December 2008
The surprising power of yoga, tai chi, and Pilates
For Pilates, start with mat-based classes to learn proper form and breathing.
Yoga, tai chi, and Pilates are well known for their ability to improve balance, flexibility, and mood. And because they put
minimal pressure on the hips and knees, they’re good for older people or those with joint problems. But growing research shows
that they offer other benefits as well. Each technique has unique strengths, so choose the one that meets your needs.
Yoga
Hatha yoga, the most common form in the U.S., uses controlled breathing and a series of poses, called asanas, that can:
Recommendation: Check with the Yoga Alliance to find a certified teacher. Aim for at least two weekly sessions. For a strenuous workout, try Ashtanga yoga (also called
vinyasa, flow, or power yoga), which involves moving through poses quickly. For a gentler version, try Iyengar yoga, in which
teachers help you achieve the positions.
Tai chi
This slow-motion martial art improves stability and balance while walking. Other research suggests it might:
Recommendation: Practice in 30-minute stints, preferably in the morning and at night. To find a teacher, contact the Tai Chi Network. Beginners might excel at Wu tai chi, while those who want a more vigorous workout can try Chen tai chi, which uses more
explosive movements. For a more meditative experience, try Yang tai chi.
Pilates
These exercises, practiced on floor mats or on special equipment, focus on the body’s core abdominal muscles. In addition, they might:
Recommendation: Aim for three sessions weekly. The Pilates Method Alliance lists certified teachers. Look for one who has at least several years of experience. To burn more calories, move steadily
from one exercise to the next.
This article first appeared in the January 2009 issue of Consumer Reports on Health.
Yoga
Hatha yoga, the most common form in the U.S., uses controlled breathing and a series of poses, called asanas, that can:
- Protect the heart. Yoga practitioners in one study had lower blood-pressure, blood-sugar, and triglyceride levels, and higher
levels of HDL (good) cholesterol.
- Promote healthy eating. Women who practice yoga have healthier eating patterns and are less likely to gain weight, according
to some research.
- Control pain in people with arthritis, back pain, and carpal tunnel syndrome.
- Ease asthma and chronic bronchitis.
- Improve sleep in older people.
Tai chi
This slow-motion martial art improves stability and balance while walking. Other research suggests it might:
- Slow bone loss in postmenopausal women.
- Boost immunity. Tai chi volunteers in one study showed greater immune response to the shingles vaccine.
- Ease the pain of arthritis.
- Aid cancer patients. One study found that tai chi helped breast-cancer patients cope with the psychological effects of treatment.
Pilates
These exercises, practiced on floor mats or on special equipment, focus on the body’s core abdominal muscles. In addition, they might:
- Ease chronic back pain for up to a year, according to one study.
- Burn calories and boost fitness. An intermediate-level Pilates workout uses about the same amount of energy as walking 4 to
4.5 miles per hour.
- Improve mental focus. The exercises emphasize deep breathing and body awareness, and require small, precise movements that
demand concentration.
This article first appeared in the January 2009 issue of Consumer Reports on Health.
