Physical Exercise and Yoga in Preventive Medicine

Abstract

The sedentary lifestyle leads to the development of many diseases and organic dysfunctions, 70% of them being the result of inactivity. Currently, one in four adults is physically inactive, a proportion that is growing at an alarming rate. Physical exercise is one of the most accessible methods of prevention, and specialists emphasize increasing physical activity, recommending a program of medium severity, of at least 30 minutes per consumption at least 5 days a week. An optimal level of physical activity leads to a decrease in the risk of developing cardiovascular diseases, interferes with glycemic metabolism, increasing glycemic control and insulin sensitivity, benefits bone-mineral metabolism and promotes more effective weight loss compared to caloric restriction. Patients have many methods of increasing caloric consumption, yoga being a practice that not only helps to maintain a physically active life, but also helps to develop the self.

The increasing occurrence of sedentarism in the last three decades is an alarming health problem worldwide, taking into account the changes in daily life that appeared during the period of COVID, and working from home [1]. A sedentary lifestyle leads to the development of numerous diseases and organic dysfunctions, 70% being the result of inactivity. According to the World Health Organization, a lifestyle lacking in physical activity is associated with an increase in all-cause mortality, cardiovascular disease mortality, the incidence of obesity, and metabolic diseases [2].

Currently, one in four adults is physically inactive, a proportion that is growing alarmingly [3,4]. Physical exercise is one of the most accessible methods of prevention, and specialists emphasize increasing physical activity, recommending a program of medium severity, of at least 30 minutes per consumption at least 5 days a week [2].

Clinicians do not routinely monitor physical activity and do not provide adequate counseling and an information program to induce patients to make lifestyle changes. In developed countries, only 13% of patients reported receiving advice related to an active lifestyle [5,6].

Prevention of cardiovascular diseases

Numerous studies demonstrate that cardiovascular risks are inversely proportional to the level of physical activity [7,8]. Aerobic exercise benefits lipoprotein metabolism, with a decrease in VLDL and an increase in HDL. Regularity in physical activity leads to a decrease in inflammatory markers and also to a decrease in the risk of stroke by modifying hemostatic factors associated with thrombosis [9].

Prevention of diabetes and obesity

Aerobic exercise reduces the incidence of type 2 diabetes by improving glycemic control and insulin sensitivity. Body weight itself is a major risk factor for developing cardiovascular disease. Compared to caloric restriction, increasing caloric intake through exercise is associated with a significant reduction in body fat [9].

Oncological benefits

Physical activity leads to a modest increase in protection against certain neoplastic abnormalities, among which we mention breast, kidney, lung, and intestinal neoplasia. Data in the literature suggest a slight decrease in the incidence of colorectal cancer, both proximal and distal, with regular exercise programs. Observational studies have emphasized the existence of a link between the survival rate and physical activity, especially in the case of patients with breast, colorectal, or prostate cancer [10,11].

Benefits on mineral-bone metabolism

Strength training is associated with an increase in bone mineral density, with benefits in patients with osteoporosis, with exercise being associated with a reduced risk of hip fracture [9].

Other reported benefits: increased smoking cessation rates, improved cognitive function in both young and old, increased sleep quality and decreased stress and anxiety levels. In the case of pregnant women, a decrease in the risk of excessive weight gain, and a low rate of incidence of gestational diabetes and postpartum depression was observed [9].

Patients are provided with numerous methods to increase caloric consumption, each individual having the opportunity to choose, together with specialists in the field, a program as faithful as possible to their needs and capacities. Patients are provided with numerous methods to increase consumption caloric, each individual having the opportunity to choose, together with the specialists in the field, a program as faithful as possible to their needs and capacities.

On a more practical level, yoga is a means of balancing and harmonizing the body, mind, and emotions. The essential tools that yoga puts on the table, making them available for us, are the practice of asana (physical postures), pranayama (breathing techniques), and meditation.

Yoga aims at bringing different bodily functions into perfect coordination to work for the whole body’s good. In order words, yoga focuses on your body’s natural tendency toward health and self-healing. The most practical and familiar starting point for most people is to start when something goes out of balance in the body. From the physical level, yoga moves on the mental and emotional levels.

Emerging research suggests yoga can increase body awareness or attention to the sensations and things happening inside you. Researchers think heightened body awareness can improve how well people take care of themselves and is the starting point for understanding mental and emotional levels. Some of the physical benefits of yoga practices include increased flexibility, increased muscle strength and tone, improved respiration, energy, and vitality, maintaining a balanced metabolism, weight reduction, cardio and circulatory health, improved athletic performance, and protection from injury. Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress. Dr. Natalie Nevins, osteopathic family physician and certified yoga instructor from the American Osteopathic Association “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate […] Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.” Yoga’s incorporation of meditation and breathing can help improve a person’s mental well-being. “Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration,” says Dr. Natalie Nevins. She adds that body – and self-awareness are particularly beneficial “because they can help with early detection of physical problems and allow for early preventive action.”

Changing the brain at the physical level

Developing awareness of your thoughts and behaviors and understanding them for what they are – transitory states that could be managed is the catalyst for inner transformation, building resilience, and empowering yourself. In her book, How To Do The Work - Recognise Your Patterns, Heal From Your Past and Create Your Self, Dr. Nicole LePera lets us know that “when we develop our attention muscle, a process called neuroplasticity takes place. Neuroplasticity is a concept introduced in the last fifty years when researchers discovered that our brains remain structurally and physiologically change- able throughout life (despite previous beliefs that the possibilities for change ended in our twenties). The brain is remarkably able to reorganize itself and grow new connections between neurons. Research shows that practices like yoga and meditation that help us to focus our attention on the present moment are especially powerful in restructuring the brain. When new neural pathways are forged, we can break free of our default patterns and live more actively in a conscious state. Other forms of compassion-based meditation (or just closing your eyes and thinking about someone you love) help strengthen an area called the limbic system, which is the brain’s emotional center. All of this work helps rewire our brains, disrupt our default thought patterns, and wake us up from our subconscious-driven autopilot. From this foundation of consciousness, we can then begin to witness the conditioned patterns in our thoughts, beliefs, and relationships. This honest self-awareness shows us our pathway towards change and ultimately healing.”

Prenatal yoga

A new study, published recently in the journal Obstetrics & Gynecology, provides encouraging results that many yoga poses can be safe even during the late stages of pregnancy.

Some of the benefits of prenatal yoga are: improving sleep, reducing stress and anxiety, increasing the strength, flexibility and endurance of muscles needed for childbirth, decreasing lower back pain, nausea, headaches, and shortness of breath, helping prepare for labor, and promotes baby’s health.

Depending on the fitness level of the pregnant woman, the basic safety guidelines are and should be followed:

Talk to your healthcare provider. Before you begin a prenatal yoga program, make sure you have your healthcare provider’s recommendation.

Look for a program taught by an instructor who has training in prenatal yoga.