Yoga for Physical Health
Physical yoga practice can be a key part of your weekly fitness routine. It fulfills many of the recommended physical fitness requirements by the American College of Sports Medicine.
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 underweight, normal or overweight. Combined with sensible nutrition, a physical fitness routine can help you maintain a normal weight.
If you are a healthy adult, (ACSM) recommends 150+ minutes of moderate intensity (or 75+ minutes of vigorous intensity) exercise per week, such as walking, jogging, biking, swimming, dancing and playing sports. 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 add strength and flexibility training 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