healthandwellnessnirvana.com » Exercise & Fitness

Learn Tai Chi Movements for Better Health and Well-being

Achinta 'Archie' Mitra — Tue, 23 Feb 2010 23:11:38 +0000

Tai chi chuan or Tai Chi as it is called in the West is an internal Chinese martial art often practiced for better and emotional well-being. The literal translation is “Supreme Ultimate Fist” and is considered a soft style martial art — an art applied with internal power — to distinguish its theory and application from that of the hard martial art styles.

Tai Chi utilizes slow, consistent and flowing movements to stretch and strengthen various muscles of the body. Medical studies support its effectiveness as an alternative exercise and a form of martial arts therapy to promote an overall sense of well-being.

The practice of tai chi chuan primarily involves three aspects:

Health: Tai Chi concentrates on relieving the physical effects of stress on the body and mind
Meditation: The meditative aspect of Tai Chi is seen as necessary in maintaining optimum emotional well-being
Martial art: The ability to use Tai Chi as a form of self-defense in combat is the test of a student’s understanding of the art

By performing special exercises within a Tai Chi program, you can tighten up loose muscles and alternatively, loosen up tight muscles. Those muscles are then strengthened to allow for more endurance, which helps prevent injuries.

If you suffer from some pain in the joint areas, you can use Tai Chi to increase your range of motion within those joints, diminishing some of the pain. The muscles become more flexible and can endure more activity.

If balance becomes a problem for you, use the Tai Chi exercises that are designed to train your body to work from its center to provide stability for your body at all times. It strengthens your core more each time you practice it.

Balance within your mind can also be achieved by Tai Chi. It teaches you to focus your energies – not on the stress – but on relaxation and inner peace, which slowly builds a sense of calm and diminishes any anxiety you may have felt previously.

Many Tai Chi participants report that they’re able to get out of their mental fog, which may be a result of the oxygen flow that this exercise promotes. Aside from the mental benefits, it also helps your organs function optimally.

Certain diseases or medical conditions can be greatly improved with Tai Chi. For instance, high blood pressure can be stabilized or brought down to normal levels.

It’s also beneficial in giving your immune system a much-needed boost. Tai Chi is more a way of life than an exercise. Traditional exercises are for building muscles, increasing blood flow and burning calories.

Tai Chi does that, too, but it also does so much more. It works – not just the physical aspects of your body – but the mental ones as well. It benefits the whole package instead of just focusing on one area of improvement.

The U.S. Department of Health and Human Services awarded a grant to build a website titled “The Tai Chi & Consumer Health Information Center” and was launched in 2004. It provides scientific, reliable and comprehensive information about various health benefits of Tai Chi – for arthritis, diabetes, fall prevention, pain reduction, mental health, cardiovascular diseases, fitness and general well-being.

Walking Meditation – How to Double Your Health Benefits

Achinta 'Archie' Mitra — Mon, 01 Feb 2010 16:07:25 +0000

When we think of meditation, we usually picture ourselves in a sitting position with our eyes closed. On the other hand, walking is something we do outdoors and with our eyes wide open. How about combining the two? It is called walking meditation which has its origins in Buddhism.

Traditional meditation often has the person shutting their eyes to concentrate on their mental clarity. With walking meditation, you have to see where you’re going, so you’re absorbing your outside environment and processing it with mental clarity.

You already know the health benefits of walking. It helps you burn calories, provides cardiovascular benefits and improves blood flow to various parts of your body.

Now, combine the physical benefits of walking with the emotional and spiritual benefits of meditation and you get a powerful one-two punch with walking meditation. You don’t need any special equipment to practice walking meditation nor do you need to join a special health club.

You just put one foot in front of the other and you’re instantly on your way to better health. But pair this with meditation, or mindful walking, and you get more out of your time spent putting foot to the pavement.

Walking meditation is when you aren’t walking mindlessly, but instead focusing on each step. You don’t have to increase your speed, and in fact, you might even walk slower than usual at first until you get the hang of meditating while walking.

When you focus on your walking, make mental notes of how light or heavy your foot feels as it lifts off the ground and returns to the pavement after each step. Walking meditation is rooted in the art of Ayatana, a Buddhist concept where you’re in touch with your senses.

When you’re using walking meditation, you’re focused on the experience of walking, keeping your mind focused, not on the troubles of your day, but on the process you’re using – the details of each step you’re taking with your right foot, then left foot.

It’s best to conduct your walking meditation in an area that feels calm and inviting, not right in the middle of a downtown construction site. Try to endure your walk for at least 20 minutes at a time.

Begin walking with a god posture and concentrate on the sensations your feet feel. Let your arms hand down and keep your focal point about 3-6 feet in front of you as you walk.

How To Practice Buddhist Walking Meditation

Walking itself will help your body in many ways, including providing more serotonin to help boost your mood. Add meditation to the mix and you have an even more powerful exercise program in walking meditation that improves your mind as well as your body.

3 Types of Anti-Aging Exercises

Achinta 'Archie' Mitra — Sat, 05 Dec 2009 20:48:32 +0000

Studies have shown that nothing works better than a regular exercise program to slow down the aging process. The operative word here is “regular” – unless your exercise program is consistent, you won’t derive the maximum anti-aging benefits.

The regular aging process diminishes the hormonal levels and our skin, muscles and bones begin to deteriorate. A good anti-aging exercise program helps to stimulate hormone production and promote strength and flexibility.

Not all exercises are appropriate as we age. There are certain types of exercises that will help you stay active, live a longer and happier life and stay mentally alert without causing aches and pains. How often and how strenuous you make your exercise program depends on your personal needs, both physical and your daily lifestyle.

Best types of exercises to maximize anti-aging benefits

A good anti-aging program should include these three types of exercises:

Cardiovascular – Designed to keep your heart healthy, aerobic exercises also help fight depression and keep your weight down. Running, brisk walking and any other exercise that will increase your heart rate for a sustained period of time triggers your brain to release chemicals that produce hormones.
Flexibility – This by far the most important type of exercises to beat the aging process. It increases blood circulation and releases serotonin, which is a chemical produced by the brain and is necessary for overall health and well-being. Flexibility exercises are also safe and easy to perform.
Strength Building – These exercises will help build sturdiness and sustain bone mass. Your chances of having a debilitating injury are lessened as you build your muscle strength. Exercises to improve the muscles in your shoulders, back and legs will also help with hormone production.

Research has shown that there’s no particular time of the day when exercising is best, however accidents seem to happen more often in early morning hours when muscles and joints seem to be less flexible..

It is best to exercise when you aren’t too tired, but when you’ve been up and about for a while. Mid afternoon seems to be a good time for most people to perform physical exercises with minimal risk of injury.

You don’t need a home gym or an expensive membership in a health club. Walking, cycling or jogging don’t require buying expensive equipment. If you must buy something than buy any one piece of exercise equipment that you feel comfortable using and are sure to use regularly. That is the best anti-aging investment you can make in yourself.