Running. Aerobics. Spin class. These are the kinds of exercise that put the work in your work out. They burn calories, build muscle, get your heart rate up and make you sweat. But if you aspire to a more well-rounded fitness routine, consider adding restorative exercise to the mix. It’s the yin to your workout yang.
Restorative exercise is a general term for a broad range of activities that focus on improving mobility, balance, alignment and flexibility while promoting healing, and increasing your sense of well-being. Some restorative activities involve movement while others just require that you breathe, focus and relax. Depending on the exercise modality, the benefits may include:
- Correcting muscle imbalances in your everyday movements
- Improving movement efficiency
- Promoting better posture and alignment
- Reducing joint stiffness
- Lowering your risk of injuries and falls
- Reducing stress and anxiety
- Enhancing focus and well-being
Restorative activities are particularly beneficial for those recovering from injuries, managing chronic conditions, or simply looking to improve their overall physical and mental health. Consider adding one or more of the below restorative exercises to your workout regimen.
Aquatic Exercise takes advantage of the buoyancy water provides, reducing the impact on your joints while improving strength, flexibility and cardiovascular fitness. Water adds gentle resistance to movement, helping to build muscle without the need for weights. Good old-fashioned swimming is an excellent aquatic exercise. Other options are water aerobics, water walking and even water yoga/Pilates if you can find a class near you.
Green Walking – or green cycling is simply taking your exercise outside to an area that is filled with nature – trees, grass, lakes, streams, etc. If you live near a botanical garden, a gentle walk through it is an ideal green walk, but a tree filled park or a nature walking path is just as good. Even gardening counts as a green exercise, because the idea is to connect with nature, clear your mind, regulate your breathing and reduce stress. You can still count your steps, but make sure your focus is on observing and enjoying the nature that surrounds you, not just hitting your distance goals for the day.
Balance Exercises include a range of activities, from using a balance board or a Bosu ball to improve stability and coordination to holding traditional yoga poses such as Tree or Bird Dog. Balance exercises are especially beneficial as you age because they can help you prevent falls.
Breathwork helps encourage relaxation, reduce stress, improve oxygenation and support overall health. There is some indication that it may have an anti-inflammatory effect over time. Several commonly practiced breathing techniques, such as Lion’s Breath, Ujjayi Breath and Alternate Nostril Breathing, come from the yoga tradition.
Jin Shin Jyutsu is a traditional Japanese healing art that seeks to balance the body's energy pathways, or qi, to promote an overall sense of well-being. This is a passive activity in which you lie fully clothed, face up while the Jin Shin Jyutsu practitioner uses light pressure to release blockages in the flow of qi and stimulate energy flow. After a session, people report feeling a profound sense of centeredness and calm.
Massage therapy helps heal sore muscles while promoting relaxation and mental well-being. Regular massage, if you can afford it, can help boost immune function, lower levels of the stress hormone cortisol, stimulate circulation, and improve sleep. Massage includes a variety of techniques, from gentle Hot Stone Massage to deep tissue or shiatsu massages that apply intense pressure to trigger points.
Pilates is a low-impact form of exercise that emphasizes core strength, alignment, and controlled, mindful breathing. This gentle workout involves resistance exercises and stretching using a specialized platform called a Reformer. Because the Reformer is an expensive piece of equipment and takes up a lot of space, Pilates classes tend to be small and pricey. Some studios also offer Pilates mat classes, featuring moves that can be performed on a yoga mat. Over time, Pilates builds longer, leaner muscles and improves posture.
Self-Myofascial Release focuses on the fascia, the stringy connective tissue that covers and supports your muscles. Because the fascia is a continuous structure that weaves through your entire body, a knot in one area can cause pain in other parts of your body. Self-myofascial release seeks to release muscular tightness, pain and stiffness using a foam roller and/or balls to apply pressure to trigger points in your muscles.
Tai Chi is an ancient Chinese martial art which involves flowing motions and deep controlled breathing. The goal is to balance the body’s “qi,” or vital energy. Tai Chi is especially popular with seniors because it emphasizes balance and coordination, which helps prevent falls. It also stimulates blood flow, improves flexibility and reduces the pain and stiffness of arthritis.
Yoga is a traditional Indian movement practice that consists of a variety of poses and moves to enhance flexibility, balance, and strength. A regular yoga practice helps reduce stress and increase your focus, mental clarity, and emotional well-being. Over time, yoga improves proprioception – your awareness of where your body is in space. Committed yogis also report improved sleep and digestive health. Yoga has also been found to lower blood pressure. Different types of yoga vary greatly in intensity, from Ashtanga, which is a highly physical and energetic practice, to Yin.
Yin Yoga focuses on holding poses for longer periods, typically between 1 to 5 minutes, with gravity doing most of the work. Rather than emphasize movement and target specific muscles like more dynamic forms of yoga, yin works on the connective tissues (ligaments, tendons, and fascia).
Remember that restorative exercise is not a substitute for your regular activities and workout. Rather, it’s a way to supplement your practices, particularly on rest days or when you are recovering from illness or injury. Try incorporating a restorative exercise into your schedule once or twice a week and see how quickly the physical, mental, and emotional benefits take hold!
This article appeared in the October 2024 edition of the HealthPerks newsletter.
