Next most important pillar after sleep is exercise.

It is an overestimated or underestimated factor of health. Some people exercise too much and harm themselves whereas some do not exercise or postpone until they fall sick. Then after being instructed by the doctor or by some motivational speaker, they start exercising but by then it is too late to achieve complete benefits from it.

Exercise should be done from the fastest to the slowest body activity.

Never exercise in haste or without proper sequence because sometimes instead of benefitting from it, it may cause more harm to the body in terms of spasms, ligament tear, slipped disc (spine disease), fractures, increase blood pressure, and sometimes death.

Physical exercise should be carried out in the following sequence.
1) Walking or Jogging or Running followed by
2) Stretching / Various Yoga Aasanas followed by
3) Pranayama / Breathing exercise followed by
4) Meditation.

Certain types of exercises may harm someone while same can be beneficial to others , like some are marathon runners (due to abundance of slow twitch muscles in them) while some are sprint or fast runners or weightlifters (due to abundance of fast twitch muscles in them). Accordingly, we should choose the exercise that will suit our body best after consulting a homoeopathic doctor.

Some features of exercises along with a few scientific reasonings are provided below:

1) Walking / Jogging / Running
- It is the fastest phase of exercise or physical activity where most of the body muscles are involved. Heartbeat and respiratory rate are accelerated and sometimes at its extreme level, metabolic rate is high, even the sympathetic nervous system is more active than the parasympathetic nervous system in this phase. The body generates lots of metabolic waste as a byproduct including water, CO2, lactic acid, creatinine, etc. in large amounts.

- This stage has the following positive impact on the body:
. Heart : The heart muscles get good blood supply and due to increased demand of blood by exercising body and the heart muscles, a positive stress is generated in the coronary blood vessels that supply blood to the heart muscles. This leads to the formation of new blood vessels or opening of already present nonpatent blood vessels in the heart creating natural bypass which reduces the chances of heart attack as the new blood vessels formed are free of atherosclerosis.
. Obesity : Many of us eat food in excess in comparison to the needs of the body and most of the consumed proteins, carbohydrates, lipids, are stored in the body in the form of fat. Excess fat stored leads to obesity. Fat is used to provide energy during exercise and thus helps to reduce obesity.
. BMI : Many of us eat food in excess in comparison to the needs of the body. Most of the consumed proteins, carbohydrates, and lipids are stored in the body in the form of fat thus increasing the BMI. Excess fats stored in the body are used up to provide energy during exercise. Thus, the BMI reduces and so does the load on the heart, kidneys, thyroid gland, blood vascular system, etc. that in turn reduces the chances of chronic and cardiac diseases
. Blood supply : Advanced age and sedentary lifestyle slows down many organ functions due to reduced blood supply caused by increased vascular tone and narrowing of blood vessels. This leads to accumulation of waste products in the organs causing poisoning to the cells along with less supply of essential nutrients, especially oxygen causing hypoxia. If not taken care within certain stipulated time, then all the above factors act as slow poisoning to the cell leading to death of the cells and tissue and consequently organ death occurs causing many diseases like diabetes mellitus, infertility, hypo or hyper thyroidism, Parkinson’s disease, etc. Exercise maintains the patency of the blood vessels, provides good blood perfusion, proper nutrition, and timely removal of waste products from the cells creating better chance of cell growth, cell survival and function along with whole organ.
. Lung compliance (ability of lung to stretch and expand). We never use complete portion of our lungs during normal resting respiration which decreases our lung compliance, affecting oxygen (O2) and carbon dioxide (CO2) exchange in the lungs. This leads to less O2 supply to many organs resulting in slow hypoxic damage of the cells and organs. Exercise helps to perfuse the anatomical and physiological dead space in the lungs with better supply of blood and oxygen to that part. It also increases the lung compliance as our age advances and decreases the chance of fibrosis in the lung alveoli or emphysema in the lungs or any other disease sequelae.
Hormones :Stimulates or decrease the secretion of many hormones, along with its effects
a) Dopamine: : It stimulates the reward area in brain and keeps us happy so indirectly decreases the chances of depression and other mental illness. Helps coordination between the muscles, thus decreases the chances of Parkinson’s disease.
b) Oxytocin: Known to build bonding in relationships, thus creates positive emotions for the relationships.
c) Endorphin: Known to reduce pain and give us a feeling of wellbeing. Thus, it helps increase tolerance and ability in life.
d) Serotonin: Known to stimulate the reward area and give us a feeling of happiness when we do anything that we wish. It increases alertness, wakefulness, and keeps us active etc.
e) Cortisol : its secretion is increased which has anti inflammatory effect. It may decrease the inflammation caused at the bifurcation of artery and indirectly reduces the plaque and atherosclerosis formation in the heart blood vessels also
f) Insulin secretion is reduced so indirectly reduces the load on the pancreatic beta cells thus increasing the life span of beta cells which can help in diabetes management.
. Stimulate the uptake of calcium from the blood into the bone and amino acid (protein) into the muscles
a) An appropriate amount of calcium can only enter the bone when you exercise. Taking calcium orally is not enough to make its way in the bone and amino acids into the muscles to build muscle protein. So, exercise helps avoid osteoporosis and loss of muscle mass and weakness.

2) Aasanas / Stretching / Various Yoga Aasan.
Next phase to be done after walking or jogging is various yoga Asanas or stretching
In this phase we slow down everything in comparison with walking or jogging and we use fewer muscles and joints at a time. Heartbeat and respiration are slower than the first phase but greater than the third phase i.e., pranayama. So, comparatively less metabolic waste like water, Co2, lactic acid, etc. is generated in the body compared to the first phase. The characteristics of this phase are as follows:
a. In this phase we use few muscles along with one or more joints at a time, carrying out complete range of motion (movements at its extreme position and or in all direction) of the involved joint during the exercise with complete control on the muscles and ligaments. This increases the range of motion of that joint, provides good blood supply to the part used and strengthens the muscles and ligaments. It also strengthens the coordination between the exercising muscle and rest of the body, muscle, and brain which decreases the chances of Parkinson’s disease and arthritis in future.
b. In our daily activity we carry out the complete range of motion or use certain joints and muscles more while other joints are used less which may lead to excess wear and tear of the used part and disuse atrophy of the unused part. Regular stretching of each muscle and joint maintains the function and range of motion and lessens the wear and tear of the joints, reduces inflammation of the overused joint and muscles and decreases the chances of arthritis, bone degeneration, ligament tear, etc.
c. In Aasan practice (yoga), along with the muscular activity, balancing and coordination of different muscles in comparison to the whole body in certain body postures, is achieved. In this activity there is greater involvement of cerebrum and cerebellum of the brain, generating and strengthening the cortico –cerebellar reflexes which helps to minimize the chance of getting many diseases, especially Parkinson’s and Alzheimer’s as age advances.
d. In this phase the metabolic rate is less compared to brisk walking and jogging. So, there is less generation and accumulation of waste products in the body but an increased metabolic rate in the muscles and joints which are in use along with increased blood flow to that part which clears the waste products and provides proper nutrition to that part.
e. The sympathetic nervous system of active parts is always a little higher in comparison to the body part which is less active, in which parasympathetic is more active. Thus, there is less stress on the body, and it generates good balance between the sympathetic and parasympathetic nervous system
f. It improves blood flow to certain parts and helps to remove the excess accumulated waste product in the vicinity. This eases the extra muscle tone, resulting in relaxation of blood vessels, caused by accumulation of waste products in the muscles which may help to control the blood pressure.

3) Pranayama.
It is the third phase and should be carried out after Asanas. In this phase there is more slowing down of body activity as compared to the second phase i.e., Asanas.
The characteristics of this phase are as follows:
a) In this, we try to take complete control of the respiratory pattern and the respiratory system by carrying out breathing rhythmically, smoothly, and in affixed pattern. In this stage the major stimulation and control is on the third part of the brain, the hind brain which consist pons, cerebellum, and medulla oblongata along with coordination with other regions of the brain. It consists of movement of the respiratory muscles only, with proper coordination and rhythm between each breath. It results in smooth entry of air in the respiratory system along with smooth blood flow in the circulatory system, especially in the lungs. It ensues proper exchange of oxygen and carbon dioxide in terms of quantity in the lungs and all over the body. This is a very crucial stage for the body after exercise as it decreases the oxygen debt (deficiency), which occurred during exercise due to more of anerobic mode of energy generation as compared to aerobic mode, leading to formation of excess lactic acid in the body. Pranayama clears the oxygen deficiency that has occurred in the body during exercise and clears excess CO2, lactic acid from the blood and helps balance the pH (acid-base balance) of the body fluids including blood. When lactic acid enters in glycolysis pathway to get reconverted into glucose molecule, of the end products CO2 and water are generated which is thrown out from respiration during this phase
b) Reduces the load of lactic acid in the body : Lactic acid is one of the reasons for cramps, early fatigue of muscles, muscle injuries, inflammation, etc
c) In this phase respiratory muscles are used smoothly and not forcefully, and all other body muscles are less active in terms of muscular exertion, thus least generation of metabolic waste in resting muscles
d) Balancing the pH (acid-base) of the body, as during exercise pH of the body fluids, especially blood becomes a bit more acidic, and acidic blood causes rise in blood pressure and toxicity to many organs, etc.
e) Balances the sympathetic and parasympathetic control on the body tissue and organs thus reducing chances of diseases like high blood pressure, hypo. or hyper thyroid, etc.
f) It relaxes the mind and body.
g) When done according to sequence mentioned in teen aahaar mantra, it helps to release hormones like dopamine, oxytocin, endorphin, oxytocin, and may reduce the secretion of cortisol, etc. thus helps to control the diabetes and blood pressure.

So, though in pranayama there is least muscular activity of the body (except for the respiratory organs), much important work is done in this phase.

4) Meditation.
This is the other most important phase, where, though there is less muscular and physical activity (except for use of primary respiratory muscles), most important work is carried out in various hormones and the autonomic nervous system in terms of balancing, synchronizing, control, concentration, etc.
How to Meditate
a) Take one comfortable position e.g., sitting with closed eyes
b) Be less aware of the surroundings but do not fall asleep.
c) In this position or state least stimulation and sensation or information will be sent to the brain through our special senses like vision, hearing, taste, smell and by other sensory nerves in the skin and muscles
d) Thoughts will come to your mind, just stop it, or cut it, do not think further, again, some other thoughts will crop up, stop it and cut it again. By doing this, thought will not be able excite different parts of the brain and this will help you to be in meditation state for longer time. You must follow the same process for some days till the least thoughts come to your mind while meditating. After meditation you will notice that you will not remember the thoughts which hadcome to your mind while meditating and that is a good sign.
Usefulness of Meditation
a)We are physically totally relaxed, and there is no muscle activity except for slow and shallow respiration in one pattern. Thus, it is as good as resting metabolic rate as compared to first stage of walking or running. Here only thought process or if highly trained in meditation, least or no thought process is going on in the brain and whole body and the brain are relaxed.
b) It balances the sympathetic and parasympathetic nervous system. Control of parasympathetic activity is increased in comparison to sympathetic activity in the body. Sympathetic nerve stimulation usually increases all the activities of the body like heartbeat, blood pressure, blood glucose level, cortisol, etc. which is a must to cope with the demand of body during excessive mental and physical activities like jogging, running, etc. This leads to expenditure of energy and ATP gets converted to ADP or AMP. This decreased levels of ATP with many other changes in the body makes us fatigued easily
Parasympathetic activation conserves the body energy (AMP OR ADP is converted back to ATP). Increasing ATP levels in the body with many other changes gives us an energetic feeling. It also reduces the heart beats, relaxes muscles and blood vessels which reduces blood pressure, etc.
c) Meditation is very useful to calm the body, and it also reduces the raised sympathetic control over the body after excessive mental or physical labor. It activates parasympathetic activity if sympathetic nervous system is overriding the body. Thus, our heartbeat, blood pressure, blood sugar level, cortisol, thyroid hormones, etc. which are raised from the day’s work, stress, or frustration, excessive mental or physical work or exercise, etc. gets balanced and normalized making us less vulnerable to chronic diseases like diabetes, hypertension, thyroid, arthritis, mental disorder, etc. We feel more energetic after meditation due to the increase in the amount of ATP and other changes.
d) During exercise, sympathetic activity is increased as compared to parasympathetic activity. During meditation, raised sympathetic tone decreases while parasympathetic tone increases or gets normalized. Parasympathetic stimulation causes an increase in secretion of insulin from beta cells, thus helps to control blood glucose levels. It also relaxes the muscle tone of blood vessels which decreases excess blood returning to the heart and indirectly controls cardiac output, decreases heartrate, and thus keep cardiac output in control which helps to normalize the blood pressure.

In TEEN AAHAAR MANTRA we introduced pranayama and meditation at 2 stages.
a) Morning: After exercise
b) Night: Just before dinner 5 to 8 minutes as a washout session in which we carry out yoga in the following manner
. Shavaasan 3 min.
. Pranayama 3 min.
. Meditation 2 min.

Thus, we can see within 80 minutes of exercise in the morning, we take our body from the highest degree (walking /jogging) to lowest degree (meditation) in terms of
a) Metabolic rate,
b) Respiratory rate, heart rate,
c) Sympathetic and parasympathetic stimulation, etc.
d) Increased generation and clearance of metabolic waste, thus

Many latent processes become active and also rechecked if working normally or abnormally.

In this way, within the same day, the body is trained to function and cope with the highest and lowest
a)Body demands
b) Removal of waste product
c) Metabolic functions and rate
d) Sympathetic and parasympathetic stimulation.

Let’s see a few factors along with scientific reasonings, usefulness, when and how to exercise and do yoga (Aasan, pranayama and meditation)

1) Time of walking or jogging
The ideal time for exercise or aggressive physical activity is in the morning, after sunrise before sunlight becomes too strong and after completing 7 hours of sleep. As far as possible avoid exercise or vigorous physical activity after sunset.
Reason: Effect of cortisol
Cortisol levels are usually high in the morning and start decreasing in the evening and at night. Cortisol secretion is increased by stress, frustration, excessive physical activity, light (daytime), etc. Few functions of cortisol are to help cope stress, increase blood glucose level, high cortisol levels cause blood pressure to rise and lower levels decreases blood pressure, and keeps us active. At night its levels are low, and this helps us get good sleep. Due to our job and targets in life, we are always stressed and frustrated most of the time during the day leading to an increase in cortisol levels in the body. So, if we exercise in the evening, it again stimulates the secretion of cortisol and the body is under its action for a longer time making us vulnerable to diseases like diabetes (high blood sugar level), obesity (result of excessive blood sugar), high blood pressure, sleeplessness, etc. Excess of cortisol for a longer duration leads to downregulation (decrease in number temporarily) of cortisol receptors leading to slowing of its anti-inflammatory and many other beneficial effects on the next day and making us vulnerable to many inflammatory chronic diseases like arthritis, thyroiditis, narrowing (by atherosclerosis) of blood vessels supplying blood to heart muscles, etc. So, it is recommended to exercise in the morning.

. Serotonin and dopamine levels are high in the morning from physical activity or exercise and especially because of sun rays. Both hormones keep us awake, more attentive, energetic, etc., which is very much needed during the day. After sunset, most of the serotonin is converted into melatonin hormone which makes us sluggish and helps us get good sleep. During the day time, the body is normally under the action of serotonin and dopamine and if we exercise at night, again serotonin and dopamine levels become more and melatonin levels, which should be high naturally, becomes low and body is under the influence of serotonin and dopamine for a longer time and may cause following symptoms and disease like agitation, anxiety, restlessness, hyperthermia, tremor, muscle rigidity, sleeplessness, tachycardia, diabetes mellitus, dementia, cancer, etc. Excess serotonin and dopamine for a longer time also downregulates (decrease in number temporarily) their receptors and thus we do not get complete benefit of dopamine and serotonin on the next day making us vulnerable to many diseases like depression, agitation, sleeplessness, high blood pressure, high blood sugar level, Parkinson’s disease, etc. in future. So, it is recommended to exercise in the morning.

. In the morning, the levels of ATP (energy giving chemicals) in the cell are very high because after dinner we go to sleep and most of the food consumed is converted to ATP and is stored in the body to be used on the next day especially during morning exercise. In the evening, we are already stressed and fatigued, and the levels of ATP may be lower as compared to the morning so we feel less energetic (due to more ADP and AMP in comparison to ATP) and thus exercising in the evening may fatigue us quickly and our muscles may undergo spasms and injury. So, it is recommended to exercise in the morning.

. Exercising in the evening or at night activates our brain increasing dopamine and serotonin levels, because of which our brain is active for a longer time, and we may not get timely and proper sleep when we are in bed. We may suffer from insomnia and other sleep disorders. So, it is recommended to exercise in the morning.

. Naturally, evening and night are signals for slowing down physical activity and thus even body hormones levels start changing whereas sunlight is a signal for activeness. So, we should respect nature and not be antagonistic about it. Otherwise, our body will enter in destructive mode slowly and steadily with the onset of some chronic disease. It has been seen that people staying awake at night for any reason suffer from fatal diseases. So, it is recommended to exercise in the morning.

. Vitamin D3 levels can be easily taken care of during morning exercise than in the evening. Vitamin D3 is produced by sunlight along with generation of anti-cancerous substances in the body whereas synthetic Vitamin D3 tablets lack this ability, and it will just address the deficiency of Vitamin D3 and may make us vulnerable to cancer

. Whenever we are doing a particular thing, it should match or synchronize with our thoughts at the time doing that work e.g., when we are doing pooja /praying we think of GOD and nothing else or when we are cooking, we think of cooking only and not of studies or anything else. So, while exercising we should always think of good health and nothing else which is difficult in the evening but easier in the morning when we are mentally relaxed as compared to the evening. So, it is recommended to exercise in the morning.

2) Indoors or outdoor
Outdoors is always more beneficial than indoors for the following reasons
a. While exercising outdoors, we are exposed to the moving air current, which slowly cools our body as compared to indoors where there is less air flow. In A.C rooms our body does not generate heat easily or cools down too fast thus the quantity of secretions of hormone like dopamine, oxytocin, endorphins, serotonin, cortisol, etc. may get affected. So, always exercise outdoors as far as possible.
b. Treadmill walking and outdoor jogging or walking: Just give a thought that on the treadmill your ground is moving, and your body is as good as static and only legs are moving whereas while exercising outdoors, the ground is static and your whole body is moving forward. Secondly when outdoors the body is exposed from top to bottom to the moving air current pressure which is least while exercising on the treadmill.
c. Outdoor air current has some concentration of viruses and bacteria which can hardly infect but can sensitize the formation of antibodies in the body. This increases our immunity without our knowledge, and this may not happen when exercising indoors because the air current renewal is slow, and you are exposed to the same air repeatedly. Also, there are high chances that if indoor air is polluted or unhygienic, you will inhale it in concentrated form, especially the viruses and bacteria, etc. and fall sick repeatedly. So, always exercise outdoors as far as possible.
d. Exercising outdoors under sunlight can solve optimize Vitamin D3 levels as opposed to indoors leading to intake of synthetic Vitamin D3 (refer to the first point in same section).
e. Outdoor exercise is more relaxing as your vision is not restricted to the walls and ceilings but is open to the sky and the infinite surroundings, thus your eyes get good exercise. So, always exercise outdoors as far as possible.

3) Exercise on an empty stomach or filled stomach:
After a meal a good amount of blood is diverted to the abdomen to assist in digestion and absorption. If we start moderate to heavy exercise after meals, then, the blood is diverted to the muscles along with the abdominal area which may slow down digestion and absorption. Secondly, 2 major processes occurring at the same time (digestion and heavy exercise) is sometimes a bit difficult to handle for the body and the brain and as a consequence both are improperly done. Only non-exertional walk for 15 minutes after meals is recommended that too after the guidance of a homoeopathic doctor

4) Bowels and Bladder position
During exercise, peripheral reflexes to the respective areas in the brain increase and if your bowel and bladder are not empty, then the reflexes from the bladder (for urine) and the bowel (stool) also increase and you may need to answer nature’s call. Thus, your rhythm of exercise is broken. So, get your bowels and bladder cleared before you start exercising.

5) Clothing
Tremendous amounts of heat are generated in the deeper layers of the body when we exercise, and it is transported to the skin and then by the process of convection (air current) and radiation is transmitted out of the body into the surroundings. Thus, decreasing increased body heat internally helps us increase our endurance and the cells of the body are avoided from getting destroyed by hyperthermia (especially the cell membrane protein). In tight and wet clothing, air current is least between the skin and the clothing, so it is a bit difficult to lose heat into the surroundings easily, thereby trapping the heat internally. This may impact our health, especially the brain and deeper tissues and lessen our endurance. So, while exercising clothing
. Should not be wet
. Should be thin.
. Should be loose and not skintight.

6) Sleep effect
Good and sound sleep is must before any exercise. Approximately 7 hours of sleep in the night is recommended before exercising in the morning. Poor sleep hinders or causes an imbalance of the hormones like serotonin, dopamine, growth hormone, cortisol, etc. which plays an important role during exercise. Repair of major wear and tear of the muscles and joints that had occured during the whole day or from the previous day’s exercise takes place during good undisturbed sleep the following night. So, proper sleep is must before next morning exercise else exercise may injure our unrepaired joints and muscles or some time even may lead to sudden death. If sleep was not completed the previous night, we should skip exercises the next morning.

7) How much to walk every day
a) At least 45 minutes of brisk walk, power walk or 30 minutes of jogging or walking is recommended
b) After 30 minutes of walking our body gets heated and hormones like dopamine, oxytocin, serotonin, endorphin, etc. secretions are at the peak and the body is exposed to these good hormones for a longer time.
c) 45 minutes of exercise creates good endurance in us as compared to 15 to 30 minutes of exercise
d) Many people take into consideration around 10,000 steps a day and think that they have done adequate exercise. These 10,000 steps stretched over the course of the day are not that useful. Remember physical activity that does not increase your heartrate, respiratory rate, sweating, or generate heat in body is not exercise but is counted as routine work that increases waste products in the body and at the same time it is not flushed out of the body in proper time. This harms our body cells because the increase in heartrate, blood circulation rate per minute, and respiratory rate is not enough to flush out waste products in time. So do not rely on 10,000 steps in a day if you are not doing any exercise in the morning. In fact, if you exercise as per Teen Aahaar Mantra protocol, there is no need to check if you are walking 10,000 steps or not in a day.

8) Listening to music while exercising should be avoided
Reason : With music, your mind is diverted to something else and physically you are exercising. Thus, your behavior and thought are not getting synchronized. It is like keeping books open and thinking about something else like cooking or roaming in the garden etc. So, it is advisable not to listen to music while doing exercise. Be with nature and focus your mind on your healthy body.

Many other such instructions are there to be followed while doing exercise. To know more you can consult a homoeopathic doctor or call Dr Sanjay Chaube on 8356938355 or watch videos on channel TEEN AAHAAR MANTRA.