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Proper nutrition and exercise in a well balanced combination are the most important factors for maintaining youth and optimal health. The entire body benefits from this formula, both physically and psychologically.
Regular exercise improves digestion and elimination, increases endurance and energy levels, promotes lean body mass while burning fat, and lowers overall blood cholesterol while increasing the proportion of "good" cholesterol (HDL) to "bad" cholesterol (LDL). Exercise also reduces stress and anxiety, which are contributing factors to many illnesses and conditions. In addition to the physical benefits, studies have shown that regular exercise elevates mood, increases feelings of well-being, and reduces anxiety and depression.
The power of exercise in maintaining health was underscored by the continuing Aerobics Center Longitudinal Study, which was designed to examine the effects of different fitness levels. According to the report, low fitness may pose a great risk to health as smoking, and a greater risk than high cholesterol, high blood pressure, or obesity. It was reported that smokers who are moderately physically fit, but have high blood pressure and high cholesterol, live longer than nonsmokers who are healthy but sedentary. Moderate fitness, it was stated, can be achieved in ten weeks through many different forms of exercise, including daily sessions of walking, bicycling, or even gardening.
Exercise includes a variety of movements and different activities. Recreational exercise is meant for enjoyment and relaxation, while therapeutic exercise is intended to alleviate or prevent a particular problem. Sometimes an exercise can be both recreational and therapeutic. Take swimming, for example. With careful attention to arm and shoulder movements, swimming can meet both the recreational and therapeutic needs of someone who has arthritis of the shoulder.
EXERCISE TYPES
There are a number of exercise types, each of which has a specific purpose:
- Aerobic or endurance exercise: Improves the body's capacity to use fuel and oxygen. Swimming, bicycle riding, jogging, and power walking are examples of this type of exercise. The body's cardiovascular system benefits through increased blood supply to the muscles and enhanced oxygen delivery throughout the body. Just 20 minutes a day of sustained aerobic activity can lower blood pressure and strengthen heart function.
- Range-of-motion exercise: Helps maintain a joint's complete movement by putting a body part through its maximum available range of motion. Extending and moving one's arms in wide circular motions is an example of this. Some degree of flexibility is required to perform range-of-motion exercises, so stretching is recommended beforehand.
- Strengthening exercise: Helps a muscle's ability to contract and do work. Doing sit-ups, for example, is a way of strengthening abdominal muscles.
EXERCISE SUMMARY
One exercise rarely achieves two goals. For instance, a strengthening exercise will not significantly affect endurance, and range-of-motion exercises will not necessarily improve strength. A total exercise program must consider the individual's goals and include activities designed to achieve those goals.
Exercise should not be looked at as a chore. Try to select activities that you enjoy and look forward to doing. Whatever you choose, start out slowly, listen to your body, and gradually increase the intensity and duration of your workout.
A word of caution: If you are over 35 years old and/or have been sedentary for some time, consult with your health care provider before beginning any new exercise program.
HELPFUL PRODUCTS & FURTHER EDUCATION
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 2nd Edition
Prescription for Nutritional Healing: The A-To-Z Guide To Supplements
-- by Phyllis A. Balch, James F. Balch - 4th Edition
Prescription for Herbal Healing: The A-To-Z Reference To Common Disorders
-- by Phyllis A. Balch
The Complete Guide to Natural Healing
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