By Rodi Alexander Friedman, C.H.C.
“ We are under exercised as a nation. We look instead of play. We ride instead of walk. Our existence deprives us of the minimum of physical activity essential for healthy living”. John F. Kennedy
To live a vital, healthy life, diet alone will not do the job. You MUST get exercise! Many people
claim that they don’t have the time to exercise. The truth is, you don’t have the time NOT to exercise.
Or, many think because they are in their 50’s, 60’s, or 70’s, it’s too late for them. According to an
article published in Circulation in September 2001 where a 6 month program of moderate exercise
that included walking, jogging or riding a stationary bike for 1 hour, 4 – 5 times per week, turned back
the clock 30 years for middle aged men. These men were able to regain the cardiovascular fitness
levels they had enjoyed as 20 year olds. The study began in 1966 when 5 healthy 20 years olds went
through a series of tests that measured how their aerobic capacity was affected by 3 weeks of total bed
rest. 30 years later the same men underwent similar testing before and after a 6 month exercise regime.
The researchers reported that as the men aged, their weight had climbed an average of 25%, their body
fat had doubled, and their aerobic capacity had declined 11% during the previous 30 years. However,
30 years of aging had done less damage to their aerobic capacity than 3 weeks of bed rest. And,
through 6 months of exercise the men were able to reverse the affects of aging and increase aerobic
capacity by 15%. This documents the fact that it is never too late to start, and positive progress will be
made regardless of how long you have been inactive.
Proper exercise can help you change or maintain a good muscle to fat ratio and have numerous
other benefits including;
* increase your metabolic rate * increase in energy * reduce depression
* better digestion * better sleep * lower blood pressure
* better cholesterol levels * more positive attitude * improve mental alertness
* better self esteem * improve muscle strength * better endurance
* increase your flexibility * stronger bones * improve your stamina
Exercise can also have a major effect on your immune system. During exercise, your breathe
more deeply. This cleans toxins out of the lungs and acts as a pump for the lymph system.
Sweating is another by-product of exercise. When blood vessels of the skin dilate, the sweat
glands act as tiny filters to remove waste products and toxins from the blood. The waste is then
pumped to the surface as sweat.
When you are sedentary, white blood cells (an important part of your immune system) stick to the
walls of your blood vessels and become dormant. Exercise causes these cells to awaken and get back
into circulation, where they can operate at peak performance. This process is called demargination
and begins 30 minutes into an aerobic workout.
I had the opportunity to sit down with Advanced Personal Trainer, Sabrina Gatt, from Toronto
Canada, a working professional for over 10 years. Sabrina is a superior athlete and has completed 8
Boston marathons. She has stated, “Exercise plays a monumental role in our assurance to good
health…Nitric Oxide production in the body personates vitality and circulation in achieving optimum
health through mobility and quality nutrition. Cellular reproduction is on going through out our lives.
The more circulatory the body is at flushing out and regeneration the new, the more youthful, functional
and efficient our lives will become……., it’s just that simple.” Sabrina also states, “ one of the great
bi-products of exercise is the elevated production of endorphins, dopamine, and seratonin…… Our
natural “elated hormones” that keep us in a healthy state of mind, body and soul. A combination of
cardiovascular, strength training, and flexibility equally need to be a part of your fitness routine.
Functional and compound movements provide a balanced and symmetrical and functional physique…..
all the recommendations can be achieved in any current fitness environment you are currently in.
Enjoying good health each and every day should be your mantra, optimally achieving freedom from
dependence and fragility.”
In my opinion and experience, it is simply a mind set. You MUST make the time to incorporate
a regimented schedule into your daily lives. Then you will be sure to reap the benefits of exercise.
Andas we’ve mentioned in this article, there are many benefits. Make exercise as important as
brushing your teeth. In order to improve fitness, you must work out 4 or more times a week. Three
times a week will maintain your current level of fitness, while fewer than 3 episodes of working out
causes your fitness level to decrease. Your goal should be to build workouts between 45 minutes to 1
hour in order to burn fat, improve immune function and get the full benefits of an exercise program.
Depending on your current health or physical status, you may need to check with your physician or
health care provider before any kind of physical activity. Especially if you are:
* excessively overweight
* over 30 and don’t exercise regularly (3x per week)
* have a family history of Heart Disease or Stroke
* have high blood pressure
* are a current smoker
Remember, it is never too late to start physical activity. If you want to live longer and feel better,
EXERCISE, your life depends on it!!
P.S. In regards to my last article, Be Vigilant – Read Labels Part II,
http://envmagazine.org/?p=1638 , many readers asked for additional information, giving a list of
recommended products that would be safe to use. I will be comprising a list which will be posted
in a future article.