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Ayurveda classics have defined the term vyayama on the basis of its health benefits or the desired outcomes. Although vyayama indicates physical exercise, not every type of exercise people routinely perform in today's time, is called as vyayama. The type of physical exercise which fulfills the criteria given below is only eligible to be called as vyayama and should be incorporated in daily routine. Acharya Charaka has defined vyayama as below,   

Ayurveda classics have defined the term vyayama on the basis of its health benefits or the desired outcomes. Although vyayama indicates physical exercise, not every type of exercise people routinely perform in today's time, is called as vyayama. The type of physical exercise which fulfills the criteria given below is only eligible to be called as vyayama and should be incorporated in daily routine. Acharya Charaka has defined vyayama as below,   

<blockquote>शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी| देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्|| - (Char. Samh.7.31)<ref>Charaka Samhita (Sutrasthanam Adhyayam 7 Sutram 31)</ref> </blockquote>Meaning: That movement of limbs of body which is performed to gain strength and firmness is called as Vyayama and it should be done in optimum amount.  

<blockquote>शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी| देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्|| - (Char. Samh.7.31)<ref>Charaka Samhita (Sutrasthanam Adhyayam 7 Sutram 31)</ref> </blockquote><blockquote>''śarīraceṣṭā yā ceṣṭā sthairyārthā balavardhinī| dehavyāyāmasaṅkhyātā mātrayā tāṁ samācaret|| - (Char. Samh.7.31)''</blockquote>Meaning: That movement of limbs of body which is performed to gain strength and firmness is called as Vyayama and it should be done in optimum amount.  

From the above definition of vyayama, it is clear that, the ultimate aim of doing vyayama should be to gain strength and endurance. If any physical activity performed in the name of vyayama is leading to weakness or fatigue and does not aid in gaining strength then it should not be considered as vyayama. The reason behind this clear distinction is, vyayama is recommended in daily regime of an individual which is supposed to enhance the energy levels of one's body and mind. But, if the physical exercise done in daily routine is on the contrary leading to fatigue, it will reduce one's capacity to efficiently perform other daily activities. Thus, only that type and amount of physical exercise which generates strength and endurance in body is known as Vyayama.  

From the above definition of vyayama, it is clear that, the ultimate aim of doing vyayama should be to gain strength and endurance. If any physical activity performed in the name of vyayama is leading to weakness or fatigue and does not aid in gaining strength then it should not be considered as vyayama. The reason behind this clear distinction is, vyayama is recommended in daily regime of an individual which is supposed to enhance the energy levels of one's body and mind. But, if the physical exercise done in daily routine is on the contrary leading to fatigue, it will reduce one's capacity to efficiently perform other daily activities. Thus, only that type and amount of physical exercise which generates strength and endurance in body is known as Vyayama.  

Acharya Vagbhata has also defined the term Vyayama in a different way. He says, the physical activity which requires efforts or generates strain on body is called as Vyayama.  <blockquote>शरीरायासजननं कर्म व्यायाम उच्यते| <ref>Ashtanga Hrudayama (Sutrasthanam Adhyaya 2 Sutram 10)</ref></blockquote>Also, various dictionary meanings of the term Vyayama suggest that the activity which requires efforts and causes shrama (strain) on body is called as vyayama. Although vyayama requires efforts and generated strain on the body, it is transient and the ultimate result is increase in strength and firmness of body.   

Acharya Vagbhata has also defined the term Vyayama in a different way. He says, the physical activity which requires efforts or generates strain on body is called as Vyayama.  <blockquote>शरीरायासजननं कर्म व्यायाम उच्यते| (Asht. Hrud 2.10)<ref>Ashtanga Hrudayama (Sutrasthanam Adhyaya 2 Sutram 10)</ref></blockquote><blockquote>''śarīrāyāsajananaṁ karma vyāyāma ucyate| (Asht. Hrud 2.10)''</blockquote>Also, various dictionary meanings of the term Vyayama suggest that the activity which requires efforts and causes shrama (strain) on body is called as vyayama. Although vyayama requires efforts and generated strain on the body, it is transient and the ultimate result is increase in strength and firmness of body.   

== Difference between Vyayama and Asanas ==

== Difference between Vyayama and Asanas ==

Asanas are the most popular aspect of hatha yoga practiced today. According to yogashastra, asana practice is considered important since it helps to keep the physical body healthy. Although Asanas and vyayama both focus on the health of physical body they are different in many aspects from each other and thus are not replaceable. Asana is defined as 'the physical posture that generates stability with comfort' as per Patanjali yogasutras. (P.Y. Sutra 2.46).  <blockquote>स्थिरं सुखं आसनं (P.Y. Sutra 2.46). </blockquote>Asana is supposed to be a steady and comfortable posture and the movement of limbs is not expected once the posture is adopted. Thus, practice of asana produces mental equilibrium and prevents fickleness of mind. While vyayama performed with efforts involves movement of limbs, generates transient strain on body and develops physical strength.   

Asanas are the most popular aspect of hatha yoga practiced today. According to yogashastra, asana practice is considered important since it helps to keep the physical body healthy. Although Asanas and vyayama both focus on the health of physical body they are different in many aspects from each other and thus are not replaceable. Asana is defined as 'the physical posture that generates stability with comfort' as per Patanjali yogasutras. (P.Y. Sutra 2.46).  <blockquote>स्थिरं सुखं आसनं (Patanjal Yogasutra 2.46) </blockquote><blockquote>''sthiraṁ sukhaṁ āsanaṁ (Patanjal Yogasutra 2.46)''</blockquote>Asana is supposed to be a steady and comfortable posture and the movement of limbs is not expected once the posture is adopted. Thus, practice of asana produces mental equilibrium and prevents fickleness of mind. While vyayama performed with efforts involves movement of limbs, generates transient strain on body and develops physical strength.   

== Difference between exertion and exercise ==

== Difference between exertion and exercise ==

Although vyayama involves movement of limbs not all the body movements can be called as vyayama. Acharya Sushruta has given an example of it while explaining what type of body movements can be termed as vyayama and how any random movement differs from vyayama. He says, a movement like lifting heavy weights of any kind in order to complete some household task can not be termed as vyayama. However walking can be a type of vyayama when done in moderate amount. Appropriate body movements identified as vyayama when doen in an amount which brings about lightness in the body are termed as vyayama. When one indulges in excessive physical activity or vyayama which generates fatigue and symptoms like giddiness, it is called as exertion and not vyayama or exercise.  

Although vyayama involves movement of limbs not all the body movements can be called as vyayama. Acharya Sushruta has given an example of this while explaining what type of body movements can be termed as vyayama and how any random movement differs from vyayama. He says, a movement like lifting heavy weights of any kind in order to complete some household task can not be termed as vyayama. However walking can be a type of vyayama when done in moderate amount. Appropriate body movements identified as vyayama when doen in an amount which brings about lightness in the body are termed as vyayama. When one indulges in excessive physical activity or vyayama which generates fatigue and symptoms like giddiness, it is called as exertion and not vyayama or exercise.(Chakrapani - cha su 7/31)

An example of walking is given in this context. When walking will be called as vyayama and when not, can be understood by the after effects of it as described by Acharya Sushruta. <blockquote>“यत्तु चङ्क्रमणं नातिदेहपीडाकरं भवेत्| तदायुर्बलमेधाग्निप्रदमिन्द्रियबोधनम्” | (सु.चि.अ.२४) </blockquote><blockquote>''"yattu caṅkramaṇaṁ nātidehapīḍākaraṁ bhavet| tadāyurbalamedhāgnipradamindriyabodhanam" |''</blockquote>

 

An example of walking is given in this context. When walking will be called as vyayama and when not, can be understood by the after effects described by Acharya Sushruta. <blockquote>“यत्तु चङ्क्रमणं नातिदेहपीडाकरं भवेत्| तदायुर्बलमेधाग्निप्रदमिन्द्रियबोधनम्” (सु.चि.अ.२४) (Chakrapani - cha su 7/31)</blockquote>

== Benefits of vyayama ==

== Benefits of vyayama ==

The health benefits of vyayama are described in depth in Ayurveda treatises. Although the definition of 'Vyayama', mentioned earlier speaks about gaining strength and firmness of body through vyayama, it is not the only benefit vyayama gives. Acharya Charaka has listed the health benefits of vyayama as below,

The health benefits of vyayama are described in depth in Ayurveda treatises. Although the definition of 'Vyayama', mentioned earlier speaks about gaining strength and firmness of body through vyayama, it is not the only benefit vyayama gives. Acharya Charaka has listed the health benefits of vyayama as below,<blockquote>लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता | दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते| (Char. Samh. Sutra 7/32)</blockquote><blockquote>''lāghavaṁ karmasāmarthyaṁ sthairyaṁ duḥkhasahiṣṇutā | doṣakṣayo'gnivr̥ddhiśca vyāyāmādupajāyate| (Char. Samh. Sutra 7/32)''</blockquote>At another instance, while listing the best sources of gaining particular quality in body, Acharya Charaka has described Vyayama to be the best act which generates stability. This can also refer to the anti-ageing effects of vyayama. <blockquote>व्यायामः स्थैर्यकराणां (C.su 25/40)</blockquote><blockquote>''vyāyāmaḥ sthairyakarāṇāṁ (C.su 25/40)''</blockquote>Additionally, adorning desired shape to the body by toning the muscles and also reducing the meda (equivalent to fats or adipose tissue in body) are some other positive effects of vyayama listed by Acharya Sushruta.<blockquote>लाघवं कर्मसामर्थ्यं दीप्तोऽग्निर्मेदसः क्षयः| विभक्तघनगात्रत्वं व्यायामादुपजायते||१०||</blockquote><blockquote>''lāghavaṁ karmasāmarthyaṁ dīpto'gnirmedasaḥ kṣayaḥ| vibhaktaghanagātratvaṁ vyāyāmādupajāyate||10||''</blockquote>In Sushruta Samhita, Acharya Sushruta describes in detail the effects of vyayama on various health aspects of a human being. (Su chi 24/ 39-45) Those are as follows,

 

लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता | दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते||३२|| (Char. Samh. Sutra 7/32)

 

At another instance, while listing the best sources of gaining particular quality in body, Acharya Charaka has described Vyayama to be the best act which generates stability. This can also refer to the anti-ageing effects of vyayama.  

 

व्यायामः स्थैर्यकराणां (C.su 25/40)

 

Additionally, adorning desired shape to the body by toning the muscles and also reducing the meda (equivalent to fats or adipose tissue in body) are some other positive effects of vyayama listed by Acharya Sushruta.

 

लाघवं कर्मसामर्थ्यं दीप्तोऽग्निर्मेदसः क्षयः| विभक्तघनगात्रत्वं व्यायामादुपजायते||१०||

 

In Sushruta Samhita, Acharya Sushruta describes in detail the effects of vyayama on various health aspects of a human being. (Su chi 24/ 39-45) Those are as follows,

# शरीरोपचयः - Body building, growth, development

# शरीरोपचयः - Body building, growth, development

# कान्तिः - enhances complexion of skin

# कान्तिः - enhances complexion of skin

# ज्वरः - fever  

# ज्वरः - fever  

# छर्दि - vomiting  (Char. Samh. 7/33)

# छर्दि - vomiting  (Char. Samh. 7/33)

While explaining the effects of excess vyayama and other activities like excessive talking, walking, sexual activity etc, Acharya Charaka has given a simile to make the description more vivid. He says, <blockquote>.......गजं सिंह इवाकर्षन् सहसा स विनश्यति|| (Char. Samh. 7/35)</blockquote><blockquote>Meaning: one who indulges in such activities excessively suddenly perishes like a lion trying to drag an (huge) elephant. </blockquote>Thus, excess vyayama is harmful and should be avoided.   

While explaining the effects of excess vyayama and other activities like excessive talking, walking, sexual activity etc, Acharya Charaka has given a simile to make the description more vivid. He says, <blockquote>.......गजं सिंह इवाकर्षन् सहसा स विनश्यति|| (Char. Samh. 7/35)</blockquote><blockquote>''.......gajaṁ siṁha ivākarṣan sahasā sa vinaśyati|| (Char. Samh. 7/35)''</blockquote><blockquote>Meaning: one who indulges in such activities excessively suddenly perishes like a lion trying to drag an (huge) elephant. </blockquote>Thus, excess vyayama is harmful and should be avoided.   

== How to know how much exercise should be done by an individual? ==

== How to know how much exercise should be done by an individual? ==

वयोबलशरीराणि देशकालाशनानि च | समीक्ष्य कुर्याद्व्यायाममन्यथा रोगमाप्नुयात् | (Sush. Samh. 24/48)  

वयोबलशरीराणि देशकालाशनानि च | समीक्ष्य कुर्याद्व्यायाममन्यथा रोगमाप्नुयात् | (Sush. Samh. 24/48)  

Signs of sufficient vyayama are also given. (Char. Samh 7)

Signs of sufficient vyayama are also given. (Char. Samh 7)

# गात्राणा लाघवम्

# गात्राणा लाघवम्

# हृदयाद्युपरोधश्च  

# हृदयाद्युपरोधश्च  

Acharya Vagbhata recommends Ardhashakti (Ardha-half, Shakti-strength & stamina) vyayama as a part of daily regime. At the same time, he states the prerequisite for performing ardhashakti vyayama daily. He clearly mentions that vyayama in such capacity as a daily regime should be performed by one who regularly takes unctuous food (i.e. does not cut the fats completely in daily diet) and is not already weak.<ref name=":0">Ashtanga Hrudayam (Sutrasthanam Adhyaya 2 Sutra 11-12)</ref> Others should consciously decide the amount of vyayama or seek [[Vaidya (वैद्यः)|Vaidyas]] advice regarding the same. <blockquote>अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः| (A.H.S.2/11)</blockquote>Also, the level of vyayama one does should be adjusted as per the Rtu (season)   

Acharya Vagbhata recommends Ardhashakti (Ardha-half, Shakti-strength & stamina) vyayama as a part of daily regime. At the same time, he states the prerequisite for performing ardhashakti vyayama daily. He clearly mentions that vyayama in such capacity as a daily regime should be performed by one who regularly takes unctuous food (i.e. does not cut the fats completely in daily diet) and is not already weak.<ref name=":0">Ashtanga Hrudayam (Sutrasthanam Adhyaya 2 Sutra 11-12)</ref> Others should consciously decide the amount of vyayama or seek [[Vaidya (वैद्यः)|Vaidyas]] advice regarding the same. <blockquote>अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः| (A.H.S.2/11)</blockquote><blockquote>''ardhaśaktyā niṣevyastu balibhiḥ snigdhabhojibhiḥ| (A.H.S.2/11)''</blockquote>Also, the level of vyayama one does should be adjusted as per the Rtu (season)   

== Rtu in which vyayama should be avoided ==

== Rtu in which vyayama should be avoided ==

The amount of vyayama should be adjusted as per the ongoing Rtu (Season). Ayurveda believes that the strength of an individual varies as per the seasons and thus the level pf vyayama should also be altered as per the season in order to get maximum benefits and lower the possibility of adverse effects. Ayurveda acharyas have described [[Rutucharya (ऋतुचर्या)|Rutucharya]] i.e. the favourable code of conduct, diet and lifestyle for humans for all 6 Rutus.  

The amount of vyayama should be adjusted as per the ongoing Rtu (Season). Ayurveda believes that the strength of an individual varies as per the seasons and thus the level pf vyayama should also be altered as per the season in order to get maximum benefits and lower the possibility of adverse effects. Ayurveda acharyas have described [[Rutucharya (ऋतुचर्या)|Rutucharya]] i.e. the favourable code of conduct, diet and lifestyle for humans for all 6 Rutus.  

Among 6 Rutus namely, Vasant, Grishma, Varsha, Sharad and Hemant, it is advised to avoid or skip vyayama in Grishma and Varsha Rutu.<ref>[[Charaka Samhita (Sutrasthanam Adhyaya 6 Sutra 29, 35)|Charaka Samhita (Sutrasthanam Adhyaya 6 Sutra 29, 35]])</ref> In all other seasons, vyayama can be performed daily but in moderation. In cold season (Shishir and Hemant Rutu) and Vasant Rutu; Vyayama can be performed in half the strength of individual i.e. in little extra amount. <ref name=":0" />

Among 6 Rutus namely, Vasant, Grishma, Varsha, Sharad and Hemant, it is advised to avoid or skip vyayama in Grishma and Varsha Rutu.<ref>Charaka Samhita (Sutrasthanam Adhyaya 6 Sutra 29, 35)</ref> In all other seasons, vyayama can be performed daily but in moderation. In cold season (Shishir and Hemant Rutu) and Vasant Rutu; Vyayama can be performed in half the strength of individual i.e. in little extra amount. <ref name=":0" />

== Need of fat intake in those who regularly exercise ==

== Need of fat intake in those who regularly exercise ==