Tuning Slide 5.12- More Fitness for Musicians

Weekly Reflections on Life and Music

To keep the body in good health is a duty - otherwise we shall not be able to keep our mind strong and clear.
— Buddha

A disclaimer that I should make every time I write about fitness and exercising- many times the person I am trying to convince most is myself. Not that I “should” workout and take better care of my fitness. I already know that. I have been a certified group fitness instructor. Over my whole adult life, I have worked hard (every now and then) to get into or stay in shape. Most of the time it has worked without too much pain. But time (i.e. age) does take its toll and over the past fifteen or so years I have had to work more diligently to maintain a tolerable fitness level. I have been a member of a gym or fitness center for all these years and, believe it or not, actually enjoy working out and the endorphins I get from it.

One doesn’t need to be in physical shape to be a musician- unless you are in a marching band or act out onstage like Mick Jagger. But for me, when I am in better physical fitness my playing improves, my attitude toward my music is better, and I have better endurance. I know I am not alone in this. A quick Google search will find all kinds of articles about fitness for musicians.

Bill Plake is a musician and fitness person. He has this to say:

It’s not as if you can’t play well if you’re not physically fit (lots of very unfit virtuosi out there). It’s just that you might do better if you stay fit. … Exercising regularly improves your mood, your memory, learning and processing information…your overall mental acuity.
In my experience as a teacher, I find that students who are physically fit tend to have better concentration, efficiency and endurance in their musical practice as well (again, there are exceptions to this observation). (Link)

He reminds anyone who is new to exercise to make sure you have some kind of medical approval, that you take it easy at first, that you make sure you are doing balanced fitness exercises (see below), and use a trainer, at least to get started. Some of the things I have learned about why this is important.

◦ Utilizing all types of fitness= balanced fitness. Balance is one of the key words of life. If we go to extremes, trying to hard can be just as bad as not trying enough. Balance can help keep us focused.

◦ Working on a variety of fitness areas can do things like helping in holding the instrument longer and with more steadiness or the endurance that can give you the ability to play for longer periods (not counting the embouchure)

◦ Working on the core and strengthening the abs=better support of body- and of air. The abs help keep the back supported, not to mention that diaphragm breathing is important.

Let’s look at the four types of exercise and fitness that the NIH lists on their website and their ideas behind them. (Link)

Endurance or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include:
**Brisk walking or jogging
**Yard work (mowing, raking, digging)
**Dancing

For musicians, as I have said, endurance helps sustain you through longer playing times, allows better lung capacity for playing wind instruments, keeps one mentally sharper since exhaustion doesn’t come as quickly.

Strength exercises make your muscles stronger. They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.” Strength exercises include:
**Lifting weights
**Using a resistance band
**Using your own body weight

Strength for musicians is the ability to utilize the muscles at a higher level of performance. That supports the ability to increase endurance.

Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises will also improve your balance. Balance exercises include:
**Standing on one foot
**Heel-to-toe walk
**Tai Chi

Balance is my biggest problem. Due to nerve and muscle weakness from some back issues, I work at trying to gain better balance. I’m not sure I could pass a field sobriety test- and I haven’t had any alcohol to drink in over 30 years! It is important for me, and what I think has been happening is that I am finding ways to compensate for the balance issues in the other areas of fitness. Hence the need to have a broad range of fitness exercises!

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Flexibility exercises include:
**Shoulder and upper arm stretch
**Calf stretch
**Yoga

Flexibility is also a state of mind. Musicians need to have the flexibility to play different styles, under different circumstances, with different people. The ability to go with the flow is supported by the flexibility of the body.

I guess I would sum this up with the broader idea that hat happens with the body can happen with the mind. Look at the above as mental supports as well as physical.

Take it easy if you are going to start exercising, don’t expect overnight miracles. Find one of the many fitness centers that are all around and find a trainer who will guide you. The changes will show up if we do.