow for recovery. This can be done through whatever activity gets your heart racing, such as running, biking, or rowing, to name just a few. For example, you can sprint for thirty seconds and then slow to an easy jog for a minute or so. Repeat that ten times, and you can complete an extremely effective workout in just twenty or thirty minutes. Challenge yourself to build motivation. Also get creative, develop and tune your own workouts, or consider adding music or working out with a friend at times to make it even more fun. Regardless of what you prefer, just make exercise a habit. You will find that frequent aerobic activity will do wonders for your body, mind, and spirit.

​

Any type of workout should ideally be preceded and followed by brief stretching or yoga. Stretching will increase the strength and flexibility of your muscles while reducing the likelihood of injury. Also stretch throughout the day, particularly if you have a desk job. Stretch when your rise, take breaks to stretch during the day, and stretch again before you sleep. In addition to keeping your body strong and flexible, stretching can significantly alleviate tension and reduce stress. If you aren’t familiar with proper stretching or basic yoga, then pick up a book on the subject, review literature on the Internet, sign up for a class, or speak with a fitness trainer or friends versed in these subjects. Proper stretching may cause discomfort, but you shouldn’t feel sharp pain. Simply ease into each stretch, breathe, and relax. It’s best to hold each position for a few seconds or more as opposed to bouncing. Finally, take deep, slow breaths when stretching to relax both your mind and your body. Similarly, ensure that you maintain proper posture throughout the day to prevent pain and injury. Other areas you might explore to improve your physical being include practices that focus on the flow of energy within the body. These include yoga, qigong,and tai chi, for example, which not only build up your body but also enhance your mind and spirit. The effects of such pursuits can be tremendous with respect to stress reduction and good health.

​