13: Exercising the Ayurvedic Way as We Age

Everyday Ayurveda with Kate

We are talking about exercise today.

In this episode, I answer some of the many questions I receive about the best kinds of exercise, how much you need, and how to adapt it as you age. We explore the Ayurvedic approach to exercising and the aspects of your unique makeup that are essential to consider before starting a movement routine. I also share very openly about my journey and experiments over the last decades as an active person beginning to notice some signs of aging.

Exercise in Ayurveda

In Ayurveda, exercise is about harmonizing the mind and body, promoting joy and purpose in movement while adhering to the principle of moderation. It is vital for maintaining balance in the body, especially as we transition into the Vata stage of life. Weight-bearing exercises strengthen Mamsa (muscle tissue) and support physical stability. Regular exercise helps preserve the Dhatus (tissue layers), enhancing mobility and maintaining bone density. A balanced exercise routine should include strength training and mobility work.

Elemental Body Types

• Vata Types tend to experience lightness, dryness, and coldness. They often do not require extensive exercise and benefit from gentle activities like Tai Chi, as their sensitive nervous systems may become fatigued with excessive exertion.
• Pitta Types possess a fiery element and generally thrive on exercise. They usually prefer colder environments and should be cautious about overheating when exercising. Balanced routines are ideal for them to prevent burnout.
• Kapha Types are heavier and benefit significantly from vigorous exercise, as it rids the body of excess water and increases vitality. Regular movement is crucial for this group to prevent mental and physical stagnation.

Seasonal Considerations for Exercise

• Winter is a time for increased activity to combat the cold, which can constrict bodily functions. Exercising in the cold helps invigorate the body.
• Spring encourages movement to detoxify the body after the winter heaviness, making it a good time for cleansing activities.
• Summer The warm weather decreases the need for structured exercise, as our circulation is already active. Swimming or biking are ideal during this season.
• Fall is a transitional period. We may need to be more mindful of our joints and reduce the intensity of our workouts until we acclimate to the cooler temperatures.

Individualized Fitness Goals

Athletes and those with specific fitness aspirations should tailor their routines to their unique needs and seasonal changes. Balancing vigorous activities with adequate rest and nutrition is essential for avoiding injuries and making sustainable progress toward fitness goals.

Movement with Age

As we age, exercise shifts from a casual activity to a crucial requirement for staying mobile in daily life. Regular movement and weight-bearing exercises are essential for maintaining strength and flexibility as we age since muscle mass naturally decreases after 50.

Recognizing Declines in Strength

Monitoring your strength is vital for spotting potential issues early. Strength training and focusing on upper body strength can help with physical tasks and improve your well-being as you age.

Finding Balance in Exercise

Ayurveda promotes balance in physical activity. Balanced exercise routines should focus on burning calories, building strength and flexibility, and enhancing mobility.

Joy in Movement

Movement can be joyful, especially when it is pain-free. Our mental well-being is crucial, and physical activity can alleviate mental stagnation. Incorporating outdoor activities with yoga and flow-based practices allows for diverse movements to enhance our happiness and health.

The Timing of Exercise

Ayurveda also considers the timing of exercise throughout the day. Morning workouts are optimal for circulation and detoxification. Exercising on an empty stomach can enhance detox benefits, but those with fast metabolisms may need a light snack. Evening exercise can also be beneficial, but we should be mindful of meal timing to ensure proper digestion and recovery.

Embracing Variety and Personalization in Exercise

Consider your age and body type when choosing an exercise routine. As the elements shift over time, we need to recognize that the type and amount of exercise we need may change.

Links and Resources:

Ayurvedic Living Community Membership

Intro to Ayurveda Course

Seasonal Movement Practice Bundle

Lunar Yoga Ritual