Discover How You Can Benefit From at Least 30 Minutes of Exercise a Day to Reduce the Risk of Heart Disease, Type 2 Diabetes, Osteoporosis and Other More Serious Degenerative Diseases.

Many people have thrown in the towel with exasperation after hearing the new guidelines for healthy living that recommends 30 to 90 minutes of moderate to vigorous exercise a day.

Shortly you will discover 19 benefits of exercise, what Sarcopenia is and the three types of exercise that will help you get to your health goals and reverse Sarcopenia. More about them later.

Today, researchers, exercise experts and myself aren't accepting any excuses, declaring almost everyone can find the time and motivation during the day to squeeze in a little physical activity.

The only people who can get away with the argument of not having enough time during the day to exercise are: The most time-crunched people aged 30 to 45, parents of young children and people who work over 50 hours a week.

However for this group of people it's even more important for them to some how find time to fit exercise into their daily routine, because it's exercise that dissolves and helps to eliminate the adrenal hormones that cause stress.

These adrenal hormones are like millions of guerrilla style soldiers who can't distinguish between the hostile or friendlies. Adrenal hormones, if not acted upon by exercise, will indiscriminately destroy healthy cells. Have you ever heard of someone retiring, only to pass away in a very short period of time? This is the effect of adrenal hormones gone wrong.

Part of the problem for the rest of the population is that out of the nearly 40 hours of estimated free time a week, 15 to 20 of those hours are spent watching television. People simply need to determine which activity level personally applies to them and, hopefully, exercising won't seem so overwhelming.

Whether the activity is divided up into 10- and 15-minute segments, most people benefit from at least 30 minutes (minimum) of exercise a day to reduce the risk of heart disease, type 2 diabetes, osteoporosis and other diseases. Some suggested ways to reach this amount include:

  • Dancing
  • Walking briskly
  • Biking
  • Golfing
  • Swimming
  • Shooting hoops
  • Pacing while talking

As the list above shows, the guidelines don't require meeting the time recommendations through structured exercise alone. Half the time can be spent on a structured activity, while the other half can be accumulating from using the stairs or walking around whenever possible (at work, the mall, home, etc.). But for people exercising 30 minutes and still experiencing weight gain, increasing the time to 60 minutes is required. Additionally, those who have lost a significant amount of weight and are striving to keep it off might need as much as 90 minutes of exercise a day.

Making Exercise a Priority

Most people can reach the recommended exercise goals by simply making it part of their daily routine. The key is to make exercise a habit and figure out what time of the day works best, such as:

  • Before going to work
  • During lunch hour
  • Right after work
  • In the evening with a friend

Use Exercise Effectively

The key to exercising is to make sure you are using it effectively. By doing so, you will ensure all your hard efforts (and time) are not wasted and are having a positive effect on your body. To aid you in your efforts, there are three important variables to exercise to keep in mind:

  • Length of time
  • Frequency
  • Intensity

Finally, most people don't have the slightest clue about exercise intensity and just don't understand that average walking, though beneficial for general health isn't a sufficiently intense exercise for weight loss or heart benefits.

The problem with walking is that it is great for out of shape individuals for a week or two, but most become fit relatively quickly and require a constant increase in exercise intensity to maintain their training effect.

Walking just simply can't do that unless you are walking on an inclined treadmill. The simple way you can find out if you are exercising hard enough is to increase the intensity of your workout until you are having a difficult time talking to someone.

Once you are there, decrease ever so slightly and you will be at your ideal intensity range. It is important to understand with time this will continue to increase but some days you might actually have to go backwards as stress or illness will decrease your fitness level temporarily. If you can easily carry on a conversation with someone next to you, then in all likelihood you are going too slow to generate the aerobic benefits that exercise is capable of doing; if you cannot carry on a conversation at all, then you have gone too far and need to decrease the intensity.

Now it’s time to discuss with you the term “Sarcopenia” – or the erosive/destructive effect of the human organism over time – and the important role that exercise plays in buffering this.

Apart from a balanced nutritional program, there are three types of physical activities that best combat the sarcopenic tyrant and also gives you tremendous health advantages.

The first type of activity being the benefits of aerobic exercises (Swimming, jogging, cycling, brisk walking) etc.

The second is stretching exercises that are also known as energy increasing exercises, these include Yoga, Pilates, various breath exercises (Pranayama) and static/dynamic stretching.

How these activities differ from conventional exercises is that they activate various energy points and pathways throughout the body by actively massaging internal organs and bringing about emotional balance.

The third type is resistance training, or otherwise known as weight training. This type of activity employs the use of either, body weight resistance (callisthenics), mechanical or elastic resistance or free weights. Resistance training (RT) has been shown to be a powerful intervention in the prevention and treatment of Sarcopenia.

While resistance training plays an important role in combating Sarcopenia, it will also increase your strength, build and tone muscles, and increase muscular endurance. It can also help maintain lean body mass (important for individuals attempting weight loss), decrease the risk of osteoporosis, develop coordination and balance, and prevent injuries resulting from weak muscles and ligaments.

You can boost your strength and improve the way you look and feel no matter how old, weak or out of shape you are by getting involved with a sensible weight training program. If you would like to know more for your specific needs, call our Clinic and arrange to meet with one of our team to discuss your personalised exercise regime.

Remember real and spontaneous motivation comes after action, and seldom before it…so if you’re waiting to get motivated… many seasons may pass…because more likely motivation is waiting for you.

The 19 Benefits of Exercise

  1. Releases Beta-endorphins – anti-depressant
  2. Releases growth hormone, helps stage III and IV sleep –deep sleep – anti-aging
  3. Prevents osteoporosis
  4. Increases oxygen to the brain
  5. Lowers cholesterol
  6. Burns fat tissue…especially aerobic sessions over 40 minutes
  7. Helps coronary arteries by enlarging openings
  8. Releases circulating fibrinolysins - keeps blood viscosity down i.e. less likely to have a thrombosis
  9. Clears “acidosis” from food allergies
  10. Helps the digestive system
  11. Helps the immune system
  12. Keeps mobility of joints
  13. Helps overcome “mental puff/brain fog” – focus improves
  14. Develops stamina
  15. Purges pesticides and herbicides through sweat ducts
  16. Enhances libido
  17. Assists in preventing cancer
  18. Circulation improves throughout whole body, improving physical, emotional and mental clarity – AH HA memory therefore improves
  19. Energy improves

No wonder exercise has been labeled as the single biggest thing available to us for optimum health!!! Remember to include a warm-up good enough to induce a slight sweat on the brow before your work-out session...and most of all...have fun with it.

 

Kind regards
Mick Jordan
B.Sc, RMT, ND

2/3 Swanston St
Mentone, Vic 3194
(03) 8585 2222
mick@inneressence.com.au

 

References

  1. # Elamin MS, Boyle R, Kardash MM, et al. Accurate detection of coronary heart disease by new exercise test. Br Heart J. 1982;48:311–320.
  2. Lauer MS, Okin PM, Larson MG, et al. Impaired heart rate response to graded exercise: prognostic implications of chronotropic incompetence in the Framingham Heart Study. Circulation. 1996;93:1520 –1
  3. Singh JP, Larson MG, Manolio TA, et al. Blood pressure response during treadmill testing as a risk factor for new-onset hypertension: the Framingham heart study. Circulation. 1999;99:1831–1836.
  4. Osteoporosis Australia website, www.osteoporosis.org.au
  5. Bonaiuti D, et al. (2006). Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database of Systematic Reviews (1).  

 

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