The Ayurvedic Guide to Exercise: How, When, and How Much?

Ayurvedic Daily Routine: Dinacharya Certification Course, Section 9, Lecture 74

Introduction

Exercise is an essential part of a healthy lifestyle. But have you ever wondered if there’s a right way, a right time, or even a right season to work out? According to Ayurveda, the ancient Indian system of medicine, exercise isn’t just about moving your body—it’s about aligning with nature and your body’s unique constitution.

Let’s dive into how Ayurveda answers these fundamental questions about exercise: How should we exercise? How much is ideal? And when is the best time to do it?

How Should You Exercise?

The beauty of Ayurveda is its flexibility. It does not enforce one specific workout for everyone. Instead, it recommends choosing exercises based on your body’s needs, lifestyle, and current health condition.

You can choose from various types of physical activity, such as:

• Yoga: A holistic approach that balances the body and mind.
• Walking or Jogging: Gentle and effective for all body types.
• Traditional Indian Exercises: Dand Baithak (a form of squats and push-ups), wrestling, or Surya Namaskar.
• Strength Training or Cardio: If suitable for your body constitution and stamina.

The key takeaway? Listen to your body and opt for exercises that feel right.

How Much Exercise is Ideal?

This is where Ayurveda offers a unique perspective. Unlike modern fitness trends that push extreme workouts, Ayurveda recommends moderation and balance.

The Golden Rule: Exercise to Half Your Strength

According to the ancient text Ashtanga Hridaya, a person should exercise only to the extent that they use half of their strength. But what does that mean in practical terms?

• You should never exercise to the point of exhaustion.
• You should feel energized, not drained, after a workout.
• The goal is gradual progress, not sudden overexertion.

If you are completely exhausted, excessively sore, or struggle to get out of bed the next day, you’ve gone too far. Instead, follow a gradual and sustainable approach.

When Should You Exercise?

The Best Seasons for Exercise

Ayurveda recognizes that different seasons influence our body’s metabolism and energy levels. It recommends three specific seasons as the best time to start or engage in rigorous exercise:

1. Hemant Ritu (Winter) – The cold weather boosts metabolism, making it the ideal time for strength training and endurance exercises.
2. Shishir Ritu (Late Winter) – Similar to winter, this period keeps digestion strong and supports muscle building.
3. Vasant Ritu (Spring) – This is the best time to burn excess fat and remove accumulated toxins, making exercise highly beneficial.

Seasons to Be Cautious About

• Summer (Grishma Ritu): The heat can cause excessive sweating, dehydration, and increase pitta dosha. Avoid intense workouts and opt for cooling exercises like gentle yoga or swimming.
• Monsoon (Varsha Ritu): High humidity can make the body sluggish. Keep workouts light and prioritize flexibility-based exercises.

Best Time of the Day to Exercise

• Morning (Brahma Muhurta, before sunrise): Best for yoga, pranayama, and light exercises.
• Early Morning (6 AM – 10 AM): Ideal for intense workouts as the body has higher energy levels.
• Evening (4 PM – 6 PM): Suitable for moderate exercise if you cannot exercise in the morning.

Avoid exercising late at night as it can disturb sleep and digestion.

Why Over-Exercising is Harmful

In today’s world, extreme fitness routines have become the norm. However, Ayurveda warns against over-exercising as it can cause:

• Increased Vata Dosha, leading to joint pain and dryness.
• Excess Pitta Dosha, resulting in inflammation and overheating.
• Weak digestion, fatigue, and weakened immunity.

Balance is key! Exercise should energize, not exhaust your body.

Practical Ayurvedic Exercise Tips

Here’s how you can follow Ayurvedic principles for exercise:

1. Start slow and gradually build stamina – Sudden intense workouts shock the body.
2. Adjust exercise based on the season – Exercise more in winter and spring, less in summer.
3. Do not exercise on a full stomach – Leave at least 2 hours between eating and working out.
4. Listen to your body – Rest when needed; do not push through pain.
5. Cool down properly – Always end with a few minutes of relaxation like Shavasana (corpse pose) to allow the body to recover.
6. Hydrate with warm water – Cold drinks can slow digestion and circulation.

Conclusion

Ayurveda’s approach to exercise is based on balance, sustainability, and aligning with natural rhythms. By exercising in moderation, choosing the right time, and listening to your body, you can experience long-term benefits without harming your health.

So, the next time you roll out your yoga mat or put on your running shoes, ask yourself: Am I exercising in harmony with my body’s needs and nature’s cycles? That’s the Ayurvedic way to fitness!