29 September 2022
Two Keys to Vibrant Health
I recently shared with you my definition of "Vibrant Health." To recap, here it is:
"A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity, with the energy and mobility to enjoy an active life."
The first part of the definition comes from the World Health Organization. The highlighted language is mine.
So vibrant health means:
- You are healthy and
- Have the energy and mobility to enjoy moving your body
From my study, training, and experience guiding thousands of adults on The Wellness Path, I identify 2 Keys to Vibrant Health. Here they are:
#1 Move Your Body
#2 Relax Your Body
Let's consider each one.
Move Your Body
The #1 Key to Vibrant Health is physical activity, moving your body.
Overwhelming evidence shows that 150 minutes per week of moderate physical activity dramatically reduces the risk of chronic disease and death.
Here's a graph showing weekly exercise and relative risk of disease and death.
The message is clear: More movement reduces risk of disease and death.
Adapted from the Physical Activity Guidelines for Americans, 2nd edition. Available here.
Any type of physical activity helps. This is an important point from the research. You don't need to sweat it out on a machine in a noisy gym. A quiet neighborhood walk counts.
Low-impact Tai Chi and Qigong, like the classes I lead, all count toward your 150 minutes.
For example, take three 50 minute Tai Chi or Qigong classes per week. You've hit your 150 minutes of moderate exercise.
Seems pretty easy.
But for many adults, getting sufficient physical activity remains elusive.
According to the Centers for Disease Control, nearly half the adults in the US do not meet this threshold.
To achieve Vibrant Health, add movement to your day. If your current lifestyle is sedentary, add some movement.
Ideally, physical activity you enjoy and that is convenient. Incorporate it into your day. Begin to build toward 150 minutes per week.
Soon you'll have a solid foundation for Vibrant Health.
Try this:
To add some low-impact, enjoyable physical activity to your day, try this quick guided Qigong practice.
10 Minute Easy Morning Qigong
Relax Your Body
The #2 Key to Vibrant Health is relaxation, the release of tension and stress.
Carrying chronic tension and stress increases the risk of a range of health problems. Including cardiovascular disease, the #1 killer of adults. Including poor sleep, stomach issues, irritability, low mood, and anxiety.
The antidote? Relaxation.
The ideal is to develop a daily relaxation practice.
Lots of options. Meditation, Tai Chi, Qigong, some traditional forms of Yoga, all incorporate dedicated relaxation techniques.
To achieve Vibrant Health, add relaxation to your day.
By developing a daily relaxation practice, you will release deep, baked-in tension and stress. Your body will move better, you'll have more energy, and you'll reduce the risk of debilitating disease.
All contributing to a solid foundation for Vibrant Health.
Try this:
Looking for a relaxation practice? One of my go-to's is Relaxing the Eyes. It's a wonderful practice, especially after hours at a computer.
For a quick guided practice video, click here.
Let me leave you with a question—
What can you do today, to include more Movement and Relaxation in your day?
To your vibrant health,
Chris Cinnamon, JD, MS
Certified Exercise Physiologist
Head Instructor
Author, Tai Chi for Knee Health