As mentioned in previous blogs, one of the Lifestyle Medicine pillars is physical activity. In my career as a physician this has been a difficult topic to approach with patients because it elicits even more resistance than the mention of healthy eating habits. Exercise is seen as a tedious chore and it’s difficult to encourage people to get up and move. Giving advice about which is the right exercise has also been a challenge. Over the years the advice about the right exercise has changed significantly. Should you do more cardio? Muscle strengthening? Balance exercises? 

The American Medical Association has the following guideline: 75 to 150 minutes per week of vigorous exercise or 150 to 300 minutes each week of moderate physical activity. But. What. Does. It. Mean.??? 

I had been quite active in fitness since my late 20’s. Since I’m in no way athletic, and am not good at any sport, fitness was my way of staying active. I’ve done it all, aerobics, step exercises, Tae Bo, spinning, kickboxing, jogging, weight machines, HIIT, Cross Fit, you name it, I tried it. And all were effective. Until they weren’t. Because here is what happens, your body adapts to the exercise over time, which can lead to a plateau in progress. This means you may stop seeing improvements in strength, endurance, or muscle growth. Focusing on one type of exercise can neglect other muscle groups, leading to imbalances and potential injuries. And you will get bored. Doing the same workout every day can become monotonous, decreasing motivation and enjoyment. Different exercises target different aspects of fitness (e.g., cardiovascular health, strength, flexibility). Focusing on one exercise limits overall fitness development. 

Knowing all this didn’t mean I could automatically adjust my exercise routine. Life gets in the way. Work, family, household chores, when could I ever do all this? And where? It took a good while for me to find a routine that works. How? The marvelous world of YouTube! No, this is not a paid advertisement. You can find every single type of exercise for free on YouTube. I had searched for exercises before and since there is such a vast number of choices it can be overwhelming. And quite by accident I stumbled onto Yoga with Adrienne (https://www.youtube.com/@yogawithadriene). I had tried yoga classes before, and it didn’t go well. With my lack of flexibility and balance it was quite intimidating to be in a class and have the judgmental glances from the more experienced yogis. So, when I came across a video 2 years ago and saw she had a 30-day challenge, I was hooked. It has improved my balance and flexibility (even though I will NOT join a class anytime soon) and there are videos for any level. I try to do a session every morning. I set my alarm 30 minutes earlier which is a huge commitment, but it’s a commitment to myself.  

The benefits of yoga are many: 

Physical Benefits 

• Improved Flexibility: Regular practice of yoga stretches muscles and increases the range of motion in joints, leading to enhanced flexibility. 

• Increased Strength: Many yoga poses require weight-bearing and resistance, which helps build muscle strength and tone. 

• Better Posture: Yoga encourages proper alignment of the body, which can improve posture and reduce strain on the spine and other joints. 

• Enhanced Balance: Balancing poses in yoga help improve stability and coordination, which can be particularly beneficial as you age. 

• Pain Relief: Yoga can alleviate chronic pain conditions such as lower back pain, arthritis, and headaches by promoting relaxation and improving alignment. 

• Cardiovascular Health: Some styles of yoga, like Vinyasa or Power Yoga, provide a cardiovascular workout that improves heart health and circulation. 

• Respiratory Efficiency: Breathing exercises (pranayama) in yoga enhance lung capacity and efficiency, leading to better overall respiratory health. 

Mental and Emotional Benefits 

• Stress Reduction: Yoga promotes relaxation and reduces the production of stress hormones, leading to lower stress levels and a calmer mind. 

• Enhanced Mood: Regular yoga practice can increase the production of endorphins and other mood-boosting chemicals in the brain, reducing symptoms of depression and anxiety. 

• Improved Concentration: The focus required in yoga practice can enhance mental clarity and concentration. 

• Mindfulness: Yoga encourages mindfulness and presence, helping practitioners develop a greater awareness of their bodies and minds. 

• Emotional Balance: Yoga helps regulate emotions by promoting a sense of inner peace and emotional stability. 

Another style of exercise I found on YT was dance. Now I’m not a great dancer at all, but I do love to dance. So, I came across this channel Tara’s Body (https://www.youtube.com/@tarasbody), which is in French which I don’t speak very well but the workouts are so much fun that you don’t need to understand it. I also take salsa dance lessons once a week. Dance is a versatile and enjoyable way to improve fitness, mental health, and social connections. Beside the known physical benefits there are also mental and emotional benefits such as: 

• Stress Reduction: Dancing can be a great way to relieve stress, as it often involves expressive movements and enjoyable music. 

• Mood Enhancement: Physical activity, including dance, triggers the release of endorphins, which can elevate mood and create feelings of happiness. 

• Cognitive Function: Learning and remembering dance routines can improve memory, cognitive flexibility, and overall brain function. 

• Creativity: Dance allows for creative expression, which can enhance emotional well-being and provide a healthy outlet for emotions. 

I also found a simple home workout channel called fitbymik (https://www.youtube.com/@fitbymik) which also has easy but effective muscle strengthening workouts. Muscle strengthening becomes especially crucial for post-menopausal women. Weight-bearing exercises increase bone density, reducing the risk of osteoporosis and fractures. Other benefits are: 

• Increased Muscle Mass: Strength training stimulates muscle growth, leading to increased muscle mass and definition. 

• Enhanced Strength: Regular resistance training improves muscular strength, allowing you to perform daily tasks with greater ease. 

• Metabolic Boost: Building muscle mass can increase your resting metabolic rate, helping you burn more calories even when at rest. 

• Improved Joint Function: Strengthening the muscles around joints provides better support and stability, reducing the risk of injuries. 

• Enhanced Athletic Performance: Increased strength and power contribute to better performance in sports and physical activities. 

• Weight Management: Strength training aids in weight loss and maintenance by building muscle, which burns more calories than fat. 

I do still work out in a gym about 3-5 times a week, but when I can’t make it, I have all these options at my fingertips, and you have all these options too. All you need is an internet connection and enough space to move. Some exercise equipment may be required like a yoga/exercise mat or weights like dumbbells or kettle bells, but you only invest in these once. 

Exploring different exercise options is a journey towards discovering what makes you feel your best, both physically and mentally. Whether it’s the tranquility of yoga, the excitement of dance, the challenge of strength training, or the endurance of running, each type of exercise offers unique benefits that contribute to a balanced and healthy lifestyle. 

Remember, the best exercise is the one you enjoy and can stick with consistently. Don’t be afraid to try new activities and mix things up to keep your routine exciting and effective. Listen to your body, set realistic goals, and celebrate your progress along the way. 

As you venture into the diverse world of fitness, know that every step, every stretch, and every lift brings you closer to a healthier, happier you. So, lace up those shoes, unroll that mat, grab those weights, and embark on a fitness journey that’s uniquely yours. Your body and mind will thank you! 

Stay active, stay motivated, and most importantly, have fun!