Exercise, Fitness and Life
Physical exercise has long been considered one of the core elements of traditional naturopathy. This is confirmed in the words of Benedict Lust, ND, and Henry Lindlahr, MD, two of our most prominent forebears. In 1913, Lust, the "father of naturopathy," wrote, "Work is a law of nature and a necessity to keep the body strong and healthy. The man who is active, who makes use of his muscles will have a better blood circulation and a better digestion, which will result in a growth of strength and power of resistance against diseases" (p. 580).
During the same year, Lindlahr, in his book Nature Cure: Philosophy and Practice Based on the Unity of Disease, said, "Physical exercise...stirs up the morbid accumulations in the tissues, stimulates the arterial and venous circulation, expands the lungs to their fullest capacity, thereby increasing the intake of oxygen, and most effectively promotes the elimination of waste and morbid materials through skin, kidneys, bowels, and the respiratory tract...Regular physical exercise means increased blood supply, improved nutrition, and better drainage for all the vital organs of the body" (p. 342).
Modern science confirms the importance of exercise with research revealing that benefits include increased cardiovascular health, prevention of breast and colon cancer, protection against falling and bone fractures among the elderly, and control of the swelling and pain caused by arthritis (Many Benefits, 2004).
Although we well understand that exercise is good for us, sometimes this word often conjures up images of time spent in gym class, straining to complete those 100 deep knee bends or sit-ups. Whether it means moving to music and working toward perfection of form and expression, running for many miles every week, exploring an undersea reef, or simply walking in the early morning sunshine, choosing pleasurable activity is extremely important. Although some individuals will never find joy in movement, for many others pleasure alone is the best motivation.
However, regardless of enjoyment, the greatest challenge often remains how to fit this vital activity into days that are already overcrowded with commitments to work, family, and community. Research now indicates that several short bursts of daily exercise—10 minutes or so at a time—are just as effective as the same total amount completed in one long session. Lots of us can fit several mini-sessions into our schedules far more easily than we can set aside 40 minutes or an hour (25 Easy, 2002).
An informal poll of CCNH staff members revealed a wide array of approaches for weaving activity into daily life. A core group of exercisers in the academic department meets twice a week during the lunch hour for 30 minutes of Pilates...but sometimes they take a walk instead. Some of them also take shorter walks during their break times. Misty White takes advantage of her own impatience by refusing to search for a parking place near a store, opting instead to walk those extra steps. At work, Elizabeth Wyckoff makes a habit of using the stairs rather than the elevator. In the evening, her husband helps with childcare while she uses a home exercise machine. Anne Barnhill combines exercise with leisure by doing leg lifts, lunges and stretches while she is otherwise occupied with a book or watching a television show.
In a different way, Phyllis Light also uses a combination approach. "I go for a walk first thing in the morning before I eat or begin my morning routine. This sets the tone for my day, gets me moving and out of the house, and wakes up my body. During this time of gentle walking and quiet reflection, I have the opportunity to do my morning devotionals and affirmations. It's a great way to begin the day." In addition, Phyllis goes to her local gym three days a week to use the treadmill and weight room, finishing with some stretches and a bit of yoga.
For many people, ordinary activities such as housework or gardening serve as daily exercise. While movement is important, the form that it takes is far less so. However, Lindlahr (1913) makes a sound point when he warns his readers against depending on repetitive physical labor as the sole type of exercise because, "only certain sets of muscles are exercised, while others remain inactive. This favors unequal development, which is injurious to the organism as a whole" (p. 343).
Rebecca Haack's answer to Lindlahr is to use a conscious approach. "Actually, I do yard work (gardening as well as clearing/cutting/reclaiming yard from the "forest"), laundry (which is in the basement, so I get to work the stairs) and clean the house. Carrying laundry upstairs is an opportunity to practice balance as well as working my arms and legs. It's amazing how many muscles you can use (or find!) just keeping up with necessary chores. I try to find ways to stretch and work my muscles. Sometimes you just have to be creative with it. Lift a bag of potatoes or big bottle of bleach a few times with each arm (first bent and then straight). If I'm getting something out of a lower cabinet, then I do squats. Vacuuming requires reaching, bending, stretching and lifting furniture and other things. Getting something off of an upper shelf is an opportunity to do heel raises."
Kristi Fletcher adds the challenge of seeing how much she can accomplish in a 10-minute burst. "I actually work up a sweat doing it that way," she says. Bree Garrett reports that, in addition to household chores, she walks her dog several times a week and always leaves her arm weights within easy reach so that she can work a few lifts into odd moments.
Existing physical problems can affect exercise habits in different ways. A few years ago, Reyna Jones was diagnosed with a heart rhythm malfunction and given the choice of surgery or controlling the problem via medication and lifestyle changes. Selecting the latter, she now works out faithfully, either in the morning or evening, with a routine that consists of yoga and Pilates, walking on a treadmill, and using a yoga ball for abdominal exercises. In addition, she avoids even the slightest hint of caffeine...except perhaps for "sneaking a Hershey's Kiss every once in a while."
Susie Hale must choose her exercises very carefully. "As a person living with chronic physical pain, there is the added challenge of finding a form of movement that does not increase the pain, but provides some aerobic benefits. Having struggled with this, finding something that seems to work and discovering it only leads to greater pain and tightness, I finally landed upon dancing. This allows the freedom to only move in ways that the body can, and has the added benefit of tapping into wonderful memories of younger years. I can turn on the music and dance for one minute, two minutes, five minutes or whatever I feel my body can manage on that particular day... aerobic, free dance, not any particular 'style.' Over the past three months I have increased to 11 or 12 minutes a day. This may not seem like much, but with my physical limitations I am really excited to have reached this place. When added up, it means I am doing aerobic exercise 70 minutes a week. The 'recommended' 30 minutes three times a week is 90 minutes, so I am pretty close!
"For those whose bodies bring pain with certain movements, considering an 'exercise program' can be very daunting. So, finding a solitary form of movement that I can do at my own pace in my own home, anytime I choose and for as long as I feel I can continue, has been a long time coming! My routine is to exercise as soon as I get home from work. It is a great 'release' of any stressors that may have accumulated throughout the day; it is a perfect way to shift from 'work' frame of mind to 'evening' frame of mind. Then, I usually get in my hot tub so that, ideally, I stretch those muscles in the warm water. My goal is to not end up in more pain, which has been the frustration with exercise programs I have attempted in the past."
And finally, to those who never find inherent pleasure
in physical activity, Avie Overbach is a great example of someone who
understands the importance of staying fit. "I hate to exercise; would
much rather read a book. But I don't want to be a little old lady with
osteoporosis and a broken hip in a wheelchair. So this is my weekly routine.
I am very unmotivated to exercise by myself. I have to have an appointment
with someone to make myself do it. That is why I still use a trainer twice
a week, even though I know the routine by heart: Before working out, I
warm up on the treadmill for anywhere between 15-30 minutes, walking pace.
I do some free weights, some Cybex machines, much stretching, and a lot
of balance and flexibility exercises (these are recommended for 'older'
people). On Saturdays, I meet a walking partner for three miles. On Sundays
I meet a walking group early in the morning for four miles, and, again,
later in the morning I meet another walking partner for another three
miles." Wow!
Just as biochemical individuality influences the foods we eat, physical and emotional individuality influence our patterns of exercise. Regardless of our differences, the key is to keep moving. We hope this "group portrait" from the CCNH staff can provide ideas for our readers as they choose their own paths to fitness.
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