It’s not too good to be true. The investment is practicing yoga or tai chi, which were developed and revised over many centuries. The October issue of Mayo Clinic Health Letter includes an in-depth Special Report on Yoga and Tai Chi, covering health benefits, differences between yoga and tai chi, tips for learning postures and poses, simple stretches, how breathing enhances energy, and resources to learn more.

An important advantage of yoga and tai chi is that they combine key elements of exercise — aerobic, strength training, core stability, flexibility and balance — into unified approaches. Certain benefits, particularly stress reduction, can be seen in as little as one day. People report better sleep and improvements in digestive health within the first few days. Better digestive health can mean better bowel function and decreased constipation. Practiced regularly, yoga and tai chi may help reverse some effects of aging, such as restricted and narrowed movements.

After 10 to 12 weeks of regular sessions, practitioners often notice significant health benefits in other areas. For example, a study of yoga and people who experience migraines found that those doing yoga had less frequent and less intense headaches than did those taking medication.

In addition, those who practiced yoga saw improvements in anxiety and depression. Yoga and tai chi can improve bone density and cardiovascular health and decrease blood pressure.

The best way to learn yoga or tai chi is by taking a class or working with a qualified instructor. These classes, which teach the art of breathing, meditation and posing, are offered at many health clubs and senior centers and through community education.

Mayo Clinic Health Letter is an eight-page monthly newsletter of reliable, accurate and practical information on today’s health and medical news. To subscribe, please call 800-333-9037 (toll-free), extension 9771, or visit www.HealthLetter.MayoClinic.com.

If you’re looking to mix up your workout or a chance to meet other like minded fit people, then you should check out Justin Rudd’s Saturday morning Sand Challenge sessions.  

(From the SandChallenge.com website)

There’s no quick fix when it comes to getting yourself into great shape, but the Sand Challenge Beach Boot Camp comes close. Meeting every Sat. at 9 a.m. for one hour of group training, the camp may not prepare you to kick butt in war time, but will definitely get you on track for lifelong fitness if you’re up to the challenge. No reservation is necessary. You can just show up on the beach at the end of Granada Ave. in Belmont Shore.

From former high school and college athletes looking for a tune-up to gym rats who are just looking for an outdoor change of pace, the students range from intermediate to advanced. Weekend morning classes average 15 men and women.

Get ready to sweat, as elements include stretching, calisthenics, dune climbing, wall climbing, running drills, stair climbing, pushups, sit-ups, sand jogging, 1/2 mile timed runs and team relays. Be sure to bring running shoes, water, a towel and a positive attitude.

The environment is friendly, encouraging, welcoming and refreshing. The ocean view, sunshine, and ocean breeze are perfect. Justin Rudd, a certified group fitness instructor, has been leading Sand Challenge for more than 10 years along the shore in Long Beach.

Beach fitness class this Sat., and every Sat. at 9 a.m. in Belmont Shore. Meet near the parking lot, on the concrete boatlaunch ramp by the bike path at 1 Granada Ave. (@ Ocean Blvd.). Instructor: Justin Rudd!  You must sign a release prior to participating so make sure to bring it with you.  You can download the release from the SandChallenge website.   Classes are $10 per