Veggie Blog

The old version of this post was a press-style announcement for a yoga teacher’s website and TV series. It said that as we enter a new millennium, more people are looking for lifestyle changes that bring mental and spiritual well-being as well as physical fitness, and that yoga is enjoying a renaissance. Underneath the marketing is a sound point: gentle, regular activity is good for you. Here is what the research on activity shows and where yoga fits in.

Why does regular physical activity matter?

The Physical Activity Guidelines for Americans summarize the evidence. In their second edition, they say that activity has immediate benefits: it can reduce anxiety and blood pressure and improve sleep quality and insulin sensitivity. For adults, regular activity helps prevent eight types of cancer (bladder, breast, colon, endometrium, esophagus, kidney, stomach and lung). It also lowers the risk of dementia, heart disease, stroke, high blood pressure, type 2 diabetes and depression, and improves bone health, physical function and quality of life. The old post made a similar point, adding that exercise does not have to be strenuous to work. That is also correct: the guidelines say that any amount of physical activity has some health benefits.

How much do adults need?

At least 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking or fast dancing, according to the guidelines. They also recommend muscle-strengthening activity, like lifting weights or doing push-ups, on at least two days each week. The first guideline for adults is to move more and sit less. These are targets to work toward, and anyone who is just starting out can begin with less.

Where does yoga fit?

Yoga can be one part of the plan. The guidelines note that yoga comes in many forms and that active forms, such as vinyasa or power yoga, count as moderate-intensity activity, while more meditative hatha yoga may not. Some forms of yoga also count toward muscle strengthening. The old post said yoga offers “the perfect combination of strength and flexibility.” That sounds too strong, since yoga does not replace aerobic exercise, but it does train both strength and flexibility, and many people enjoy it enough to keep doing it. Enjoyment matters, because the best activity is the one you will actually do. For a fuller picture of what the research supports, read what yoga is and what the research supports.

Is yoga really 5,000 years old?

The old post said yoga’s roots go back about 5,000 years, and that the Sanskrit word means “union.” The first part is hard to prove. The National Center for Complementary and Integrative Health calls yoga an ancient and complex practice rooted in Indian philosophy that began as a spiritual practice. Scholars disagree about its early history, and the oldest surviving textbook on it, the Yoga Sutras, is dated by various scholars between about the 2nd century BCE and the 5th century CE. So “ancient” is accurate, but the exact age is uncertain. The meaning “union” is the commonly given translation of the word, and it is widely used in yoga teaching.

Can you learn yoga online?

The original post celebrated bringing yoga to a wide audience through the internet, television and DVDs. Many people do learn that way, and it is a good option if classes are too costly or too far away. A video cannot see your form, though, and NCCIH advises beginners to avoid extreme practices and to be careful with hot yoga and forceful breathing. Our guide to learning yoga online explains how to pick a teacher or website, and the post on choosing a yoga video for beginners covers what to look for in a video.

What should you take away?

Aim for regular, enjoyable activity, mixing aerobic exercise, strength work and something that improves flexibility and calm. Yoga can fill the last two roles. Start slowly, listen to your body, and talk to a health care provider if you have a medical condition before changing your routine. For more ideas on getting moving, read health and fitness: why exercise matters and how to start.