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bands, or do exercises with your own body Tai Chi - This quiet exercise is sometimes
weight (like push-ups and sit-ups), you called “moving meditation.” You move
build strength, muscle mass, and flexibility. your body slowly and gently, flowing from
It will make things like carrying groceries one position to the next, while you breathe
and climbing stairs easier. Joining a gym deeply. Not only is it good for balance, it can
is a great idea, but you do not have to. also improve bone and heart health. It may
Vigorous work in the house or garden help ease pain and stiffness from arthritis.
counts, too. It might even help you sleep better.
Swimming - You can exercise for longer in
the water than on land. There is no weight How Much?
putting stress on your joints (and making If you are in good health, you should get
them hurt), and the water offers resistance at least 150 minutes of moderate cardio
to build muscles and bones. Swimming laps activity a week. It is better when you spread
burns calories and works your heart like it out over 3 days or more, for a minimum
jogging and cycling, yet you are not likely of 10 minutes at a time. Also spend time
to overheat. The moisture helps people at least twice a week specifically working
with asthma breathe. Water-based exercise the muscles in your legs, hips, back, abs,
improves the mind-set of people with chest, shoulders, and arms. Generally
fibromyalgia. speaking, the more you exercise, the more
Yoga - Actively holding a series of poses benefit you get. And anything is better than
will stretch and strengthen your muscles, nothing. Start slow. Begin with 10 minutes
as well as the tendons and ligaments and gradually push this up - how long,
that hold your bones together. Mindful how often, or how intensely you exercise is
breathing makes it a kind of meditation, entirely up to you.
too. Yoga can help lower your heart rate Your fitness mantra should read as: I will
and blood pressure and relieve anxiety and not let age change me I will change the way
depression. I age!
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