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Walking is Not Exercise – But What is Exercise? A Metarobic Perspective to Non-Aerobic Exercises Such as Tai Chi and Regular Paced Walking

9/28/2019

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Walking is not exercise, according to several fitness experts. Yet Google walking and aerobics, and uniformly you will read what a wonderful aerobic exercise it is. However, most sources state that you must walk briskly, at three or more miles per hour. Indeed, Runners World says that for a brisk walk, you must walk at a speed of four to five miles per hour, the same as a slow jog.(1) But what of walking at a more normal relaxed pace? I believe that the primary reason that aerobic health comes up as the main benefit of walking, is that when you google benefits of walking, there is no other category of exercise except aerobics to place it in.  

This stresses the importance of promoting research and awareness of Metarobic benefits of slower paced (or even stationary) exercises which focus on the breath and relaxation. Ever hear someone say that they are going for a relaxing walk? There is something relaxing about walking, and if coupled with abdominal breathing, walking can really maximize Metarobic benefits. To summarize what makes an exercise Metarobic versus aerobic, Metarobic exercises result in an measurable increase in blood oxygen saturation, diffusion, and oxygen metabolism, which can be measured with a medical quality pulse oximeter. See my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi for more information. Over 120 research studies are included, and over 50 case stories, supporting that slow-paced exercises have a measurable difference from aerobic exercises, with distinct benefits for health. (2)

Returning to whether all forms of walking are aerobic or not, many fitness experts and exercise physiologists note that pace is key. As stated by fitness expert Tom Holland, who asserts that “walking is not exercise,” he states that for exercise to be effective from an aerobic perspective, it needs to be “vigorous” and “sustained.” (3) Again, supporting the need for a Metarobic or similar perspective of how and why slower paced exercises benefit health.

Ryan Mathias, strength coach and author of the Mathias system, also notes that walking is NOT considered exercise (at least aerobic exercise), both according to his opinion and experience, and the standards set by the American College of Sports Medicine (ACSM) Guidelines (4,5).  Others have noted, that despite the tendency to include all forms of walking as moderate aerobic activity, it is in fact not aerobic unless fast paced.(6)  Dr. Harber and colleagues with the University of Alberta in Edmonton, Canada, are concerned that although people with health issues are encouraged to walk more, there didn't seem to be much focus on the effort that needs to go into the activity.(7) As noted by Dr. Harber, "…walking programs are great for people--they are motivating, and provide an excellent starting point for beginning an activity program. But to increase the effectiveness, one must add some intensity or "huff and puff" to their exercise.” But what of walking not fast enough for “huffing and puffing?”

This again supports the need for a Metarobic or similar perspective of how and why slower paced exercises benefit health.

Indeed, the ACSM and Physical Activity Guidelines Advisory Committee (PAGAC) 2018 report noted that although a normal walking pace may not be sufficient to categorize walking as a moderate aerobic exercise, step counts ranging from 7,000 to 9,000 steps per day may result in health benefits that are similar to the recommended 150 to 300 minutes of moderate-to-vigorous physical activity per week.(5) But the report does not address how walking does this from a physiological response – Metarobics does.

Once more supporting the need for a Metarobic or similar perspective of how and why slower paced exercises benefit health.

Based on target heart rate calculators, normal paced walking does not even generate low levels of aerobic heart rate, which at age 50 must fall in the 87-104 beats per minute range.(8) In my own studies of walking and heart rate, walking at a moderate pace for a 50-year-old male generated a heart rate in the range of 83-85 beats per minute. Although this does not even reach levels of low impact aerobics, it does result in a measurable increase in blood oxygen saturation, diffusion, and oxygen metabolism. A Metarobic effect.

What brought my attention back to the importance of promoting more research and education into the Metarobic effects of walking, in addition to my work with slower paced exercises such as tai chi, and stationary qigong exercises, is a family member who is undergoing surgery. The pre-op nurse stressed repeatedly the importance of walking as much as possible after surgery, in order to speed healing. But again, no distinction was made on walking speed. It is unlikely she meant power or speed walking. But as noted above, according to most exercise sites, as well as articles and research, fast paced walking is the only way to get aerobic benefits.

Which means that slower paced walking must result in benefits through other mechanisms of benefit. Enhanced blood oxygen saturation, diffusion and oxygen metabolism would explain these other mechanisms – Metarobic mechanisms. Surgeons say gentle walking is very important for circulation following surgery, to speed healing. They note circulation is important, but Metarobic theory explains why, related to the physiological effects of slower paced exercises which enhance circulation at the cellular level, particularly when focused on relaxation and the breath.
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Below is information shared to those who will be undergoing abdominal surgery. The first is essentially qigong (breathing exercise) instructions. Note the importance placed on walking to enhance healing in the second set of instructions (From Oxford University Hospitals: Physiotherapy advice after abdominal surgery). (9)
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* NOTE: Research discussed in “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi” supports how and why these exercises would help prevent chest, wound, and urine infections (indeed, infections of any kind), as well as benefits for clots, strength, fitness, and endurance.

Please share my work with Metarobics, so that more people can understand how and why these exercises benefit health, and how to maximize benefits. “Like” the Metarobics Facebook page for regular posts on a range of articles and case stories, and share these posts to help create awareness. If 100 people with 100 friends shared these posts, awareness of the importance of a Metarobic approach for exercises such as walking, tai chi, qigong, yoga, meditation, and other exercises, would have the potential to reach 10,000 people. If those people shared these posts, the number could be one million or more. To enhance health, and move tai chi and similar exercises from a fringe to a mainstream exercise, we need these shares. See my last three articles on “Why Metarobics?: Part One, Part Two, and Part Three” for further support as to why this is important .(10-12)

References.
  1. https://www.runnersworld.com/runners-stories/a20844065/what-are-the-right-walking-and-running-speeds/
  2. https://www.amazon.com/Mindful-Exercise-Metarobics-revolutionary-understanding/dp/1594396175
  3. https://www.chicagotribune.com/lifestyles/ct-xpm-2011-04-14-chi-walking-is-it-exercise-20110414-story.html
  4. https://mathiasmethod.com/walking-is-not-exercise/
  5. https://www.acsm.org/blog-detail/acsm-certified-blog/2019/06/14/walking-10000-steps-a-day-physical-activity-guidelines
  6. http://theconversation.com/is-walking-enough-exercise-we-asked-five-experts-94991
  7. https://www.sciencedaily.com/releases/2006/09/060920192536.htm
  8. https://www.verywellfit.com/target-heart-rate-calculator-3878160
  9. https://www.ouh.nhs.uk/patient-guide/leaflets/files/11733Pabdominal.pdf
  10. https://metarobics.org/mindbody-news/re-visiting-why-metarobic
  11. https://metarobics.org/mindbody-news/re-visiting-why-metarobics-part-two
  12. https://metarobics.org/mindbody-news/re-visiting-why-metarobics-part-three

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Re-Visiting "Why Metarobics - Part Three"

9/20/2019

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Recent newsfeeds stressed again the importance of a Metarobic understanding behind the benefits of Tai Chi. Researchers with Emory University School of Medicine stated that the most critical area to research is identification of the mechanisms underlying the benefits of Tai Chi for older adults. Metarobics does this, and the following articles further stress this need. In the first article, on a study on the benefits of Tai Chi for type 2 diabetes (Click HERE to read the article), the author stated that benefits for type 2 diabetes might be due to Tai Chi being a moderate form of exercise. The author further defined moderate exercise as: "Any activity that leaves you feeling warm and slightly breathless but still able to hold a conversation counts as moderate exercise.” If there is one thing about Tai Chi, it is that it does not leave you in any degree breathless. Indeed, the feeling can be described more as being “breathful.”   It has also been noted in an extensive review of Tai Chi studies that Tai Chi has no aerobic specific effects (1). 
 
Since there is no established category for these exercises, others have also tried to classify exercises such as Tai Chi and Qigong as a low impact or moderate form of aerobic exercise. Until the development of a Metarobic understanding, researchers have had no other “go to” for mechanisms of effect, for the many and sometimes dramatic benefits of Tai Chi. This approach has several drawbacks. The first being that it is inaccurate. Tai Chi has only a mild effect on heart rate, and when practiced correctly, does not raise it to even low impact aerobic levels. I have noticed that in an attempt to gain “aerobic” benefits, some teachers and practitioners have sped Tai Chi up, to the point of removing two of the primary benefits of Tai Chi – a relaxed body combined with slow deep breaths. These two elements increase unique Metarobic effects related to enhanced blood oxygen saturation, diffusion, and oxygen metabolism.(See “Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi" for details). It is my hope that in time, a Metarobic understanding of these exercises will help overcome the tendency to try to classify Tai Chi and related exercises as low impact aerobics, or as moderate exercise. As noted in my book, other researchers have also stated a need for such an evidence and theory based approach, from which to categorize and better study and promote these unique exercises. It is these exercises very nature as a slow moving, breath-focused relaxation exercise which results in such tremendous benefits for health and chronic conditions (again, see my book for more details).
 
The second article related to the importance of a Metarobic or similar understanding of Tai Chi and related exercises, was a tongue in cheek article by Simon Doonan, on her experiences with Tai Chi (Click HERE to read the article). In the article Simon notes that her husband came home from work, saw her doing Tai Chi, and thought she was having some sort of episode. She stated that she avoids trying to explain why she does Tai Chi, in part because there is no way to rationalize Tai Chi as “muscles toned” or “calories burned.” That as an exercise, it is intrinsically mysterious. I also appreciate the depths of Tai Chi, which at times can be quite “mysterious,” but it again stressed the need for promoting a Metarobic understanding of Tai Chi. It removes the WTF (noted below), with “Ah, so that’s why people do this.”
 
The WTF comes from Simon’s observation of the First Lady, Michelle Obama, learning Tai Chi while on a trip to China. Simon noted a frown and an expression that she described as “This won’t tone my arms. WTF?” Again, a Metarobic understanding will replace that with a smile and an “Ah, so that’s why I am doing this.” One final note, further stressing this point, comes from a reader comment: “Everybody over age 60 is Tai-curious. Everybody under 60 thinks it is utterly idiotic.” Metarobics replaces idiocy with understanding, including an understanding of the need for exercises such as Tai Chi and Qigong for chronic conditions, and answers the questions of the older “Tai-curious” group.
 
Citations
  1. Lee MS, Lee E, Ernst E. Is tai chi beneficial for improving aerobic capacity? A systematic review. British Journal of Sports Medicine. 2009 43; 569-573.
  2. Tai Chi Can Help Control Type 2 Diabetes. http://www.medicalnewstoday.com/releases/102387.php
  3. Is Tai Chi the New Yoga? http://www.slate.com/articles/life/doonan/2014/06/tai_chi_confessions_of_a_convert.html

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Re-Visiting “Why Metarobics - Part Two”

9/9/2019

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It was the experiences of my students with cancer which first got me looking at the effects of Tai Chi and related exercises, on oxygen use in the body. After collecting over 50 case stories from people who feel that Tai Chi and other Metarobic exercises had a dramatic effect on their cancer, many at death's door, it is important to address not just method of practice, but also dosage (frequency and duration). These are key factors in using Metarobic exercises as an effective adjunct to cancer care. Previous studies on cancer have found benefits for pain management and quality of life, but no direct effect on cancer. However, these studies had participants learning Tai Chi only two to three days a week, for an hour or so. They also used traditional formats of Tai Chi, which has a long learning curve.  From my own experiences, and those case stories which state the frequency and duration (dosage) of their practice, it may take daily practice, with several sessions throughout the day, before direct benefits are noted for cancer and various chronic conditions. 

This is consistent with Metarobic theory. If you suffer only a mild condition, or are looking for prevention, daily or regular weekly practice may be sufficient to maintain health. However, if you are facing death, disability or paralysis, maintaining a regular Metarobic practice two or three times a day (or even more, if warranted) may provide a viable option. This is why I am so motivated to develop a collaboration with an interested research center or university. If benefits for these exercises can be maximized by addressing Metarobic theory and addressing dosage, then this will be an important step for promoting and better understanding these exercises for health. Working with cancer patients can provide this first step. Metarobic theory supports that these exercises may have a direct effect on treating most forms of cancer, as well as for pain management and enhanced quality of life during treatment. For more information on this research, see Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi.

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