Ayurveda and Sports – Fit and Healthy with the “Science of Long Life”

At your desk, in the car, on the couch, at the dining table: Do you spend the vast majority of your day sitting? If so, you belong to the 55 to 75 percent of all people in modern industrial nations.

In this article, we want to tell you why Ayurveda has recommended regular exercise for thousands of years and how you can easily become fit and active with the "Science of Long Life".

Many scientific studies confirm what Ayurveda knew thousands of years ago: Regular physical activity develops muscles, strength, and posture, reduces body fat, improves digestion (Agni) and sleep, strengthens the immune system, prevents sluggishness, and delays aging.

“Sthiratva” (stability): This is how the Ayurvedic texts describe the benefits of daily physical activity. This refers not only to physical stability but also to mental, intellectual, and emotional stability.
According to Ayurveda, sports cleanse and optimize the "Shrotas" (Shrotas are transport channels within our organism where metabolism takes place). Blockages are released, stress is reduced, and our well-being is increased.

Joy and well-being are key
The ancient Vedic language "Sanskrit" uses the words "Krida" (playful, dancing) and Vyayama (physical exercises) for the term "sport," and this demonstrates the Ayurvedic principle of balance. Too much movement, such as overexertion or even pain, throws our organism out of balance just as much as too little. Ideally, we feel better and more energetic after exercise than before.

If we enjoy sports, we can motivate ourselves regularly. Therefore, it is best to choose a sport that suits you, your Dosha type, and your constitution.

Type-specific

For slender people with fine limbs and quick movements (referred to as Vata types in Ayurveda), slow, light sports that keep the body in continuous motion for 15-20 minutes are most suitable. These include hiking, swimming, dancing, and cycling. They should be particularly careful not to overdo sports and, in winter, possibly switch to indoor sports, as they do not tolerate cold as well.

People with a medium to strong build (Pitta types), who have good thermoregulation, can tolerate a little more physical exertion.

Suitable sports are: water sports such as swimming & surfing, all sports that are practiced outdoors (skiing, climbing, cycling, light jogging, and all ball and team sports).

People with a naturally stronger build (Kapha types) are often not as motivated but benefit particularly from regular physical activity. A Kapha type can also exercise more intensively and longer. Recommended sports: jogging, long-distance running, and rowing.

A warm-up phase is important for all groups of people.

How much exercise is healthy?
Ayurveda recommends daily physical activity as part of the daily routine, preferably during the Kapha period of the day (6:00 – 10:00 am).

Evening is the ideal time to relax, rest, and regenerate.

It is better to stay fit for 15 minutes to half an hour daily at 50% of your performance than to exhaust your body for two hours once or twice a week.

In summer, your daily "workout" should not take place in the midday heat. Generally, it is good to do more sports in autumn, winter, and spring than in summer.

"Healthy sport" from an Ayurvedic perspective means using half of your physical capacity. You should still be able to converse easily, sweat only slightly, your breathing becomes deeper, but you can inhale and exhale through your nose.

You should feel warm and not exhausted. If you like, include short intervals of higher intensity (approx. 80% of maximum load, until you start sweating). A heart rate monitor is ideal support and also provides guidance for determining your individual load control.

Build up your fitness slowly. Especially if you haven't exercised for a long time or are over 40, a medical check-up is advisable.

The Success Formula: Three Pillars of Fitness
Ayurveda recommends three pillars of physical activity: strength training (e.g., "Sun Salutation," dumbbell training), flexibility (e.g., yoga, stretching), and endurance (e.g., jogging, cycling, swimming, Nordic walking, brisk walking).

Eating before exercise?
Your last main meal (as low-fat as possible!) should have been two to three hours ago before you train. However, don't start with empty energy stores. A piece of fruit (banana, apple) is ideal.

Delicious and effective: Ayurvedic "Power Balls". As a pre-workout power snack or for strengthening after exercise. It is important to drink before, during, and after exercise. Try our Ayurvedic Fitness Sports Drink. Quickly made yourself!

You can find both recipes here.

You should avoid exercise...

• if you feel exhausted
• when sick
• if you are hungry or thirsty
• immediately before or after eating. Wait at least 2-3 hours after eating.
• Women should engage in no or very light exercise during menstruation, pregnancy, and for some time after childbirth – with the exception of certain yoga exercises and pregnancy/postnatal gymnastics, of course.

The Secret of Rasayanas

In Ayurveda, a variety of herbal and mineral mixtures (Rasayanas) are described. They contain not only highly concentrated nutrients, but their specific composition also unfolds a unique mode of action. The different ingredients complement and reinforce each other and can be optimally absorbed by the body. The most important Ayurvedic food supplement, Maharishi Amrit Kalash, demonstrably reduces cell-damaging substances, so-called "free radicals" (highly reactive oxygen molecule fragments that are produced in increased amounts under great stress), and also holistically supports the immune system.

The food supplement Sports Rasayana for athletes and active people consists of the Indian Amla fruit (Amalaki). In the Ayurvedic scriptures, it is attributed a natural anabolic (muscle-building) effect, as well as holistically nourishing and balancing properties.

Yoga Asanas

Yoga asanas are coordinated yoga postures that not only increase flexibility but also primarily improve body-mind coordination. However, they should only be learned from an experienced teacher.

Relaxation = Regeneration

An adequate regeneration phase is just as important as physical activity. During this phase, the body recovers and regains strength. A gentle massage with Ayurvedic massage oils relaxes tired limbs and joints. Enjoy soothing Ayurvedic aroma oils during the rest period. These can also create a pleasant atmosphere in the gym.

Regular mental relaxation is important for sustained success and inner balance. Transcendental Meditation is an ancient Vedic consciousness technique that is easy to learn and practice. Compared to other relaxation methods, it has proven its unique effectiveness in over several hundred scientific studies.

Elite Sports

These Ayurvedic tips are only partially applicable to professional athletes, as they need to train more to achieve peak performance. We recommend that they reduce the damage caused by "free radicals" by taking appropriate dietary supplements. Furthermore, they should adhere particularly strictly to daily regeneration phases and undergo a Panchakarma cure (Ayurvedic cleansing therapy) twice a year.

Professional athletes report that these measures both enhance their performance and improve their health.

Have fun with sports,
Your Maharishi Ayurveda team