It is well-known that exercise has tremendous benefits for all aspects of health. Exercise is extremely protective for cardiopulmonary and metabolic fitness, mobility, balance, muscle and bone strength, cognitive and psychological health, and much more.

What if we are having trouble exercising because of the very things we are trying to protect? Our shortness of breath is preventing us from walking greater distances. Pain in our joints is preventing us from lifting weights or getting up and down from the floor in a yoga class. Our imbalance and fear of falling is contributing to sedentary behavior.

These kinds of limitations in physical activity will ultimately contribute to the functional decline that so often occurs with aging, which will further discourage people from participating in traditional exercise routines.

When it comes to society’s messages about exercise, we are taught that more is good.

Put in more effort for greater benefits. We often hear “no pain no gain”. On the contrary, for people who are actually experiencing chronic pain and mobility issues, these messages are not inclusive and can further dissuade people from exercising. It changes the way that we think about movement- rather than relating to movement as a privilege that is empowering, movement is seen as “work”, a task to complete, an activity that is associated with pain.

If we want to improve our relationship with movement, it has to work well for our bodies, and we must enjoy it. When you observe children in a playground, you can feel how they love to run, climb, and try what is challenging – pause, imagine those kids for a moment, can you feel the joy in your own body?

Improving your relationship with movement will be a gift that keeps on giving!

You will begin to understand your limits more clearly, knowing when to put in more effort and when to scale it back.

You will become more aware of how your body moves, so you can move in a way that feels good to you.

This will make movement more intrinsically rewarding, as it is with children. The enjoyment of movement will support healthy levels of physical activity and fitness.

What is mindful movement?

In order to find more enjoyment in our movement practice, we must maintain mindful presence while we move. Our bodies are always present, but where is our mind? Mindfulness is simply bringing one’s attention to the present moment without judgment. We can not truly enjoy anything unless we are there for it.

Many of us are used to sitting and meditating, drawing our attention to our breath, sounds, and thoughts. By applying this same mindful presence to physical movements, we can become more aware of how we move. This foundational awareness gives us a greater sense of connection to our bodies, and the ability to change habitual movement patterns that may be placing unwanted stress on the joints and tissues.

Decreasing strain, improving comfort

For example, think about the movement required to follow the upward flight of a bird. If we are only moving from our neck, this may be a pattern that puts additional strain on our neck. If we find that your chest can participate in this movement, we can bring more ease to our tissues during bird watching.

Bring your hand to the back of your neck. Now, look up towards the sky. Does the back of your neck stay long, or does it compress? Now, practice looking up again, but this time put your hand on your chest bone. Does your chest bone rise, or does it stay where it is? Does allowing your chest bone to rise, thereby keeping length in the back of your neck improve the ease and comfort of looking up?

If we are able to change our patterns in ways that improve the efficiency of our movement, we can take strain off our tissues and feel a greater sense of comfort, ease, and enjoyment in our movement practices- as well as the rest of our lives!

The ability to move mindfully will support flow, a positive mental state in which we are fully immersed in what we are doing.

Moving in a state of flow brings intrinsic enjoyment because we are present, engaged, challenged but not too challenged. Consider this the next time you are engaging in movement or exercise- how can you find a state of flow, an embodied presence in what you are doing?

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

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Osteopenia and osteoporosis are conditions that are characterized by a loss of bone density.

Osteopenia- An earlier stage of the disease in which the body reabsorbs bone quicker than new bone is laid down.

Osteoporosis- The progressed form of the disease in which the bones have thinned significantly, contributing to pain, postural changes, and fractures

This thinning is most likely to occur in the vertebral bones in the front of the spine, the hips bones, and the wrists. These conditions are so common that it is expected that 1 in 3 women and 1 in 5 men will suffer from an osteoporotic fracture some time in their lives. If you are over 50, especially if you are female, it is a great idea to consider your risk of developing osteoporosis, and what you can do to improve your bone density and minimize the risk of a fracture as you age. Other risk factors for osteoporosis include having a small frame, having low estrogen (perhaps related to a surgery or a medication), and prolonged use of corticosteroid medication.

It is important to be aware of your bone mineral density as you age by asking your doctor for a DEXA scan. There are also medications that can be prescribed that help bone density, so discuss this option with your doctor if you are at risk of osteoporosis. Lifestyle factors such as adequate dietary intake of calcium and vitamin D (which we can also get from sunshine), and avoiding smoking and drinking can help prevent loss of bone density.

While people at risk of osteoporosis should be mindful about how they move, it is crucial to participate in regular physical activity to keep muscles and bones strong. Weight-bearing exercise is incredibly important for maintaining bone density, as bones adapt to the forces they are subjected too. It is also important to train your balance, as falls in the elderly are commonly associated with fractures.

A regular yoga practice can be an excellent way to improve strength of the bones and muscles, as well as body awareness, balance, and coordination, all critical factors for avoiding falls and fractures. Discuss with your provider how you might develop or modify your yoga practice to maximize bone density and minimize risk of a fracture.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Mindful Movement Part I: Practices for Healthful Aging