Insight

Yoga - a practice beyond physical fitness

Published

20 June 2024

Read time

3 minutes

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Genetics vs Lifestyle - Which has a greater impact on your health?

Our genes can influence health outcomes to a certain degree. But how much of our health is pre-determined by our genetics as compared to the lifestyle we lead?

A recent study examined the effects of genetic risk and lifestyle behaviours. The findings revealed a significant influence of lifestyle choices on health outcomes.

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Impact of Yoga on Stress and Mental health

We are currently living in a stress epidemic and the many reports of burnt-out individuals is at an all-time high. With these rates ever increasing, it eventually leads to more cases of stress, depression, anxiety and insomnia.

Daily pressures from work-related deadlines, financial, and relationship stressors result in an overactivation of our “sympathetic nervous system”, which is our “fight or flight response”. Chronic overactivation leads to an increase in cortisol, our stress hormone, which contributes to an increased risk of many chronic ailments, such as heart disease, stroke and diabetes.

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Yoga is a form of mindfulness; focusing on body awareness during physical postures, breathwork and relaxation techniques, gives us space to take a step back from external pressures allowing us to focus inward and stay in the present moment.
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Lifting this sensory overload from the external world, has a direct physiological effect on our body, resulting in activation of our “parasympathetic nervous system”, or “relaxation response”, which decreases heart rate, breathing rate and blood pressure, while improving digestion, reducing stress hormones, and enhancing sleep. 

What is the outcome of this?

Increased focus and productivity

Increase in clarity and decision-making

Improved interpersonal relationships

Impact of Yoga on Physical health

Yoga improves the blood flow and oxygen delivery to cells, improving their function.  Some physical health benefits include:

Improved heart health and brain health

By contributing to the health of our blood vessels, yoga decreases the risk of both heart disease and stroke.  It directly addresses the risk factors for cardiovascular disease:

  • Improved blood pressure
  • Better diabetes management
  • Lowering of cholesterol
  • Weight management
  • Reduction of visceral fat

Improved immune health

Practicing yoga on a regular basis increases the body’s natural anti-oxidants which can help in the prevention of infections by strengthening our immune system.

Decreased chronic pain and an improvement in arthritis

Physical postures during yoga takes you through a wide range of movement, this increases the blood flow to our joints and results in a decrease of joint ache and an improvement in the symptoms of arthritis.  By strengthening our muscles, this will support and put less stress on the joints and reduce some of the pain associated with arthritis. 

Healthy ageing

Yoga has shown to prevent functional decline as we age.  Regular practice results in:

  • Reduced risk of sarcopenia (age-related muscle loss)
  • Reduced risk of osteoporosis and fractures
  • Improved balance and flexibility
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Making Lifestyle Changes

The key is to focus on making small, sustainable changes that can lead to significant long-term benefits. For instance, you may be more likely to stick with physical activity if it involves social interaction, like playing tennis with friends, rather than committing to a gym membership. Having an accountability partner when making lifestyle changes can also increase your success through providing support and motivation.

Resources : 

Yoga with Adrienne – YouTube
Full sun salutation - Harvard Health
For breathing exercises: https://dimawadjih.com/breathing-room

 

References :

Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011;4(2):49-54
Yogainternational.com
An Introduction to Yoga, Special Health Report, Harvard Medical School