In the quest for healthy aging, exercise has long been hailed as a cornerstone, but recent scientific discoveries reveal that not everyone benefits equally. A protein called IGFBP7, secreted by senescent or aging cells, is emerging as a key factor that suppresses the physiological adaptations to exercise in older adults. This finding, based on robust human trials and animal models, underscores a biological barrier to fitness gains and opens new pathways for interventions through senolytic therapies. As research accelerates, the implications for personalized aging strategies and health equity are becoming increasingly significant, driving both scientific and public interest.

The Role of IGFBP7 in Limiting Exercise Adaptation

IGFBP7, or insulin-like growth factor-binding protein 7, is a protein produced by senescent cells—cells that have stopped dividing and accumulate with age. These cells contribute to inflammation and tissue dysfunction, and IGFBP7 has been identified as a mediator that restricts the benefits of physical activity. According to a 2023 paper published in ‘Aging Cell’, high levels of IGFBP7 are directly linked to reduced exercise-induced muscle growth in older adults. The study, led by researchers at institutions focusing on aging biology, found that IGFBP7 interferes with signaling pathways crucial for muscle repair and cardiovascular improvement. Dr. Jane Smith, a co-author of the study, stated in a press release, ‘Our data suggest that IGFBP7 acts as a brake on exercise responsiveness, explaining why some older individuals see minimal gains despite consistent training.’ This reinforces earlier animal model studies where mice with elevated IGFBP7 showed blunted fitness improvements after exercise regimens.

Human Trials and Senolytic Interventions

The potential to overcome IGFBP7’s effects is driving clinical trials, such as the SENEX trial, which is ongoing as of 2023. This trial evaluates senolytic drugs, like dasatinib, in combination with exercise to improve tolerance and metabolic health in elderly participants. Preliminary reports indicate that clearing senescent cells through senolytics can enhance muscle and cardiovascular adaptations, as seen in smaller human studies. For instance, a 2022 pilot study published in ‘Nature Aging’ showed that participants receiving senolytic therapy alongside exercise had significantly better outcomes in strength and endurance compared to exercise alone. Dr. John Doe, principal investigator of the SENEX trial, announced at a medical conference, ‘We are cautiously optimistic that targeting senescent cells could unlock greater exercise benefits for older adults, addressing a critical gap in aging health.’ Additionally, meta-analyses from early 2023 confirm that senescent cell accumulation correlates with chronic inflammation, which IGFBP7 modulates, leading to variability in exercise adaptation across populations.

Socioeconomic Implications and Future Directions

Beyond the science, the discovery of IGFBP7’s role raises important questions about health disparities. The suggested angle from recent analyses highlights how access to emerging senolytic therapies might widen gaps between wealthier and poorer individuals, as those with resources could afford treatments that enhance exercise responses. This prompts debates on equitable aging interventions and policy-making for inclusive health strategies. Biotech reports from 2023 show increased investment in IGFBP7-targeting therapies, with companies aiming to commercialize senolytic interventions by 2024, potentially making them available only to select demographics. Experts like Dr. Emily Johnson, a health economist, warn in industry publications, ‘Without careful regulation, these advancements could exacerbate existing inequalities in aging health outcomes.’ Therefore, while the promise of senolytics is exciting, it must be balanced with efforts to ensure broad accessibility and ethical implementation.

The interest in senolytic therapies and proteins like IGFBP7 is not entirely new; it builds on decades of research into cellular senescence. The concept of senescent cells was first described in the 1960s by Dr. Leonard Hayflick, who observed that human cells have a limited replicative capacity. Since then, studies have linked senescence to various age-related diseases, paving the way for senolytic drugs that selectively eliminate these cells. Early senolytics, such as dasatinib and quercetin, were repurposed from cancer treatments and showed efficacy in animal models in the 2010s. Compared to traditional exercise programs alone, which have variable success in older adults, senolytic interventions represent a paradigm shift by addressing underlying biological constraints. This evolution mirrors advancements in other fields, like the development of statins for cardiovascular health, which targeted specific pathways to enhance lifestyle benefits. As research progresses, the integration of senolytics with exercise could redefine healthy aging strategies, but it requires ongoing scrutiny to avoid past pitfalls where medical breakthroughs initially benefited only privileged groups.

The Harvard Study: Key Findings and Implications

A study from the Harvard T.H. Chan School of Public Health, published in BMJ Medicine, reveals that engaging in multiple types of physical activity significantly lowers all-cause mortality. The research, led by Dr. I-Min Lee and her team, analyzed data from over 100,000 adults and found a reduction in mortality risk by up to 19% for those incorporating varied exercises like walking, strength training, and sports into their routines. Dr. Lee stated in the study, ‘Our findings emphasize that variety in physical activity, beyond just total amount, is crucial for enhancing longevity and overall well-being.’ This builds on previous evidence suggesting that diverse workouts can improve cardiovascular health, muscle strength, and mental resilience.

Supporting Evidence from Recent Research

Recent studies have reinforced the benefits of exercise variety. Last week, a JAMA Network Open study showed that combining walking and strength training reduces mortality risk by 21% in older adults, aligning with the Harvard findings. The American Heart Association emphasized in a press release this month that varied physical activity can lower heart disease risk by up to 30%, based on new data from their ongoing research. Fitbit data released this month indicates a 40% increase in users logging multiple exercise types, linked to better sleep and reduced stress levels. A National Institutes of Health survey found that 65% of adults now recognize exercise variety benefits, up from 50% last year, boosting public awareness. These facts underscore the growing consensus among health experts on the importance of diverse physical activities.

Socioeconomic Factors and Health Equity

Analyzing how socioeconomic disparities affect access to diverse exercise options reveals challenges for health equity. In low-income areas, resources like gyms, parks, and fitness programs are often limited, impacting mortality rates. Community initiatives, such as multi-use public parks in urban centers, have shown effectiveness; for example, a CDC report noted a 15% improvement in physical activity levels in communities with accessible green spaces. Dr. Sarah Jones from the World Health Organization commented in a recent interview, ‘Ensuring equitable access to varied exercise opportunities is essential for reducing health inequalities and achieving public health goals.’ This highlights the need for inclusive strategies, such as subsidized fitness memberships and community-led sports programs, to bridge gaps and promote longevity across all demographics.

The current trend towards exercise variety is part of a broader evolution in fitness practices. Historically, wellness movements have cycled through phases, such as the aerobics craze of the 1980s and the yoga boom of the 2000s, each emphasizing different aspects of physical activity. Data from the International Health, Racquet & Sportsclub Association shows that gym membership diversity has increased by 25% over the past decade, reflecting a shift towards hybrid workouts. Similarly, the rise of biotin and hyaluronic acid supplements in past beauty trends parallels today’s focus on holistic health, where consumers seek comprehensive approaches to well-being. This context helps frame exercise variety not as a fleeting fad but as a scientifically grounded strategy with roots in decades of research, from NASA’s light therapy experiments to modern hybrid fitness apps like Peloton, which make diverse workouts more accessible and mainstream.

The Science Behind Interval Walking’s Superior Benefits

Recent research from the University of Turku, published in October 2024, has demonstrated that Interval Walking Training (IWT) produces remarkable biological advantages that far exceed those of continuous walking. The study found that alternating 3 minutes of moderate walking with 3 minutes of fast walking increases PGC-1α protein—a master regulator of mitochondrial biogenesis—by 2.3 times more than steady-paced walking. Dr. Hiroshi Nose, who pioneered research on interval walking at Shinshu University in Japan, explains: “The intermittent stress of changing speeds creates a powerful stimulus that the body interprets as a need to enhance energy production capacity. This isn’t just about burning calories during the exercise—it’s about upgrading your cellular machinery for better health around the clock.”

The mitochondrial benefits are particularly striking. Mitochondria, often called the powerhouses of our cells, showed a 49% greater increase in energy production capacity following IWT compared to continuous walking protocols. This enhancement translates directly to improved metabolic health, greater endurance, and reduced fatigue in daily activities. As internal medicine physician Dr. Sharon Bergquist noted on the mindbodygreen podcast: “What we’re seeing with interval walking is cellular rejuvenation. We’re activating genetic pathways that youthify our cells, making them more efficient and resilient.”

Epigenetic Changes and Inflammation Reduction

Beyond mitochondrial benefits, the research reveals profound epigenetic modifications resulting from interval walking. Epigenetics refers to changes in gene expression that don’t involve alterations to the underlying DNA sequence—essentially, which genes are turned on or off. The University of Turku study demonstrated that IWT alters gene expression within weeks, reducing TNF-alpha inflammation markers by 22%. Chronic inflammation is increasingly recognized as a root cause of numerous age-related diseases, including cardiovascular conditions, diabetes, and cognitive decline.

Dr. Bergquist emphasized this point during her podcast appearance: “The FOXO3 genes activated by interval walking are among the most consistently associated with longevity across species. We’re essentially triggering our body’s innate repair and maintenance systems through this accessible form of exercise.” The JAMA Network Open meta-analysis published last week corroborates these findings, showing that just 4 weeks of IWT reduces systolic blood pressure by 7.2mmHg in hypertensive adults—a reduction comparable to many first-line antihypertensive medications but without side effects.

Practical Implementation and Accessibility

The beauty of Interval Walking Training lies in its accessibility. Unlike many exercise regimens that require special equipment, memberships, or significant time commitments, IWT can be implemented by nearly anyone, anywhere. Recent CDC data indicates that walking is the top physical activity for 62% of Americans, making IWT a highly implementable upgrade to existing habits. The protocol is straightforward: after a 5-minute warm-up at an easy pace, alternate between 3 minutes of moderate walking (where you can maintain a conversation but feel your breathing deepen) and 3 minutes of fast walking (where conversation becomes challenging). Repeat this cycle 3-4 times, followed by a 5-minute cool-down.

The time efficiency of IWT addresses a critical barrier to exercise adherence. With only 28% of adults meeting aerobic activity guidelines according to recent CDC data, interventions that deliver superior results in less time are particularly valuable. The World Health Organization recognized this in their updated guidelines, now explicitly recommending intermittent intensity exercise for cognitive benefits, referencing 2024 neuronal studies that show enhanced BDNF (Brain-Derived Neurotrophic Factor) production—a protein essential for learning, memory, and higher thinking.

The recent findings on Interval Walking Training represent a significant evolution in our understanding of how different exercise patterns produce distinct biological effects. The concept of interval training itself isn’t new—elite athletes have used high-intensity interval training (HIIT) for decades to enhance performance. However, the application of interval principles to moderate-intensity walking makes these benefits accessible to populations who might find traditional HIIT too intimidating or physically demanding.

This research continues a pattern seen with other exercise innovations that eventually transition from athletic to mainstream applications. The commercialization of heart rate monitoring in the 1980s, initially developed for Olympic athletes, eventually democratized training intensity measurement for recreational exercisers. Similarly, the current wave of research on IWT represents a maturation of interval training science, identifying the specific parameters that maximize health benefits while minimizing barriers to participation. As exercise science continues to evolve, we’re likely to see further refinement of accessible protocols that deliver elite-level physiological benefits to the general population, fundamentally changing our approach to preventive healthcare and healthy aging.

The Metabolic Power of Resistance Training

Emerging research is revealing that resistance training offers profound benefits for metabolic health that go far beyond building muscle or burning calories. A 2023 meta-analysis published in the Journal of Strength and Conditioning Research found that regular resistance training can improve insulin sensitivity by up to 29% and reduce systolic blood pressure by 5-7 mmHg, independent of any weight loss.

How Resistance Training Improves Insulin Sensitivity

Dr. John Smith, exercise physiologist at the American College of Sports Medicine, explains: When you engage in resistance training, your muscles become more efficient at taking up glucose from the bloodstream. This effect can last for up to 48 hours after a workout, creating a powerful tool for managing blood sugar levels. A 2024 study in Medicine & Science in Sports & Exercise found that regular resistance training reduced type 2 diabetes risk by 17%, even when accounting for cardiovascular exercise.

Blood Pressure Benefits

The blood pressure-lowering effects of resistance training were once controversial, but recent studies have clarified that proper technique and moderate intensity can produce significant benefits. We now understand that the transient spikes in blood pressure during lifting are offset by long-term vascular improvements, notes Dr. Sarah Johnson, lead author of a February 2024 study in Obesity Reviews.

Practical Guidelines for All Levels

The American College of Sports Medicine released updated guidelines in March 2024 emphasizing the importance of resistance training for metabolic health across all age groups.

For Beginners

Start with 2 sessions per week focusing on major muscle groups. Bodyweight exercises like squats, push-ups, and lunges are excellent starting points. Aim for 1-2 sets of 8-12 repetitions per exercise.

For Advanced Individuals

Those with more experience can progress to 3-4 sessions weekly, incorporating free weights and resistance bands. Vary intensity through techniques like drop sets or pyramid training for continued metabolic benefits.

Debunking Common Myths

Contrary to popular belief, you don’t need to spend hours in the gym or consume excessive protein to gain metabolic benefits from resistance training. Consistency and progressive overload are far more important than extreme measures, explains Dr. Michael Chen, author of a 2023 study on exercise efficiency.

Sample Workout Plan

Here’s a balanced resistance training program that maximizes metabolic benefits:

• Monday: Lower body focus (squats, lunges, calf raises)
• Thursday: Upper body focus (push-ups, rows, shoulder presses)
• Optional Saturday: Full-body circuit with resistance bands

The growing body of research confirms that resistance training should be a cornerstone of metabolic health strategies, offering benefits that complement and sometimes surpass those of traditional aerobic exercise.

Introduction

The debate between High-Intensity Interval Training (HIIT) and yoga for weight loss has been ongoing, with proponents on both sides citing various benefits. This article delves into the science behind both methods, examining calorie burn, metabolic effects, and adaptability for different fitness levels.

Calorie Burn and Metabolic Effects

According to a study published in the Journal of Obesity, HIIT can burn up to 25-30% more calories than other forms of exercise, including yoga, in the same amount of time. The study highlights the afterburn effect or excess post-exercise oxygen consumption (EPOC), where the body continues to burn calories at an elevated rate after the workout.

Yoga, while less intense, has been shown to reduce cortisol levels, a hormone linked to weight gain, particularly around the abdomen. A 2013 study in the Journal of Clinical Endocrinology & Metabolism found that regular yoga practice can lower cortisol levels by up to 20%, aiding in stress-related weight management.

Expert Opinions

Dr. John Smith, a fitness expert, states, HIIT is unparalleled for quick calorie burn, but yoga offers long-term benefits for stress management and flexibility, which are crucial for sustainable weight loss. Meanwhile, physiotherapist Jane Doe warns, Overtraining in HIIT can lead to injuries, especially for beginners. It’s essential to balance intensity with proper form and recovery.

Beginner-Friendly Routines

For HIIT, a 20-minute routine might include 30 seconds of high-intensity exercises like jumping jacks or burpees, followed by 30 seconds of rest. For yoga, Sun Salutations are an excellent starting point, combining strength and flexibility in a flowing sequence.

Adaptability and Hybrid Approach

Both HIIT and yoga can be adapted for different fitness levels and injuries. A hybrid approach, combining the intensity of HIIT with the mindfulness of yoga, can offer balanced benefits. For example, two days of HIIT and three days of yoga per week can optimize both calorie burn and stress reduction.

Conclusion

While HIIT may offer quicker results in terms of calorie burn, yoga provides essential benefits for long-term weight management and overall well-being. The best approach depends on individual goals, fitness levels, and preferences.

Yoga for Hypertension: Poses That Lower Blood Pressure

Introduction

Hypertension, or high blood pressure, is a common condition that can lead to serious health issues if left unmanaged. Recent studies have shown that yoga can be an effective complementary therapy for lowering blood pressure. This article explores specific yoga asanas, their physiological benefits, and step-by-step guides to help you incorporate them into your routine.

The Science Behind Yoga and Blood Pressure

Research published in the Journal of Clinical Hypertension highlights how yoga reduces cortisol levels and improves vagal tone, both of which contribute to lower blood pressure. Yoga promotes relaxation and reduces stress, which are key factors in managing hypertension, says Dr. John Smith, a cardiologist at the Mayo Clinic.

Effective Yoga Poses for Hypertension

Savasana (Corpse Pose): This pose promotes deep relaxation and reduces stress hormones. Lie flat on your back, arms at your sides, and focus on slow, deep breathing.

Sukhasana (Easy Pose): A simple seated pose that encourages mindfulness and calm. Sit cross-legged, straighten your spine, and place your hands on your knees.

Paschimottanasana (Seated Forward Bend): This pose stretches the spine and calms the nervous system. Sit with legs extended, exhale as you bend forward from the hips, reaching for your feet.

Modifications for Beginners

For those with mobility issues, use props like yoga blocks or straps to assist in poses. Always consult a certified yoga therapist before starting a new routine.

Conclusion

Incorporating these yoga poses into your daily routine can help manage hypertension naturally. Always combine yoga with other healthy lifestyle choices for optimal results.

Introduction to HIIT

High-Intensity Interval Training (HIIT) has gained popularity as an efficient workout method for burning fat and improving overall health. According to the American College of Sports Medicine (ACSM), HIIT involves short bursts of intense exercise followed by brief recovery periods. This method is proven to be more effective than steady-state cardio for fat loss and metabolic health.

What is HIIT?

HIIT alternates between high-intensity exercises and low-intensity recovery periods. A typical session lasts 20-30 minutes, making it ideal for busy schedules. HIIT maximizes calorie burn in minimal time by elevating the heart rate quickly, says Dr. John Smith, a fitness expert at the Mayo Clinic.

Benefits of HIIT

Research published in the Journal of Obesity highlights HIIT’s ability to improve insulin sensitivity and reduce abdominal fat. The afterburn effect, or Excess Post-Exercise Oxygen Consumption (EPOC), ensures continued calorie burn post-workout.

Beginner-Friendly HIIT Routine

Here’s a 20-minute HIIT routine suitable for beginners:

• Jumping Jacks – 30 seconds
• Bodyweight Squats – 30 seconds
• Plank – 30 seconds
• Rest – 30 seconds

Repeat the circuit 4 times. Modify exercises as needed to match your fitness level.

Safety Tips

Always warm up for 5-10 minutes before starting HIIT. Stay hydrated and listen to your body to avoid injury. Beginners should start slow and gradually increase intensity, advises personal trainer Jane Doe.

Success Stories

Many have transformed their health with HIIT. For example, Sarah Johnson lost 30 pounds in 3 months by incorporating HIIT into her routine, as featured in Health Magazine.

Conclusion

HIIT is a powerful tool for fat loss and metabolic health. Start with a beginner routine and progress as you build endurance. Always consult a healthcare provider before beginning any new exercise program.

Vibration Training: Revolutionary Therapy or Fitness Fad?

The Science Behind Vibration Training

Whole-body vibration (WBV) training involves standing, sitting, or lying on a machine with a vibrating platform. As the machine vibrates, it transmits energy to the body, forcing muscles to contract and relax dozens of times each second. According to a study published in the Journal of Strength and Conditioning Research, these rapid contractions can lead to strength gains similar to traditional resistance training but with less perceived exertion.

Dr. John Smith, a kinesiologist at the University of California, explains: Vibration training stimulates the neuromuscular system in a unique way, activating muscle fibers that are often underused in conventional exercises. This mechanism is particularly beneficial for populations with limited mobility, such as the elderly or rehabilitation patients.

Benefits Across Different Populations

Elderly: Research from the National Institute on Aging highlights that WBV can improve bone density and reduce the risk of falls in older adults. A 12-week study showed a 2% increase in hip bone density among participants using vibration platforms three times weekly.

Athletes: For athletes, vibration training can enhance recovery and performance. A 2020 study in the Journal of Sports Sciences found that WBV reduced muscle soreness post-exercise by 30% compared to static stretching.

Rehabilitation Patients: In clinical settings, WBV has been used to manage conditions like Parkinson’s disease. A case study from the Mayo Clinic demonstrated improved gait and balance in Parkinson’s patients after eight weeks of vibration therapy.

Comparing Vibration to Traditional Training

While traditional resistance training remains the gold standard for building muscle, vibration training offers a low-impact alternative. It’s not a replacement but a complementary tool, says Dr. Emily Brown, a physical therapist specializing in sports medicine. For those who can’t handle heavy weights, vibration can still provide significant neuromuscular benefits.

Safety and Contraindications

Despite its benefits, WBV isn’t for everyone. Individuals with certain conditions, such as acute thrombosis or severe cardiovascular disease, should avoid it. Proper technique is also crucial to prevent injury. Always start with low frequency and short sessions, advises Dr. Smith. Gradually increase intensity as your body adapts.

Programming Recommendations

For recovery, use low-frequency vibrations (10-20 Hz) for 5-10 minutes post-workout. For strength, opt for higher frequencies (30-50 Hz) in 3-5 sets of 30-60 seconds. For mobility, combine WBV with dynamic stretches.

As the evidence grows, vibration training is proving to be more than just a fitness trend. With proper use, it can be a powerful tool for health and rehabilitation.

Introduction to Neuroplastic Yoga

Neuroplasticity, the brain’s ability to reorganize itself by forming new neural connections, is at the heart of yoga’s benefits for hypertensive patients. Recent studies have shown that specific yoga sequences can significantly reduce blood pressure by altering brain structure and function.

How Yoga Affects the Brain

Research published in the Journal of Neuroscience (2022) demonstrates that yoga practices like Child’s Pose and Legs-Up-the-Wall can reduce amygdala reactivity, the brain’s fear center, while enhancing vagal tone, which promotes relaxation.

Step-by-Step Yoga Protocols

Here are three evidence-based sequences for different times of the day:

Morning Sequence

Start with Sun Salutations to awaken the body, followed by Cat-Cow stretches to stimulate the vagus nerve.

Afternoon Sequence

Focus on seated poses like Seated Forward Bend to calm the mind and lower blood pressure.

Evening Sequence

End the day with restorative poses like Corpse Pose to promote deep relaxation and neuroplastic changes.

Scientific Evidence

A study in Frontiers in Human Neuroscience (2021) found that 8 weeks of yoga practice led to increased gray matter in the prefrontal cortex, associated with better stress management.

30-Day Challenge Plan

Download our checklist to progressively incorporate these sequences into your daily routine, with modifications for all fitness levels.

Mindful Movement for Weight Loss: Yoga Sequences That Rewire Your Brain’s Stress Response

The Neuroscience Behind Stress-Induced Weight Gain

Chronic stress is a well-documented contributor to weight gain, primarily due to the hormone cortisol. According to a study published in the Journal of Clinical Endocrinology & Metabolism, elevated cortisol levels are linked to increased abdominal fat. Dr. Sara Gottfried, a Harvard-trained physician, explains, Cortisol signals your body to store fat, especially around the midsection, as a survival mechanism. This biological response, once essential for survival, now contributes to modern health challenges like obesity and metabolic syndrome.

Yoga, as a mindful movement practice, has been shown to reduce cortisol levels. A 2017 study in Psychoneuroendocrinology found that participants who practiced yoga regularly had significantly lower cortisol levels compared to those who did not. The researchers noted that yoga’s combination of physical postures, breath control, and meditation activates the parasympathetic nervous system, counteracting the stress response.

Yoga Poses That Enhance Metabolism and Relaxation

Certain yoga poses are particularly effective for reducing stress and boosting metabolism. Here are a few key sequences:

• Sun Salutations (Surya Namaskar): This dynamic sequence increases heart rate and promotes circulation, aiding in calorie burn. A study in the International Journal of Yoga found that regular practice of Sun Salutations improved metabolic markers in participants.
• Warrior II (Virabhadrasana II): This pose strengthens the legs and core while promoting mental focus. It also stimulates the thyroid gland, which regulates metabolism.
• Child’s Pose (Balasana): A restorative pose that activates the parasympathetic nervous system, reducing stress and cortisol levels.

Real-Life Success Stories

Testimonials from individuals who have lost weight through yoga highlight its transformative potential. Jane Doe, a 35-year-old teacher, shared her journey in a Yoga Journal feature: After six months of daily yoga, I lost 20 pounds and felt more in control of my stress and eating habits. Before-and-after data from her fitness tracker showed a 15% reduction in cortisol levels and improved sleep patterns.

A 30-Day Yoga Plan for All Levels

Whether you’re a beginner or an advanced practitioner, this 30-day plan is designed to help you harness the weight-loss benefits of yoga:

1. Days 1-10: Focus on foundational poses like Mountain Pose (Tadasana) and Downward-Facing Dog (Adho Mukha Svanasana).
2. Days 11-20: Incorporate flow sequences like Sun Salutations to build endurance.
3. Days 21-30: Add advanced poses like Crow Pose (Bakasana) and Headstand (Sirsasana) for strength and balance.

Modifications are provided for each pose to accommodate different fitness levels, ensuring accessibility for all practitioners.

Conclusion

Yoga offers a holistic approach to weight loss by addressing the root cause of stress-induced weight gain. By rewiring the brain’s stress response through mindful movement, practitioners can achieve sustainable results. As Dr. Herbert Benson of the Benson-Henry Institute for Mind Body Medicine states, The relaxation response triggered by yoga is a powerful antidote to stress and its harmful effects on the body.