Veggie Blog

Starting an exercise habit is easy. Keeping it going for years is the hard part. Older articles on yoga for business people claimed that executives who practice mind-body exercises stay with them longer than those who go to the gym. I could not find published results of such a study, so I will not repeat the claim as fact. What we can say is more practical: there are good reasons to make yoga part of your routine, and simple ways to stay with it.

How much activity do you need?

The Physical Activity Guidelines for Americans say that adults should do at least 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking, plus muscle-strengthening activity on two or more days a week. The first edition counted only bouts of at least 10 minutes, but the second edition removed that requirement to encourage people to move more often throughout the day. That is good news for a busy schedule: a five-minute stretch counts as part of a more active day. Yoga alone does not meet the aerobic target, so most people will want to add walking or another activity. The National Institute on Aging lists yoga as one example of balance exercise, which also matters for staying independent as you age.

Does yoga help people take up other healthy habits?

There is some evidence. NCCIH reports a 2021 study of 60 women with obesity who were assigned to 12 yoga sessions or a waiting list. The effect of yoga on their body mass index depended on changes in physical activity and in daily fruit and vegetable intake, so the benefit seemed to come partly through other habits. A 2018 survey of 1,820 young adults found that regular yoga was associated with better eating and activity habits, and the people who answered said yoga made them more mindful and encouraged them to be more active. These studies show an association, not proof that yoga causes healthier living, but they fit the common experience that one good habit can pull others along.

How can you build the habit?

These ideas are general advice for forming habits, not findings from a yoga study. Start small: ten minutes a few times a week is better than an hour you never find time for. Attach it to something you already do, such as stretching after you brush your teeth or doing a few poses before your first coffee. Put it in your calendar like a meeting. Keep a mat or a chair in view. Try a class if you like company, since having someone expecting you makes it harder to skip. Vary it, too: a gentle morning routine such as the one in our beginner’s guide on some days, and a longer session on a weekend.

What if you miss a week?

Just begin again. The point of the guidelines is that the total across a week and a year matters more than any single session, so do not wait for the perfect Monday. If you stopped because of an injury or illness, return gradually and talk to a doctor if you are unsure. Remember the basics of safe practice from NCCIH: learn from a qualified instructor, avoid extreme poses while you are new, and tell your teacher about any health condition.

Where do you go from here?

If you are new, read about what yoga is and try the basic yoga postures. When you want to build your fitness more widely, see lifetime fitness for a plan that lasts. A habit that you enjoy is one you keep, so choose what suits you and let it grow.

Sri Tirumalai Krishnamacharya, who lived to be over 100 years old, is one of the most well respected and well known yogis of the modern era. Elements of his teaching have been spread around the world through the work of his students BKS Iyengar, Pattabhi Jois, Indra Devi and AG Mohan. TKV Desikachar is Krishnamacharya’s son, who lived and studied with the great master all his life and now teaches the full spectrum of Krishnamacharya’s yoga. The core of this teaching is that practices must be continually adapted to the individuals changing needs to achieve the maximum beneficial effect.
In The Heart of Yoga, Desikachar offers a distillation of his father’s system as well as his own practical approach which he describes as “a program for the spine at every level – physical, mental and spiritual.” He discusses poses and counterposes, conscious breathing, meditation and philosophy and shows how the yoga student may develop a practice tailored to his or her current state of health, age, occupation and lifestyle.
Included in this book is Desikachar’s complete translation of and commentary on the Yoga Sutra of Pantanjali and thirty-two poems composed by his father that capture the essence of his teachings. This trade paperback book has 242 pages.
A structural engineer by training, T K V Desikachar lived and studied with his father until Krishnamacharya’s death in 1989. He has devoted his life to yoga instruction for people of all backgrounds and all levels of ability and currently teaches at the school founded in his father’s memory in Madras, as well as in Europe, the United States, Australia and New Zealand.

Book: The Heart of Yoga by T. K. V. Desikachar
View this book on Amazon (affiliate link: we may earn a commission at no cost to you)

The old version of this post argued that you should eat antioxidant-rich vegetables, but that supplements are better than fruits and vegetables because they come without chemicals, sugar or calories, and it listed steak among the best sources of antioxidants. Those last claims are not supported by research, so I have rewritten the post around what is known about antioxidants in food and in pills.

What are antioxidants and where do they come from?

The National Center for Complementary and Integrative Health explains that our cells produce reactive substances during normal activity, and that excess of these substances can lead to “oxidative stress,” which may damage cells. Our bodies make some of the antioxidants they need. Others come from foods such as fruits, vegetables and grains. Some, including vitamins C and E and beta-carotene, are also sold as supplements. The old post is right that vegetables like broccoli, cauliflower, tomatoes and peppers are good choices, and the pigments that give plants their color are among the compounds researchers study.

Does eating colorful plants help?

There is strong evidence that people who eat more fruits and vegetables have a lower risk of chronic disease. The NCCIH points to a 2017 review of 95 observational studies, with more than 2 million participants in total, which found that higher intakes of fruits and vegetables were linked to lower risks of cardiovascular disease and cancer. It adds a caution: those people may also differ in other ways, such as being more active, and the benefit may come from other substances in the food, not from antioxidants alone. A practical rule is to fill half your plate with a mix of colors, and to include frozen vegetables, which are convenient and keep well.

Is organic produce higher in antioxidants?

The old post said organic fruits and vegetables have a “far higher” concentration. The real figure is more modest. A 2014 review of 343 studies in the British Journal of Nutrition found that antioxidant compounds were about 18 to 69 percent higher in organically grown crops, depending on the compound, and that detectable pesticide residues were found about four times as often in conventional crops (46 percent of samples compared with 11 percent). The review measured what is in the crops, not whether people who eat them are healthier. So if organic produce is affordable and you prefer it, there is a case for it; if it is not, ordinary fruit and vegetables are still worth eating. You can read the review abstract on PubMed.

Can supplements replace antioxidant foods?

No. The NCCIH reports that, except for age-related macular degeneration, there is currently no evidence that antioxidant supplements have a positive effect on cancer, heart disease, cataracts or other diseases of aging. High doses of beta-carotene may even increase the risk of lung cancer, especially in smokers and people exposed to asbestos, and in 2022 the U.S. Preventive Services Task Force recommended against beta-carotene and vitamin E supplements for preventing heart disease or cancer. Purified antioxidants do not behave like the mixture of substances in a whole food. The old post also claimed that supplements are better because fruits and vegetables carry chemicals and sugar. Plain fruit and vegetables do not need to be replaced by pills; if you buy canned ones, choose fruit packed in water or juice and vegetables without added salt, which is general nutrition advice, not a finding from the sources above.

What about meat and CoQ10?

The old post listed steak and meat as great sources of antioxidants and CoQ10 as a high-value supplement. The sources I checked name fruits, vegetables and grains as the main dietary sources, and I found no support for either claim, so I have dropped them. For more on supplements, read bee pollen and other antioxidant supplements, vitamin C and choosing vitamin supplements.

Yoga is everywhere in city life: studios on the corner, mats on commuter trains, clothes designed for the class, and posts about retreats. For many people it has become a lifestyle, with its own look. Behind the fashion, the practice itself is simple and old. Here is a look at why it caught on, and what you can realistically expect from it.

How popular has yoga become?

According to a national survey cited by the National Center for Complementary and Integrative Health, the percentage of U.S. adults who practiced yoga increased from 5.0 percent in 2002 to 15.8 percent in 2022. In 2017, 8.4 percent of children aged 4 to 17 practiced it. The NCCIH notes that most research on yoga in the United States has been done on predominantly female, non-Hispanic white, well-educated people with relatively high incomes, so results may not apply to everyone.

Why do people like it?

The NCCIH reports that in 2012 survey data, 94 percent of yoga practitioners did it for wellness-related reasons, and 17.5 percent did it to treat a specific health condition. The NCCIH adds that in one survey, people aged 40 to 54 were more likely to be motivated by muscle strength or weight loss, while those aged 55 or older were more likely to be motivated by age-related chronic health issues. City life gives plenty of reasons: long hours at a desk, stress, poor sleep and too little movement. Yoga combines gentle exercise, breathing and quiet time in a way that many people can fit into a busy week. Our post on what is yoga? gives a short introduction.

What does the research support?

Studies suggest that yoga may help relieve stress and improve mental and emotional health, sleep and balance. For depression, the NCCIH says that yoga can be a helpful addition to treatment, and a 2020 review of 7 studies of people diagnosed with major depression concluded that yoga may have small additional benefits when used with other treatment. That is a long way from the claim that yoga is better than a prescribed medicine. On stress in general, the NCCIH cites a 2020 review of 12 studies with 672 healthy adults that found beneficial effects of yoga on perceived stress in all of them, and a 2018 review of 14 studies in which most found improvements in resilience or general mental well-being. If you take medicine for depression or anxiety, do not stop it because you started yoga, and talk to your doctor before making any change.

Do you need special clothes and gear?

No. A mat or a non-slip surface and comfortable clothes that let you move are enough. Fashion and accessories can be fun, but they do not make the practice more effective. Choose clothing you can stretch and sweat in; our guide to choosing fitness apparel covers what to look for.

How do you fit it into a busy day?

Start with a short routine in the morning or evening. Even a few simple poses and some slow breathing can be a break. A beginner routine such as a gentle morning yoga routine takes little time, and how to start yoga safely explains the precautions to take if you have a health condition. Learn from a qualified instructor if you can, and avoid extreme practices such as headstands and forceful breathing until you have had guidance. Read more in the NCCIH review of yoga.

Yoga for Modern City Life: Yoga is now a Lifestyle