Yoga for Physical Health
Physical yoga practice can be a key part of your weekly fitness routine. It addresses most of the recommended physical fitness requirements by the American College of Sports Medicine. It only lacks sustained cardiovascular exercises (30+ minutes at your target heart rate) which you can get from walking, running, biking, swimming, playing sports, etc.
Physical fitness is measured in muscular strength, muscular endurance, cardiovascular endurance, flexibility and body composition. Calculate your Body Mass Index to see if you’re in a healthy range. If you are a healthy adult, (ACSM) recommends 150+ minutes of moderate intensity (or 75+ minutes of vigorous intensity) exercise per week. Exercise within 55 – 85% of your maximum heart rate (target heart rate zone) for at least 20 to 30 minutes to get the best results from aerobic exercise. Calculate your target heart rate. Healthy adults should also train for strength and flexibility on two or more days per week.
Psychological Benefits of Exercise
- Improved mood
- Reduced feelings of stress
- Less stress reactivity
- Improved self-esteem
- Improved body image
- Better memory, cognitive function
- Reduction in symptoms of anxiety
- Reduction in symptoms of depression