Liz
Kelly
ENGL
102-057
Toulmin
Argument Essay
9
April 2013
Will Yoga Help People Live
Healthier Lifestyles?
Stress is an unfortunate part of our
everyday lives and its effects are felt by everyone. Stress affects everyone in different degrees
but its presence is undoubtedly felt throughout the nation. 77 percent of people in the United States regularly
experience physical symptoms caused by stress and 73 percent of people regularly
experience psychological symptoms due to stress (“Stress Statistics”). When left untreated, stress can lead to a
series of declining health conditions, which is why it is important to keep it
in check. Yoga is one way that many
Americans are turning toward to help effectively manage the stress in their
lives. Yoga not only improves stress but
various other health ailments affecting many in the United States including
arthritis, high blood pressure, and back pain.
People should do yoga because it reduces stress and tension and creates
a sense of wellbeing both physically and mentally.
Yoga is a valuable exercise tool
that helps most people live healthier lifestyles. In my experience, people of all shapes,
sizes, and ages can do yoga and it is widely available for little cost. Since yoga is easily accessible to most
people, it has increasingly become a health tool for many. My own experience with yoga has been positive
and I have definitely noticed results that have helped me with the stress in my
life. Yoga has not only increased my
flexibility and helped my body feel stronger, but above all else it has reduced
my stress levels. After doing yoga many
people, myself included, have felt refreshed and ready to tackle the next task
of the day.
Various studies have shown that yoga
is an effective and beneficial means of not only reducing stress and tension
but also improving health. Research
shows that yoga helps manage or control anxiety, arthritis, asthma, back pain,
blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes,
epilepsy, headaches, heart disease, multiple sclerosis, stress and other
conditions and diseases (Tunney). Over
75 scientific trials have been published on yoga in major medical journals (“Yoga
for Arthritis”). These studies have
shown that yoga is a safe and effective way to increase physical activity that
also has important psychological benefits due to its meditative nature. As with other forms of exercise, yoga can
increase muscle strength, improve flexibility, enhance respiratory endurance,
and promote balance (“Yoga for Arthritis).
Yoga is also associated with increased energy and fewer bodily aches and
pains (“Yoga for Arthritis”). Furthermore,
yoga is associated with increased mental energy as well as positive feelings
(such as alertness and enthusiasm) and fewer negative feelings (such as reduced
anxiety and aggressiveness) (“Yoga for Arthritis”).
Regular physical activity,
particularly yoga, is especially important for people with arthritis, who often
have decreased muscle strength, physical energy, and endurance, due to their
arthritis and the tendency to be inactive (“Yoga for Arthritis”). Being inactive can begin a downward spiral
where pain increases, leading to more inactivity which leads to greater pain
and disability (“Yoga for Arthritis”). The psychological benefits of exercise
(in this case yoga), such as stress reduction, fewer depressive symptoms,
improved coping and well-being, and enhanced immune functioning also contribute
to greater overall health (“Yoga for Arthritis”).
In another recent study, researchers
focused on 16 studies that recorded the effects of practicing yoga on
mental-health issues ranging from depression, schizophrenia, ADHD, sleep
complaints, and eating disorders to cognitive problems. They found positive
effects of the mind-and-body practice for all conditions with the exception of
eating disorders and cognition (Sifferlin).
(These two studies involved too few participants or produced conflicting
results to draw any meaningful conclusions) (Sifferlin). Some of the studies included in the analysis
suggested that yoga might affect the body in ways similar to antidepressants
and psychotherapy (Sifferlin). For
instance, yoga may influence brain chemicals, known as neurotransmitters, by boosting
levels of feel-good agents like serotonin, lowering inflammation, reducing
oxidative stress, and producing a healthier balance of lipids and growth
factors, just as other forms of exercise do (Sifferlin). In terms of stress reduction the studies
showed that yoga appears to control stress response systems by reducing
perceived stress and anxiety (Sifferlin).
This, in turn, decreases physiological stimulation, for example,
reducing heart rate, lowering blood pressure, and easing respiration
(Sifferlin). There is also evidence that
practicing yoga helps increase heart rate variability, an indicator of the
body's ability to respond to stress more flexibly (“Yoga for anxiety and
depression”). Researchers say there is
enough evidence to warrant an even larger study on the effects of yoga on
mental health, and it should be considered as part of the treatment for more
disorders (Sifferlin).
Other studies showed the benefits of
practicing yoga on improving low-back pain.
One NCCAM-funded study of 90 people with chronic low-back pain found
that participants who practiced yoga had significantly less disability, pain,
and depression after 6 months (“Yoga for Health”). In a 2011 study, also funded by NCCAM,
researchers compared yoga with conventional stretching exercises or a self-care
book in 228 adults with chronic low-back pain (“Yoga for Health”). The results showed that both yoga and
stretching were more effective than a self-care book for improving function and
reducing symptoms due to chronic low-back pain (“Yoga for Health”). In a similar 2011 study, patients who took
regular yoga classes experienced a greater improvement in back function than
those given conventional treatment alone.
The study involved 313 patients with chronic or recurrent back pain
undergoing various forms of treatment including painkillers and physiotherapy (“Yoga
for Health”). In addition to their
normal treatment, half were assigned to the specially designed three-month yoga
program (“Yoga for Health”). At the end
of the program, they were able to take on 30% more activities than the group
confined to traditional care (“Yoga for Health”). The group that practiced yoga also experienced
greater pain reduction (“Yoga for Health”).
Several trials have also found that
yoga can lower blood pressure, cholesterol, resting heart rates, and help slow
the progression of atherosclerosis, which are all risk factors for heart
disease (“Yoga for Health”). While
almost any exercise is good for the heart, experts speculate yoga's meditative
component may give it an extra boost by helping to stabilize the endothelium,
the lining of the blood vessels that, when irritated, contributes to cardiovascular
disease (“Yoga for Health”). Since the
lining is reactive to stress, and meditation can lower stress hormones, it is
believed yoga causes a flow of events that reduces an individual’s risk of a
heart attack or stroke (“Yoga for Health”).
Another recent study suggests that regular
yoga classes could help people with a common heart rhythm problem manage their
symptoms while also improving their state of mind. According to the American Heart Association,
about 2.7 million people in the United States have atrial fibrillation (AF), in
which the heart's upper chambers quiver chaotically instead of contracting
normally (Pittman). People with AF are
often prescribed drugs such as beta blockers to help control their heart rate
and rhythm (Pittman). However, researchers noted that the medicines do not alleviate
symptoms for all patients, which is where additional treatment like yoga could
come in (Pittman). The new study
included 49 people who have had AF for an average of five years (Pittman). For three months, researchers led by Dr.
Dhanunjaya Lakkireddy from the University of Kansas Medical Center in Kansas
City tracked study volunteers' heart symptoms, blood pressure, and heart rate,
as well as their anxiety, depression, and general quality of life (Pittman). For the second phase of the study, the same
participants went to group yoga classes at least twice a week for an additional
three months, again reporting on their symptoms and quality of life (Pittman). All of the patients were on stable medications
throughout the study period (Pittman). Nonetheless,
the number of times they reported heart quivering, which was confirmed by a
heart monitor, dropped from almost four times during the first three months to
twice during the yoga intervention phase (Pittman). Their average heart rate also fell from 67
beats per minute at the start of the study to between 61 and 62 beats per
minute after yoga (Pittman). Participants'
anxiety scores declined from an average of 34, on a scale of 20 to 80, to 25 after
three months of yoga (Pittman). Depression
and general mental health improved as well (Pittman).
However, some people claim that they
cannot do yoga because they are not flexible enough to do all of the positions
correctly. A popular misconception is
that yoga focuses merely on increasing flexibility. Yoga may bring to mind pretzel-like poses
requiring considerable strength and balance, but in reality, beginner yoga
classes provide simple, gentle movements that gradually build strength,
balance, and flexibility (“Yoga for Arthritis”). Most of the basic poses and positions are
easy to do and do not require high amounts of flexibility to get results (“Yoga
for Arthritis”). The positions can also
be modified to the individual. It is
suggested that people with high blood pressure, glaucoma, and women who are
pregnant should modify or avoid some yoga poses (“Yoga for Health”). In most cases yoga classes have helped most
people improve their health (“Stress Management”). A number of studies have
shown that yoga can help reduce stress and anxiety (“Stress Management”). It can also enhance participants’ moods and
overall sense of well-being. (“Stress Management”). Practicing yoga can lead to improved balance,
flexibility, range of motion, and strength, which means that an individual is
less likely to injure themselves in other physical endeavors or in their daily
activities (“Stress Management”).
Yoga not only helps us manage the stress
we all feel as a result of our daily lives, but also various other health
ailments as well. Yoga helps control
arthritis, high blood pressure, and back pain, among numerous other conditions
that many Americans deal with on an everyday basis. People should ultimately practice yoga
because it reduces stress and tension and creates a sense of strength as well
as serenity. Yoga is a valuable exercise
tool that helps alleviate the stress that we encounter in our hectic lifestyles
as well as improve our physical and mental wellbeing.
Works Cited
Pittman,
Genevra. "Yoga may aid people with irregular heart rhythm." MedlinePlus.
U.S. National Library of Medicine, 30 Jan
2013. Web. 9 Apr 2013. <http://www.nlm.nih.gov/medlineplus/news/fullstory_133581.html>.
Sifferlin,
Alexandra. "Yoga and the Mind: Can Yoga Reduce Symptoms of Major
Psychiatric Disorders?." Time:
Health and Family. 28 Jan 2013: n. page. Print. <http://healthland.time.com/2013/01/28/yoga-and-the-mind-can-yoga-reduce-symptoms- of-major-psychiatric-disorders/>.
"Stress
Management." Mayo Clinic. Mayo Foundation for Medical Education and
Research, 02 Aug 2011. Web. 9 Apr 2013.
<http://www.mayoclinic.com/health/yoga/CM00004>.
"Stress
Statistics." American Psychological Association. American Institute
of Stress, 06 Apr 2012. Web. 20 Apr
2013. <http://www.statisticbrain.com/stress-statistics/>.
Tunney,
John. "Why do Yoga?." The Yoga Site: The Online Yoga Resource
Center. Yoga Site Inc.. Web. 9
Apr 2013. <http://yogasite.com/why.htm>.
"Yoga
for anxiety and depression." Harvard Health Publications. Harvard
University, n.d. Web. 9 Apr 2013. <http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/April/ Yoga-for-anxiety-and-depression>.
"Yoga
for Arthritis." The Johns Hopkins Arthritis Center. N.p., 10 Oct
2012. Web. 9 Apr 2013. <http://www.hopkinsarthritis.org/patient-corner/disease-management/yoga-for-arthritis/>.
"Yoga
for Health." National Center for Complementary and Alternative Medicine.
U.S. Department of Health and Human
Services, 18 Sep 2012. Web. 9 Apr 2013. <http://nccam.nih.gov/health/yoga/introduction.htm>.
