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Mind-Body Fitness
taken from Fitness Handout by Mirabai Holland, MFA
Are you looking for a fitness program that works more than just your
body? The good news is that some fitness programs help you relax, reduce
stress and take a more balanced, effective approach to the challenges
in your life. There are mind-body exercise techniques that can help
you stay motivated and achieve a wide range of health and wellness benefits
in addition to physical fitness.
Methods
Here are examples of some of the techniques that can become part of
your program, especially at the end of a workout.
Progressive Relaxation Technique
Progressive relaxation teaches an awareness of tension and relaxation
in various muscle groups. The theory is that by fully relaxing the muscles,
you help relax the mind. To try this, close your eyes and make as tight
a fist as possible. Note the physical feeling in your hand, wrist, forearm
and shoulder. Hold for 30 seconds and release. Shake out your arm and
repeat. Now completely relax your hand and notice how it feels. It should
feel lighter and more relaxed.
Visualization
Visualization uses mental pictures to change attitudes and behaviors.
It is mostly an activity of the right side of the brain, which controls
intuition, emotion and nonlinear thought. When we visualize, we transform
our subconscious into conscious thoughts that can be put into action.
For instance, if an aerobics instructor is trying to improve your posture
for a standing conditioning exercise, he or she might ask you to imagine
a large hook attached to the top of your head, lifting your body off
the ground. Because human beings often respond more easily to pictures
than words, this image may help you improve your posture more than if
you were simply told to stand up straight.
Guided Imagery
With this technique, you imagine various scenes in your head. For example,
you might imagine you are walking on a quiet beach. As you watch the
waves roll onto the sand, you are encouraged to throw all your troubles
into the water, letting it wash them out to sea. Guided imagery can
help you experience peace and harmony, get in touch with emotional and
physical troubles, and enhance relaxation
Affirmations
You can change your beliefs and thoughts! The mind works in pictures
and learns by imitation. To help create the thoughts you want and the
life you want, you are encouraged to speak affirmations aloud or to
yourself; these affirmations should be phrased as if they are true at
the moment. Sample affirmations include, "I am open, loving and
caring to myself and others," "I cherish my every moment,"
and "I am a strong, fit, healthy human being."
Breathing and Yoga
Combining deep abdominal breathing with various yoga exercises is another
mind-body technique that may help you relax. Yoga seeks to achieve a
union of body, mind and spirit through proper breathing, stretching
postures and clearing/stilling the mind.
Other Mind-Body Disciplines
In addition to those mentioned above, numerous other techniques offer
mind-body benefits. For example, tai chi is a series of postures and
exercises developed in China as a system of self-defense and an aid
to meditation. Tai chi is characterized by slow, relaxed circular motions.
Karate, aikido and chi kung are other Eastern disciplines that encourage
integration of mind and body.
The Feldenkrais Technique, the Alexander Technique, and Pilates are
unique exercise systems that focus on improving characteristics such
as movement efficiency and body alignment. Growing numbers of people
are also turning to massage and various forms of bodywork for a variety
of healthful benefits.
Enhance Your Life
Research has shown that mind-body techniques can provide significant
psychological benefits. Activities that engage the whole person-mind,
body and spirit-offer fresh opportunities for personal growth and discovery.
Explore the options that appeal to you, and take advantage of their
potential to enhance your health and fitness efforts.
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