EXERCISE for Health
“Walking is a man’s best medicine”
Hippocrates (Greek physician 460 BC - 377 BC)
"What fits your busy schedule better -
Exercising 30 minutes a day or being dead 24 hours a day?"
Walking is especially
good for helping you think better - it increases circulation to the brain. Compared
to more strenuous exercises, walking doesn't divert extra oxygen and glucose to
muscles, and is especially good after a meal when your brain may be
deprived of glucose.
(short) you-tube video provides a visually entertaining
encouragement to spend 30 minutes a day walking:
23 and 1/2 hours: What is the single best thing we can do for our health?
The final question in this video is:
“Can you limit your sitting and
sleeping to just 23 ½ hours a day?”
30 minute brisk walk or biking
20 minute rebounding
Chi Machine -
for people unable to walk - lying down, machine moves your legs like a fish tail
Oxygenating exercise needs to be consistent, and balanced with dietary
exercise stimulates blood flow and improves oxygenation -
which protects against free radicals.
irregular exercise can cause too much oxidation - if insufficient
For optimal exercise, we need:
Benefits of Exercise
hormones - with the secondary benefits of weight loss and
normalization of blood sugars. LEPTIN is the
appetite suppressant/fat-burning hormone that says “STOP EATING”.
Improves your state
In part by affecting your body's levels of
- produced in response to stress, increases
blood pressure and blood sugar, weakens your immune response and can lead to
organ inflammation and damage. But
working out burns
restoring your body's normal levels.
exercise can also cause your brain to release endorphins, your body's natural
has euphoric effect – run/bike/swim as fast as you can for 30 - 40 seconds and then reduce
your speed to a gentle pace for 5 minutes before sprinting again.
Improves self-esteem –
by improving your body image.
“Exercise” treatments for depression -
a study conducted by Duke University in the late
1990’s divided depressed patients into three treatment groups:
Exercise plus antidepressant
Antidepressant drug only
After six weeks, the
drug-only group was doing slightly better than the other two groups. However,
after 10 months of follow-up, it was the exercise-only group that
had the highest remission and stay-well rate.
Exercise needs to be sustained and produce sweat.
Babyak M, Blumenthal JA, Herman S, Khatri P, Doraiswamy M, Moore K, Craighead
WE, Baldewicz TT, Krishnan KR. Exercise treatment for major depression:
maintenance of therapeutic benefit at 10 months. Psychosom Med. 2000
increases the level of brain chemicals called growth factors that help
make new brain cells.
effects of stress -
boosts levels of calming brain neurotransmitters,
E.g. serotonin, dopamine, and norepinephrine.
Exercise moves lymph fluid -
the body's lymph system
Carries NUTRIENTS TO
Carries TOXINS OUT OF
THE BODY -
Unlike the blood, the lymphatic system has no
automatic pumping system, and is only moved by muscle contraction. i.e. movement
program for elderly study improved strength, balance and depression -
weeks of progressive resistance training increased strength by 200% in 90 year
old humans. 10 weeks of training gave 300% increase in strength, improved
balance, and relief from depression.