It’s not always fun, it’s not always exciting, you often can’t see same day results, but regular exercise is important for your health for a myriad of reasons – physical activity helps your body function optimally and has a positive effect on musculoskeletal health, weight management, cardiovascular health, the immune system, and not least, mental health.
Often, for those who want to get fit, the first stop is the gym – Gavin Butler from Bodyworkz says the key points about going to the gym are that consistency beats intensity. ‘Regular exercise is far better for you than inconsistent intensive exercise and proper warm ups are the key to success.
‘You need to tailor the warm up to the training goal you are trying to achieve as doing the wrong warm up for that goal will leave you with fewer results.’ And as for the not fun, not exciting part about exercise, Gavin says try to concentrate on what you do like at the gym.
‘If you are enjoying your routine, you are more likely to stick to it. If you don’t enjoy deadlifts, but do enjoy group fitness classes then that is what you should concentrate on.’
Pilates
Pilates has proven invaluable for many in recent years and physiotherapist Scott Thomson, who is the owner and director at Evolve Physio & Pilates Byron Bay, says the practice at Evolve is clinical Pilates as opposed to traditional Pilates.
‘The key difference is that we use the pilates equipment as a tool to help our clients recover from specific injuries and/or movement/stability dysfunction.
‘The Pilates “machines” – Reformer, Trap Table and Wunda Chair – are essential because they give the client’s body the necessary feedback to achieve the desired effect. The exercise repertoire is generally narrower and broken down into more simple linear planes of movement.’
Scott says that despite common belief, Pilates is not based solely on strengthening. ‘It is much more than that and includes forming more efficient muscle recruitment patterns within your daily life, improving balance and proprioception, and improving mobility, dynamic stability and dynamic flexibility.’
Scott says that with 26 years of experience as a physiotherapist, he can confidently says that it is one of the best ways to recover from chronic spinal issues.
‘You need specificity, though. Attending a general “fitness” pilates class, despite still having benefits, might only exacerbate your issue. A professional assessment and individual program development is essential.’
Yoga forms
It’s only been a relatively short time that Westerners have know what India has known for millenia. Flo Fenton, senior yoga master, teacher trainer and yoga therapist at Intouch Yoga, says yoga is primarily intended to gain control of the mind.
‘It is a thousands of years old, in-depth system of living, encompassing personal and social codes as well as mastering breath, understanding how to draw our senses inwards, and training the mind to remain focused and relaxed in all situations.
‘The physical postures (asana) that most people in the West think of as yoga are just one “limb” of eight. Practicing asana without any of the other limbs cannot give us the full benefits.’
Flo says yoga practice affects the nervous system. ‘The way you practice will create a particular effect. A “Brahmana” practice will have an energising effect. A “Langhana” practice will have a soothing effect. A “Samana” practice will have a regulating effect. Choose your style of practice carefully – most people nowadays are in a continual state of sympathetic nervous system stimulation and would benefit most from a Langhana practice.’
Flo says yoga and ayurveda are sister sciences – they evolved together and are intended to be practiced together. Ayurveda is the traditional health system used for thousands of years in India. Practicing yoga without following any of Ayurveda’s lifestyle wisdom will not give us the deep benefits that can result from the practice of both together.
Yoga practice traditionally changes and has a different focus depending on the stage of life we are in. Flo says the five Kramas are classical ‘steps’ or stages in yoga.
‘While children – up to 25 – benefit from a strong and mostly physical practice, as we get older and have more responsibilities, the focus of our practice should lean more towards alleviating stress on all levels, refining the breath, and improving mental focus. One of the steps is Cikitsa Krama or yoga therapy, which is for anyone at any stage of life who requires healing at any level, physical, energetic, emotional, mental or spiritual. Yoga therapy has always been a traditional and essential part of yoga.’
Qigong and tai chi
Travelling from India to China, Senior Teacher at Heart Mind Centre, Shirsha Marie, says qigong and tai chi are great alternative exercise methods.
‘Qigong cultivates vital energy and wellbeing – it is a gentle, restorative exercise system based on traditional Chinese medical theories and nature based philosophies. Its soft, rhythmic moves, breath awareness and focused attention enhance the smooth circulation of qi – vital life energy throughout the entire body.
‘When life-force is allowed to circulate freely it builds in strength, nourishing every organ and tissue and improving all functions of the body. The body naturally regains its own balance and intelligence for self-healing.’
Shirsha Marie says qigong integrates the body and mind. Through slow flowing movements, natural breathing and meditative awareness, qigong harmonises the body and mind. This integration helps calm the nervous system, improve concentration and develop inner steadiness and clarity. Qigong is valuable for stress reduction, recovery, healthy ageing and cultivating resilience, inner peace and self-awareness.
‘Qigong is accessible and healing for all ages and while all exercise builds energy, with qigong it’s the sustained practice of relaxation and breath awareness within movement that allows the energy to continue to circulate more fully and freely, both during the exercise session and afterward,’ she said. ‘This promotes ongoing healing and well-being.’
Shirsha Marie says tai chi is a ‘moving meditation’ for mind and body. ‘Rooted in ancient Chinese wisdom traditions, tai chi is an softly flowing, internal martial art that works with the flow of vital life energy. Through slow, circular movements with mindful awareness and relaxed breathing, it cultivates inner calm, balance, focus and inner harmony.
‘Tai Chi develops balance, strength and coordination and regular tai chi practice improves postural alignment, flexibility, stability and body awareness. Its gentle yet powerful movements help build internal strength and improve coordination and mobility.’
Shirsha Marie says tai chi practice encourages relaxation, emotional balance and resilience, helping people feel more centred,
grounded and connected in daily life.
Body psychotherapy
Shirsha Marie also practices body psychotherapy. She says body-based psychotherapy recognises that emotions, stress and trauma are not only stored in the mind but also held within the body. Physical sensations, posture, breath and movement can reveal previously unrecognised aspects of a person’s emotional life and patterns of experience.
‘The therapeutic approach of body psychotherapy works with body awareness, breath, movement and nervous system regulation alongside talking therapy. By including the body in the healing process, it helps safely access and process previously held down feelings and emotions and supports deeper self- awareness, emotional integration and lasting change.
‘Body-based psychotherapy helps people develop greater capacity to manage stress, regulate emotions and feel safe and grounded in themselves. It can support healing from anxiety, trauma, overwhelm and relational difficulties while developing resilience, vitality and connection,’ she explained.
‘Healing begins when we start building a sense of safety inside ourselves – in relationship. This is supported by grounding, embodiment and containment through body psychotherapy. When emotions can be safely processed within – the body can finally let go of what it no longer needs to hold. We can enjoy our natural vibrancy, self-expression and pleasure in life’s experiences.’
It’s clear that the mind plays a big part in an exercise program, whether you are at the gym, in a Pilates or yoga studio, or in a field of flowers doing tai chi. When you are working out what is going to benefit you the most, it’s likely that more than one method will help you create the healthy life you are wanting.
Eve Jeffery
