Sundays start with a very short prologue, identifying intention(s) of the day/week, affirmations, and meditations.* After the prologue, silence, soft music and or rhythm will follow. One of my mentor's Dr. Ralph Weiss frequently used the phrase "music is meta". He held, I as well, that within music and the connection with the music, we find the presence of the great spirit. Dance to rhythms is profoundly able to soften muscle tensions, and is probably the most natural aerobic exercise known to our species. I blend escatic dance, yoga (including stretches), breath work and weights. Here is a link to a YouTube video that I particularly enjoy (maybe you can tell I'm a child of the 60's). https://www.youtube.com/watch?v=gLw10hu78Pw&t=623s .
The human species is profoundly adaptive. The life saving adrenal fight or flight physiology can not be healthfully maintained. Large meta analysis studies (studies that combine a high number of identical or nearly identical research) have found that doing more than 4 hours of aerobic exercise per week, removes all the scientifically recognized benefits of aerobic exercise. I am not aware of meta analysis on not only lack of cardiolyogical benefit, but increased detriment and harm for 8, 12 and 16 hours of aerobic activity per week. This is not all that uncommon for the American "athelete". Other related studies have shown that there is a difference between elevating your heart rate with joyful activities versus forcing yourself to do what does't come easy. One day a week, we should try to be as physically inactive as possible. A recharge, a rest, a reboot, and hence a rebound. This is my personal and best abjective belief, but it is also fundamental to our world religions.
*In the Bible, the word fasting is used over a hundred times, and, depending on context, can mean fastinjg on water only, or even not even water (Moses and Jesus), intense, unceasing prayer, or meditation (listening to God). The root meaning of the word religion is to re-unite (body (flesh) and spirit), the same meaning as the word yoga.
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