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Mindful Exercise
by Jenette Restivo

It's hard not to find a reason to exercise these days. A better-toned body, lower blood pressure, higher energy level, a boost in confidence, and even anti-aging effects are just some of the reasons why neglecting exercise is a "no-no."

So, we accept our fitness obligations and diligently search for a regimen to accommodate our interests, fitness levels and personal schedules-- trying every new exercise fad along the way. We "got physical" in the eighties with high and low impact aerobics. The nineties, of course, brought the seemingly immortal technique of "step"- complete with such foot-twisting feats as the "A-Turn" or "Over the Top." Most recently, we invested our fitness budget and our faith in the fancy footwork and unremitting jabs of Tae-Bo.

But now, we crave more in our fitness routines than the ability to make us pant. Today, we're retiring the frantic and mind-boggling for the simplified and mindful. Our search brings us down to the mat and back to the basics--to decade and century-old techniques of Yoga, Tai Chi and Pilates--workouts for the body and the mind.

Yoga: Healthy Body, Healthy Mind

Developed over 5,000 years ago, Yoga is no newcomer to the fitness scene. In the 1960s, popular interest in Eastern practices brought the technique across the globe to US shores. Today Yoga is practiced worldwide for its fitness benefits, but it is also prescribed by some physicians for conditions such as back pain and arthritis.

The most popular form of Yoga practiced in Western countries, Hatha Yoga, focuses on breathing and posture. Other forms of Yoga may focus on goals such as relaxation, intuition, or healing. But whatever the form, three integral tenets of Yoga -- exercise, breathing and meditation -- help students achieve their goals.

Because of its gentle nature, Yoga is suitable for most adults of any age or level of fitness activity. Many Yoga centers offer classes for specific groups like older, injured, or special-needs people. Healing Works in New York offers Yoga with adapted movements for bigger bodies. "Many people say, 'I'll wait to do Yoga when I lose weight'", says Narani an instructor at Integral Yoga of New York, "but Yoga is so beneficial on so many levels, there is no reason to wait until you lose weight." Narani agrees that the benefits of Yoga go beyond simple toning. "Yoga is good on a physical, energy, and organic level." Deep relaxation, stress relief, and a clear mind are among the results that Narani says have caused her to practice Yoga for nearly thirty years.

Pilates: A Dancer's Physique

The first thing a Pilates instructor will tell you is that Pilates is not a series of exercises but an approach to developing body awareness. The Pilates method has been described as an intelligent form of exercise- a holistic approach to the mind, body and spirit, while offering the unique multiple benefits of developing the flexibility of a trained dancer while restoring balance to the body and improving posture.

Propelled to fame by celebrity students like Madonna and Sharon Stone, Pilates has been sculpting dancers' bodies for years. The method was developed at the turn of the century by German-born boxer, Joseph Pilates. And since achieving mass popularity a few years ago, Pilates has invaded dance studios and fitness clubs across the country with a vengeance.

One possible explanation for the appeal of Pilates is the intimacy of the workout. Students often work one-on-one with a teacher. That means no music, no distractions, and no unrealistic ideals. Eventually the student can move on to a small group class of either matwork or equipment. And another perk-leotards are never, ever required.

But the most likely reason for Pilates' appeal is because change comes quick. "Pilates is a total body workout; it's making the most of your body," says Elyssa Rosenberg, the Associate Director of the Pilates Studio in New York. This non-impact, easy-on-the-joints routine typically achieves most of its sculpting, strength building and flexibility goals in just five to ten weeks by focusing on low repetition and high concentration. "In order to perform," says Elyssa, "you must draw attention to what you're doing- so there's no cheating."

But can you lose weight with Pilates? "To really use weight," says Elyssa, "you would need to combine the sessions with aerobic activity." Combining two to three Pilates sessions with a cardiovascular component three to four times a week should certainly work. And because it is such a gentle method, anyone can do it. "That's one of the main things that attracts people'", says Elyssa, "It speaks to all levels."

Tai Chi: Slow and Controlled

From adolescents to the aged, Tai Chi is suitable for anyone who wants to move with greater strength, grace and ease. This ancient Chinese method of movement is non-impact, incorporating flowing movements while shifting the body's balance, strengthening the muscles, improving flexibility, and releasing muscle tension.

Movements are performed slowly, evenly, and mindfully. One metaphor used by the Chinese to describe movement is the pulling of silk from a cocoon: pull steadily, and the strand unravels; pull too fast or too slow, and it breaks. In Tai Chi the body is always moving, but under complete control as it remains soft and relaxed.

Practiced just twenty minutes a day, Tai Chi can relieve stress, increase stamina, and strengthen the body. All without overextension, aerobic movement and endless huffing and puffing.

With these "new" trends targeting the body's needs with a mindful approach, there's good reason to leave the sweatbands home and pack the step away in the attic. Just be forewarned that these latest trends may actually do the body (and the mind) some good.

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Jenette Restivo is a freelance writer living in New York. Her writing has been featured in print and on the Web, most recently on CBS Healthwatch.com. Jenette is a graduate of the Science and Environmental Reporting Program at New York University.

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