Evolution of Yoga

Yoga’s history is deeply rooted in ancient India, with origins possibly dating back over 5,000 years to the Indus-Sarasvati civilization. The earliest written records appear in the Vedic texts, around 1500 BCE. Over time, Yoga evolved into a system of physical, mental and spiritual practices, passed down through generations. Patanjali’s Yoga Sutras, around 200 BCE, provided a comprehensive framework, including the Eight Limbs of Yoga, which are still relevant today. The classical form of Yoga, as outlined by Patanjali in the Yoga Sutras, is known as Ashtanga Yoga, also referred to as Raja Yoga or the Eight-Limbed Path. It’s a holistic system encompassing physical, mental and spiritual practices, aiming for self-realization.
These eight limbs of Ashtanga Yoga are:
1. Yama: Ethical guidelines and restraints.
2. Niyama: Self-disciplinary practices.
3. Asana: Physical postures.
4. Pranayama: Breath control techniques.
5. Pratyahara: Withdrawal of senses from the external world.
6. Dharana: Concentration.
7. Dhyana: Meditation.
8. Samadhi: State of absorption or union with the divine.
In contemporary Bharat, several figures have significantly developed the understanding and practice of Yoga from ancient traditions, while also adapting them to modern contexts. Some prominent names include Swami Vivekananda, Sri Aurobindo, B K S Iyengar, Sri Ravi Shankar and so on. Swami Vivekananda is widely regarded as a key architect of the revival of Yoga in the late 19th and early 20th centuries. He brought the philosophy and practices of Yoga to the West, introducing it to a broader audience and emphasizing its practical aspects for spiritual growth and social reform. His speeches and writings, particularly his 1893 address at the World’s Parliament of Religions, were remarkable. He also developed his own interpretations of Yoga, incorporating elements of Vedanta and other Hindu philosophies. He presented four distinct yet interconnected paths of Yogas, towards spiritual realization and self-discovery: Karma Yoga (the path of action), Bhakti Yoga (the path of devotion). Raja Yoga (the path of concentration and discipline) and Jnana Yoga (the path of knowledge). Each yoga has a unique approach to realizing the divine within, and Vivekananda believed that all four are equally valid paths to enlightenment.
Sri Aurobindo’s “Integral Yoga” offered a comprehensive approach to spiritual evolution, encompassing physical, mental and spiritual development. He integrated Yoga with his larger philosophy of human evolution and the development of a higher consciousness.
With time, many thinkers, philosophers and teachers propagated and promoted Yoga across the Globe with their unique styles. Society values its importance in its day-to-day life.
Impact of Yoga on Well-being
Yoga has significantly evolved and become a prominent part of contemporary wellness practices, moving beyond its traditional roots to encompass diverse styles and applications, each offering unique benefits and approaches. Some of the most common types include Hatha Yoga, Vinyasa, Ashtanga Yoga, Mantra Yoga, Kriya Yoga and so on. These styles differ in their focus on physical postures, breathwork, meditation and energy flow. It’s increasingly recognized for its benefits in stress reduction, promoting mental and physical health and fostering a sense of balance and well-being. Modern Yoga is also integrated into various settings, including schools, corporations and healthcare systems, reflecting its growing relevance in addressing the needs of the modern world.
Yoga is important because it offers numerous physical, mental and emotional benefits, improving overall well-being and promoting a healthier lifestyle. It’s a practice that can help individuals manage stress, enhance flexibility and strength and even improve sleep quality.
The numerous benefits of Yoga offer a holistic development of an individual in the following way:
Physiological Benefits:
• Improved Flexibility and Strength:
Yoga poses (asanas) target various muscle groups, enhancing flexibility and building strength.
• Reduced Risk of Injury:
Increased flexibility and body awareness can help prevent injuries, especially in sports and other physical activities.
• Better Posture and Balance:
Yoga can improve posture, balance and coordination, leading to physiological benefits like better body alignment and stability.
• Improved Cardiovascular Health:
Regular Yoga practice can help lower blood pressure and heart rate, potentially reducing the risk of heart disease.
• Pain Management:
Yoga can be effective in managing various types of chronic pain, such as back pain and arthritis.
Psychological and Emotional Gains:
• Stress Reduction:
Yoga’s emphasis on breathing and mindfulness can help calm the mind and reduce stress hormones.
• Improved Sleep:
Yoga can help relax the body and mind, making it easier to fall asleep and stay asleep.
• Enhanced Mental Clarity and Focus:
Yoga can improve concentration and attention, leading to better cognitive function.
• Emotional Regulation:
Yoga can help individuals become more aware of their emotions and develop healthy coping mechanisms.
• Increased Mindfulness and Self-Awareness:
Yoga fosters a sense of being present in the moment, which can lead to greater self-awareness and improved decision-making.
Path to Inner Awakening:
• Connection to Self and Others:
Yoga encourages a deeper understanding of oneself and one’s place in the world, promoting a sense of inter connectedness.
• Cultivation of Inner Peace and Harmony:
Yoga can help individuals find inner peace and cultivate a sense of balance and harmony in their lives.
Therefore, Yoga is a valuable practice that can enhance physical, mental, and emotional well-being. Its benefits extend beyond physical exercise, offering a holistic approach to health and wellness. It helps an individual to grow and nurture from the Gross to the subtle.
Yoga and Myanmar: The Connection
Yoga has a deep connection with Myanmar’s cultural landscape due to the shared. historical ties with India, where Yoga originated. Myanmar, the land of meditation, emphasizes mindfulness, inner peace and self-discipline. Yoga is becoming increasingly popular in Myanmar, with a number of Yoga studios and centres opening in different cities like Yangon, Bago, Nay Pyi Taw, Bagan, Mandalay, Sittway, etc.
Myanmar is my fourth posting from the Indian Council for Cultural Relations (ICCR) & the Ministry of External Affairs to promote Yoga. The previous countries included- Hungary, Bosnia & Herzegovina, Cambodia, and New Zealand. I have noticed that the people of Myanmar have a keen interest in knowing the Classical form of Yoga from the Yoga texts. Like any other country, they have a deep interest in staying healthy and active. More than 200 Yoga enthusiasts have joined my Yoga classes at the SVCC, Embassy of India in Yangon. The beautiful parks and gardens across Yangon, like Mahabandoola Park, People’s Park, and Kandawgyi Lake, offer an interesting and fresh atmosphere for fitness enthusiasts to practise Yoga, Pilates, Zumba and other healthy activities in large groups. The serene atmosphere in pagodas like Sule Pagoda and Shwedagon Pagoda allows the local people of Myanmar to disconnect from the outside world and connect with the Self. These strong techniques help the local people to balance their thoughts and emotions to face the different problems and situations of life.
As Buddhism spread from India to Myanmar, it carried forward techniques of mindfulness and concentration that complement the science of Yoga. In essence, meditation serves as a profound path to cultivate mindfulness, inner awareness and overall well-being. Yoga evolved as a system for self-realization during the Vedic period, while meditation practices gained prominence with the rise of Buddhism. Both Yoga and meditation in Myanmar emphasize cultivating mindfulness and deep inner awareness. In Yoga, mindfulness is developed through postures, breath control, and meditation, fostering a connection between the body and mind. Similarly, meditation practices in Myanmar, such as Vipassana (insight meditation), centre on observing the present moment with clarity and understanding the true nature of reality. Yoga in Myanmar is gaining popularity as Myanmar’s predominantly Buddhist culture provides a unique context for Yoga practice, with opportunities to integrate Yoga with meditation and spiritual practice. The Embassy of India (SVCC) in Yangon has organized several International Yoga Day celebrations across the country, and many health enthusiasts actively participate in these initiatives. This year, we are celebrating the 11th International Day of Yoga 2025 with the theme “Yoga for One Earth, One Health”, which highlights Yoga’s role in promoting physical, mental and environmental well-being, aligning with global calls for sustainability and unity. The Embassy of India is planning different events to celebrate this year’s International Day of Yoga.
Significance of Yoga for the people of Myanmar
Yoga is gaining significance in Myanmar as a tool for physical and mental well-being, offering benefits like stress reduction, improved flexibility and a deeper connection to the body and mind. It is a way to promote health, prevent disease and cultivate inner peace, aligning with Myanmar’s Buddhist traditions and emphasis on mindfulness. The following are the key benefits which individuals are experiencing in different dimensions:
• Physical Dimension:
Yoga practices can improve physical health by increasing flexibility, strength, and balance. They can also help with managing stress, which is a major factor in many lifestyle-related disorders.
• Mental Dimension:
Yoga’s emphasis on mindfulness and meditation can help reduce stress, anxiety, and depression. It promotes a sense of calm and inner peace, which can be particularly beneficial in a society that values spiritual well-being.
• Spiritual Dimension:
Yoga’s roots, in ancient Indian traditions, including its focus on self-discipline and inner awareness, connect well with Myanmar’s Buddhist culture and its emphasis on meditation and mindfulness. Yoga can deepen understanding of the nature of life and cultivate inner peace, which is valued in Myanmar’s spiritual traditions.
• Social and Cultural Significance:
Yoga is increasingly being recognized as a practice that can promote harmony and well-being in all aspects of life. It’s also becoming a more accessible practice, with yoga studios and instructors becoming more common in Myanmar.
International Recognition:
The celebration of the International Day of Yoga in Myanmar highlights its growing significance and the global recognition of its benefits.
Yoga is therefore gaining popularity in Myanmar and is viewed as a way to promote physical, mental and spiritual well-being. It is often practised in conjunction with meditation, reflecting the influence of Buddhism in the country. Yoga studios and retreats are becoming more common, offering a variety of classes and workshops for different levels of practitioners.
My personal experience in Myanmar so far is a blend of ancient history, vibrant culture, and natural beauty, but the best part about Myanmar is its beautiful people. The love and warmth which I receive from my Yoga students is overwhelming.

GNLM
 

On 20 March 2025, Penn Orthopaedics at the University of Pennsylvania in the United States hosted the annual San Baw, MD, GM ‘58 Honorary Lecture in Orthopaedic Innovation featuring Dr Arnold-Peter C Weiss from the Medical University of South Carolina (MUSC), who was the honorary speaker.

A brief bio-data of Dr San Baw and the youngest person (at the age of 13) to be inserted with an ivory hip prosthesis: Daw Than Htay

Dr San Baw (29 June1922-7 December 1984) was my late father.
In January 1960, my late father first used an ivory prosthesis to replace the fractured thigh bone of an 83-year-old Burmese Buddhist nun, Daw Punya. He had to go to an ivory carver in the city of Mandalay to sculpt an ivory hip prosthesis. After his return from the University of Pennsylvania, doing his post-graduate studies for 3 1/2 years, my father was posted as Head of the Department of Orthopaedic Surgery at Mandalay General Hospital from November 1958 to June 1975. And he was posted as chief of orthopaedic surgery at Rangoon (now Yangon) General Hospital from June 1975 until his retirement in October 1980. From 1960 to 1980, Dr San Baw and his junior colleagues operated upon and inserted ivory hip prostheses to replace the fractured thigh bones of patients whose ages ranged from 13 to 87. Definitely one, if not two, persons who Dr San Baw inserted ivory hip prostheses are still alive as of mid-April 2025. On or about December 1969, a person from a village near Mandalay at the age of about thirteen was inserted with an ivory hip prostheses by my late father and his junior colleagues in an operation which lasted for about four hours (as told to me by the patient herself). The patient’s name is Daw Than Htay (born around November 1956). Up till about mid-2021, she lived in a village about a hundred and fifty miles from Mandalay. She currently lives in a monastery in Mandalay. Sometime in 2024, an X Ray was taken of her left hip (about 55 years after her insertion of the ivory prosthesis), and even though the prosthesis was broken, there has been a creeping substitution or ‘biological bonding’ between bone and ivory, the 2024 X-rays show.

Abstract of Presentation at British Orthopaedic Conference in 1969 and Master of Medical Science thesis at the University of Pennsylvania in 1957 
My late father was invited by the British Orthopaedic Association to deliver his research on ivory hip prostheses at the annual conference of the British Orthopaedic Association (BOA) in London, which was held from September 23 to 27, 1969. But only an abstract of my father’s presentation was published in the Journal of Bone and Joint Surgery (British volume), Volume 59 B. When I wrote to the BOA sometime around 2019, they stated that they do not have the full paper any more with them. It is ironic that a paper that was presented to the BOA in 1969 is not on record with the BOA but a Master of Medical Science (Orthopaedics) thesis presented to the Department of Orthopaedic Surgery at the then Graduate School of Medicine of the University of Pennsylvania by my late father in late 1957 is in the repository of the University of Pennsylvania library.

No killing of elephants in Burma when ivory prostheses were being used for the non-reunion of the femoral head 
In the context of Burma from the 1960s to the early 1990s, ivory was a cheaper material to use as implants or prostheses to replace fractured thigh bones. Starting from 1959 in Mandalay, Dr San Baw studied the physical, mechanical, chemical and biological properties of ivory for about a year before he inserted it as a replacement on the 83-year-old Burmese Buddhist nun Daw Punya in January 1960. He consulted a physics professor and a zoology professor when investigating the physical, mechanical and biological properties of ivory. It must be emphasized that when my father was using ivory to replace hip fractures from the 1960s to early 1980s, there was no (no) killing of elephants. Only when elephants died say carrying logs after living their natural lives, was the ivory extracted from the elephants. Indeed, about ten years after Dr San Baw passed away in December 1984, his junior colleagues continued to use ivory prostheses as hip implants. One such patient, now deceased, Daw (Mrs, honorific) Than Than (May 1923-May 2023) (a different person from Daw Than Htay mentioned above) had a fall and fractured her left hip sometime after 1990. Professor U Meik, a junior colleague of Dr San Baw, an orthopaedic surgeon in Mandalay, used an ivory hip prosthesis in the early 1990s as a hip replacement for Daw Than Than. In October 2014, the elderly lady broke her right hip, and another orthopaedic surgeon replaced it with a metal hip prosthesis

Cover Story in Clinical Orthopaedics Journal of Dr San Baw’s work and Inaugural San Baw Lecture in Orthopaedic Innovation
In August 2017, Clinical Orthopaedics Journal published the case of the only person in the world then over the age of ninety years who had an ivory prosthesis in her left hip and metal prostheses in her right hip, with photos of X-rays. On the cover of the Journal, the photos of ivory hip prostheses that yours truly sent to the Journal were ‘touched up’ and displayed.
In December 2017, I contributed funds to the Department of Orthopaedic Surgery at the Raymond and Ruth Perelman School of Medicine at the University of Pennsylvania to establish an annual Lecture in perpetuity in my father’s name: ‘San Baw, MD. GM’58 Honorary Lecture in Orthopaedic Innovation’.

On 29 November 2018, Dr Bartek Szostakowski, a Polish orthopaedic surgeon at the Maria Sklodowska Curie Memorial Cancer Centre and Institute of Oncology in Warsaw, Poland, gave the inaugural ‘San Baw, Honorary Lecture in Orthopaedic Innovation’ titled ‘Dr San Baw, a forgotten innovator in orthopaedic biologic reconstruction’. I also gave a presentation, ‘Dr San Baw: A Son’s Tribute to an Ivory Prince’. From 2022 to 2025, there have been four San Baw Lectures in Orthopaedic innovation that were held at the University of Pennsylvania in honour of Dr San Baw. After the two inaugural Lectures by me and Dr Bartek, Dr L Scott Levin, Chair of Orthopaedic Surgery at Penn, stated that ‘San Baw was an innovative, compassionate physician who pioneered techniques in hip arthroplasty … We are delighted to perpetuate the legacy of this remarkable orthopaedic surgeon’.

Scant domestic and international recognition in relation to Dr San Baw’s contributions 
Sir John Charnley (29 August 1911-5 August 1982), a British orthopaedic surgeon, was recognised as the founder of modern hip replacement (total hip arthroplasty) and, in layperson’s terms, one of the leading pioneers of metal hip prostheses. When he passed away in 1982, there was a short obituary of him in the New York Times. (26 August 1982, Section B, page 12). In 1990, British orthopaedic surgeon William Waugh (17 February 1922-21 May 1998) published a biography of Sir John, titled John Charnley [:] The Man and the Hip (Springer-Verlag).
The next year in 1983, another pioneer of vitallium hip prostheses, an American orthopaedic surgeon, Dr Frederick Thompson (1907-April 12,1983), passed away. The New York Times also published a longer obituary on its 15 April 1983 issue (Section D at page 18). But when Dr San Baw passed away just over 1 ½ years after Dr Frederick Thompson and just over 2 years after Sir John Charnley did, forget the New York Times, not even local Burmese and English language newspapers carried the news.
But I should say that about 10 of the newspapers in the United States did carry a news item under various headings, including ‘Ivory replaces metal in bone transplants’ written by journalist Albert E Kaff (1920-October 2011) in January and February 1970 issues. After my father passed away, I saw three handwritten letters addressed to my father, ‘Dr San Baw, Mandalay General Hospital, Mandalay, Burma’. The letters all came from the United States asking my father’s advice for their orthopaedic problems. One of the correspondents attached a cutting of a news item under the above title from the San Bernardino County Sun newspaper of 31 January 1970. Albert E Kaff was reporting on the ‘Lecture Dr San Baw at the British Orthopaedic Association in London in September 1969’, the UPI report by Albert E Kaff might have reached the Editors’ desk of the New York Times in early 1970, they might not have published it.

Ivory prostheses sample and prosthetic work being done ‘in Malaysia’: A correction 
Still, smidgens (so to speak) of recognition somewhat belatedly came. There is a display (since when I do not know) of a sample of ivory prosthesis in the Museum of Surgery in Edinburgh, Scotland, Great Britain. I was not aware of the display at the museum until a former student wrote to me in 2017 about it. Ms Teo Ju-li, a Malaysian student, was then studying for her Master of Laws (LLM) at the University of Edinburgh, and she visited the Museum. She saw the ivory prosthesis on display and wrote to me about it. At my request, an official of the Museum sent me a photo of the ivory hip prosthesis on display at the Museum of Surgery. It wrongly and briefly stated that it was from ‘Malaysia’. I sent a few documents concerning my late father, and the museum personnel kindly changed it to QUOTE ‘Burma (1970). Dr San Baw first used an ivory prosthesis on a Burmese Buddhist nun in 1960. Over 300 prostheses were used in 20 years with 90 per cent success, where patients were able to walk, squat and play football.’ UNQUOTE
The ‘mistake’ of Malaysia for Burma/Myanmar is made not only by the Museum of Surgery in Edinburgh. In a 90-second brief introduction of my late father in the 5th San Baw Honorary Lecture in Orthopaedic Innovation on March 20, 2025 (as indicated above), the introducer correctly stated that Dr San Baw worked at MGH (Mandalay General Hospital) and RGH (Rangoon General Hospital). But in the video link provided to me, where the Lecture was recorded, it was stated that these were the two medical hospitals in ‘Malaysia’ (not Burma) or Myanmar. I should say, though, that in the pamphlet distributed before and during the Lecture, the information regarding my father and Burmese background is correctly stated.

A Malaysian patient and Australian colleagues of Dr San Baw 
As it was, Dr San Baw has had some Malaysian and Australian connections as well. From January to June 1976, on a World Health Organization (WHO) Fellowship, he visited orthopaedic centres in Malaysia, Singapore, Australia and Hong Kong. He was in Malaysia in January 1976, visiting the Department of Orthopaedic Surgery at the University of Malaya Hospital. The then Head of the Department of Orthopaedic Surgery at the University of Malaya (UM) Hospital, the late Professor Dr Subramaniam, personally told me in 1990 that Dr San Baw treated the then Malaysian kid who had extra shin bone (infantile pseudarthrosis of the tibia) with his own technique. Incidentally even though BOA only published a 311word abstract of my father’s presentation in the Journal of Bone and Joint Surgery (British volume) (JBJS) in 1970 it did publish in full Dr San Baw’s article ‘The Transarticular graft for infantile pseudarthrosis of the tibia: A New Technique’ in Volume 57 (1975) of the above journal. Again, it is ironic that 14 case studies over a period of eight years on infantile pseudarthrosis were published in full in JBJS in 1975, but 100-plus studies on the insertion of ivory prostheses over a period of nine years were published only in abstract form five years earlier in 1970. But as the late Dr Subramaniam told me, a non-Burmese Malaysian boy (as he then was) in 1976 was also the beneficiary of my father’s innovative technique and compassion.
During his 1976 visit, Dr San Baw spent about two to three months in Australia visiting orthopaedic centres in Brisbane, Sydney, Melbourne, Adelaide and Perth. I am in contact with only one Australian orthopaedic surgeon whom my father met in Australia and who, between 1976 and 2018, has visited Burma/Myanmar about 16 times. He is Emeritus Clinical Professor in Orthopaedics, Dr Robert Bauze of the University of Adelaide. It was in Australia, I understand, that Dr San Baw was called ‘ivory prince’.

Expression of thanks to Australian Colleagues, to Dr Bartek and Dr San Baw’s junior colleagues 
I am grateful to Professor Bauze for his many visits to Burma/Myanmar and his assistance in facilitating Burmese orthopaedists and other medical doctors to get their training in Australia and for the Australian health aid projects in Myanmar. I am also grateful to Dr Bartek, as stated above, for re-introducing, reviving the ‘forgotten innovator’ Dr San Baw’s contributions to orthopaedics. Also, my thanks to former junior colleagues of Dr San Baw, Dr (Bobby) Sein Lwin (Florida), Professor Dr Kyaw Myint Naing (Yangon) My father Dr San Baw had in a small corner of the world assiduously and devotedly worked for the welfare of several hundred patients and had trained Burmese orthopaedic surgeons with dedication and compassion.

Source: The Global New Light of Myanmar

Hitting 10,000 steps a day is a goal for millions of us. But the number of minutes we walk for may be a more important target to focus on. 

Scientists believe being on your feet for over an hour-and-a-half every day could slash the risk of chronic lower back pain. 

Norwegian and Danish researchers found people who walk for over 100 minutes a day cut this risk by almost a quarter compared to those who clocked 78 minutes per day or less.

They also discovered faster walkers were less likely to have chronic back pain—but the effect was less pronounced than walking for longer.

Experts, who labelled the findings important, urged policy makers to push walking as a 'public health strategy' to reduce the risk of the agonising condition. 

In many cases, lower back pain starts suddenly and improves within a few days or weeks.

But if it sticks around for more than three months, it’s classed as chronic, according to the NHS. In some cases, it can be considered a disability.

In the study, 11,194 Norwegians, with an average age of 55, were quizzed on their health and how much exercise they did per week. 

Almost a sixth (14.8 per cent) reported suffering from lower back pain, answering 'yes' to the following questions, 'During the last year, have you had pain and/or stiffness in your muscles or joints that lasted for at least three consecutive months? and 'Where have you had this pain or stiffness?' 

Participants were considered to have the condition if they answered yes to the first question and reported pain in the lower back to the second.

Both men and women were involved in the study, and 100 minutes was found to be the optimum length of time for both sexes, and all ages.

Writing in the journal JAMA Network Open, the researchers concluded: ‘Compared with walking less than 78 minutes per day, those who walked more than 100 minutes per day had a 23 per cent reduced risk of chronic lower back pain. 

'The reduction in risk of chronic lower back pain leveled off beyond a walking volume of about 100 minutes per day.

‘Our findings suggest that daily walking volume is more important than mean walking intensity in reducing the risk of chronic lower back pain.

‘These findings suggest that policies and public health strategies promoting walking could help to reduce the occurrence of chronic lower back pain.’

The researchers also noted that their results are ‘likely generalisable beyond the Norwegian adult population, as physical inactivity prevalence in Norway is comparable to that observed in other high-income countries’.

They did note some limitations of the study, including that participants with higher walking volume tended to exercise more often and reported higher physical work demands, which might give them a physical advantage over other members of the group.

In the UK, musculoskeletal conditions (MSK)—including back pain—are the second biggest reason for people being ‘economically inactive’—where someone is out of work and not looking for work.

Figures released by the Government in December 2024 revealed that MSK conditions affect approximately 646,000 Britons, 1-in-4 of the 2.8m who are claiming long-term sickness benefits.

MSK comes second only to mental health issues for reasons why people are unable to work.

It was estimated that 23.4 million working days in the UK were lost due to MSK conditions in 2022.

NHS waiting lists for MSK community services are the highest of all community waits in England, with 348,799 people in September 2024 waiting to see a specialist.

As part of their Get Britain Working White Paper, the Government pledged a £3.5million package to 17 Integrated Care Boards (ICBs) across England to improve local MSK services.

Mail Online

Why is cycling one of the best Exercises for every lifestyle? In a world where people are becoming more aware of the importance of maintaining physical and mental health, finding the right form of exercise is key. For many, the solution might be simpler – and more enjoyable – than they think: cycling.
Whether you’re cruising down a quiet neighbourhood road, commuting to work, joining a spin class at the gym, or pedalling at home on a stationary bike, cycling is a powerful and flexible form of exercise. Not only does it improve physical health, but it also supports mental well-being, offers practical lifestyle benefits, and even helps protect the environment.
Let’s explore why cycling continues to gain popularity around the world and why it might just be the perfect activity to incorporate into your life – no matter your age, schedule, or fitness level.
An Exercise That Moves Your Heart (Literally)
One of the most celebrated benefits of cycling is how it supports heart health. As an aerobic exercise, cycling increases your heart rate and improves blood circulation throughout your body. Studies have shown that regular cyclists tend to have lower blood pressure and resting heart rates compared to inactive people.
Research has also revealed that people who cycle regularly are at a significantly reduced risk of developing coronary heart disease or suffering a heart attack. That’s because cycling helps keep your heart strong and arteries clear, reducing strain on the cardiovascular system. Just a few sessions a week, even at a moderate pace, can dramatically improve your cardiovascular fitness.
Gentle on the Joints, Powerful in Impact
Unlike activities such as running, which place repeated stress on your joints, cycling is a low-impact activity. This makes it especially appealing for people with joint issues, older adults, or those recovering from injuries.
Cycling is commonly used in physical therapy and rehabilitation programs. It promotes mobility, increases range of motion, and improves strength – all without putting your knees, hips, and ankles under heavy pressure.
A 2024 study found that people with osteoarthritis who incorporated cycling into their weekly routine experienced less knee pain than non-cyclists. This shows how effective and gentle cycling can be for long-term joint health.
Maintaining a Healthy Weight Made Easier
Weight management is a challenge for many, especially with busy schedules and sedentary lifestyles. Fortunately, cycling provides a fun, convenient way to help keep your weight in check. Regular cyclists often maintain a healthier body composition, which refers to the balance between fat, muscle, bone, and water in the body. Cycling burns calories, builds muscle, and boosts metabolism – all of which are essential for weight control.
The Centres for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity each week. Cycling is a great way to meet that recommendation. Whether you bike for 30 minutes five days a week or do three 50-minute sessions, you’ll be helping your body stay fit and active.
Want to lose weight? Increase your intensity by riding uphill, speeding up your pace, or extending your cycling sessions. These adjustments will boost your calorie burn and help you reach your goals faster.
Boost Your Mood, Beat the Blues
Exercise doesn’t just make your body stronger – it lifts your spirits, too. Physical activities like cycling release endorphins, the “feel-good” chemicals that improve mood and reduce stress.
People who cycle regularly often report better sleep, lower levels of anxiety and depression, and an overall improved sense of well-being. Whether it’s the rhythmic motion of pedalling or the calming effect of fresh air and sunshine, biking can be a great mental escape.
Cycling outdoors adds another layer of benefits. Being in nature, enjoying the scenery, and soaking in sunlight can help fight seasonal mood disorders and brighten your day, even after just a short ride.
Preventing Type 2 Diabetes Through Pedal Power
Cycling can play a key role in preventing chronic diseases such as type 2 diabetes. This condition is often linked to poor lifestyle habits, including a lack of physical activity and unhealthy weight gain. By promoting weight control and improving insulin sensitivity, cycling helps your body better regulate blood sugar levels. Studies have shown that people who bike to work or use cycling as a form of exercise have a significantly lower risk of developing type 2 diabetes.
Making cycling a part of your daily or weekly routine could be one of the simplest ways to protect your long-term health.
More Than Exercise: A Lifestyle Choice with Real-World Benefits
Cycling isn’t just a workout – it’s also a practical and sustainable way to live. When used as a mode of transportation, biking helps you save money on gas, parking, and public transport. It also reduces wear and tear on your vehicle and minimizes your carbon footprint. Each time you choose a bike over a car, you’re reducing greenhouse gas emissions. This is a powerful way to combat climate change and improve air quality in your community. Cleaner air leads to better public health and fewer respiratory issues, especially for children and the elderly.
Cycling can also strengthen family bonds. Parents can encourage children to be more active by going on bike rides together. It’s a fun and healthy way to spend time as a family while developing good habits.
Stronger Muscles, Healthier Ageing
Cycling doesn’t just benefit your heart and lungs – it also strengthens muscles throughout your body, particularly in your legs, hips, and core. Each pedal stroke works your quadriceps, hamstrings, calves, and glutes. These muscle groups are essential for balance, walking, climbing stairs, and other daily activities.
As we age, maintaining muscle mass becomes increasingly important. Loss of muscle can lead to falls, injuries, and reduced independence. Cycling provides a low-impact, effective way to slow muscle loss and preserve strength, especially for older adults.
Indoor versus Outdoor: Which Ride Is Right for You?
One of the great things about cycling is that it can be done indoors or outdoors, each with its advantages.
Outdoor cycling is perfect for exploring new places, commuting, or getting on a longer endurance ride. It’s also a great social activity, whether you join a group ride or take a leisurely cruise with friends.
Indoor cycling, on the other hand, offers predictability and control. Whether you’re in a spin class or using a stationary bike at home, indoor cycling allows you to adjust intensity easily and stick to a consistent workout schedule, rain or shine.
For those with limited time or living in urban areas with traffic and safety concerns, indoor cycling may be a better option. Plus, many modern stationary bikes offer built-in workout programs, virtual classes, and tracking features to help keep you motivated.
Who Should Be Cautious About Cycling?
While cycling is safe for most people, there are a few exceptions. Individuals prone to falls or those with severe balance problems should avoid traditional outdoor biking. For these individuals, recumbent bikes are a great alternative. These bikes have a reclined seat and are lower to the ground, providing better stability and comfort. However, they can be more expensive and take up more space.
If you’re unsure whether cycling is right for you, talk to your healthcare provider, especially if you have chronic health conditions or are recovering from surgery.
How to Start and Stick With Cycling
Getting started is easier than you might think. All you need is a bike and a little motivation.
Start small: Begin with 10–15 minutes a day and gradually build up to longer rides.
Be consistent: Aim for 150 minutes per week. That’s just 30 minutes a day for five days.
Choose your style: Try different types of cycling – commuting, spin class, indoor biking, or scenic weekend rides.
Stay safe: Always wear a helmet, follow traffic rules, and use lights or reflectors if cycling outdoors at night.
If you’re cycling indoors, experiment with different virtual classes or programs to find what keeps you engaged. From high-energy spin sessions to scenic virtual rides, there’s something for everyone.
Final Thoughts: Just Keep Pedalling
Cycling is one of the most adaptable and rewarding exercises you can choose. It offers a long list of physical, mental, and lifestyle benefits – from reducing your risk of disease to saving money and improving the planet.
Whether you’re an athlete looking for a new challenge, a busy professional needing a flexible workout, or a senior aiming to stay active and mobile, cycling has something to offer you. So, grab a helmet, hop on a bike, and start pedalling your way to better health. The journey might just be your best ride yet.

Source: The Global New Light of Myanmar

A new highly contagious Covid variant could spark a wave of infections this summer, scientists have warned.

Dubbed 'Nimbus', the strain is descended from the already super virulent Omicron and has already triggered a surge in cases in China, Singapore and Hong Kong. 

Data from the UK Health Security Agency (UKHSA) also shows 13 cases of Nimbus, known scientifically as N.B.1.8.1, have already been detected in England. 

And 25 British samples of the strain have been submitted to an international Covid database since the end of March. 

However, both figures are likely an underestimation of how far the variant has spread given how testing has been massively reduced from the height of the pandemic. 

Other UKHSA data show the percentage of people testing positive for Covid has risen to its highest point this year, and is already 97 per cent higher than the level recorded in March.

Now, British scientists have warned Nimbus could lead to a surge in Covid cases in a matter of weeks, and have urged the vulnerable to get vaccinated.

They warn that many people's immunity to the virus, built up from previous infections and older jabs, has likely faded meaning they could be at higher risk of falling ill. 

Professor Lawrence Young, a virologist at Warwick University, said Nimbus had the potential to drive a surge in cases as the weather warms up and people become more sociable.

'We are very likely to see a spike of infections over the next couple of months, possibly by later this month or in July. But it’s difficult to predict the level of this infection wave,' he told The i Paper.

'Population immunity, either from vaccination or previous infection, is waning and, unlike other respiratory viruses such as flu, the Covid virus continues to spread in hot and humid weather,' he said. 

He added lab studies suggest Nimbus can infect human cells more efficiently than previous strains, and that it may have increased ability to dodge the immune system, making it more likely to infect people.

There is currently no evidence that the strain is more likely to cause severe illness or death in those it infects, compared to previous strains. 

However,  infection with the virus can still be deadly for more vulnerable groups. 

Covid was a factor in the deaths of just over 300 people in England in May, according to the latest official figures. 

Nimbus now accounts for 10.7 per cent of Covid infections worldwide, according to the World Health Organisation (WHO), compared to just 2.5 per cent a month prior.

Last month the UN-body declared the strain a 'variant under monitoring'.

This means that the WHO is tracking the virus, watching for signs it could pose a significant threat to the public which would promote it to a 'variant of concern'. 

Experts have also said that current Covid vaccines, which have been reformulated to combat Omicron descendants, are expected to remain effective against Nimbus. 

Symptoms of Nimbus do not appear to differ from other Covid variants and include fatigue, fever, muscle ache and a sore throat. 

UKHSA data on Covid tests, which goes up to June 1, show 6.1 per cent of the people who were tested that week were positive for the virus, the highest figure for 2025 so far. 

This is a seven per cent rise from last week's figure and a 97 per cent increase from that recorded at the beginning of March. 

Dr Gayatri Amirthalingam, UKHSA's deputy director, said the organisation was keeping a close eye on Nimbus.

'UKHSA is monitoring all available data relating to SARS-CoV-2 variants in the UK and abroad, and we continue to publish our findings in our regular Flu and Covid-19 surveillance reports,' she said. 

'NB.1.8.1 has been detected in small numbers in the UK to date, but international data suggests that it is growing as a proportion of all Covid-19 cases.'

Currently adults over the age of 75, care home residents staff as well as people with a weakened immune system are eligible for a free Covid vaccine in Britain. 

UKHSA data suggests people who had a Covid jab as part of last spring's booster campaign were 45 per cent less likely to need hospital care for the virus in the weeks that followed compared to the unvaccinated.

The agency has urged all people eligible for a vaccine to get jabbed to protect themselves from both NB.1.8.1 and Covid in general. 

Mail Online

Eating eggs and vegetables before chips could help you stay thin, research from US scientists suggests. 

Experts from Stanford University tested if eating a dose of fibre, protein or fat before carbohydrates could reduce or delay blood sugar spikes.

Such spikes have been linked to obesity, as fluctuating blood sugar makes you more likely to suffer hunger pangs and therefore snack on calorific foods in between meals.

But the experts found this process could be interrupted by changing not what people eat, but in what order. 

In the experiment, scientists took 55 volunteers, about half of which had signs of pre-diabetes, a precursor to type 2 diabetes that involves higher-than-normal blood sugar levels.

They then gave each participant a meal consisting of rice on three separate occasions while they wore devices to measure blood sugar levels called continuous glucose monitors.

Ten minutes before each meal participants were given either a fibre supplement, protein in the form of boiled egg whites, or dairy fat from crème fraîche.

Analysing the results, they found eating fibre or the egg protein first lowered the blood sugar spike that came from the energy-dense rice. 

Eating fat before the carbohydrates didn't lower the blood sugar spike but did delay it from happening.

This suggests that eating fibre-rich foods like vegetables, and proteins like eggs before tucking into carbohydrates could prevent rocketing blood sugar that leads to a hunger-inducing crash.

Professor Michael Snyder, an expert in genetics author of the study, said diners should try to eat their meals in a specific order.

'Eating carbohydrates later in a meal is still a good idea even though it has not yet been sorted out whether it is best to eat protein, fat or fibre before carbohydrates,' he said.

'Eat your salad or hamburger before your French fries.'

The researchers also noted that the impact of fibre, protein and fat on blood sugar levels was less significant among participants with signs of pre-diabetes.

The authors, who published their findings in the journal Nature Medicine, said this was an area in need of further research.  

Carbohydrates, a group that includes rice, potatoes, bread and pasta, are energy dense foods that are quickly converted to sugar in our blood, giving us the resources we need to function.

The NHS says carbohydrates should make up about a third of a person's daily diet.

Officials urge people to eat wholegrain varieties like brown bread or potatoes with the skin on as these come with higher levels of fibre and nutrients, and can slow the release of sugar in our bloodstream, maintaining fullness.

Almost 6million Britons have diabetes, of which 90 per cent is type 2, but charities estimate 1.2million are living with the disease undiagnosed.

Type 2 diabetes occurs when the body doesn't make enough insulin or the insulin it makes doesn't work properly. Insulin is a hormone critical to controlling blood sugar levels.

Having high blood sugar levels over time can cause heart attacks and strokes, as well as problems with the eyes, kidneys and feet. 

Mail Online

A diet rich in leafy green vegetables, berries, nuts, olive oil and fish could slash your dementia risk by 25 per cent, scientists say.

Called the MIND diet—short for Mediterranean-Dash Diet Intervention for Neurodegenerative Delay— the eating pattern combines key features of the Mediterranean diet with a dramatic reduction in salt to help control blood pressure. 

US scientists, who analysed the dietary patterns of more than 90,000 people over a decade, found those who stuck closely to the MIND diet slashed their risk of the memory-robbing disease by a quarter, regardless of the age they started it.

Dr Song-Yi Park, an expert in nutrition from the University of Hawaii and lead author of the research, said the results showed the importance of diet in dementia prevention.  

'Healthy dietary patterns in mid to late life may prevent Alzheimer’s and related dementias,' she said. 

'This suggests that it is never too late to adopt a healthy diet.'

Previously, the memory-boosting benefits of the diet have been seen in older women. 

Research published last year by scientists in Ohio found a six per cent reduced risk of cognitive impairment for female participants who most closely followed the diet, but no decreased risk for men who did the same. 

However the current study, presented at the annual meeting of the American Society for Nutrition in Orlando, assessed the diets of 93,000 men and women aged between 45-75.

The participants were followed up a decade later to assess their diet again.

Analysis revealed those that the men and women who followed the MIND diet the closest were the least likely to develop dementia.

Those who improved their adherence to the MIND diet over the course of the study saw the biggest risk reduction of 25 per cent.

The findings are preliminary and have yet to be fully published and peer reviewed.

A breakdown of how the researchers measured adherence to the MIND diet was not available.

However, similar studies have previously used a points system. 

For instance, points are awarded for eating three or more daily servings of wholegrains (like brown rice and oats) and six or more weekly servings of green leafy vegetables.

Eating fewer that four weekly servings of red meat is also considered a key characteristic of the diet, as well as a maximum of one serving of fast or fried foods each week.

Mail Online

Two simple diet changes could reduce the symptoms of debilitating mental health conditions, a study suggests.

 A major review by researchers at Bond University in Queensland, Australia, found that calorie restrictive diets may reduce symptoms of depression and anxiety. 

The research–which included 25 studies involving 57,000 adults–also found that low fat diets may help relieve anxiety. 

Researchers found that the benefits of a low fat diet on mental health were primarily seen among people at ‘elevated cardiometabolic risk’. 

This included those suffering from conditions like obesity or insulin resistance the latter considered a potential precursor to type 2 diabetes. 

A calorie restrictive diet is an eating pattern where you limit the amount of calories you consume per day in a bid to lose weight, usually around 1500 calories total.

 Dieters are also advised to avoid processed foods and products high in sugar. 

On the other hand, a low fat diet is considered getting less than 30 percent of your energy intake from fats, a level recommended by the World Health Organisation. 

Publishing their findings in the journal the Annals of Internal Medicine, the experts said while calorie restrictive and low fat diets may help combat depression and anxiety the quality of the data supporting this was low.

 As such they recommended any patient suffering from these problems discuss potential dietary changes with a health care professional beforehand. 

The authors didn't speculate on how diet may help combat mental health issues, but previous studies have established a link between food and mood. 

In 2017 Australian researchers, published a study in the journal BMC Medicine, where 33 people with major, drug resistant depression were put on the Mediterranean diet for three months. 

They were then compared with 34 people with the same condition who continued with their usual diets. 

The Mediterranean diet group experienced 'significantly greater improvement' in symptoms than the control group. 

Additionally, last year data from 3,000 adults showed that, after six years, those who followed Mediterranean diet had a 16 percent lower risk of developing depression than people who didn't. 

The Mediterranean typically involves focusing on fresh produce, lean meat like fish and chicken, and whole grains, while eating less red meat and sweets.

Professor Felice Jacka, an expert in nutritional psychiatry and director of the Food and Mood Centre at Deakin University in Geelong, Australia, previously told Mail Online she is convinced there is link between diet and depression. 

 'Where mental health is concerned, our gut microbes are running us,' said Professor Jacka.

She said that a diet rich in unprocessed foods with lots of fruits, vegetables, beans, pulses and grains is the key.

Professor Jacka said this fibre-rich diet richly supports a healthy gut microbiome, the population of bacteria, viruses and fungi that naturally live in our digestive tract.

Fibre is a type of complex carbohydrate found in plants that our bodies cannot easily break down.

This means it passes through the digestive system all the way to the large intestine where it helps feeds trillions of micro organisms.

Fibre's mood benefits have been demonstrated in a review of 18 previous studies, published in the journal Nutritional Neuroscience in 2023.

The University of Adelaide researchers found that, for people deemed at risk of depression, each additional 5g of fibre they added to their diet was associated with a 5 percent reduction of their risk of developing symptoms.

The NHS recommends aiming for at least 30g of fibre per day. 

Experts also warn that a diet in ultra-processed foods (UPFs) can have a negative impact on mental health.

Professor Jacka co-authored a study in the journal Clinical Nutrition which concluded that a person's risk of depressive symptoms goes up 10 percent for each additional 10 percent that their diet is comprised of UPFs.

'If you do just one thing to improve your mental health through diet, completely cut out soft drinks, ice cream and crisps,' Professor Jacka told MailOnline.

While multiple studies have established a link between what we eat and mental health, other experts caution the relationship might not be as clear cut as it seems.

They highlight that for UPFs and depression there is no clear cause and effect.

Additionally, they note that patients who eat a lot of UPFs are also more likely to be obese, exercise less frequently and more likely to smoke, all of which could influence their mental wellbeing.

Mental health charity Mind estimates that one in six Britons are suffering from a common mental health problem like depression and anxiety at any one time.

Symptoms of depression range from lasting feelings of unhappiness and hopelessness, to losing interest in the things you used to enjoy and feeling very tearful. Many people with depression also have symptoms of anxiety.

There can be physical symptoms too, such as feeling constantly tired, sleeping badly, having no appetite or sex drive, and various aches and pains.

For anxiety they say that common symptoms include feeling restless or on edge being irritable, getting tired easily and having tense muscles.

The NHS recommended seeing a doctor if you have symptoms of either condition.

Mail Online

Introduction 

Social media is a big part of youth culture, offering both opportunities and challenges. Imagine using social media not just to connect with friends, but to learn, grow, and express yourself creatively. This article explores how social media impacts youth and provides tips for navigating the digital world responsibly. 

Positive Effects of Social Media

Social media helps youth stay connected with friends and family. A Pew Research study found that 81 percent of teens feel more connected to their friends through social media. It offers educational resources, like online courses and study groups, and is a platform for creativity, where youth can share their talents and passions. 

Consider Emily, a high school student who uses Instagram to showcase her photography. Through social media, she connected with professional photographers who provided feedback and mentorship, helping her improve her skills. 

Negative Effects of Social Media 

However, social media can also have downsides. Cyber bullying and online harassment are significant issues. A study found that 34 percent of students experienced cyber bullying. Social media can exacerbate mental health issues like anxiety, depression, and FOMO (fear of missing out). The APA reports that more social media use correlates with higher rates of mental health issues. Excessive screen time can also lead to addiction, affecting physical health and school performance. 

Take Jake, who found himself constantly comparing his life to others on social media. This led to feelings of inadequacy and depression. By taking a break from social media and focusing on real-life connections, Jake was able to improve his mental health. 

Social Media and Identity Formation 

Social media plays a crucial role in identity formation. It can boost self-esteem through positive interactions but also negatively impact body image and self-worth due to unrealistic beauty standards. A study found that exposure to idealized images on social media can lead to body dissatisfaction. Developing digital literacy and critical thinking skills is essential for navigating these challenges. 

Sarah’s story is a good example. She struggled with body image issues due to the perfect images she saw on social media. By following body-positive accounts and learning about digital manipulation, Sarah developed a healthier self-image. 

Privacy and Safety 

Protecting personal information online is crucial. Only 40 percent of teens use privacy settings on social media. Understanding data usage and recognizing online predators are critical components of staying safe online. The FBI reported a rise in online exploitation cases involving minors, highlighting the need for awareness and caution. 

Consider Mia, who learned the importance of privacy settings after a stranger tried to contact her. She adjusted her settings to be more private and shared her experience with friends, promoting safer online practices. 

Balancing Online and Offline Life

Maintaining a healthy balance between online and offline life is crucial. The American Academy of Pediatrics recommends limiting screen time to less than two hours per day. Strategies for reducing screen time include setting limits and prioritizing offline activities. Encouraging physical activities, hobbies, and face-to-face interactions promotes well-being. 

Think about Alex, who realized he was spending too much time online. He set daily limits on his screen time and took up hiking. The physical activity and time spent in nature significantly improved his mood and overall well-being. 

Parental and Educational Roles 

Parents and educators play key roles in guiding responsible social media use. Studies show that teens who discuss online activities with parents make safer choices. Schools can implement digital citizenship programs, teaching students about the ethical and safe use of technology. 

For instance, Lucy’s school started a digital literacy program that taught students about online safety and responsible use. Lucy found the program helpful and shared what she learned with her younger siblings. 

Conclusion

Social media’s impact on youth is complex. By promoting mindful use and fostering digital literacy, youth can navigate the digital world effectively. Remember, you have the power to control your online experience. Use social media as a tool to enrich your life, and stay balanced by engaging in meaningful offline activities. With support from parents and educators, you can create a balanced and safe online environment that supports healthy development. Encouraging responsible use and open communication maximizes the benefits and minimizes the risks of social media. 

YTM

Source: Myawady Daily Newspaper

A pill that mimics the effect of a gastric bypass has been touted as the latest weight loss miracle – and may even be more effective than fat jabs in the long term. 

The capsules produce a temporary coating in the gut that prevents food from being absorbed, forcing it into the lower intestine and triggering hormones that make you feel full. 

Its manufacturers say it may have advantages over weight-loss injections such as Ozempic and Mounjaro, including having fewer side effects and being easier to take. 

It is also far safer and less invasive than actual gastric bypass surgery. 

Rahul Dhanda, chief executive of Syntis Bio, makers of the pill, said: The problem is [fat jabs] are not very tolerable and patients want to come off them. 

By binding to the mucous membrane lining of the duodenum - the top of the intestine near the stomach - the pills create a barrier that stops calories being absorbed. 

It forces food directly into the lower part of the digestive system, the pills set off a ‘cascade’ of hormones including GLP-1, the same chemical mimicked by semaglutide jab Wegovy. 

It also causes the body to stop producing ghrelin, which makes you feel hungry, and start producing leptin, which makes you feel satisfied. 

The person taking the pill feels full more quickly and stops eating. 

The coating created by the pill sheds naturally after about 24 hours, leaving no trace.

The effect is similar to gastric bypass, in which surgeons make the stomach smaller and shorten the small intestine, changing how the body absorbs food and leaving people feeling fuller after eating less. 

In rats, the drug caused the animals to lose 1 percent of their bodyweight per week while preserving 100 percent of their lean muscle mass. 

Trials in humans have not studied weight loss but found the pills cause no harmful side effects. 

If they prove effective in further trials, the pills could help patients maintain a healthy weight after intensive weightloss with jabs, or replace the injections entirely. 

Dr Louis Aronne of Weill Cornell Medicine in New York City told the conference that a ‘golden age’ of treatment had begun with these new drugs. 

Mail Online