42
Exercise
Exercise is an important part of the ayurvedic routine as it helps rid the body of heaviness and stiffness through
th e burning of ama or toxins. It creates greater flexibility, lightness, energy and stamina. It also pacifies all three
doshas, creates balance, enhances digestion, improves immunity, dissolves impurities in the tissues, banis h e s
fatigue, stops early aging and retards weight gain.
However, too much exercise can be damaging, causing fatigue, lack of glow in the skin and face, pitta and vata
aggravation and strain on the respiratory and cardiovascular systems. It can also create excess free radicals which
damage the body and have been linked to over eighty percent of degenerative disease as well as premature aging.
Ayurveda therefore recommends that no more than fifty percent of total capacity is utilised, with individual
capacity depending on daily fluctuations of energy, change of the seasons, age, and body type.
Vata types needs the least exercise, so lighter activities such as walking are best. Pitta types need moderate
amounts with swimming and skiing being good, whilst Kapha types need more intense exercise - jogging and
aerobics are good to help them stay in balance. D o m o r e exercise in winter and spring and do less in hot weather
as this will create fatigue, especially in pitta body types.
Always start out slowly and only gradually increase the intensity and duration of exercise. Stop when you note
signs of overexertion. You know when you're doing the right amount of exercise if you feel energized and calm
afterwards. If you feel strained and exhausted, you're doing too much. You can continue to exercise until you
notice one of the following two signs of overexertion:
- Difficulty in breathing through the nose. If you have to open your mouth to gulp in air, that's a sign that
your heart is overexerted, the circulation system is taxed and the coordination of heart and lungs is
disturbed. You should stop immediately. - Sweating on the forehead or the tip of nose. Sweating elsewhere in the body is fine but when you notice
sweat in these two places it's a sign that you are overexerted and should stop.
Yoga asanas are the ideal form of exercise for all body types and ages, because they balance the three doshas,
tone the muscles, and rejuvenate all the organs in the body. Practicing pranayama is also a good way to increase
endurance. An abhyanga oil massage before exercise will tone the muscles, get the blood circulating and prevent
injury or strain
Exercise every day as part of your regular daily routine. If possible exercise in the morning before 10am as your
body has more strength, stamina, and coordination during the kapha time of day. Exercising at this time also
e n e r g i z e s y o u and prepares you for the day ahead. Exercising in the late evening or towards bedtime is n o t
recommended as it can elevate body temperatures and disrupt sleep rhythms. A light walk or yoga in the evening
is fine. Also avoid exercise from 10am to 2pm, the pitta time of day, when the digestive fire is strong – t h i s
should be reserved for eating the main meal of the day.
It's not a good idea to exercise on a full stomach - wait about two hours after eating a large meal. However, i f
your stomach is empty and you are very hungry, have a light snack of fruit juice, cooked apples or some kind of
light soup before exercising.
It is important to breath through the nose at all time during exercise as this uses the whole of the lungs and not
just the upper portions. If you are breathing through the mouth you are over-exerting.