You don’t need to “go for the burn” in order to stay active and healthy. Mind–body activities have proven that “no pain, no gain” is an outdated idea. Feel better physically, mentally, emotionally, and spiritually by incorporating mind–body activities such as yoga, Tai Chi, and pilates into your daily routine.

These and other mind–body disciplines are becoming very popular. Their combination of slow, gentle stretching and breath control has an amazing ability to:

• enhance flexibility,
• improve balance,
• boost energy,
• build strength,
• aid concentration,
• reduce stress,
• relieve aches and pains, and
• foster a sense of inner peace.

Taking classes with a professional instructor is a good way to begin. Wellness activities are offered widely in community centres, fitness clubs, and specialized studios for people of all ages and body types. Once you learn the basics and know how to avoid strain or injury, you can practise at home. You can find a wide variety of DVDs and videos for all levels in stores or online.

Find your style

Read on to learn more about three of the most popular mind–body disciplines, and choose the activity that suits you best.

Originating in India, yoga is an ancient art has been practised for more than 5,000 years. It is a series of postures combined with breath control that promote flexibility, strength, balance, and relaxation. There are many styles of yoga available, from gentle hatha to vigorous ashtanga. In restorative yoga, pillows provide support as you stretch — a great alternative for arthritis sufferers with limited mobility.

Stretching has been shown to release muscle tension, improve posture, and protect against injury by increasing the circulation and transportation of nutrients to the muscles. This in turn elasticizes surrounding tissue and reduces fatigue, making you more limber and increasing your energy level.

Tai Chi is a non-aggressive martial art of slow, graceful movements or meditative stationary poses focusing on “chi,” or inner energy. Along with the physical benefits of balance and strengthening, Tai Chi helps you achieve emotional balance. The calming nature of this type of exercise could help lower blood pressure.

Pilates teaches body awareness by helping you develop a strong core — the deep abdominal muscles closest to the spine. A series of movements train your body to move more efficiently. Pilates emphasizes proper breathing, correct pelvic and spinal alignment, and concentration. When done correctly, either on a mat or with specialized machines, Pilates can relieve back pain and improve flexibility and agility.

To begin, all you need is a willingness to learn. These disciplines are not competitive – so focus on exploring your own personal challenges. And have fun!