Exercise For Physical Well-Being

(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org,
please feel free to visit the school website)

Introduction
Review Of Literature
The Science Of Physical Exercise
The Mind
Emotions, Energy, & Spirit
Warming Up & Cooling Down
Injury
Yoga
Qi
Dance
Walking
Running
Hiking
Climbing
Bicycling
Swimming
Weight Lifting
Other Forms Of Exercise
A Final Thought
Conclusion

Written by Rosalyn Imrie

Introduction

The connection of the mind, emotions, and spirit within the body is the key to total health. It has been said many times before that we are far more than our physical bodies. The physical body is as dependent on our mentality, emotions, and spiritual connections as these aspects are dependent upon the functions of our physical body. Without a brain we would have no mind to think with, likewise, without a mind our brain would be nothing more than a machine. "Emotion" is not only how you feel, but the "energy in motion." Therefore, good emotion is essential to an energetic life. Furthermore, the very essence of life is more than our bodily functions, but something more magical and lofty. The essence is inside our body and dependent (at least in this life) on our body. Simultaneously, our body cannot live without this life force. Therefore, maintaining health within all aspects of our life is necessary in order for us to be truly healthy.

Health, according to Oriental Medicine, is the process of making yourself whole and maintaining this holistic state. In fact, Lorena Monda writes in her book Practice Of Wholeness (2000) that in Oriental Medicine "the body and mind have never been seen as separate." Monda goes on to write, "All illnesses have physiological, emotional, mental, and spiritual components, just as all human experience is a simultaneous experience of body, emotions, mind, and spirit." In this system of thinking Monda says, "The person is viewed as whole, not separate in any way from his or her body, feelings, thoughts, or spiritual nature." To be healthy one must not focus too much on any one aspect of the being. Nourishing, exercising, and blessing one's body, mind, heart, and soul is the basis of holistic health.

In the book Achieving The Mind-Body-Spirit Connection (2005) the author Brian Luke Seaward explains these four aspects of the self when he writes, "Ageless wisdom shared by the sages and mystics of all times reveals that health is composed of the integration, balance, and harmony of four unique aspects: mind, body, spirit, and emotions, in which the whole (often expressed in the form of a circle) is always greater than the sum of the parts." There are four seasons, the four directions represented in the Native American prayer wheel, and these four quadrants: body, mind, emotions, and spirit. Each must be balanced, healthy, and connected to the others to be whole.

This connection of the body, mind, emotions, and spirit goes beyond health into the simple act of existence. "Humanness is the simultaneous experience of the body, emotions, mind and spirit," writes Lorena Monda in The Practice Of Wholeness (2000). The outer and inner realms of our being must be recognized and nourished. "When we nourish both our unique inner world and our interaction with the outer we may find a balance, a state of being which is neither too inturned nor over active," writes Katya Bloom in Moves (1998). This balance of outer and inner can be achieved in movement. If this state is achieved by movement then Bloom says that "energy from ourselves can flow outwards and energy from without can flow in." Then we become not only connected to all aspects of ourself but also to the rest of life.

One of the most important processes to make one whole or healthy is movement or physical exercise. With exercise a person can become healthier, more mentally agile, happier, and have a closer connection to spirit. It also allows you to be present in the ever changing moment. "Being present in movement," writes Eric N. Franklin in Conditioning For Dance (2004), "means experiencing the moment-to-moment changes in shape and dynamics in every part of the body during the whole exercise." Exercise can connect the four aspects of your being in the moment while your body achieves better fitness.

Fitness in a physical sense involves many aspects within itself such as agility, balance, flexibility, coordination, muscular strength, muscular endurance, reaction time, and speed. Lack of physical exercise promotes a greater lack, while more exercise will allow you to have more energy to do more exercise. "Being aerobically conditioned gives you more mental and physical stamina," writes Eric N. Franklin in Conditioning For Dance (2004).He also states that such mind-body exercises will establish more "strength, balance, flexibility, alignment, and imagery," which in unison create a "balanced whole."

Every different person needs a different way to exercise, but luckily there are endless ways. The key to exercise is not to focus only on one part of the physical body, but on the entire being. To achieve a total workout one must not only exercise the body, but also the mind, positive emotions, and the soul's spiritual connection the higher energies. Even if you think you are too unhealthy and no good at any type of exercise, you can still excel. "The beauty of being really bad at something," writes John Bingham in his book No Need For Speed (2002),"Is that you can get better with almost no work." Besides, "We cannot strive toward something that we already are," as Donna Farhi writes in Yoga Mind, Body, & Spirit (2000).This course will help you get better at exercising by exploring the different types of exercise and how each can be used in a way that will exercise the physical, mental, emotional, and spiritual bodies or the entire being.

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Review Of Literature

Though you must remember that this course is not about reading, it is about actually exercising, reading can help you focus your energy and reach your greatest potential. For that reason, here are a few books that can guide your own personal journey through the realm of physical exercise.

If you want to do some light reading on the subject of physical exercises, then John Bingham's book No Need For Speed: A Beginner's Guide To The Joy Of Running (2002) might be fun and inspiring for you. Bingham was a "couch potato" who smoked, drank, never exercised, and was quite overweight before he found the joy of running. He teaches that you must have the courage to take the first step, which is simple and yet the hardest part. The book explores how and why you should run. It also is encouraging and tells the reader to accept oneself where one is and then try to make oneself a little bit better. He has a conversational tone and a great sense of humor as well.

A good book for studying general holistic health is Lorena Monda's book The Practice Of Wholeness: Spiritual Transformations In Everyday Life (2000). This book is a practical guide to spiritual transformation that applies to the average person in their everyday life. It also combines the four major aspects of our whole being: the body, mind, emotions, and spirit, which is the basis for our "humanness." The reader can learn to be whole, healthy, and interconnected. It also will help the reader find his or her "true self."

The book Eight Lectures On Yoga (1992) by Aleister Crowley is an intense and important text to note when learning about yoga. It does not teach the postures. Instead, it gives a detailed description of the limbs of yoga and how to think like a yogi.

But on the other hand, if you would like more instruction and cannot find a proper teacher, then the book Emotional Yoga: How The Body Can Heal The Mind (2001)by Bija Bennett might be more helpful while still addressing the important eight limbs of yoga.

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The Science Of Physical Exercise

In the past humans have been animals who could only survive through physical activity, but technology has changed the nature of survival. Humans are becoming more sedentary. The word "sedentary" originally referred to the process of becoming a farmer instead of a nomad. The farmer is less physically active than the nomad. Furthermore, the industrial worker is less active than the farmer and the technical adviser is less active that the industrial worker. So as civilization has progressed we have become more sedentary.

In the world of technology, physical activity is replaced by machines, which we can control with our hands, feet, and eyes. Mental activity is enhanced while mental serenity and stability are forgotten, causing stress. Also, personal emotions and spiritual advancements are neglected. In result, our lives seem to be easier, but at the expense of our health. In our search for comfort we have created a lifestyle that is comfortable yet harmful. This lifestyle is a social disease and is killing many people. Luckily it can be cured by breaking away from society and keeping the body active.

Physical exercise is necessary according to the book Ejercicio Fisico (1993) by Dr. J. Galilea Munoz. A sedentary lifestyle may contribute to many diseases and disabilities, especially as a child grows into an adult. Some conditions, the causes of which have been linked to a sedentary life style, are: obesity, hypertension, arterial sclerosis, heart disease, and arthritis. Furthermore, it affects the body's equilibrium and development, which can result in misperceptions of sensations such as hunger, thirst, sexual desire, and sleep.

There are scientific reasons why each part of the physical body is benefited by physical exercises according to Ejercicio Fisico (1993).First of all the skeletal and muscular systems are benefited by physical activity. The bones, which permit movement and protect the organs, are always regenerating their mineral content, which is made of mostly calcium and phosphorous. This regeneration process is dependent on the weight and tension to which the bones are subjected. Therefore, moving, supporting, and otherwise exercising the body regenerates the mineral content of your bones. If you are inactive, your bones begin to deteriorate.

The joints between your bones also need exercise. Joints are made up of tendons, ligaments, and cartilage. The tendons and ligaments need activity to keep them flexible and healthy. Cartilage is the padding between bones that is lubricated with sinovial fluid. This fluid is stimulated by exercise; therefore, inactivity causes a lack of fluid and cartilage dries up like a sponge, becoming more brittle.

The skeletal muscles are directly or indirectly connected to the joints by tendons and made up of long thin fibers. There are two types of muscular action to note while exercising: isotonic contraction and isometric contraction. Also, each of these types of action are coupled with a type of metabolism: aerobic metabolism and anaerobic metabolism.

Isotonic contraction is when the strength of your muscles can overcome the force of resistance and your skeleton moves. When your muscles perform isotonic contraction they move with ease, build endurance, and use the aerobic metabolism. Aerobic metabolism takes place only when there is enough oxygen in the blood and the muscles are already warm. It only takes 20 to 40 seconds of warming up to activate the aerobic metabolism. In this process the muscles produce carbonic acid which passes through the blood and is exhaled as carbon dioxide. Therefore, breathing deep and rhythmically is very important while exercising. Regular practice of this type of exercise can establish endurance, flexibility, holistic health, and red muscle tissue. When done properly almost any exercise can be an aerobic exercise as long as you warm up properly.

Aerobic exercise enhances the circulatory and respiratory efficiency. It is a vigorous type of exercise that allows you to have more endurance especially in your heart and lungs. Though you can reach aerobic metabolism fairly quickly, to actually have an aerobic workout you must exercise vigorously for at least 12 minutes. Some aerobic exercises include running, swimming, and riding a bicycle.

Isometric contraction is when the muscle strength cannot overcome the resistance and the skeleton does not move. This type of action is necessary for instantaneous strength rather than endurance. If the muscles act in isometric contraction or exert energy without warming up, then anaerobic metabolism begins. This allows you to hold weight beyond your limit for a short amount of time or perform an intense activity for a few minutes. However, during anaerobic metabolism lactic acid is secreted from the muscles. Lactic acid can only be eliminated by resting for some time and if it is not eliminated then cramps occur. Isometric contraction is used for specific actions and exercises such as weightlifting, sprinting, and self-defense. It develops white muscle tissue, which is used for strength instead of endurance.

Regular and progressive training can increase the endurance of red muscle tissue and the strength of white muscle tissue. Aerobic exercises that use isotonic contraction build elasticity or flexibility, tone or muscle tension, and resistance or endurance. To develop this flexible kind of musculature, warming up is necessary before performing regular prolonged exercise. You should not get out of breath and should be able to endure moderately intense exercise for some time. Anaerobic exercise builds muscular strength, muscular potency or explosive force, and muscular hypertrophy size increases. To develop this you must over-exert the muscles to their maximum limit over and over again. Resting for one minute, between 20 or 30 second periods of anaerobic exercise, is necessary to release lactic acid.

Also, the entire body works together to move. All muscles are connected and participate in movement together. When one muscle moves, all the other muscles in the body are active in one way or another. Muscles are used for strength, breathing, and support as well as for motion. The joints work similarly. Even if a joint is not in motion it is working with the joints that are in motion by giving support. Therefore, if you stand and exercise your arms, then your legs, back, and abdomen are also being exercised. This does not mean that holistic exercise can be achieved by only exercising one part of your body. However, it is important to value all exercise or all parts of your body equally.

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The Mind

The Sun is the star that symbolizes the brain and the heart. It is the center of this solar system just as the heart and the brain are the centers of our body's system. Though the Sun is the source of courage, energy, and harmony of the orderly motions in the system, it is not contemplative or thinking. Your mind can be like the Sun: it can keep everything in your body in working order without analyzing the motions.

The state of your mind is very important. "Your state of mind influences the effect of an exercise," Eric N. Franklin reminds us in Conditioning For Dance (2004). In the book The Rock Warrior's Way (2003) Arno Ilgner writes, "Our performance is greatly affected by the subconscious hidden parts of our mind." Furthermore Ilgner writes, "We must become aware of mental processes that are subtle, taken for granted, hidden, or overlooked. Consciousness of our mental processes is the first step in understanding how they affect our performance." Though our minds are always thinking, we seldom recognize and control our thoughts.

One essential key to being able to understand our thoughts is to slow down our thinking dialogue enough to become aware of each thought. The mind is one part of our body that many people use to an excessive extent. All day, and even at night if you dream, your mind is buzzing with conscious, subconscious and unconscious thoughts. For most people, when exercising, it is best to relax the brain and let the mind meditate. There is plenty of value in not thinking. Stopping your thoughts can allow them to be clearer when you do want to think intensively.

Meditation is a widely used, ancient form of mental relaxation. "Meditation means opening yourself to truth. And sometimes the truth hurts," writes Dharma Singh Khalsa in Meditation As Medicine (2002). The author also writes, "Meditation is excellent at removing the obscuring screens of your own personal concerns, and letting you see things the way they really are." However, for some people it is hard to stop the thinking patterns when sitting and doing nothing. However, when exercising intensely it is easier for most people to stop thinking and merely be present while in motion.

Feel every sensation and breath deeply while exercising. Don't actively think. If thoughts arise, let them pass with ease and clear your mind again. This type of active meditation can help you achieve the ability to meditate anywhere. Another type of meditation is to concentrate your thoughts on a single object of your choice and hold it still in your mind.

If you practice a life threatening or exhilarating physical exercise, then there is a certain type of relaxed and alert state of mind that will allow you to perform with more mastery. This type of mental state is often referred to as the warrior state of mind. Arno Ilgner writes in The Rock Warrior's Way (2003), "The warrior hones his body and mind. If he does not he will not live long." According to Ilgner this is because "[h]e must perform with absolute mastery and calm in the face of horrendous mortal danger." An extremely active, yet calm state of awareness is involved in the warrior's mind. This type of awareness is attention without the distraction of fear. Sometimes fear is necessary for survival. However, often it is illusory. An illusionary fear can create unnecessary worry and stress.

Depending on the nature of the exercise, you may want to focus on the meditative mind or the warrior mind. Either way, tranquillity and attention are essential mental states. Even in the calmest meditation you should have alert awareness, and in the peak of performance keep your mind calm. These states will greatly effect your emotional and spiritual states of being as well.

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Emotions, Energy, & Spirit

Another benefit of exercise is the expression of emotions. Anyone who has exercised regularly can give his or her testimony that exercise makes him or her feel better. Exercise will make your body healthier so it will look and feel better. Besides the obvious reasons for an emotional uplift, there are beneficial chemical and hormonal changes within the nervous system. The simulation of the motor nerves regulates the endocrine glands, which are the neuro-transmitters that make your mood change. When you exercise for at least 30 minutes these neuro-transmitters receive more adrenaline. This release of adrenaline can produce a tranquil feeling of well-being and joy. But adrenaline builds up when you live a sedentary lifestyle. Suppressed adrenaline can cause you to feel tense and aggressive.

The word "emotion" comes from the Latin word emovere, which means "to move." Therefore, according to Bija Bennett's book Emotional Yoga (2001), "emotion" means "energy in motion." With this definition we can see emotion not only as our feelings, but also as the flow of energy or Qi through our bodies. Bennett also reminds us of the Sanskrit word ananda that is translated as "a place beyond all the extremes of emotion." This peaceful place can be achieved through emotionally and spiritually focused exercises such as yoga.

Furthermore, exercise allows you to sleep and your intestines function better. Also, you'll have a healthier appetite for food and sexual activity as well as less of a desire for vices you wish to quit. The brain will also receive more blood, which will eliminate mental fatigue.

The lungs bring oxygen to the blood stream and the heart pumps blood to the muscles; therefore, healthy lungs and hearts are very important for holistic exercise. Exercise increases lung capacity and gives more oxygen to the blood; therefore less blood is needed to produce the same amount of energy. Exercise also increases the blood's ability to carry oxygen and more red blood cells are created. When the blood is more viscous the heart does not have to work as hard. Exercise helps the heart gain the ability to pump a greater volume of blood, so that a lower heart rate can supply your muscles with adequate blood. Consequently, if your heart and lungs are healthy then they can deliver oxygen and eliminate carbon dioxide easier and with more efficiency.

According to Chinese medicine the blood is connected to Qi or life energy. The veins that carry blood are related to the meridians that carry Qi. To have healthy meridians and Qi, one must first have healthy blood. Aaron Hoope wrote in an article published Online at www.artofzenyoga.com/kungfumagchi.htm (2005), "If the blood cannot flow smoothly, then the chi will also be unable to flow smoothly." He goes on to say, "Physical movement assists this vital blood flow."

Also, exercise directly effects the flow of Qi by opening the chakras, which are the energy centers for Qi. The chakras can be compared to the heart if the Qi is compared to the blood. Each chakra opens in a different way, releases a different type of energy, and has different properties. Some exercises such as yoga focus directly on the opening of chakras and the flow of energy. Nevertheless, almost any exercise can be used to help open the chakras and move energy.

When you do exercise to open the chakras you may find that you can establish clearer connection to the divine or higher energy. This can be an amazing spiritual experience and the enlightening knowledge can bring realizations. It can also allow your emotions to blossom. Feeling good about yourself is important as well. If you love yourself just the way you are then you will care enough to exercise and maintain good health. The love you feel for yourself will also allow other people and powerful beings to love you.

The cultivation, usage, and expression of Qi or mana is the central essence to all life. It is not only the energy that allows us to move but it is the essence that keeps us alive, lets us heal, gives us desires and inspiration. There are particular exercises that have emphasized the act of creating and moving this universal energy, but any exercise can be developed to contain these aspects. The ultimate goal of exercise is essentially to connect to this universal energy with your entire being: physically, mentally, emotionally, and spiritually.

A healer wrote and posted this quote online at http://www.healingholograms.com/balancinggroundingintegrating.htm (2004): "Balancing your body, heart, mind and soul is key to becoming whole and realizing your full potential."

Eastern medicine defines health as the act of "making whole." Therefore, to be healthy you must balance your physical body, mind, emotions, and your soul's connection to your spirit. Though this is a lifelong journey, exercise can be part of the first step. But finding the way to begin is not easy for everyone.

The list of types of exercises is infinite. In fact, every person should exercise in a unique way to meet their individual body's needs. Also, you will benefit from exercising in different ways regularly. The author of Solo Training (2001) Loren Christensen writes, "You cannot do the same thing day after day and expect different results. Do something different." This course will help you do something different by brushing over each common type of exercise. It will not be able to give instructions about how to do the exercises or about places to learn how to do the exercises. Instead, it will inform the reader of where to find information about their favorite exercise and show how the exercise can balance the physical body, mind, emotions, and soul.

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Warming Up & Cooling Down

Warming up and cooling down are easy practices to brush aside when exciting adventures and activities lie ahead, but these are the two most important steps to exercising. Almost any exercise imaginable can be beneficial to all parts of your being; likewise, almost any exercise can cause damage if you forget to warm up, cool down, or if you act hastily. "Stretching can be effective in injury reduction," writes Robert G. Price in The Ultimate Guide To Weight Training For Running (2003). If you do not warm up or cool down you are at a greater risk of injury.

There are infinite ways to warm up. The important part is to warm up all parts of your body. To have a warm body is to have blood and oxygen pumping briskly through every muscle. Also, your body will release carbonic acid instead of lactic acid if you warm up for at least 20 to 40 seconds. Furthermore, you can take this time to prepare and relax. This preparation will allow your mind to reach a more beneficial space, which will allow your soul to achieve a higher state more quickly when you begin the exercise.

It is important to warm up all of your muscles, even if they are not in primary use, because all muscles work together in every motion. Therefore, stretch fully and holistically. Stretch the back by bending forward to touch your toes and also arch your back in the opposite direction to stretch your stomach muscles. Move your limbs rapidly to let the fluid in your joints lubricate the cartilage. Stretch the tendons and ligaments in both arms and both legs. Flex all of your muscles.

While stretching it is important to breath deeply and calmly. "Calm breathing is a key to effective stretching, and a relaxed state of mind creates calm breathing," writes Eric N. Franklin in Conditioning For Dance (2004).Therefore, you must be calm in your mind, body, breath, and emotions. When your entire being is calm you can stretch your body properly in any set of warm up exercises.

After warming up, your body should feel alive and alert. Also you heart should be beating faster than usual. There is no reason to push yourself when warming up because you want to be able to give the exercise your all. Also, let your mind and emotions find a tranquil space. Hold onto that serenity while you are exercising.

Cooling down is equally important, but can be more relaxing and less invigorating. It also will help reduce soreness, as Robert G. Price reminds us in the book The Ultimate Guide To Weight Training For Running (2003).Sitting down after exercise is not recommended because it allows acids to get trapped in your abdomen muscles. Instead, when you are done working out, let your breath slow down as you stretch all your muscles. Breath deeply and relax so that your heart will slow its rapid pace. While this is happening keep your muscles moving and stretch all your tendons and ligaments again. You can use the same stretches you use to warm up in order to cool down, just let the process go backwards.

After cooling down, your heart should be back at its normal rate and your breath should be deep and calm. Rest and relax. Let your mind reflect on the exercise. Keep an exercise journal to record progress. It is important to not only record physical progress but also emotional, mental, and spiritual advancements and realizations. Never scold yourself for not doing as well as you would have liked. Merely encourage yourself to do better next time.

Other beneficial routines include getting a massage or just massaging your own muscles. This will allow the acids to be released. It is also nice to relax with a hot bath, steam bath, or a sauna. Ice and heat are both good for different conditions. Heat will loosen and let your muscles become more flexible while ice helps reduce swelling.

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Injury

The best way to deal with injuries is to avoid them. Warming up and cooling down are good prevention techniques. The hamstrings, quadriceps, ligaments and tendons (especially the Achilles tendon) are very susceptible to injury, so it is important to take time to warm up these areas. Other prevention techniques are to always land with your knees bent after jumping but avoid bending the knees more than 90 degrees. Also, do not twist your knees. Keep your feet flat on the ground.

The most common way that athletes are injured is simply by over-exerting their bodies, so don't over do it. Never try to exercise through pain. If you feel pain then stop and rest even if it seems like it is not that serious. Continuing to exercise through pain could make pain turn into a serious injury. Cooling down will also help you avoid injury.

The surface you exercise on is also a factor. It is much better to exercise on soft surfaces instead of asphalt or concrete if possible. If you must exercise on asphalt or concrete then make sure you have comfortable, properly supported shoes, with sufficiently padded soles.

However, even the most careful athlete is capable of accidents. The most common injuries are strains and sprains. A strain is a twist, pull, or tear of a muscle or tendon. Symptoms include pain, muscle spasms, and loss of strength. A sprain occurs when a ligament is stretched or torn, often when a fall or blow knocks a joint out of position. Pain, bruising, inflammation, swelling, and/or inability to move a joint with stability are all symptoms of a sprain. Most sprains are due to over stretching and can be healed at home, but a torn ligament is a serious condition that may need professional assistance.

The term shin splint refers to any pain along the tibia or shin bone. It is a common injury of runners when the runner runs incorrectly, for too long, or too much on hard surfaces. It also occurs if a runner neglects warming up properly. A person with flat feet is more susceptible to shin splints.

A bruise is a muscle contusion that occurs when muscles or blood vessels are crushed or torn. This happens if your body falls or collides with a hard surface and it can be healed quickly with proper treatment. Arnica is an excellent salve for healing bruises.

For most of these simple injuries you can heal yourself. At the moment of an injury your body begins to heal. First, there is a chemical that is released that causes inflammation. This causes pain and also protects the area of injury from further damage. The blood vessels dilate and blood flow increases to carry nutrients to the damaged tissue. Then, within hours, your white blood cells go to the injury and remove the damaged tissue, replacing the void with special cells that make scar tissue. The healing process continues in the days and months following. Scar tissue will come and go. Most injuries can heal in a few months.

Despite your body's amazing ability to heal, there are ways to help the healing process along. The R.I.C.E. method or "Rest, Ice, Compression and Elevation" will help your body heal faster. Rest is important whether your have an injury or not. If you have a minor injury that is swollen, then ice, compression, and elevation will help reduce swelling, which reduces pain. Ice can be applied as soon as possible after the injury occurs. Apply ice for 10 minutes or 15 minutes but no more than 20 minutes four to eight times a day or every 2 hours. If you do not have an ice pack then you can just put ice in a plastic bag and place a thick cloth, like a towel, between the skin and the bag of ice. Compression is the act of wrapping the injury. Usually this is done with an elastic bandage but there are also special boots, air casts, and splints that can be used. Immobilization is also important for some injuries. Therefore, a sling, splint, or cast may be needed. Elevation is the last important step and can be easily done while you are resting. Make sure you elevate the injury above your heart height.

After 48 hours, do not use ice any more. At this point you can change to using heat. A hot bath, hot tub, hot pad, steam bath, or sauna can be help relieve tension and let you relax. However, heat is not recommended at first, only after the healing process is well on its way. As your body rehabilitates it is important to exercise lightly. Avoid pain, but stretch the healing area daily. Regular, light, simple exercises will help your body heal with the same amount of flexibility and strength as you had before the injury.

More serious injuries include dislocated joints and fractured bones. Acute and chronic injuries can also be serious. Some serious chronic injuries can happen over a period of time. These type of injuries may need professional attention from your doctor. If you think you might have a serious injury then seek professional help. This course is in not way a substitute for medical attention.

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Yoga

The word Yoga means Union, from the same Sanskrit root as the Greek word Zeugma, the Latin word Jugum, and the English word yoke, according to Aleister Crowley's book Eight Lectures On Yoga (1992). He goes on to say, "Yoga is the essence of all phenomena whatsoever... every thought in our being, every cell in our bodies, every electron and proton of our atoms, is nothing but Yoga and the result of Yoga." This does not mean that Yoga is meaningless. On the contrary, the act of practicing Yoga may be one of the most beneficial exercises for the widest range of people. (See the UMS course Hatha Yoga for more information about yoga.)

Yoga, this union, when it is inside of a person, is the creating of the whole health. Being healthy is being one with all parts of one's self. Deepak Chopra writes in The Seven Spiritual Laws Of Yoga (2004), "At its core, yoga means union, the union of the body, mind, and soul; the union of the ego and the spirit; the union of the mundane and the divine." Chopra also writes, "The essential purpose of yoga is the integration of all layers of life—environmental, physical, emotional, psychological, and spiritual." Furthermore, the ultimate goal in Yoga is to find union with the higher power, with God, or with All. To be one with yourself is health, but to be one with all of the universe is bliss.

There are many positions, forms, dogma, and physical ideas that are associated with the practice of yoga in general. But Donna Farhi points out, in her book Yoga Mind, Body, & Spirit (2000), "Yoga is also a science that incorporates a broad range of practice and techniques that can be tailored and adapted to best suit your personal constitution and personality,".Because yoga is a science as well as a spiritual way of life, it can change to meet your personal needs. Also, Farhi writes, "Yoga is a technology for arriving in this present moment," and the moment is in a constant state of change.

Like all other types of exercises, Yoga's various styles are endless. It is very important to find the right style for your body. Every individual needs a different type of exercise and will have his or her own style within that type. Nevertheless, to list the styles and types of postures in different types of yoga is pointless, because the point of yoga is not to think about postures or do postures but to not do anything. "Sit still. Stop thinking. Shut up. Get out," is the phrase Aleister Crowley uses to sum up the postures in yoga.

Nevertheless, there are eight major limbs to all yoga practices that are important to discover. This list of the eight limbs of yoga came from Crowley's book Eight Lectures On Yoga (1992) and are as follows: Yama, Niyama, Asana, Pranayama, Pratyhara, Dharana, Dhyana, Samadhi. Translating these Sanskrit words is difficult if not impossible because languages do not translate exactly. Instead, a brief explanation is in order to understand each. These limbs are in every type of yoga practice and can be modified to be practiced in any exercise or movement.

Yama is usually translated as "control." This is not just the control of the muscular system when the bones are rigid, but also control of all outward circumstances. This is not a question of morality or ethics, because it destroys the real core of control when you ask someone else to give you specific guide lines for how to control, what, when, and where.

After practicing Yama, and achieving control, Niyama can be practiced. Along with the outward control of the physical world, you must also let it all hang out. Niyama is the act of letting go after your self and your environment are in a controlled state. It is somewhat like virtue, but implies at the same time the idea of going with the flow.

For example, to dance the most beautiful choreographed dance, the dancers must first have a structure of the controlled movements. Then, when the dance is performed, the dancers need to cut loose and let their bodies feel the dance flow through them. The planning of the dance is the Yama practice, while the expression of the music into movement is the Niyama.

Therefore, it is important to recognize the quote by Aleister Crowley (which comes from The Book of the Law), "Do what thou wilt," but then Crowley goes on to emphasize that this does not mean, "Do as you please," because love is the first law. The task of liberty is as important as control in Yama. In every moment of every day, whether you are consciously doing yoga or not, you should be deciding what your will should be directed to. Then you need to act out your will freely with virtue.

Asana and Pranayama are the next two limbs to discover. Asana is the act of controlling the muscular system and the mind to such an extent that the body is not receiving messages from the mind. The main points to concentrate on when practicing any posture are to be balanced and to let the arms and the breath be as unrestrained as possible.

Pranayama is the regularization of the breathing processes, which includes all the muscular and skeletal movements as well as the flow of air. The breath should be in perfect rhythm, so that every inhale takes a certain amount of seconds and every exhale takes a certain amount of seconds. Asana and pranayama are two aspects of yoga that are most commonly discussed and explanation of the practice of both can be found in most yoga books.

The four remaining limbs include two practices, which lead to two mystical states. Pratyahara is practicing introspection or focusing within to achieve a psychological state. Dharana can be called meditation, but it is a particular type of meditation. It is the focus of the mind's consciousness on any one object in your imagination. Within these two practices one can strive to achieve mystical states. Also, there is a bridge between Dharana and the mystical state of Dhyana. This bridge is called Yoganidra, and is a state in which all the muscles in your body spontaneously relax. Dhyana and Samahdi are mystical states of being that can only barely be described even by people who have felt them. Dhyana is a timeless state where duality, things, and space do not exist. Samahdi is translated as "together with." It is the final state of being one with the universe as well as with the object which you chose to meditate on in that Dharana practice.

Though these eight limbs of yoga are extensive and may seem a bit extreme, they can be applied to all forms of exercise and all movements in life. The techniques that make up all types of yoga can be practiced in every movement. Such an achievement may take an immense amount of devotion. However, there is a certain amount of wisdom here that can be applied to your life and to all exercises, making movement more holistic.

Being a Yogi master is far more than just practicing yoga every day. Yogis use yoga in every moment and Prana flows through them constantly. There are illusions about being a Yogi master, but the truth of the art lies in the practice of yoga. Applying the eight limbs of yoga to every moment is the way to understand the Yogi way of life. Donna Farhi in her book Yoga Mind, Body, & Spirit (2000), writes "Yoga is a way of living and being that makes real happiness possible." Farhi also writes about the reward of yoga, which is simply "the practice is the reward." There is only one way to know what yoga is really like: to explore it for yourself.

Exercise For Physical Well-Being: Index >>

Qi

Qi (or Chi) is in everything alive, because it is life. This energy is very universal, but it comes from ancient Asian traditions. The word is not translatable in English. For that reason it is a sound instead of a word, "chee." So Qi, Chi, and Ki are all refer to the same energy. "Chi is the life force energy that makes you a living being," writes Sue Benton the author of Chi Fitness (2001) which is a book described as "A Workout for Body, Mind, and Spirit." Benton also writes, "Whatever system of thought you follow, as a sentient being you can learn to manage your chi to realize your highest potential." Science cannot prove the existence of Qi, but its power is undeniable. "Qi is a invisible subtle force. We know it exists the same way we know sunlight and wind exist," writes Ken Cohen in The Way Of Qigong (1997).

The art of using, cultivating, and maintaining Qi has been used by the Asian cultures for centuries. They have developed tranquil techniques of relaxing and cultivating Qi in the form of Qi Gong, as well as fighting techniques such as Kung Fu. But whether you use Qi to relieve stress in the form of Tai Chi or to defend yourself with Aikido, the basic elements are the same and the goal is the same: to be able to use four ounces of pressure to move a thousand pounds and to be as fluid as a river while being as strong as steel. In the moment of relaxing or fighting, the ultimate goal is to be relaxed. Qi is always flowing through you. You'll never have to engage in a fight because Qi is always protecting you and warding off enemies. If a fight begins then you will be able to act before and with your opponent because relaxation has put you in the moment. Reaction is slower than action.

Beginners need to practice exercises such as Qi Gong to achieve the wisdom of Qi. However, the master will not have to take time out to practice. Instead, his or her life will be his or her practice. With every step, every motion, and every breath, the master is using the art to perform the task. Such cultivation and usage of Qi will lead to being whole with the universe and feeling healthy. This takes a great amount of concentration, emotional stability, and spiritual connections.

If you want to achieve such an ultimate goal of using Qi, then you must start by practicing some form of the art for a period of time each day until it can be done all the time. Every person is unique so each person should discover a particular type that will benefit him or her the most. Consequently, there have been many masters who have developed their own form that meet their needs and later their students' needs. Each teacher that teaches a form has changed the form slightly, consciously or unconsciously. Therefore, the list of styles is endless.

First, the most basic type of Qi cultivation is called Qi Gong or Chi Kung. The translation is based on the sound because Chinese does not use English letters. Therefore, Chi and Qi are the same words and are pronounced the same, chee. In Qi Gong, simple repetitive movements are used for being, feeling, moving, and creating Qi. "For people with health challenges as well as those who simply wish to increase their personal energy and inner calm, ancient Chinese Qigong could be the gift of a lifetime," writes Roger Jahnke in the book The Healing Promise Of Qi (2002).Qi Gong can be done by a person of any age but children usually find it to be boring, thus they will not be able to feel the flow of Qi. It takes very little space and no equipment. Also, the series of moves can be done quickly or can be done for a long period of time for different effects. The mental state is very serene and the mental goal is to relax the mind and not think needlessly for a time. Emotionally, the rush of adrenaline will not be felt by an active type of person. Instead, the rush of Qi will create a similar feeling of euphoria. Spiritually, this practice will allow the chakras to open and universal energy to flow. There are some motions that directly apply to prayer and mantras.

Tai Chi Chung is the blending of these aspects used in Qi Gong into a form which symbolizes fighting and defending moves. The movements are based on aspects of nature. It allows the practitioner to be as fluid, flexible, and slippery as water, but in an instant deliver a punch, kick, or push that is as powerful, fast, and dangerous as a bolt of lightning. One moment a person practicing Tai Chi Chung may be simply breathing, exercising, and stretching the body to maintain good health, but if confronted by an attacker this same person may suddenly turn that exercise into a quick mode of self-defense. This ability was originally developed in the ancient days of China to defend oneself or family. Still, this is not the only use for Tai Chi Chung. It involves body mechanics, which can help achieve and maintain a healthy body. Its breathing exercises expand and strengthen the lungs. The fluid, easy movements stretch the body's muscles without strain, and the body mechanics can be applied to every day life to make every action effortlessly beneficial.

Anyone can practice this ancient art. It is great for calming the young and exhilarating the old. It can be used to fight or defend as well as to heal the sick or stay healthy. Learning Tai Chi Chung could change your life for the better. Tai Chi is relatively slow and smooth, but can develop fast and strong fighting motions which can be applied to other martial arts. On the other hand, Tai Chi can be practiced to gain balance, health, and a spiritual connection. Furthermore, it is more than just a way of moving. "T'ai Chi is a way of life that has been practiced by the Chinese for thousands of years," according to Waysun Liao in the book The Essence of T'ai Chi (1995).

There are many types Tai Chi such as Yang Style, Chen Style, Wu, Hao, Sun, and Zhao Bao just to name a few, as well as various sword forms, staff or stick forms, and two person forms. On a more advanced and competitive level Tai Chi Chung can be used as self-defense. This technique is practiced by playing a game called Push Hands.

Each form is slightly different, but the basic principles are the same. Yang style is the slowest and most subtle of the forms, while Wu is much faster and sometimes includes aspects of gymnastics. Chen style is called the "large frame" style because done with bent knees so that the practitioner has a lower center of gravity. Chen style was the original style from which all other styles emerged.

The types of Tai Chi form are not as important as the particular way to use Qi. Some people teach Tai Chi as if it were a series of movements done for physical benefits. However, this is only the appearance of Tai Chi. The Tai Chi forms are tools to help a beginner learn how to circulate Chi, move with particular body mechanics, and become aware of this effortless way of moving. Tai Chi can take a devoted practitioner much further than the surface full of forms.

When done correctly Tai Chi can make any movement effortless. If mastered, a person can be doing Tai Chi with every motion; therefore, moving effortlessly. This is because with a firm and relaxed root Qi can flow briskly through the body, creating movement out of stillness. Tai Chi will also keep Chi and blood flowing smoothly through the body. Also, Tai Chi will help your centers of Chi open and connect to greater powers.

Each move in the Tai Chi form is a martial art move that can be applied to a situation of self-defense or fighting. Likewise, each move can be applied to every day life. You can take the move that originally was used to grab an opponent's wrist and pull the opponent over, and apply it to the motion of opening a door. Though opening a door takes little effort compared to fighting, most people open doors more often than they fight. Almost every move in any of the various Tai Chi forms can be applied in this way to both fighting and simple, everyday motions.

Once you can do Tai Chi every time you move, then you can begin practicing Tai Chi while you play sports, go for a swim, or walk down the street. The Tai Chi form will help you get to this point. However, the benefits of Tai Chi become much greater once you can always be practicing Chi in every move. Be full of Chi throughout every moment.

Martial Arts also use the same basic concepts of Chi cultivation. In ancient times martial arts were used for combat. It was, in part, the art of using the body as a weapon for fighting. However, with the progression of technology, the fighting value of martial arts has decreased. Today, martial arts are often taught for health and personal, spiritual purposes. This progression is illustrated by Joe Hyams who wrote the book Zen In The Martial Arts (1979), "Thus the art of fighting with the sword, ken jutsu became transformed into ‘the way of the sword,' kendo. Soon other martial arts were given the ending -do, which means ‘the way,' or more fully, ‘the way to enlightenment, self-realization, and understanding." Even in ancient times the Tao or ‘the way' was always emphasized. Because even if martial arts is being practiced for fighting purposes the "ultimate aim is to free the individual from anger, illusion, and false passion." In such a state of clarity, the practitioner can act, move, and fight with more precision.

Hyams writes that "the deepest purpose of the martial arts is to serve as a vehicle for personal spiritual development." Hyams goes on to write that all forms of martial arts will help the practitioner "achieve spiritual serenity, mental tranquillity, and the deepest self confidence," as well as physical benefits. Therefore, a body, mind, emotions, and spiritual connection exists in all forms of martial arts. These arts can teach us "who we are and how we react in the world," writes Hyams.

Nevertheless, there is very little information that can be truly understood in a course such as this about the complex art forms that accompany Qi. True knowledge of the art must be gained by practicing the act yourself.

Exercise For Physical Well-Being: Index >>

Dance

Every dance is as unique as every dancer. Every dancer dances differently every time there is a dance. "To dance is human, and humanity almost universally expresses itself in dance," writes Judith Lynne Hanna in the book To Dance Is Human (1987). She goes on to write, "Dance interweaves with other aspects of human life." It is a form of communication, prayer, health, expression, art, as well as a way to connect the four aspects of the human being: body, mind, emotions, and spirit. "Dance as an art," writes Margaret N. H'Doubler in Dance: A Creative Art Experience (1959), "when understood, is the province of every human being." Therefore, dance is not only a beneficial way to exercise, but it is also a way to understand other forms of movement.

Studying dance is an extensive process that can show much more than written words. Dance is a form of communication that goes beyond words. "Bodies and dance are not only legible but comprehensible," writes Ellen W. Goellner in Bodies Of Text (1995). Every person, each culture, in different points of time have had a unique expression that could be only understood by the viewer in the moment.

For these reasons, the history of dance is very difficult to document because "its very nature lacks the elements necessary to permanency," writes Margaret N. H'Doubler in her book Dance (1959). H'Doubler continues in saying, in regard to man in ancient forms of dance, "The autointoxication of rapturous movement brought him into a self-forgetful union with the not-self that the mystic seeks." Furthermore, she writes, "To him dance was magic motion by which he could influence the great forces of nature around him," and one of these natural forces included his deities. Through dance he could please the universe and perpetuate joy. For tribal and ancient cultures dance was a projection of "feelings, wants, and needs," H'Doubler says, thus, for these cultures a dance was an expression of everyday life as well as a way to connect with the gods.

Traditional dance is a spiritual ritual. It is the expression of myth and emotion. There are traditional dances for every season in every tribe. Some traditional dances have made it through the trials of technology. Sufi dancing is a religion based around dancing and singing as a main practice of prayer. African, traditional Mexican, and South American dances are still practiced with the same vigor that they were created with. Also, traditional Indian, Native American, Hawaiian, and Middle Eastern Dances are still very popular. There are folk dances for almost every culture, religion, and tribe.

In the past, "Dancing has been an important component of many religious rituals," as stated in an article found online at www.erowid.org/spirit/dancing/dancing.shtml. The same article also said that the Christian Bible has evidence of dance as an important part of the religion. The article said, "In the Gnostic gospel ‘Acts of John,' even Jesus danced and said to his disciples, "To the Universe belongs the dancer. He who does not dance does not know what happens." Psalm 150, v 4 says, "Praise him with the timbrel and dance."

In Hindi thought and religion, dance is a form of worship. The deity Shiva has a cosmic dance called nataraj which "expresses the symbolic movements of the universe and the rhythms of ongoing existence," according to the article published online at www.erowid.org/spirit/dancing/dancing.shtml. In the Middle East, a form of dance called Belly Dancing is practiced in worship and also in events such as weddings, childbirth, and in other rituals.

The religion of the Sufis is based on dance among many other interactive rituals such as music and poetry. Sufis are Muslims who "connect with God through experience" according to the web site www.sfusd.k12.ca.us/schwww/sch618/Music/Dance2.html. One of these experiences is dance. The dance they practice is often called "Whirling Dervishes" and it is connected to a ritual called sema. Rituals and dances such as these are believed to bring the dancers in "closer contact with God," says the same web site.

There are also many other religious dances such as the Macedonian Folk Dance and the Paneurhythmy dance which is a sacred Bulgarian dance. African dancing is a spiritual dance that focuses on the feet and uses dramatic, high steps as well as jumping to music. It uses drummers and dancers both of which dance. Dan Gorlin wrote in an article called Dance-Drumming (2000), "When Africans dance, they are drumming. When they drum, they are dancing." Furthermore he says that these dancers exercise the enhancement of "a wide range of physical and mental skills" as well as "an elusive element of spiritual growth." Such music and dance is the key to being whole and healthy.

Many Native American tribes celebrate dance in their Powwows and Sun Dances. "Dance can be a form of prayer, a way of expressing joy or grief, and a method of becoming closer with man and nature," wrote a Native American in an article called Native American Dance (2005)that was published online at www.experiencefestival.com/native_american_dance. In ancient times, living and religion was interwoven and religion and dancing were united; life and dance were one and the same.

Traditionally, group or tribal dance has been the ritual of acting out a myth or story that expresses a common or mutual emotion or situation. "Dance is a mythical site where the body speechless, and thus uncorrupted, plays, "writes Goellner in Bodies Of The Text (1995).Therefore, dance is a play or act that tells a myth. A myth can be a ritual explanation of the divine. The dance is an expression or an art, using the body and other material things as the median. However, unlike speaking, Goellner says that "Movement never lies."

By acting out an expression of any kind with movement, one creates large amounts of mana. This mana is even greater when done by a group of people. When so much mana is in one space, spirits are naturally invoked. Therefore, when indigenous people get together and dance a ritual dance that expresses the feeling of being thirsty and the desire for rain, then the spirit of the rain cannot help but hear the call. If the spirit of rain feels friendly toward the people who are dancing, then the rain will fall.

Dance, done alone, is equally as powerful for the dancer. This type of art turns nothing into something. This transformation may seem purely physical and visual at first, but it affects every level. Art is the impregnation of nothing. What comes out of this impregnation is up to the dancer and to the spirits. Dance is the union and relation between opposites. It brings together the body and the mind, impulse and intelligence, light and shadow, abstraction and nature, sight and imagination, as well as stagnant space and movement of material. When these opposites join, then higher levels are achieved for all aspects of the self.

Our self has many layers, all of which are nourished by dance. Dance also "is a gesture of the whole body which can ally the body with the soul," the article at www.erowid.org/spirit/dancing/dancing.shtml states. The same article states that dance "is a dynamic tool for awakening and stirring the subtle forces and energies of life." Furthermore, "Exercise is an ongoing dialogue between mind and body," writes Eric N. Franklin the author of Conditioning For Dance (2004). Therefore, there is a connection between the body, mind, emotions, and spirit in all forms of dance.

This ultimate transformation and unification of all these aspects is the ultimate goal of not only exercise but of life. It has been said many times before in many ways that life is a dance. Everything is dancing. John Seed said, "We are the stones dancing," in the book Think Like A Mountain (1988).Without our dance we are nothing but pieces of matter on the earth's crust. So we begin to think about our actions more when they are a dance. If you realize that every action you perform is part of the universal dance, then you begin to think about each move you make. This requires intention. "Intention is the beginning of every movement," writes Eric N. Franklin in Dance Imagery For Technique And Performance (1996).Creating art with every motion in every moment will create a unique expression as well as a healthy being. Franklin also writes that dance will allow you to feel "comfortably at home in your body." When people disregard their dance as merely action or undesired tasks then the dance becomes sloppy and the other dancers are thrown off. In the end, the art becomes ugly and eventually unhealthy.

A dancer walks down the street with elegance and grace. Other dancers notice the beauty he or she walks with and try to add a bit of motion to the dance. Furthermore, the dancer is healthier, not only because he or she went out and danced down the street instead of taking a taxi, but also because every step the dancer took was deliberate, beautiful, and beneficial. Likewise, dancers do not have damaged joints when they grow old because they have alert senses while they move. The attention to movement does not allow the dancer to damage his or her body because that would ruin the dance.

Beyond the base of dance as a universal movement, there are specific dances and styles of dance that when practiced may help a dancer learn how to apply it to everyday movement. The list of dances is as endless as the list of people who dance. The type or style of dance is not important, since every dance is different with every dancer in every moment. No matter how you dance, dancing freely is very important for every type of dancer because, "Technique is not an end in itself; it cannot stand alone, without feeling and expression," writes Eric Franklin in Conditioning For Dance (2004).Also,Smith-Autard writes in his book Dance Composition (2004) that even the most structured composer must "explore and experiment within a wide range, so that he/she becomes fully acquainted with movement connotations. He/she should, at times, set out to explore a full range of movement without using it in composition, for this enriches movement experience and, inevitably, when starting to compose there is a better basis from which to make a choice of content. While exploring, the composer will consciously or intuitively experience the expressive properties of the movement, and the feel of it will be stored in the memory for future use." Therefore, every dancer or person who wants to dance must dance in freeform and freestyle to be good at dancing in any form or style of dance.

When dancing freeform or freestyle to music the mind has to pay close attention to the music so that the body can keep up with the rhythm. Freeform is the type of free dancing that is done when a particular dance is done with a particular style and outcome in mind. Freestyle has no restrictions and can involve any motion the dancer wishes and any outcome that fate desires. If dancing a memorized choreographed dance, the dancer has to remember the motions and how they apply to the music. In both cases the mind has to work as well as relax while the body is in motion. Both are beneficial.

Almost any type of dance can become a pathway to the connection and development of the physical, mental, emotional, and spiritual bodies within yourself. Once you know how to dance in a particular way or to music whether it is improvisational or choreographed, then you can learn to hear music in all sound while you dance throughout life. This path will allow you to be healthy and one with the wholeness of the universe.

"As long as the dance continues, life goes on," said the article online at www.erowid.org/spirit/dancing/dancing.shtml along with this poem:

Dance, when you're broken up.
Dance, if you've torn the bandage off.
Dance, in the middle of the fighting.
Dance, in your blood.
Dance, when you're perfectly free.

—Rumi

Every spiritual oriented exercise's main goal is to learn how to do the exercise in everyday life. Therefore, every exercise you can imagine, can be just as spiritual as yoga, Tai Chi, or traditional dancing. There is no reason to limit yourself. On the contrary, once you have learned how to balance the mental, emotional, and spiritual bodies in any exercise, then you can learn how to balance these bodies in every moment.

Exercise For Physical Well-Being: Index >>

Walking

In the beginning, before cars and roads inhabited the earth's surface, humans were always walking. Most people have been walking since they were toddlers and walk everyday. However, few people pay attention to each step. There are ways to turn the simple task of walking into a powerful exercise. Walking barefoot on soil is ideal, but not always possible. Cement is very hard on the joints, even asphalt is better. But if you must walk on cement, it is better to wear shoes that give you a little padding. Make sure your shoes fit perfectly, so that you can forget that they are on. If you do not have comfortable shoes it is better not to wear shoes at all.

Above all, you must pay attention to how you take each step. Chinese martial artists have been examining the best way to walk for centuries. They have discovered that there are three major points to note. The first is the heel that acts like an anchor, and which should not have pressure put upon it. The heel holds your body in place, connects your energy to the earth, and is a pivoting point to use in the act of retreating. The second point is the ball of the foot, which is located in the center of the padded part of the foot, between the toes and the arch. It has been given the name, the "bubbling-well" point. Balance your weight on this part of your foot, as your foots rolls over the ground. The third part of your foot is the tip of your big toe. This is your guide and pivot point. You should always have your toes pointed in the direction you are going. Also, while your foot is in the air, focus your energy on letting your toe guide you. Furthermore, there are other books which mark the three points on the foot at the heel and on both sides of the ball of the foot. In the Chinese theory the two points on the sides of the feet are combined or centered in the "bubbling-well" and the third point on the toe is recognized. It may be easier for you to imagine five points, the heel, both sides of the ball of the foot, the bubbling-well point, and the toe, but I find this excessively complex.

Often people who walk on cement have knee pain. The knees can take very little impact. They are joints that allow your leg to move. If you let your heel feel impact then the force goes directly into your knee. Also, locking your knees while walking on cement is not recommended. Let your weight drop through your knees. Hold your body up with your calves and thighs, for these parts are filled with muscle.

While walking, it is important to keep your back straight, relaxed, and in its natural "s" shape. Your lower back is susceptible to pain if you are not careful to let the force from the ground bounce off of your body or flow through you. Do not let the impact affect your back. Focus on the impact of your feet hitting the ground and do not absorb it. Instead let the impact bounce your body back up. If you pay close attention to the energy of walking you will discover that you can walk in such a way that you will feel like you are floating rather than beating the ground.

Also, hold your head high, as if there were a string connecting your crown chakra with the sky. Allow the energy of the universe to pour through you. Let your third eye chakra pull you along as if you were hooked by a fish hook and being reeled along. Feel your heart chakra and allow it to flow on universal love. Your lower chakras should be open, but grounded. Connect to the earth energy and allow its power to give you strength and momentum.

Breathing is a profound notion in any exercise. Your breath is important. It should be deep, rhythmic, and full. Breathe in as much air as possible and exhale all the stale air in your lungs with each breath. Keep your attention on your breath and let your mind be clear. This will allow your body to have a better supply of oxygen and give your mind a chance to rest. It can also help you feel better and more connected to higher powers. Studying breathing techniques is highly recommended.

Prayer walking is a way to get exercise and connect to higher powers. You should practice prayer walk when you do not have to be in a hurry. Keep a prayer, word, mantra, idea, or picture in your mind. You do not have to focus this prayer anywhere and it does not have to be concrete or complex. Simpler is better. Then, let all other thoughts and worries fall away, leave them with your foot prints. Let your prayer also lace your foot print, dance on your breath, and beam from your heart.

"Walking meditation can be a potent portal to the here and now," write Ila and Garrett Sarley in their book Walking Yoga (2002). When using walking as a yogic practice, you get "absorbed in the moment" and in this state you can experience life in a new light. With every step you can rejuvenate your spirit and body while calming your emotions and mind.

Exercise For Physical Well-Being: Index >>

Running

Running is the next step to holistic fitness. Like walking, running is something most people have done most of their lives without much thought. "Effective running requires fitness and harmony of the body, mind, and spirit." These words came from the book Running Within (1942), which will help you "Learn how to unleash the complete body-mind-spirit runner within you." Though it is designed to allow the reader to advance into the professional racing world, it can also help someone learn how to simply run for fun with more benefit.

If you do not want to become a professional runner, then reading the humorous book No Need For Speed (2002) by John Bingham might be more inspiring. In his book, Bingham writes: "The first step toward lifelong running is simple: Forget everything you know about the topic." Like walking, to run you must start at the beginning all over again, because you have known how to run for many years, most likely, but to start running in a serious manner and properly, you must unlearn everything you thought you knew and start again fresh. For many people, running is so basic and elemental that it comes easily. There is nothing you really need for running but your feet and a place to run.

Whether you are racing as a sport, on a running team, or just jogging for fun, there are some basic principles that will allow you to get the most out of the run while avoiding injuries. The most basic principles of healthy running have already been discussed in the walking section. However, unlike walking, when running these principles are not comparable and must be performed at the extreme. For example, when walking it is better to walk on the padded central part of your foot or what is called the ball of your foot and let your heel rest on the ground with each step. However, in running your heel should not hit the ground. You should run on your toes and on the ball of your foot. Watch a cat run and you will see that the cat runs only on his or her toes, making the heel part of his or her leg. Of course we are not cats, but we should learn from their swift running patterns.

Also, pay close attention to your knees and lower back. It is easier to start by walking with these joints in mind and then begin running once you can already walk effortlessly and safely. Never let your toes touch the ground with any of your joints locked. Keep your joints always slightly bent but sturdy.

Running at full speed will increase your heart rate and should speed up your deep breathing pattern slightly. In response, your brain will receive more adrenaline and oxygen. This will result in a euphoric feeling. Also, if you run regularly your body will be stronger and healthier, which may also make you feel better about yourself. Like any exercise, running will make you feel better on many levels.

Another benefit to running is that when your blood flows rapidly, so does your chi. This chi will help you open your chakras. Then your chakras can channel greater amounts or levels of energy from the universe. If you put your consciousness into these channels of energy, then your soul will grow to a higher level as you run. With each rapid step, allow energy to pour into all your chakras and give you the power to take each step. When done correctly you may feel like there is no effort in running. Your spirit can connect to greater depths and time and space can bend within your body, allowing you to run with universal energy instead of exerting you own personal reserve of energy.

Sprinting is running as quick as possible for a short distance, 100 to 400 meters or up to a quarter mile. It requires strength instead of endurance. One way to become a faster sprinter is to build the muscles in your legs by lifting leg weights. You should sprint on your toes and the balls of your feet only. Your heels should not touch the ground.

Warming up is extremely important in sprinting because it is easy to tear a muscle or strain a ligament if your body is cold. Ideally, you should have already broken a sweat and be breathing regularly and deeply before you start sprinting. You should be hot, not just warm. In case of an emergency, in which you do not have time to warm up, start out slow.

The fastest runner, in Norse Mythology, was a personification of thought. Fire, wind, and lightning are also natural forces that embody the idea of swiftness. The Norse god Loki personifies the idea of fire and is the swiftest of the Norse gods. Sprinting can be a way to physically illustrate the idea of quick thinking or thinking on (or with) your feet. The swiftest planet in Greek mythology is Hermes (Mercury in Roman myth) who is the god of travellers, thieves, merchants, athletics, and magic. He is the speediest god of racing and wore wings on his sandals and hat. Sprinting can help you gain the favor of Hermes or invoke Mercurial influences. Sprinting thus becomes a sacred dance to Hermes or Mercury.

Cross country running is a relatively slow paced endurance running, often through hills or fields, on uneven terrain. A cross country race can last as short as 15 minutes and up to 2 hours. Therefore, it requires endurance instead of strength. Training can be done with small weights on the legs for a long time, or with a bicycle. Large amounts of upper body strength might slow down a cross country runner.

You will learn to think with your feet. In cross country you have to run with the whole foot, not just the toes. There should be an easy rolling motion, from heel to toes that helps you run on uneven ground. The runner should be able to keep balance and footing despite rocks, holes, or other obstructions in the path while continuing to keep a steady pace. This is done also by keeping your sight on the ground ahead of your step. Such techniques develop foot/eye coordination. When running up hill, the steps should be shorter and brisker. Breath is also faster and harder when running up hill. When running downhill the strides should be lengthened. Let gravity assist your run, so that you are in midair between strides. The breath will be slower and more relaxed.

After running for 30 minutes or more, the cross country runner may experience what is known as runner's high. At this point, pain will often cease and a feeling of euphoria will fill the mind of the runner. This can be a powerful cure for depression, apathy, or envy. Distance running can inspire and invigorate the runner. Once again, don't run on hard surfaces for long distances. If you run on asphalt, stop often and never try to run through any pain you might feel.

Distance running corresponds to the messenger aspects for Mercury. Therefore, it is a good way of receiving spiritual or divine guidance. Mercury also represents the mind. In disciplined practices such as yoga, the mind must be conquered. Therefore, when running conquer your mind and make it rest. Also, long distances covered in cross country running can allow you to penetrate far into wild areas where you can commune with nature. Cross country running ability was highly prized in Native American societies, especially the Incas of Peru. Runners were used to carry massages between cities. Therefore, they were necessary to maintain communication between distant places.

"Running gets me back in touch with my soul," writes Steven I. Subotnick in Sports And Exercise Injuries, "Running helps me remember I'm an animal, a body that is connected to the earth." Run for your soul and for your own connection to the earth. It can be fun, basic, and beneficial.

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Hiking

Urban exercises are more convenient for most people. However, the mind, emotions, and spirit can be greatly enhanced by adventuring away from the stressful environment of civilization. Like walking and running, keeping good posture and good footing is extremely important. Let your lower chakras be rooted in the earth you are walking on and connect your higher chakras to the spirits and your higher self. Remember to wear comfortable shoes or no shoes at all and bring water if you are going far.

Hiking can help you become whole, thus healthy. Keith McCafferty even writes "it is probably the most natural and least stressful of aerobic exercises" in the book L.L. Bean Hiking And Backpacking Handbook (2000).Walking on the soil is less straining to the joints. Walking up and down mountains is unique and important for total health. "You'll use certain muscles to go up and different muscles to go down," writes Doug Werner, the author of Backpacker's Start-up (1999).Beyond the physical benefits of hiking there are also mental, emotional, and spiritual benefits.

For most people who live in urban areas, the source of their stress, unhealthy habits, and troubles are rooted in their ties to the city. "Hiking is the act of shedding civilization one step at a time," writes Keith McCafferty the author of the L.L. Bean Hiking And Backpacking Handbook (2000). Walking away from civilization can be the solution to relaxing and achieving better health. McCafferty claims that, "The mind relaxes with the rhythm of hiking. Therefore, hiking is extremely beneficial for the mind. As the clutter and complexity of the life behind us are shed like a chaff, we are able not only to think more logically, but to isolate matters of consequence from the trivial worries that so often monopolize out minds." By relaxing our troubled minds, we can connect to the higher powers that inhabit the natural environment.

Your emotions will be more tranquil once your mind has this sense of relaxation. Furthermore, there is a sense of self-esteem that comes along with understanding the natural environment. Keith McCafferty writes, "Hiking can indeed result in a greater self-esteem, as we overcome our fear of the unknown, develop wilderness skills, and come to trust our own judgment at turns in the trail." The trail then becomes not only a physical journey but also a spiritual one. McCafferty writes about this spiritual experience in his book as well, "with each turn of the path a new facet of our character is revealed to the sun, so that hiking becomes a safari of self-discovery, even of spiritual rebirth, as we free ourselves from the urban oppressions and experience personal growth and a new-found sense of worth in the glories of nature."

Certainly, "hiking strengthens our ties to nature," Keith McCafferty reminds us. When hiking in the mountains you must not only deal with yourself, but with the natural world around you, which is bubbling with spirits. Often spirits found on mountains are helpful. Others will try to trip you and lead you astray. However, if you are calm and hike respectfully, then your experiences should be positive. Tops of mountains, whether big or small, are extremely powerful centers for energies. Be respectful of all the living and non living aspects of the earth around you. Stay on trails so that your hiking boots do not trample the life beneath your feet. If the spirits favor you, then you may find more than just a barren mountain-top. You may find something much greater in spirit.

In Greek mythology the gods lived on a mountain, Mount Olympus. The ruler of the mountain was Zeus, the sky god. The tops of mountains are close to the gods, and the heavens. Mountain tops can help you gain perspective because you can see the greatest distance. Mountain climbing allows you to rise above everyday concerns or transcend worldly affairs or problems. It corresponds to the spiritual idea of ascension, which is like rising to higher planes or higher states of consciousness. Famous mystics, like Aleister Crowley, followed the example of Eastern sages who sought lonely mountaintops to gain enlightenment and mystical powers as well as to retreat from the material concerns that dominate the lowlands.

In Eastern societies, sages like the Buddha attained enlightenment by climbing mountains and retreating to solitary places. Also, religions of mountains and mountain men were developed in ancient times. Sugendo is an ancient Eastern religious belief that dates back to the year 666 A.D. when the founder En no Ozunu (or En no Gyoja) began practicing in the mountains. Thirty years later he returned from the mountain with amazing powers and teaching. Sugendo is a religion of these mountain men who retreated into the mountains of Japan. Many of them attained magical powers such as divination, exorcism, and healing by fasting and giving offerings to the kami, who are the gods of the mountains according to Japan's indigenous tribes.

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Climbing

Some mountains are so steep and rugged that a different skill is required: climbing. Rock climbing, like mountain climbing, can bring you to higher states of power. The hardest places to climb to are sometimes the most sacred mountains because not as many people have been able to contact the spirits there. Rock climbing is a process of doing what Arno Ilgner describes in The Rock Warrior's Way (2003) as "venturing out of our comfort zones," which is "essential" for spiritual, mental, and emotional growth as well as for increasing your personal power.

Luckily, as monkey-like creatures, we are capable of climbing many different objects. "Climbing is natural," writes John Bachar in Free Climbing (1996), "and early man was a climber out of necessity usually to escape predators or chase down food." Climbing trees and rocks are both ways to exercise and connect with earthly spirits. The trees and the rocks have very different energies so different people may find one more enjoyable than the other. In both cases your body will receive a total work out.

There is also a method of rock climbing that Arno Ilgner describes in his book The Rock Warrior's Way (2003)as "a program of balance, harmony, and insight that is inspired by a peaceable application of ancient martial traditions." Ilgner applies "the warrior mindset to rock climbing" so that the sport contains mental, emotional, and spiritual aspects that cannot only help you climb better but can help you deal with other exercises and situations in everyday life. Ilgner writes that the warrior state of mind "breaks down the habitual and self limiting mental framework we bring into climbing and into life in general." The mental training that Ilgner teaches is partly to "keep your conscious mind quiet thereby allowing your intuitive abilities to come forward. You'll keep your focus on the journey, not the destination." Such a practice is important when practicing life threatening skills such as rock climbing because if your conscious mind troubles your nerves when you are in a moment of action, then fear may arise. Illusory fear, as opposed to survival fear, can risk death and death is your reality check when climbing. Death "reminds us that every action matters," writes Ilgner.

Not all climbing requires a taste of death. There are many easy to climb trees and rocks, among the very difficult ones. Start at your own level and work up slowly so that you never have to fall. It is also a good idea to use the proper equipment. If you start small and easy, then there can be moments of tranquillity. "Letting moves come to me feels better then forcing my way," writes Ron Kauk in Spirit Of The Rock (2003), "Just let the moves come to you. Extend your spirit not your ego." Let the earth tell you where and how to climb and you will find the spiritual places you need most.

Most tree and rock spirits are friendly and enjoy company. Nevertheless, be respectful. Don't climb a tree that has small branches because they could break. A broken branch not only could hurt you, but it hurts the tree. Similarly, don't climb on crumbling slopes because falling rocks are dangerous for everyone and it can cause erosion.

Like rocky mountains, trees have been worshiped all over the world for thousands of years. Sacred oak groves were worshiped by the Druids. Also ancient Germans, Greeks, Italians and people in the capital of Sweden worshiped sacred groves. All over Africa, tribes believed certain trees were sacred. Throughout time, fruit trees have been respected and worshiped as well. For these reasons, climbing a tree can be a form of ritual as long as it is done with respect for the tree's spirit.

Try doing yoga and stretching in trees or with unique rocks. "Tree pose," or balancing on one foot, can be extremely enlightening when practiced on a tree branch. Use nature as your own gym. A tree limb or a smooth stone can serve as a wonderful tool to stretch the back on or just relax on. Dance with the tree's limbs and meditate with the rocks. Feel the power of the earth as your body is healed.

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Bicycling

Since most people live in urban areas, with little or no access to earth trails and fields where running and walking can be practiced without fear of injury, bicycling is often more practical. Bike riding can also be practiced regularly for long periods of time without risk of knee and back damage from the hard surfaces of urban areas. The euphoria that is experienced by runners is also available to bicyclers, though the bicycler's high may take longer to kick in.

The bicyclist can commune with nature by riding long distances out to country roads or even to mountain trails. Deserts, forests, mountains, and fields can all be explored on a mountain bike. The bicyclist can usually go further than a person running or walking on foot. A bike is a wonderful tool to use to get somewhere, while you exercise your legs, lungs, and entire being. The quote "The bicycle is a curious vehicle. Its passenger is its engine," from the book The Quotable Cyclist (1997), shows us that, "The bicycle is the noblest invention of mankind." It does not pollute the air and improves the health of the passenger. Perhaps what Iris Murdoch wrote in The Red And The Green is true, "Only the bicycle remains pure in heart."

For many people, bicycling is an ideal way to reach a higher state of mind. This is because you can go longer and further on a bicycle than on foot. The combination of relaxation, bicyclist's high, and physical benefit can let you reach a higher state of mind. Your emotions can be greatly benefited by using a bicycle to reach far-off places, mentally and physically, where you can forget the troubles of life. The bike is a tool to achieve higher states of being. Diana Ackerman's quote, from The Quotable Cyclist (1997),has this important advice: "When I go biking, I repeat a mantra of the day's sensations: bright sun, blue sky, warm breeze, blue jay's call, ice melting and so on. This helps me transcend the traffic, ignore the clamoring of work, leave all the mind theaters behind and focus on nature instead." Repeating a mantra may help you discover the spiritual aspects of riding a bicycle.

The bicycle is a symbol of balance. There is no way to ride a bicycle without balance. So it is connected to the sign Libra. Also the concept of balancing yin and yang is a good meditation to focus on while you are balancing your bicycle. The balance felt by your body when you are riding can also be felt by your mind, emotions, and soul.

The spiritual aspects of riding a bicycle can help you not only transcend the troubles of everyday life, but can bring you to a space of joy, enlightenment, and spirituality. As a mode of transportation and of personal improvement, the bike can be the perfect tool. "It is easy to be a holy man on a mountain bike," Mark W. Matson is quoted in The Quotable Cyclist (1997).If we could all find it easy to be a holy person when using a mountain bike, then the bike may be the solution to improving the world! Grant Petersen has a great quote, which was also written about in The Quotable Cyclist (1997),"Think of bicycles as ride-able art that can just about save the world."

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Swimming

For the purpose of exercising the physical, mental, emotional, and spiritual aspects of your body, swimming is one of the most holistic ways to enhance well-being. Swimming will build muscles as well as flexibility and endurance. Some swimmers claim it is the best way to stay fit. Paul Bragg, a 98 year old swimmer, says, "Rest is rust."

On the other hand, when swimming in open water (a lake, river, or ocean) there are more elements to consider. "Mother Nature is in charge of the element," writes Penny Lee Dean, an open water swimmer who wrote the book Open Water Swimming (1998).But in another sense, these elements will allow your mind to stay alert, your energy flowing, and your soul in contact with the elemental spirits of the natural bodies of water. Dean continues to write, "Open water swimming, whether in a race or part of a triathlon, challenged each swimmer to deal with numerous elements both mentally and physically."

When swimming, you use your lungs and almost every muscle along the skeletal system. Also, there are many mental exercises and relaxation skills that can be developed in the water because when you go underwater there is always a peaceful silence that surrounds you. Holding your breath underwater and breathing deeply afterwards expands the lung's capacity as well as delivering large amounts of much needed oxygen to the brain. Meditating under water can be a brief but interestingly powerful experience. Dancing and doing yoga in the water may also bring new realizations to the art.

Some people will find short quick swimming to be more to their taste, while others will enjoy long distance swimming. Short distance swimming is usually about 1.5 k (about 1 mile). Longer distance swimming and marathon swimming is usually done in large open bodies of water. A long distance swim is between 1.5 k (about 1 mile) up to 25 k (16 miles). Marathon swimming is at least 25k (16 miles) and can last up to 5 hours. These estimated distances were found in Dean's book Open Water Swimming (1998).

If you are beginning to swim regularly (or learning to swim for the first time) you might want to start in a pool where the elements of Mother Nature do not come into play. Professional racing swimmers do not want a lot of excess muscles so that they can be more aerodynamic.

Each body of water has a different energy and will lend itself to a different exercise. For instance, in a pool you might find yourself swimming laps or diving for rings. While in a river you might explore the crevices of nature or dance in the current. Every body of water has a different spirit present in it and these spirits can be best contacted by being in the water.

Despite the gentleness of water, there are many dangers, especially in natural bodies. In rivers or lakes where the weather is warm and the current is calm, you should be aware if there are poisonous water snakes in the area. If so, remember that snakes lurk in shallow, calm water, often where there are weeds or water plants to hide among. In the ocean, be aware of rip currents, which can pull you out to sea. Rip currents can be seen from the shore as a trail of foam that extends out into the water behind breaking waves. Large or powerful rip currents may even prevent waves from breaking. If you get caught in a rip current, instead of fighting it straight on, swim parallel to the shore. You will be able to gain the beach again when you have swum beyond the range of the current.

Underwater there is another world. Water is the symbol of the subconscious mind in mythology. Water is a mystical element that relates to the astral plane, the emotions, and physic powers such as visions and reflections. The moon corresponds to water because the tides follow the motion of the moon. All great bodies of water move and follow the moon. Therefore, the moon as a planet and as a Goddess is the greater power over the individual elemental spirits in bodies of water. The moon also symbolizes supreme purity. It is said to be the link between man and God.

In Greek Mythology, Poseidon is the god of the sea. He also is the god of earthquakes and horses. His planet is Neptune. In Norse mythology there are two gods of the ocean: Nijord and Ran. Nijord is the favorable god of the sea which brings bounty, rapid winds, and prosperity. On the other hand, Ran is the god of sea storms and he has a kingdom beneath the sea where those who were lost at sea are said to live. These two gods show the dualistic aspects of the sea and of all bodies of water. Water can give life or take it away.

Swimming can bring you closer to these great elemental deities. It also can be a place to explore your mind and emotions. Your entire being can exercise in water, and it can also experience new sensations and affirmations.

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Weight Lifting

Weight lifting can be beneficial if it is done with the entire being in mind. Sometimes it is practiced with too much focus on the physical strength of the body. Also, it is easy to hurt yourself if you do these exercises wrong. Therefore, it is important to be careful, keep the mind alert, and keep a spiritual connection. By feeling stronger physically, you can feel more confidence and self-love. There is also a place of bliss, emotionally and mentally, that can be reached when you give the weight training all you've got.

Saturn is the planet of anatomy and the skeletal system. It symbolizes endurance and patience. The skeletal system must move in order to lift weights. These weights can be seen as symbols of obstacles in our lives that must be moved out of the way. Saturn is the planet of melancholy and the sorrow of the universe. Sorrow is the emotional power that inspires people to emancipate themselves from limitations and stay on track. Saturn also corresponds to lead, one of the heaviest metals, and is thus an appropriate deity for weight lifters. Keep these symbols in your marrow as you weight lift. Do not let your bones deteriorate with a sedentary life.

Mars is the planet that rules over muscles and the will. Weight training is an exercise that not only builds muscle but also builds will power. Such will power is the key to giving you the extra necessary bit of strength or endurance that will allow you to reach your goal. Mars is a planet of fire and war as well, so it is important to have a justified goal and virtue.

An exercise like weightlifting is usually thought of as more physical than otherwise, but it can be whatever you put into it. However, you should remember some physical pointers first so that you don't hurt yourself. Remembering to warm up and cool down is extremely important. "Warming up is absolutely necessary if you plan to lift heavy weights," writes Robert G. Price in the book The Ultimate Guide To Weight Training For Running (2003).He also writes that "cooling down will increase range of motion and flexibility" as well as help reduce "soreness from weight training." There are many ways to do warm up and cool down. But in an intense exercise you should stretch every muscle, joint, ligament, and tendon. Furthermore, you should weight lift with a partner who can help you if you take on too much weight or get hurt. In many types of weight lifting you need to have a partner to spot you.

There are two major ways to lift weights. One way is to build red muscle, which is the type of muscle used for endurance and any type of dexterous, lengthy, or endurance based act. This type of muscle is built by slowly and evenly working the body without forcing the body to reach its maximum level. To build red muscle, start lifting small amounts of weight and slowly increase the weight while striving for the maximum number of repetitions. Also, try lifting smaller amounts of weight for longer periods of time. Your breathing should remain even and rhythmic throughout the workout if endurance is your goal. Do not over-exert yourself, although it is good to break a sweat and to feel the need to breathe deeply. In this way, you will be using the aerobic metabolism in which the carbonic acid produced by your exercises can be eliminated as carbon dioxide through your breath. Push-ups, pull-ups, sit-ups, and leg-lifts all build muscular endurance and resistance. Again, concentrate on increasing the number of repetitions in each of these exercises.

The other type of way to weight lift will build white muscle. This is the type of muscle used in intense maximum exertion of strength, which lasts for only a few minutes. White muscle will allow you to react to a situation, without preparation, but with great intensity. It is good for defending yourself or reacting to an immediate situation quickly. To build greater strength and muscle mass, you should work up gradually to the maximum amount of weight that you can lift. Once you have found your limit in a certain exercise, such as the bench press, practice lifting this maximum weight until you can no longer lift it. Use your breath to push the weight up. A partner may need to spot you once you can no longer continue. You may feel a burning sensation in your lungs, and you may begin to sweat profusely. These are signs that the anaerobic metabolism has been activated. After you have rested for a few minutes, try lifting this maximum weight again. Such repeated over-exertion, with small periods of rest in between, will cause your muscles to increase in size and strength. In life, sometimes, you cannot warm up. Life can present a situation where intense strength is necessary to survive. White muscle cannot be used for a long time. It requires rest between intense exertions of energy, but this explosive type of strength can be called upon immediately in an emergency situation. Both types of muscle are important for their own reasons and require different types of exercise to build.

Ideally, you should take one day to work out the upper body and another day to work out the lower body. This does not mean to not do any lower body exercise when working the upper body, but you should focus on one part and then the other. This gives the muscles time to rebuild after being broken down by the lactic acid that heavy weight lifting produces. Never do two days in a row of weight training on one part of the body. Start with the easiest type of exercise, after you warm up, and then move on to the harder exercises. After your blood is flowing and your are pumped, you may want to start from the beginning again with more weight.

Weightlifting can help you in other exercise as well. Runners need to have more strength. Sprinters want to have white muscles and cross country runners need red muscles but both will benefit by weightlifting with the lower body. Boxers, wrestlers, and football players will also benefit by weightlifting while concentrating on building white muscle. Divers also spend time in the weight room to keep their bodies toned and strong. Swimmers, on the other hand, don't need to do weightlifting as much because the muscles built in the water are different than the muscles built in the weight room. Swimming strengthens the muscles that are closest to the bones. Therefore, you should design your weight training around the type of exercise you want to excel in. Weightlifting can help you excel in most other physical sports.

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Other Forms Of Exercise

"The Five Tibetan Rites" contain five simple, spiritual, and beneficial exercises which are designed to help you open all your chakras quickly. The routine takes only 10 minutes but as you progress to doing 21 repetitions, it will take longer. It also uses a four step breathing method of inhaling, holding, exhaling, and holding the empty lungs. Ancient Buddhists have been practicing these rites for thousands of years with amazing results. To study them you can simply go to this website and find step by step instructions: http://tkdtutor.com/11Training/Rites/TibetanRites.htm

Other exercises such as being upside down, jumping, or balancing can teach you many important lessons. The exercise of standing on your hands or hanging upside down, can be one of the best ways to open your higher chakras. Jumping on trampolines or jumping rope is a beneficial way to help you learn how to stand, walk and run with better posture because your posture must be perfect to jump. Balance is a skill that can help you learn to balance your body, your mind, emotions, and spirit.

For some, gymnastics can be more invigorating and exciting than many other types of physical activity. Gymnastics takes a large amount of devotion and dedication. Because of this there are certainly ways of taking this practice too far. However, if it is done for your own enjoyment and spiritual gain it can be a great way to jump into outer and inner realms. Each type of gymnastics opens different chakras and can benefit a different part of your being. Some gymnastic exercises are also yoga postures. Many of the moves in gymnastics allow you to be more connected with a certain animal. Like dance, gymnastics can be a sacred ceremony.

Sports of most kinds can be developed to attain all the holistic benefits possible. In a group sport you must have the entire team achieve higher states to succeed. There are groups of people that have developed teams that focus on spiritual advancements and emotional well-being but they are not always easy to find. If you cannot find a team that has a spiritual awareness you can still practice with all four of your being's aspects in mind.

Almost any form of exercise can be beneficial and all kinds of movement can be developed and used to create a stronger body, mind, heart, and spirit connection. It is not what type of exercise you do, but how you do the exercise and what you put into it. If you do not enjoy one type of exercise there are many more ways you can move. It is important to do many types of exercise and not focus on just one. Balancing your entire being is the key. Try a little bit of everything and do it regularly. The great power is in the movement of the body.

Also, exercise your true will while you exercise your body. Think of Uranus, the planet of true will. Uranus does not conform to the rest of the planets and revolves in a perfect circle around the Sun. It has its own unique path. Know who you are and where you are going. Let your own true will be your guide. You do not have to follow any type of exercise in particular. It is best if you create your own way of moving, your own dance that works perfectly for you. This will allow your body to achieve its greatest potential.

If you eat a balanced diet, expand or relax your mind, love yourself, enlighten your spirit, and exercise your body then you are bound to have a healthier life in a complete and holistic way for all parts of your being. If this healthier life makes you happier then you will feel more love for your life. Such an experience can open up new and important frontiers for the world as a whole.

In time, you can make every movement of your day an important exercise as well as putting time aside each day to work out. Such devotion will certainly pay off. When the four major aspects of your being, your body, mind, emotions, and spirit, are connected to each other and working as one unit, you will find wholeness which is true health.

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A Final Thought

The only way to gain "true knowledge of it [martial arts] is experiential," writes Joe Hymas in Zen In The Martial Arts (1979).I must put my desire to write aside and agree with Hymas that "words will convey only part of the meaning." Our language does not have the words to express the essence of movement. Only movement can truly express what it is like to move. "Movement never lies," writes Goellner in Bodies Of The Text (1995).A moving body is a communicating body that says more than words ever could.

While writing this paper I found myself exercising a contradiction. I often began thinking it was pointless to sit, sedentarily, and write about getting up and exercising. Likewise, it seems to be a contradiction to read about exercise. Reading and writing are wonderful tools to achieve perspective and knowledge. However, the lesson to be learned here is to use our bodies, exercise, and heighten our healthy being; not to just read about it! It is easy to get distracted by the knowledge available in this technologically advanced society we live in. It is harder to take that knowledge away from its superficial life on paper and learn about it first hand, which is the key to finding wisdom.

The knowledge to be found in this course is written in words, but the wisdom at the core of it all is not to be found in any word, anywhere. The wisdom can only be found through the practice itself. You can read about exercise all you want but your body, mind, heart, and soul will stay in the same state if no action is taken. If you take the knowledge and apply it to your own life's practice, you will find the true wisdom.

That wisdom is at the core of your own soul and can be found through your favorite exercise. Any exercise can serve this purpose, so pick the one you like and that feels best to you. As you exercise, search for that wisdom. Don't just exercise your being, but let it lead you to wisdom. Physically, mentally, emotionally, and spiritually search for this wisdom I speak of, not merely for your own sake, but for universal enlightenment of the human species and the mass consciousness.

Fitness can improve your life in every way. You can become stronger emotionally, mentally, and spiritually as well as physically. Not only stronger in strength, but in endurance, dexterity, and tranquillity. Your body will feel more alive, your emotions will be more well-rounded, your mind will be alert yet at ease, and your soul will have a stronger connection to your higher self and to other spirits. In this uplifted state you can achieve a better life.

Such wonderful feelings could certainly allow you to cultivate more love. Loving yourself is essential if you want to love anyone else or to be loved. Your body is a temple. Many ancient texts have said this but most people who read such words still do not treat their bodies with as much respect as they treat the temples of their beloved deity or deities. If everyone respected their own bodies as sacred temples then maybe they could also look at other bodies as sacred temples. If everyone loved themselves, then maybe they could begin to feel love toward each other.

The sedentary life that is killing us can be forgotten and a new way of life, in which exercise is seen as necessary for survival, can be realized. Exercise can also allow you to make the world a better place, not only for you, but for all living things. The first step to this realization is to begin to exercise and let the experience envelop your entire being. Every type of exercise can become an awakening of the entire being. In this awakening we can love and live life to its fullest.

Furthermore, if exercise was the norm then normal people would be healthier. When people abuse their own bodies, they are likely to abuse the world. If people have no respect for themselves, then they will not have much respect or reverence for the world. An unhealthy person cannot possibly recognize that the rivers are filthy or that the earth is unhealthy. When people have healthy bodies they can begin to notice healthy and unhealthy aspects of the world. A healthy person has the ability to help the world regain health. Moreover, healthy people have more energy to do good deeds and physically fit people can physically change the world.

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Conclusion

If every person was connected and in touch with all aspects of being, the world would be a healthier place. Once your mind, emotions, and spirit are connected to your body then you can physically reach out and allow other people to see that such wholeness and health is possible. But you must take the first step. You must stop studying and start acting. It may seem like an act for your own health at first, but little by little, your own journey will reflect on the rest of the world.

In the book El Aura Del Cuerpo (1990) Alberto Dallal quotes the poet Octavio Paz (translated by B. Seferiades): "A youthful body is a solar system, a nucleus of physical and psychic radiations. The body is a distributor of energy, a fountain of psychic material or mana. This mana is a substance that is neither spiritual nor physical. It is the force that moves the world according to the primitives. When we love a body, we don't love a person, but rather an incarnation of this cosmic force."

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Exercise For Physical Well-Being

Written by Rosalyn Imrie

Introduction

Review Of Literature

The Science Of Physical Exercise

The Mind

Emotions, Energy, & Spirit

Warming Up & Cooling Down

Injury

Yoga

Qi

Dance

Walking

Running

Hiking

Climbing

Bicycling

Swimming

Weight Lifting

Other Forms Of Exercise

A Final Thought

Conclusion