The primary reason to exercise is fitness. And all you need is a mat and 30 minutes of your time.

I consider the body a temple—after all, we would just be invisible beings without the flesh and blood. And as we grow older, the body’s needs change. An ageing body tends to lose its agility, joints creak and muscles sag, energy levels are low and nerves are high strung.

It took me a week to find my trouble spots. I huffed and puffed a lot, had aching knees, muscles were losing their strength and I couldn’t pick a lot of weight. My neck and hands ached from being always in front of the computer and brain was foggy.

During my search for a good regime, I discovered Pilates on YouTube. And here, I share my experiences with just a mat and 30 minutes a day.

Yoga

This is the most popular discipline in the world, originating from India. Yog means union and this discipline offers a complete body, mind and soul synchronisation. These practices are mentioned in the Rigveda. Over the centuries, the practice developed more. The Yoga Sutras of Patanjali, date to the early centuries of the Common Era and these were popularised by Swami Vivekananda in the West. He, as we know, believed in physical fitness and power of youth. I manage to do some asanas but not all of them, but even a little bit is better than doing nothing.

Pilates

This discipline was developed by Joseph Pilates, a German physical trainer. Pilates belonged to Mönchengladbach, Germany. His father was a gymnast and his mother a naturopath.

Pilates practiced many training regimens and devised his own after much practice. His primary inspiration came during World War I. He was held at the Knockaloe internment camp on the Isle of Man for four years. And he developed this there.

With focus on breathwork along with precise movements, he called it Contrology.

He did introduce some equipment also to accelerate stretching, strengthening, body alignment and increase core strength started by mat work. He published two books: Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education (1934) and Return to Life Through Contrology (1945).

Currently there are two schools of Pilates: Modern Pilates and Classical/Traditional Pilates.  

I follow the regime taught by Rachel Lawrence, whose YouTube channel is ‘The Girl with the Pilates Mat‘. She has some marvellous exercises for different body parts and also full body regimes. They are light impact but highly effective exercises. Since I haven’t joined any studio, I don’t know how the equipment works. I just follow Rachel’s mat exercises and sometimes standing regimes.

Essentrics

I discovered this discipline during one of my long browsing sessions on Instagram. This was developed in 1997 by Miranda Esmonde-White. She is a retired ballerina and based in Montreal. She is also the author of two bestselling books: Aging Backwards and Forever Painless, in the 1990s. It includes slow movements of Tai Chi, strengthening techniques of ballet and healing principles of physiotherapy.

This is a low to moderate impact exercise activity and suitable for all age groups. In fact, on the official website, different routines are mentioned for different age groups, right up till the 70s. According to research, the exercises show increased strength, flexibility, functional mobility, enhanced balance and relief in chronic pain.

Tai Chi

Short for Tai chi ch’üan, it is a Chinese martial art. Meaning the grand ultimate fist, it is also known as shadowboxing. It stems from practices undertaken in Taoist and Buddhist monasteries, such as Wudang, Shaolin and The Thousand Year Temple in Henan. It also has elements of Daoism and Confucianism.

The slow and flowing movements suited for seniors has made this discipline very popular. It involves strengthening and coordination of muscles, bringing balance and vitality. It is also a practice to strengthen the brain and concentration.  

World Tai Chi and Qi Qong Day is celebrated on the last Sunday of April. You can read about the differences between the two forms here.

Falun Dafa aka Falun Gong

There are just five exercises in this discipline. They are all done slowly and require concentration. And they are free. You can check the website and enroll for a free webinar and practice sessions.

This is a traditional Chinese mind-body practice guided by the principles of Truthfulness, Compassion and Forbearance.  

Do let us know which discipline appeals to you.

Benefits of Exercising

• Increases your flexibility, mobility and strength
• Keeps you energized the day through
• Brightens the skin by improving circulation and flushing toxins
• Boosts the metabolism
• Relieves aches and pains
• Forges new neurological connections and strengthens existing connections within the brain
• Improves the posture and balance
• Helps in weight loss and maintaining weight
• Increases bone density and helps with osteoporosis