Vyayama (व्यायामम्)
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Vyayama is the samskrit term which means physical exercise. All the classical treatises on Ayurveda have clearly stated the importance of Vyayama, its effects, ideal time for vyayama and all other health aspects of Vyayama clearly. It is considered as an integral part of daily regimen of an individual i.e. Dinacharya as per Ayurveda.
Definition
Ayurveda classics have defined the term vyayama on the basis of desired outcomes from vyayama. Although vyayama indicates physical exercise, not every type of exercise people routinely perform in today's era, is called as vyayama. Instead the type of physical exercise which fulfills the criteria given in definition of vyayama is only eligible to be called as vyayama. Acharya Charaka has defined vyayama as below,
शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी| देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्|| - (Char. Samh.7.31)[1]
Meaning: That movement of limbs of body which is performed to gain strength and stability is called as Vyayama and it should be done in optimum amount.
From this definitions of vyayama, it is clear that, the ultimate aim of doing vyayama should be the gain of strength and endurance. If any physical activity performed as vyayama leads 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 perform further daily activities efficiently. Thus that type and amount of physical exercise which generates strength and endurance in body is known as Vyayama.
Difference between Vyayama and Asanas
One more definition of vyayama which is based on its transient effect on physical body is given by Acharya Vagbhata. The physical activity which requires efforts or generates strain on body is called as Vyayama.
शरीरायासजननं कर्म व्यायाम उच्यते| [2]
This definition differentiates vyayama from Asanas in yoga. Asanas are not supposed to generate strain or effort only then they produce desired effects in body systems.
Difference between exertion and exercise
या च इष्टा अभिप्रेता, एतेन भारहरणाद्याऽनिष्टा कार्यवशात् क्रियमाणा चेष्टा निरस्यते, चङ्क्रमणरूपा तु क्रिया प्राप्यते| स्थैर्यं स्थिरता शरीरस्य, तदर्था| मात्रया अनपायिपरिमाणेन; एतावती चेयं शरीरचेष्टा मात्रावती यावत्या लाघवादयो वक्ष्यमाणा भवन्ति, चेष्टातियोगवक्ष्यमाणाश्च श्रमभ्रमादयो [१] न भवन्ति| सुश्रुतेऽप्युक्तं- “यत्तु चङ्क्रमणं नातिदेहपीडाकरं भवेत्| तदायुर्बलमेधाग्निप्रदमिन्द्रियबोधनम्” (सु.चि.अ.२४) इति||३१||
(Chakrapani - cha su 7/31)
Benefits of vyayama
लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता [१] |
दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते||३२|| C.S.7
व्यायामः स्थैर्यकराणां (C.su 25/40)
लाघवं कर्मसामर्थ्यं दीप्तोऽग्निर्मेदसः क्षयः|
विभक्तघनगात्रत्वं व्यायामादुपजायते||१०||
Su chi 24--
शरीरोपचयः कान्तिर्गात्राणां सुविभक्तता |
दीप्ताग्नित्वमनालस्यं स्थिरत्वं लाघवं मृजा ||३९||
श्रमक्लमपिपासोष्णशीतादीनां सहिष्णुता |
आरोग्यं चापि परमं व्यायामादुपजायते ||४०||
न चास्ति सदृशं तेन किञ्चित् स्थौल्यापकर्षणम् |
न च व्यायामिनं मर्त्यमर्दयन्त्यरयो बलात् [२] ||४१||
न चैनं सहसाऽऽक्रम्य जरा समधिरोहति |
स्थिरीभवति मांसं च व्यायामाभिरतस्य च ||४२||
व्यायामस्विन्नगात्रस्य [३] पद्भ्यामुद्वर्तितस्य [४] च |
व्याधयो नोपसर्पन्ति सिंहं क्षुद्रमृगा इव ||४३||
वयोरूपगुणैर्हीनमपि कुर्यात् सुदर्शनम् |
व्यायामं कुर्वतो नित्यं विरुद्धमपि भोजनम् ||४४||
विदग्धमविदग्धं वा निर्दोषं परिपच्यते |
व्यायामो हि सदा पथ्यो बलिनां स्निग्धभोजिनाम् ||४५||
Adverse effects of excessive vyayama
श्रमः क्लमः क्षयस्तृष्णा रक्तपित्तं प्रतामकः|
योऽतिमात्रं निषेवते|
गजं सिंह इवाकर्षन् सहसा स विनश्यति||३५|| C S 7
अतिव्यायामतः कासो ज्वरश्छर्दिश्च जायते||३३|| C S 7
How to know how much exercise should be done by an individual?
(स्वेदागमः [२] श्वासवृद्धिर्गात्राणां लाघवं तथा|
हृदयाद्युपरोधश्च इति व्यायामलक्षणम्||१||)| (C.SU7)
अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः||११||
शीतकाले वसन्ते च, मन्दमेव ततोऽन्यदा|
---------------------------------------------|१२| (A.H.S.2/11-12)
वयोबलशरीराणि देशकालाशनानि च ||४८||
समीक्ष्य कुर्याद्व्यायाममन्यथा रोगमाप्नुयात् | Su chi 24
Rtu in which vyayama should be avoided
ग्रीष्मे न सीदति||२८||
मद्यमल्पं न वा पेयमथवा सुबहूदकम्|
लवणाम्लकटूष्णानि व्यायामं च विवर्जयेत् [१] ||२९|| Cha.su 6
विधिर्वर्षासु शस्यते|
उदमन्थं दिवास्वप्नमवश्यायं नदीजलम्||३५||
व्यायाममातपं चैव व्यवायं चात्र वर्जयेत्| Cha su 6
Need of fat intake in those who regularly exercise
Vyayama a type of anagni swedana. Avoid vyayama after steam bath (C.SU 14/65-67)
Vyayama a type of langhanam (C su 22/18)
Role of Vyayama in obesity
प्रजागरं [२] व्यवायं च व्यायामं चिन्तनानि च|
स्थौल्यमिच्छन् परित्यक्तुं क्रमेणाभिप्रवर्धयेत्||२८|| C.Su21/28