WHAT IS OBESITY?
It may be defined as excess weight or deposition of excess fats on the body, which leads to various diseases like diabetes, heart disease, hypertension and lowered pulmonary function. Obesity generally lowers life expectancy.
In medical terminology it may be defined as an abnormal growth of the adipose tissue due to the enlargement of fat cell size (Hypertrophic) or an increase in fat cell numbers (Hyperplastic).
It can be of 2 types, the first is Abdominal obesity and the second is Gluteal obesity. Generally being 20 % overweight or more is considered a health risk.
Obesity Reasons-
• Physical inactivity (lack of proper exercise)
• Eating Habits –
o Eating in between meals
o Eating too many sweets, refined food, fats and preserved food
o Composition of meals and the time they are eaten
• Psychological Factors
o Emotional disturbances
o Depression and anxiety
o Frustration and loneliness
• Endocrine gland problems
• Familial tendency
• Males are at high risk during age 29 to 35 and females are at risk during the age 45 to 49
• The risk increases with age.
Yoga has an important role to play in the treatment of Obesity. Yoga techniques affect the body, internal organs, endocrine glands, brain, mind and other factors concerning the Body – Mind complex. Various Yoga techniques can be practiced effectively to reduce the weight and achieve a normal healthy condition of Body and Mind.
Sun Salutations are very beneficial in obesity management. 25 to 50 Sun Salutations practiced daily bestow both the benefits of Yoga Asanas and exercise. The practice of the Sun Salutation is a sequence of 12 Asanas practiced in order which tone almost all of the muscles. Also, the internal organs are stretched increasing the blood and oxygen supply to these parts. Regular practice of the Sun Salutation with breathing gives good exercise to the lungs. The Mantras often used with the Sun Salutation have a relaxing effect on the mind.
The Sun Salutation has multiple mental and physical benefits. In only ten minutes you can achieve a low impact workout that combines both Resistance Training (e.g. weight lifting) and Cardiovascular (“Cardio”) Training.
The fitness community accepts the fact that cardiovascular exercise has reduced benefits (e.g. fat burning ends once the cardio exercise stops). It also has disadvantages like wear and tear of the joints.
Resistance Training on the other hand, has multiple benefits: it increases muscle mass hence more fat burning capability and increases bone density to mention just a few. The drawback: it is painful. Resistance training is also time-consuming and it may increase blood pressure momentarily if not done properly.
A good compromise is Interval Training that consists of alternated hard and light pace cardio exercise. This is exactly where the Sun Salutation comes in. It is similar to Interval Training by combining low impact resistance training (like push-ups and squats) with cardio exercise. Even better, the benefits of Sun Salutation don’t stop at the physical level: your mind benefits as well.
Regular practice of Sun Salutation benefits your body with:
- Increased blood oxygenation by copious lung ventilation. This also benefits your heart.
- Stretches and tones your muscles keeping them supple and flexible.
- Clears your elimination channels helping your body rid itself of toxins. This is especially good in the morning after many hours of lack of movement during sleep (the lymphatic system eliminates toxins through movement).
- Stimulates and tones your endocrine system (especially the Thyroid, the master gland that controls all the other glands).
- Tones up the internal abdominal organs by alternate stretching and compression cycles that result in better digestion and bowel movement.
- Increases spine and waist flexibility.
The mental benefits of the Sun Salutation are similar to meditation. You can look at the Sun Salutation as meditation in movement. It is no mistaking that Tai-Chi (Chinese) or Kata in Karate, have a similar focussed mind on movement approach at the core of their practice. Sun Salutation helps to:
- Increase your mental focus and concentration.
- Reduce depression, anxiety and stress by reducing the level of stress hormones such as Cortisol.
- Increase the quantity of “good mood” neurotransmitters like Serotonin in the brain.
- Increase mind to body co-ordination which is especially beneficial for older persons.
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