A Tool to Relieve Stress and Improve Your Health

A Tool to Relieve Stress and Improve Your Health

At Ornish Lifestyle Medicine, we recommend an hour of gentle yoga a day and at least three hours of aerobic exercise a week. And last month, new evidence emerged that combining yoga with aerobic exercise is ideal.

One study found that the combination of yoga and exercise was an effective strategy for patients coping simultaneously with three of the most common diseases of modern life: Obesity, type 2 diabetes and heart trouble.

After recruiting 750 obese heart patients with type 2 diabetes, researchers at HG SMS Hospital in Jaipur, India divided them into three groups. One group participated in an aerobic exercise program, another practiced yoga and the third did both. All of the volunteers enjoyed improvements in blood pressure, BMI and cholesterol, as well as other key measures. But the group that combined yoga and aerobics improved twice as much as the other two. In addition, the volunteers in the combination group came out with healthier scores on left ventricular ejection fraction, diastolic function and exercise capacity.

Calm your mind, relieve your stress
When I encountered yoga as part of my training to teach Ornish Lifestyle Medicine in 2003, I thought of it as “foreign” and “spiritual,” and was a tad uncomfortable. I have my own religion and beliefs, so how were these new practices going to fit in?

You don’t have to adopt the cultural package to practice yoga. Once I realized this, I became much more open to the practice. The purpose was to calm my mind and body—and it worked in spades for me.

I especially love the “fish” pose, which relaxes my back and neck and opens my chest area. You can see what it looks like here in Yoga Journal. They say that if you practice it in the water, you’ll float like a fish (I haven’t tried it, though!).

As with all yoga poses, you can modify “fish” for your comfort, usually by putting a block under your shoulder blades for support. I now practice “fish” in every yoga session and in my cool-down from aerobic workouts.

Sometimes you need to find calm before you understand just how stressed out you are day-to-day. My clients tell me that yoga is one of the most valuable tools they have ever learned, portable and helpful in every situation.

I see the change in myself: I am clearer on my priorities and know what isn’t worth being disturbed by. When conflicts arise it’s easier to respond with understanding.

I’m lucky that my job required me to learn a stress-management tool! For some people, a health challenge is the teacher. Every day I see people enter the Ornish Lifestyle Medicine program closed, hard and unhealthy, unsmiling and stressed to the max. I see them practice yoga and other stress-management techniques and I see them soften and heal.

Go ahead and laugh—pretending to be a floating fish is one of the best moments in my day.

This content originally appeared on Ornish Lifestyle Medicine.

3 Stress Management Practices That Increase Our Empathy
3 Stress Management Practices That Increase Our Empathy
Divided, We Suffer Concentrating on what divides us may feed our anger and righteousness, but it doesn’t feed our hearts and our health. Of course it’...
Read More
How can I know if stress triggers my bipolar disorder symptoms?
John Preston, PsyDJohn Preston, PsyD
For many people with bipolar disorder, stress triggers symptoms, and if you're already experienc...
More Answers
7 Ways Stress Can Harm Your Body
7 Ways Stress Can Harm Your Body7 Ways Stress Can Harm Your Body7 Ways Stress Can Harm Your Body7 Ways Stress Can Harm Your Body
Stress isn't just bad for your mental health—it can harm your physical health as well. Learn how, plus smart strategies to help you take control.
Start Slideshow
Sip Chamomile Tea to Stress Less
Sip Chamomile Tea to Stress Less