Why mindful movement is so calming

There's a lot a talk about the benefits of meditation. But there's something about meditation in motion that might be even more powerful, especially if you're not the type who tends to just "sit."

Called mindful movement practices, exercises like yoga, tai chi and qi gong merge meditation with gentle movement. It's a combination that benefits both mind and body.

Though these low-impact exercises are gentle and calming, regular practice will strengthen your muscles and improve posture and flexibility. But that's not all. Promising research suggests that yoga and other mindful movement practices contribute to your overall health and well-being, too.

"Studies show positive benefits of yoga for medical conditions as well as for mental health disorders," says Edward R. Laskowski, M.D., a professor of physical medicine and rehabilitation at Mayo Clinic College of Medicine and Science in Rochester, Minn. "And tai chi has been shown to increase balance and stability."

The benefits of mindful movement are still being studied, but it's believed it helps you:

• Relieve and manage stress
• Improve blood pressure, cholesterol and heart rate
• Relieve chronic pain
• Improve mental and emotional health
• Manage anxiety and depression symptoms
• Improve balance
• Sleep better
• Relieve low back and neck pain
• Quit smoking
• Manage weight, or lose weight if you're overweight or obese
• Relieve menopause symptoms, like hot flashes
• Relieve chronic pain, and improve your quality of life if you have chronic illnesses
• Be inspired to exercise and eat better

Getting started with mindful movement

The thought of trying something new can be intimidating, and mindful movement practices are no exception. But don't let that stop you. These practices are gentle, and most poses can be adapted to be done by just about anyone.

If you're ready to give them a try, keep these tips in mind:

• Seek expert guidance. When you first start out, it's best to get instruction from a certified instructor. However, that's not always possible, especially when you need to practice from home. In this case, take advantage of the wide variety of classes offered online.

  Look for classes that match your skill level and interests. For instance, you'll find classes of different styles, speeds and teaching methods. If you're new to mindful movement practices, start with beginner classes from an experienced instructor.

• Take it slowly. Start with simple, gentle poses.
• Continue to seek care for any health concerns. Talk to your doctor about your new routine. Use mindful movement practices as an addition to your healthy living plan, not as a replacement for existing treatments.