Minding the body

When LSU kinesiology professor Li Li moved to the United States from his native China 30 years ago, he was struck by the strange way Americans exercised. They wore ear phones, read the paper, even watched TV.

“I was really surprised. When you exercise in China, the emphasis is on getting into focus and paying attention to your body and the way you’re breathing,” Li recalls. “The exercise philosophy is totally different between the East and the West.”

Today, Americans and their iPods are still conjoined, and televisions are permanent fixtures in health clubs. But more of us are reaching for mind-body forms of exercise, which value breathing and meditation as much as they do strength and endurance. Tai Chi, Qigong, Pilates and various forms of yoga suggest that wellness depends on how we use the mind and how we breathe.

Li researches Tai Chi, and he says that studies have long shown the discipline improves balance and fights heart disease and arthritis because of its gentle, approachable movements. Currently, he’s trying to find out more about how Tai Chi’s intangible qualities work by researching the deep breathing patterns of experienced practitioners. “We know that to get the most out of it,” he says, “it takes more than just the physical side.”

With mind-body forms of exercise on the rise, more teachers have entered the market. Find out about your instructor’s qualifications and track record before signing on. Some of your options:

Tai Chi

This Chinese martial art builds strength, balance, wellness and longevity through a series of postures carried out through rhythmic, dance-like movements. It’s practiced publicly in parks throughout the world and is among the therapies recommended by the Arthritis Foundation for reducing osteoarthritis. LSU’s Li has studied its benefits in reducing peripheral neuropathy, a common condition which impairs sensation in the fingers and toes. Look for World Tai Chi/Qi Gong Day on April 25, which starts with practitioners in New Zealand and continues in a “wave” around the globe.

Qigong

Qigong (pronounced chee-kung, or chee-gong) is a combination of internal meditations combined with a rhythmic series of postures resembling dance. According to the Qigong Association of America, the phrase is translated as the skill of attracting vital energy. At its heart is the belief that the energy around you can enhance your health and well-being if you quiet the mind and pay attention. Like Tai Chi, the discipline hails from China.

They’re everywhere now, from Pilates classes to office cubicles. Those big inflated balls in a spectrum of colors. What gives? Turns out they weren’t invented by Joseph Pilates and they’re actually not traditional Pilates equipment. They’re more appropriately called “exercise balls,” or even “Swiss balls.” Whatever you call them, they’re incredibly useful for a variety of strength and stretching exercises. Above all, the ball is the perfect core challenge: Sitting or laying on one forces you to engage the subtle muscles of the core to keep balance. Try one at your desk and feel your abdominal muscles come to life!

The Pilates Method

Pilates was developed in the 1920s by German-born Joseph Pilates to help bed-ridden patients. According to the United States Pilates Association, which certifies instructors, the mat-based practice focuses on building strength in the abdominal core through breathing, focus and repetitive movements that are often held for a few seconds. Pilates emphasizes toning and resistance training for muscular groups, and is believed to also increase awareness and circulation.

Yoga

By working their bodies into a series of physical positions, or poses, yoga practitioners build strength and flexibility. But the emphasis in this form of exercise is placed on the restorative powers of the breath, which, done properly, should expand fully to the belly rather than stopping short in the chest. According to the nonprofit Yoga Alliance, which certifies instructors, yoga relieves stress, improves circulation, increases flexibility and strength and reduces pain associated with chronic conditions. Prenatal yoga is on the rise as a way for pregnant women to prepare for childbirth. In it, many traditional poses are modified for safety.

Bikram Yoga

Bikram or “Hot” Yoga, created by Los Angeles-based yogi Bikram Choudhury in 2002, is taught in 90-minute sessions in a room heated to 105 degrees with 40% humidity. It is believed to improve flexibility and to aid the loss of toxins through sweat. This form of yoga requires complete hydration and instructors should have a special certification.

Yogalates

Australian yoga instructor Louise Solomon picked up Pilates after sustaining an injury while performing intense yoga, and fell in love with the practice. But she missed the spiritual ambience of yoga, so she fused the two together. Yogalates combines the meditative aspects of yoga with the focus on the abdominal core specific to Pilates. Instructors should be certified in this particular discipline.