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10 July, 2018 00:00 00 AM
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Low-impact yoga, pilates brings big health benefits at all ages

Yoga and Pilates are suitable for people of all ages and fitness levels, medical experts say. These low-impact workouts don't require special equipment and, after initial training, can be done at home to improve physical and mental health. "Both use your own body weight and can be tailored for levels from beginner to advanced," said Dr. Jayson Loeffert. He's a primary care sports medicine physician at Penn State Health Milton S. Hershey Medical Center.

Pilates aims to strengthen core muscles between the shoulders and pelvis, while yoga tends to focus on the mind-body connection, and often includes meditation and breathing techniques. Yoga can help people manage stress, according to the American Osteopathic Association.

Both exercises include slow, careful movements that can improve strength, balance and flexibility. Beginners should attend classes to learn how to do these exercises correctly, Loeffert advised.

Because they are low impact, yoga and Pilates are ideal for people with arthritis or injuries. "Most people can tolerate it without much problem," Loeffert said. "It's good for healing."

The exercises also help people with diabetes, high blood pressure or neuropathy (problems with nerves) in their legs, he said.

Yoga and Pilates have other benefits, too, according to nurse practitioner Barbara Cole, who is also at Penn State Health. Among them: preventing and treating back pain; boosting posture and balance; increasing range of motion; and improving sleep.

Pregnant women and people with high blood pressure, risk of blood clots, herniated disks or other pre-existing conditions should check with their doctor before beginning yoga or Pilates, Cole recommended.

Many of us attend weekly yoga classes, which are good for our general health and wellbeing. However, practicing yoga on a daily basis will make you reap even more health benefits. Wherever you are and whatever you're doing, it's easy to squeeze in just 15 minutes a day. Here's why it's worth it.

Daily yoga will help stretch and tone your body muscles. Popular poses like the plank will simultaneously work on strengthening your arms, legs, shoulders and abs. Don't think you have to be super flexible to practice yoga, the beauty of yoga is that it can be practiced at all levels of ability. A few minutes a day practicing poses like the warrior or the downward facing dog, will soon make you really feel the difference in your flexibility, whether you're pretty bendy already or not.

Daily yoga also helps improve your body posture, making you walk taller and sit up straighter at your desk. Aches and pains caused by incorrect body posture such as back pain will be alleviated.

When thinking of improving your fitness, most of us think of huffing and puffing away at the gym. But that is not necessarily the only way to work out. Yoga gives you all that a gym can, but in a peaceful, safe and more holistic way.

It combines aspects of cardio, functional and strength training all in one. What more could you ask for? The best part about this workout is that it can be done at your own pace in your own home.

You don't have to practice Hot Yoga or be able to bend double in a yoga pose to lose weight. An everyday gentle yoga practice will fuel the metabolic system and will help burn fat, leading to weight loss. Daily yoga can also help restore the hormonal balance in your body, which can normalise your body weight.

HealthDay

 

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Editor : M. Shamsur Rahman

Published by the Editor on behalf of Independent Publications Limited at Media Printers, 446/H, Tejgaon I/A, Dhaka-1215.
Editorial, News & Commercial Offices : Beximco Media Complex, 149-150 Tejgaon I/A, Dhaka-1208, Bangladesh. GPO Box No. 934, Dhaka-1000.

Editor : M. Shamsur Rahman
Published by the Editor on behalf of Independent Publications Limited at Media Printers, 446/H, Tejgaon I/A, Dhaka-1215.
Editorial, News & Commercial Offices : Beximco Media Complex, 149-150 Tejgaon I/A, Dhaka-1208, Bangladesh. GPO Box No. 934, Dhaka-1000.

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