EXERCISE AND MEDITATION
May 9th, 2008
Only a moderate amount of exercise is required to counteract the detrimental effects of inactivity in individuals. While the harmful health effects of choosing a sedentary lifestyle can be high, beginning a moderate exercise plan can be beneficial at any time. A moderate exercise program can also result in many cardiovascular health benefits.
Individuals who participate in a moderate exercise plan reduce the risks of developing such conditions as stroke, heart disease or diabetes. Combining moderate exercise with a weight loss program can reduce high blood pressure, decrease high blood sugar, reduce high levels of triglycerides, and increase amounts of HDL, or “good” cholesterol. Exercise can enhance muscle tone, strengthen ligaments and tendons, improve flexibility, and increase levels of endorphins, the body’s natural painkillers.
Moderate exercise can consist of walking just 30 minutes a day, six days a week. Individuals who do not participate in an exercise program and who do not change their diet can expect to gain an average of about one pound every six months, which can add up to an additional 20 pounds over a decade. An exercise plan may include regular low-impact aerobic exercise such as swimming and biking.
Walking as part of a component of exercise can begin with five minutes of walking per day and eventually reach a set goal of 60 minutes of walking daily. Exercise can strengthen connective tissue (ligaments and tendons) and increase levels of T-cells from the thymus, producing a greater number of immune system boosting cells to the body.
In addition to exercise, meditation has several health benefits, including stress reduction and decreased risk of heart disease. Meditation practice improves heart functioning by reducing sympathetic nervous system activation associated with stress that is known to contribute to occurrence of heart disease.
Meditation reduces factors that contribute to the cause or progression of heart failure, such as high blood pressure, metabolic syndrome, left ventricular hypertrophy (enlargement of the heart), and severity of arteriosclerosis (hardening of the arteries). A consistent meditation practice promotes longevity and has a long-term effect of reestablishing the mind-body connection.
Meditation combined with an exercise program can be beneficial for various diseases and ailments such as fibromyalgia, chronic fatigue, headaches, arthritis, and asthma. Health benefits of meditation include: Improved concentration, increased energy, reduced stress and lowered blood pressure, slower respiratory rate, and prevention of illness. Meditation and regular exercise increase the flow of qi, or vital energy and extend lifespan by slowing the aging process.
Stress responses that adversely impact all body systems, including cardiovascular, respiratory, endocrine, and immune system can be decreased with meditation and exercise. Meditation works at least in part by lowering the body’s responsiveness to the stress hormone norepinephrine. Normally, stress triggers the release of this hormone, which in turn causes heart rate and blood pressure to rise.
Meditation produces a fundamental change in how the brain functions. Biochemical compounds in the blood indicative of stress can be reduced with meditation. Meditation can stabilize these changes over time, so that an individual is actually less stressed biochemically during daily activity. Meditation can also effectively treat many common ailments such as ulcers, insomnia, muscle and joint conditions, and headaches.
Tai chi, a form of exercise and meditation, has been found to boost immunity and enhance immune function, offering benefits for patients with autoimmune disorders. Derived from martial arts, tai chi is composed of slow movements, meditation, and deep breathing, which are designed to enhance physical health and emotional well being. An ideal combination of meditation and exercise, tai chi can be safely performed by people of all ages.
For more information about exercise and meditation for health and well being call Dr. Richard Browne, Acupuncture Physician and Homeopath, at (305) 595-9500.
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