In
the past, before the development of modern technology, most people's daily
routine involved considerable physical activity, including walking and various
kinds of labor involving bodily movement and effort. It might seem that they
should not have needed additional physical exercise for the sake of their
health. Yet Rambam, writing over eight hundred years ago, stated definitively:
"As long as a person exercises and exerts himself a lot. illness will not
come upon him and his strength will increase." Even then, Rambam saw the
need to emphasize the importance of physical activity to health - which means
it's even more important today! Means of transport, sophisticated machines and
electrical equipment that does our work for us at the push of a button have made
our lives easier in amazing ways. But by saving us a considerable amount of
physical effort, they have taken from us many natural opportunities to use and
exercise our bodies. The problem is especially great among those whose daily
"activity" is mostly sitting, including office workers, drivers and
students in Yeshiva. Added to the problem is today's average daily diet, which
is richer than in the past, especially in fats and sugars. Inadequate physical
activity and unhealthy diet are at the root of many of the health problems and
illnesses with which people today are afflicted. Today, it is more important
than ever to set regular times in our daily schedule for some kind of
health-promoting physical activity. The need is even greater for those of us whose
day involves limited physical activity. Each one of us needs to find the right
kind of activities that will help us to maintain and enhance our bodily fitness
and reduce the risks of illness. In the wider world there is ever-growing
awareness of the need for extra physical activity and a heavy investment in
activities whose declared purpose is improving fitness, health-maintenance and
prevention of illness. Yet in fact, the pursuit of these goals has turned into
a culture of its own that puts the main emphasis on cultivation of the body and
bodily appearance and its ability to derive the greatest enjoyment from life.
This culture has spawned a complete industry of sports events, media coverage,
advertising, fitness centers, equipment, factories, stores and so on, involving
enormous sums of money. Sport and exercise become idolatry when their essential
goal is development of the body and physical fitness for the sole sake of enjoy
the material pleasures of life. For Jews who keep the Torah and the Mitzvos, the
true purpose of engaging in the physical activities that promote health is to
make the body a fit instrument for the service of God. Many people think that
keeping fit requires hard exercises and sophisticated equipment. This is a
mistake! Many simple activities can be equally if not more effective in
promoting health than many popular kinds of exercise. For example a brisk 20-30
minute walk three or four times a week can provide the quota of physical
activity necessary to maintain fitness better than a complicated exercise
system. The Rambam in his well-known Hanhagas
HaBri'us, "The Guide to Health",defines the kind of physical
activity that is healthy in the following way: "Exercise is a form of
activity involving bodily movements that may be strong or gentle or a
combination of the two and which cause changes in the person's breathing, which
becomes more rapid." The Rambam's definition corresponds to the
"aerobic" exercise recommended by present-day specialists, a steady,
non-stop activity that involves a certain degree of effort and leads to
increased rates of blood circulation and breathing without putting strain on
the heart and lungs. Brisk walking is one such activity, stimulating the blood
circulation without putting a strain on the breathing. Other examples include
running (even in place), dancing, swimming, etc. To achieve the desired
results, the activity should be sustained for up to 40 minutes and no less than
15 minutes, and it should be carried out 3-4 times a week. Activity of this kind
increases the body's ability to keep up physical activity and effort for
sustained periods. Other kinds of physical movements that have an important
role in keeping us fit and healthy are those that require various body parts to
apply force against some kind of resistance, exercising the muscles and
increasing their strength and endurance. While weight-lifting and exercise
machines may be used for this kind of exercise, many everyday activities
provide opportunities for the kind of movements that are beneficial to health,
such as climbing stairs rather than using an elevator, carrying shopping, many
kinds of house work and even kneading dough. Movements that involve stretching
different parts of the body are also important in developing muscle and joint flexibility,
giving increased freedom of movement and contributing to a relaxed bodily
feeling. Such moveme also reduce the danger of muscle and joint injuries,
including pulled muscles and sprains. Each person needs to find the kinds of
exercises that are suit him or her personally. Exercise can help in many cases
of neck, shoulder and back pain as well as other physical problems. It is worth
raising the subject with your doctor. God gives most people the gift of
physical fitness and flexibility in their childhood, but this precious gift is
easily lost unless we ourselves take proper care of it. The best way to protect
our health is by developing healthy habits from the earliest age, of which one
of the most vital is regular exercise. The need for physical activity begins in
childhood. Physical activity is essential to build strong bones and muscles,
maintain muscle and joint flexibility and develop the endurance of the
respiratory and blood circulation systems. The positive effects of healthy
levels of physical activity in children are seen immediately, while the
long-term benefits include general strength and flexibility, healthy blood
pressure, healthy weight, overall good feeling, confidence and a willingness to
get the best out of what God has granted us, physically and mentally. People
often imagine children as being active and busy running, climbing, jumping and
playing - but in fact, the picture is not accurate. Many children are not
sufficiently physically active. Children who do not have sufficient opportunities
to exercise their bodies become tired, lazy and indifferent. It is our duty to
teach our children the importance of physical activity and to provide them with
suitable opportunities. The need for physical activity by children on a regular
basis starts at the age of about two. The activity should be in the form of
"play". One of the best places for healthy play is on the play
equipment in the public park. There is no need for the child to feel he is
involved in "physical activity": he plays and enjoys himself. The
most beneficial games are those that require greater physical effort than
regular activities, such as those that involve running, jumping, climbing and
so on. When it is not possible to play on play equipment, parents should use
their imaginations in providing the children with healthy activities. For good
results, the activity should continue for at least 15-30 minutes, several times
a week. Children's play should be under supervision to avoid accidents. The
need for physical activity continues and indeed increases as children grow
older and enter puberty and adolescence. The need of girls for physical
activity may be met with games like skipping rope and other children's games,
movement and dance. Household tasks involving some kind of physical effort -
from washing floors to kneading dough - also fulfil part of the need for
physical exercise. In the case of boys and young men who spend much of their
day sitting studying Torah, the need for additional physical activity is
greater. Not only will this contribute to their health and fitness, it will
also increase their alertness, concentration and ability to think. As the boys
grow older, their hours of study are longer and their free time becomes
increasingly limited. Parents must help them to take advantage of simple,
everyday activities to give their bodies exercise. Encourage your children to
go on foot instead of by bus etc. when this is possible, to climb the stairs
instead of using the elevator, and so on. Help your children make it a habit to
take a brisk walk for at least 15-20 minutes 3-4 times a week. Friends can go
in pairs or groups at a pace that is sufficiently relaxed to allow for
conversation without being too slow. Students can use the time spent walking
mentally reviewing their studies, listening to a class on a walkman or thinking
their thoughts. Consult with a doctor or fitness specialist about simple
exercises for strength, flexibility and general fitness. Use vacation times for
physical activities that time does not permit during the rest of the year. It
would be desirable if more educational institutions would organize camps of the
kind that combine swimming and holiday activities with study in a relaxed
environment. Encourage the children to dance energetically on Simchas Torah and
other joyous celebrations. Dancing is good for the body and the soul! Regular
deep breathing helps supply the body with flesh oxygen and stimulates blood
circulation. This refreshes and energizes the body, making us more alert and
energetic, and at the same time more relaxed. Many people's breathing is too
shallow, leading to a loss of energy and clarity, nervousness and lowered
resistance to illness. Parents should learn the following simple breathing
exercise and teach it to their children: breathe in steadily, letting the lungs
swell with air until they are full to capacity. Hold the air in the lungs for a
few seconds, then release it in a slow, complete exhalation. Ten slow, deep
breaths before going to sleep, on rising in the morning, when feeling tired, at
times of strain or on any other occasion provide immediate relaxation and
stimulation.
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