Category: Exercise

Getting in Great Shape For Life

Pamela A. Popper, President

Wellness Forum Health

Physical activity is an important key to health, and should include aerobic activity, strength training, and stretching which can include yoga. In my experience, most people will stretch considerably more in a structured yoga class than they will on their own, which is just one important benefit of taking yoga classes at a studio.

Important disclosure: I own a yoga studio so it’s obviously difficult to be completely objective on this point. 

There is considerable published research describing the benefits of stretching and specifically yoga.

Let’s start with the definition of stretching for purposes of health improvement, which is to get into and hold a position that challenges a muscle or group of muscles, and which over time can improve range of motion of joints. Performing stretching exercises properly often involves some discomfort, but health improvement requires physical discomfort and avoidance does not make things better – ever.

There are many mechanisms by which stretching – and yoga – improves health. Stretching builds strength, particularly when combined with weight training. Stretching lengthens muscles, and strength training involves contracting muscles. Both result in applying tension to muscles and connective tissue which, over time, results in muscles getting bigger and stronger.[1] Ideally you should do both – stretch and strength train.

Stretching in the form of yoga reduces chronic low back pain. One study showed that pain was reduced after just eight classes.[2] Stretching also reduces injuries by improving balance.[3] These are outcomes we observe regularly in our studio. Within a short time, people gain the ability to stand on one leg, and they report that their physical discomfort is dissipating. It’s one of the reasons why the student population at our studio is so stable – people feel better when they regularly attend classes and worse when they do not.

Stretching also has benefits beyond physical fitness. It has been shown to reduce arterial stiffness, improve vascular endothelial function, and decrease heart rate and blood pressure.[4]

Ideally, and for best outcomes (and by best outcomes I mean living independently for the rest of your life and having a great life) you should complete two tough and challenging strength training workouts, a couple of aerobic workouts (running, power walking, cycling), and at least one yoga class each week.

I can almost hear the sighs, moans and groans, and claims of time limitations as you are reading this. But this is a fact: achieving great health requires work and some discomfort – at least until you get to the place where your habits are so ingrained that it is almost impossible to fathom that you would not do the right things – almost every day.

For example, I’ve been practicing optimal habits for decades and I cannot conceive of any situation in which I would eat a hot dog or cheese pizza, or skip a workout or not take a yoga class because I was too busy or just did not feel like it. The pathways in my brain are deep and ingrained for these habits and it’s more uncomfortable to not do the right things than to just get them done. So get started and just do it!

For those of you who do not live in central Ohio, I am planning to teach another virtual yoga series soon. This involves four group classes, one private lesson and access to an online platform for a year. Email pampopper@msn.com if you are interested in being notified when I schedule this series.

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[1] Wackerhage H, Schoenfeld BJ, Hamilton DL, Lehti M, Hulmi JJ. “Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise.” J Appl Physiol 2019 Jan;126(1):30-43

[2] Marotta N, de Dire A, Lippi L et al. “Impact of yoga asanas on flexion and relaxation phenomenon in women with chronic low back pain: Prophet model prospective study.” Orthopaedic Res. 2024 Feb https://doi.org/10.1002/jor.25790

[3] Behm DG, Kay D, Trajano GS, Alizadeh S, Blazevich AJ. “Effects of Stretching on Injury Risk Reduction and Balance.” J Clin Exerc Physiol 2021 Sep;10(3):106-116

[4] Kato M, Green FN, Hotta K et al. “The Efficacy of Stretching Exercises on Arterial Stiffness in Middled Aged and Older Adults: A Meta-Analysis of Randomized and Non-Randomized Controlled Trials.” Int J Environ Res Publid Health 2020 Aug;17(16):5643