Category: Exercise and Fitness

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[et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]The professor of cardiac diseases at St George’s University Hospitals NHS Foundation Trust in London, said gentle exercise can reduce the risk of dying from a heart attack in the average person’s 50s and 60s by half. This study is very relevant. It suggests that when people exercise regularly they may be able to retard the process of aging. We may never avoid becoming completely old, but we may delay the time we become old. We may look younger when we’re 70 and may live into our 90s.

Exercise buys you three to seven additional years of life. It is an anti-depressant, it improves cognitive function and there is now evidence that it may retard the onset of dementia.

The lead researcher said everyone should be doing at least between 20 and 25 minutes of walking a day, involving brisk walking or slow jogging. If you know that something is 20 minutes away, try and walk it if you’ve got time and not take the bus. People with a heart condition shouldn’t run but walk to a point where they can still speak – but they shouldn’t be able to sing. Following these simple directions is essential considering our sedentary lifestyles. Exercise will bring benefits whatever age or condition.

People who start exercising at the age of 70 are less likely to go on to develop atrial fibrillation, a heart rhythm condition that affects about 10 per cent of people over 80.

The research was carried out by a team at Saarland University in Germany, who introduced a group of non-exercising but otherwise healthy and non-smoking people to a program of exercise. It showed that aerobic exercise, high intensity interval training and strength training all have a positive impact on markers of ageing. The authors found endurance exercise and high intensity exercise to be more efficient at achieving good health than just lifting weights, and is more likely to trigger the anti-ageing process. The professor at the Cambridge Institute of Public Health, said: ‘The more active you are, and it doesn’t matter when you start, the more benefit you are going to have.

We recommend people who have cardiovascular disease or had myocardial infarction or heart failure to be physically active, because it’s beneficial for them; so there’s really no reason for healthy people not to exercise as well. The study brings a bit more understanding of why physical activity has that effect.

It helps us understand the process of cellular ageing as that’s what drives our organ system and body ageing and the effects physical activity can have on the cellular level.

Dr. Keith & Laurie Nemec comments on “ 25 minutes a day of brisk walking adds 7 years to your life.”

Health always and we mean always comes back to basics: 7 Basic Steps. One of those basic steps is exercise. If you don’t move it you lose it is the saying but the “it” you are going to lose is your life. This study made it clear that everyone; yes everyone of all ages should be exercising no excuses. The lead researcher states “We recommend people who have cardiovascular disease or had myocardial infarction or heart failure to be physically active, because it’s beneficial for them”. So if it’s good for those with heart disease then it is really good for those who don’t have heart disease yet.

Remember this saying “LIFE IS MOTION”.

If you stop moving you have no more reason to live and your physiology starts to shut down. People have asked me over the last 32 years “what exercise is the best?” My answer is the one you will do every day for the rest of your life and this study showed it can be as simple as a 30 minute brisk walk each day. Remember the goal of exercise is to move blood and strengthen muscle especially your heart. So lifting weight is good for muscles but not so good for your heart and does not move blood enough. That does not mean to exclude it only to make sure you are doing the cardiovascular exercise first. Another great from of cardiovascular exercise that can be done at home for most people is walking up and down stairs. The goal in exercise is oxygen debt and that is achieved when one starts to get out of breath so that you cannot carry on a conversation easily because you are breathing heavy. You should not exercise into pain only to the level of slight oxygen debt which when doing stairs only takes one minute.

The best way to commit to lifetime exercise is to combine it with another activity like prayer. If you go on a thirty minute brisk walk and that is your prayer time you have added much value to the exercise because it becomes your prayer time each day also. This means you are not going to skip it because you feel tired or the weather is less desirable.

Start slow with whatever form of exercise you choose but make a commitment to make it consistent. Also do not exercise with others because it should be your quiet time, your personal time between you and God and the time you look forward to each day. If you make it a social time it will lose the power of helping you reflect on your life and your purpose.

But the most import thing is to DO IT and KEEP DOING IT EVERY DAY. It is worth not only 7 more years of your life but a much higher quality of those years because you decrease the risk all disease and disability.[/et_pb_text][/et_pb_column]
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Cancer is not a new disease. While the types and instances of cancer have increased over the years the disease itself has plagued mankind for centuries. Even though our understanding of the disease has increased many times over throughout the centuries, some old habits and ideas have persisted. One of the most pervasive of these is the idea that cancer patients need to get all the rest they can in order to heal and recover from the disease. Certainly the body and the mind, do need rest during the healing process. But throughout any type of treatment for cancer, the body also needs exercise.

Exercise and Cancer Survival

While prolonged periods of rest were once commonly prescribed for cancer patients, recent studies are showing that exercise is actually a powerful tool in the battle against the disease. These studies have proven that exercise is precisely what the recovering body needs, and the increased physical activity during treatment can result in better survival rates. These same studies go on to show that continued exercise during the remission stages can have a significant effect on recurrence rates, and can greatly reduce the risk of the cancer returning. So, with this in mind, what are the best types of exercise for cancer patients and survivors?

Building an Exercise Routine

Exercise regimens for cancer patients aren’t too different from the regimens adopted by otherwise healthy individuals looking to maintain a level of good health. The purpose of all exercise is to build strength, endurance and flexibility, fluid movement, and that remains true for cancer patients and survivors. Exercise, as a component of cancer treatment, should encompass the following:

• Lymphatic Exercise – Light vibrational movements done on a rebounder
• Strength Training – Push-ups, sit-ups, weight lifting, etc.
• Flexibility Training – Stretching, yoga, etc.
• Aerobic Training – Jogging, swimming, biking, etc.

These four basic areas should form the exercise regimen for cancer patients and survivors. Optimally, five sessions a week lasting between 30 and 60 minutes should be the patient’s target. Now, as a cancer patient’s health has been compromised it is likely that their energy levels and stamina will be low. So, it is important to start slowly at first, and build up your exercise routine over time. Before long, energy levels will increase, stamina will return, and muscle tissue will adjust to the new training regimen. Fatigue, so often associated with cancer and cancer treatment, will dissipate as the body gets stronger, allowing you to increase your exercise routine to the desired levels.

When to Begin Your Exercise Routine

The best time for cancer patients to begin their exercise routine is the ever present now. Check with your health care provider, but barring any significant obstacles it is recommended that you begin your exercise routines immediately. Again, start slowly and gradually build to the recommended exercise regimen. Exercise is not only beneficial to the healing process; inactivity is actually detrimental for cancer patients. So the earlier you begin an exercise routine the sooner your body will feel the benefit. Again, while the health of cancer patients has been compromised by their disease, the attendant risk factors associated with a regular exercise routine are generally no different than those faced by the general populace. These include muscle soreness, stiffness, and potential sprains. Not to overstress a point, but it is important for cancer patients to begin their exercise regimen slowly, and build upon as their stamina and strength increases. Do not try to do too much too soon.

Maximizing Your Exercise Routine

Finally, to get the most out of your exercise routine it is important to combine it with a healthy diet, cancer fighting foods, and a sensible lifestyle. Transitioning to a predominantly vegan diet will provide your body with the energy and nutrition it needs to both fight the cancer and fuel your exercise routines. Regular sleep habits are also important, and will allow your body to recharge and focus its energy on fighting the cancer.

Exercise for cancer patients is an important part of the recovery process. However, it is important to remember that your body needs time to recover from the stresses of both the disease and its treatment. Begin slowly, and do not overtax yourself at first. Listen to your body, and let it tell you if you are trying to do too much too soon.

Physical activity is being increasingly recognized as an effective tool to treat depression. New research is finding that moderate exercise can actually prevent episodes of depression in the long term. This study analyzed over 26 years’ worth of research findings to discover that even low levels of physical activity like walking for 20-30 minutes a day can prevent depression in people of all age groups. The research has a clear take home message: If you are currently active, keep it up and if you are not physically active, then now is the time to start.

-American Journal of Preventive Medicine

Dr. Keith & Laurie Nemec comments on Exercise to Prevent and Heal Depression:

What this study shows is what we already know but need to be reminded of. When it comes to mental or physical disease, the answer is always found by going back to basics. What kept people in biblical times living to over 100 years of age remaining strong and vital. It was plenty of sleep (no electricity means you go to sleep when the sun goes down), pure, simple fresh food that had no chemicals, toxins or preservatives, and a lot of good strong exercise, they were constantly physically doing manual labor. The simplest way to improve your health is by doing 7 Basic Steps to Total Health most importantly:

• Food – Are you consuming a diet of living/raw plant food which has the highest energy, bioelectricity, enzymes and bioavailable nutrient content to either maintain or restore your health? The more you eat food in the natural state and with little to no processing the healthier you will be.
• Sleep – Are you sleeping 8.0 hours with 3.0 of them before midnight? The closer you follow the sun the healthier you will be.
• Exercise – Are you exercising 30 minutes every day? This is what the people in this study did; they walked 20-30 minutes every day. We will add not only walking but going up and down stairs is very beneficial to your cardiovascular health.

Do not get overwhelmed start with just one of these until you feel it has become a habit then you can add the next one. So today begin your walking, try to walk 20 minutes and try to find some stairs either at work or home to walk up and down for five minutes. Remember the journey of a thousand miles begins with the FIRST STEP, so take that first step today.

How do you overcome depression and all other dis-eases? It begins going back to the 7 Basic Steps to Total Health.

We all know that exercising is important in maintaining the overall health of our bodies. By engaging in a regular exercise routine we can effectively manage our weight, boost our immune system, increase our lung capacity, and protect our heart and cardiovascular system from disease. In fact, exercising has been proven to be one of the most powerful tools in disease prevention, helping to protect the body from everything from the common cold to cancer. But what effect does regular exercise have on the brain?  For years we have understood that exercise releases endorphins, the mood elevating hormones that are responsible for the so-called “runners high” that can follow a rigorous workout. But recent studies have shown that physical exercise does much more for the brain than we previously believed.

Exercise and Mental Well-Being

Depression and anxiety are clinically recognized mood disorders that affect one out of every ten Americans. People suffering from chronic depression or anxiety know, to their cost, just how debilitating these mood disorders can be. Great strides have been made in the understanding and treatment of these disorders. Unfortunately, most conventional treatments rely heavily on antidepressant medications that carry a wide range of dangerous side-effects. But recent research into the mind body connection indicates that prolonged physical activity can have a powerful influence on a person’s mental state.This is not a matter of a brief release of endorphins, but an overall long lasting reduction in depression and anxiety.

A recent study looked at the fitness levels of 11,000 men and 3000 women. Results showed a direct correlation between an increase in fitness and a marked decrease in symptoms of depression and anxiety. The research study showed that physically active individuals had up to a 33% reduction in depressive symptoms, regardless of gender or race. The researchers concluded that regular exercise could be as valuable in treating depression and anxiety as antidepressants and conventional therapy.

Exercise and Cognitive Decline

Alzheimer’s disease and dementia have become a growing concern, particularly in the western world. As our life expectancy increases, our brains and bodies become prone to a host of degenerative disorders. The cognitive decline associated with these disorders appears to be connected to a decrease in both brain mass and healthy brain cells. While the causal connection remains unclear, recent surveys of older adults have shown that those individuals who remained physically active had fewer instances of non-trauma related dementia.

The studies suggest that exercising helps to preserve the overall health of the brain, ensuring the delivery of the much needed hormones that maintain the health and vitality of existing brain cells. When the health and integrity of the brain’s cell structure is maintained, neurotransmitters function more effectively. Consequently, memory, decision making, and the ability to solve complex problems remain unimpaired.

Exercise and the Structure of the Brain

As the body ages, cells die and are replaced by new cells. This happens at a different rate for every part of the body. It has long been believed that the brain was unique, in that as brain cells die they could not be replaced. However, recent research into the structure of the brain has shown that this is not the case. What is particularly interesting is that the rate of new brain cell growth seems to be directly linked to a history of exercise and physical activity.

Regular exercise appears to promote the growth of new brain cells, especially in those individuals who have a long personal history of aerobic and resistance training. This research would seem to indicate that individuals who have lived a predominantly sedentary life are at a significantly higher risk for Alzheimer’s disease and dementia, and that regular exercise is a key component to keeping the brain healthy and functioning at optimal levels.

While exercising has always been the key to weight loss and general good health, it now appears that it also plays a vital role in maintaining the overall health of the brain. It is recommended that individuals engage in regular exercise, at minimum a thirty minute walk five times a week, as a way of combating mood disorders and bolstering the brain’s cognitive abilities.

Strengthening exercises for the legs may help slow the progression of knee arthritis, a study shows.

Researchers found that among older adults with knee osteoarthritis, those who underwent lower-body strength training showed less narrowing in the knee joint space over 2.5 years — evidence that their arthritis was progressing more slowly.

Osteoarthritis is the common, “wear-and-tear” form of arthritis that often comes with aging. The cartilage cushioning the joints breaks down, allowing bones to rub together. Over time, the affected joint loses its normal shape, causing further pain and mobility problems.
Other studies have found that strengthening exercises can, in the short term, ease knee arthritis symptoms. The new study was unusual for an exercise trial because it ran for 30 months, looking for differences in X-ray evidence of arthritis progression, according to study co-author Dr. Steven A. Mazzuca.

Mazzuca and his colleagues at Indiana University School of Medicine in Indianapolis followed 221 older adults. Fifty-seven had a diagnosis of knee arthritis and 164 were recruited from the general population.

About half were randomly assigned to strength training that emphasized the lower body, first at a fitness center and then to a home-based regimen. The other patients underwent flexibility exercises and served as a comparison group. Sixty-seven patients did not complete the trial, leaving 154 patients for evaluation.

After 30 months, study participants in the strength training group showed less narrowing in the knee joint than their counterparts who performed flexibility exercises.
Strength training slowed the rate of joint space narrowing by about one quarter, the researchers report
The benefit was observed despite the fact that the workouts did not improve strength in the quadriceps, the group of muscles at the front of the thigh. Mazzuca said the strength training group did, however, show less strength loss — which typically comes with aging.
– Arthritis & Rheumatism

Dr. Keith and Laurie Nemec’s comments on strength, training stops arthritis.
What this study showed was the conclusion that strength training slowed the rate of joint space narrowing by about ¼ of the people that went through the study. It also went on to say that the benefit was observed despite the fact that the workouts did not improve the strength, although they had less strength loss which is common with aging. What we want to draw on in this study is very simply this, your body was meant to be used, that’s what your muscle’s are for, that’s what exercise is, if you don’t use you are going to lose it. So, with exercise the body as it was created by God is meant to move and when you move, as this study shows you can slow, stop or even reverse arthritis. We can look at arthritis or inflammation of joints from two perspectives. One perspective is there is the arthritis that comes from lack of motion, lack of movement. Because of the loss of motion the joint becomes solidified, the calcium mineral deposits just fill in the joint and it becomes arthritic. This is evident when a person has a cast on for periods of time, when they take the cast off how immobile the joint is. Because with the lack of motion, it becomes immobile and can even eventually fuse.

The other type of arthritis comes from excessive motion.   This is repetitive motion in an incorrect way, usually when the joints are misaligned or subluxated in the wrong position. Which is common in most people due to past traumas. So, if excessive motion with the joint, subluxation, can also leads to arthritis, but exercise is critical. We were designed by God to move and use our muscles and this has been shown in many studies, not only in this study which shows slowing the narrowing space, the joint narrowing space, or the arthritic deposits, but also it’s been shown to have a wide range effects including increasing cognitive function, your mental abilities. It has the ability to boost the immune system, to fight off infection and disease. It also has the ability to increase vitality by causing the body to secrete more growth hormones, causing increased levels of health.

So what you want to take away from this study is we were designed by God to exercise, as it is one of the 7 Basic Steps to Total Health, and if we put exercise, which can be divided into four categories: cellular or lymphatic exercise, cardiovascular or aerobic exercise, strengthening exercise and stretching exercise. All these come together to keep a person as healthy as they can be from this aspect of the 7 Basic Steps of Total Health. A side note, the most important exercise to be done on a daily basis, is cellular lymphatic exercise, because it strengthens every cell in the body, every cell of every organ, gland and tissue and it also moves lymph which lymphatic fluid is where 2/3 of your white blood cells are, so this is the heart of the immune system. Also lymph is the sewer system of the body, which is where 2/3 of the toxins circulate through. So any exercise that can increase lymph flow and strengthen cells is hugely going to impact ones total health.

Older adults who keep their bodies in shape may be keeping their minds fit as well, according to a study published.

In a study of 460 79-year-olds, UK researchers found that those who performed well on a series of fitness tests also tended to score higher on tests of cognitive abilities, such as verbal skills and proficiency with numbers and spatial organization. The findings suggest that staying fit later in life may slow the development of dementia.

The results are in line with other studies that have linked fitness to better mental performance. In this case, the researchers had some key additional information: study participants’ childhood IQ scores.

All of the men and women had participated in a study that measured their IQ at age 11. Childhood IQ is important because in addition to affecting adulthood cognitive ability, it may sway a person’s odds of staying fit into old age.

But among these study participants, physical fitness seemed to preserve mental acuity regardless of childhood IQ, according to the researchers, led by Dr. Ian J. Deary of the University of Edinburgh.

The findings, Deary explained, suggest that for two people starting out with the same IQ at age 11, the one who’s fitter at age 79 will tend to have better cognitive function.

For the study, the elderly participants took the same cognitive tests that they did at age 11. Their physical fitness was measured in three ways: a walking test, a test of handgrip strength and a test of lung function.

The researchers found that while higher childhood IQ was related to better lung function at age 79, it did not affect the other two fitness measures. All three fitness measures, however, were related to the elderly adults’ cognitive function.

Though it’s not clear why fitness might forestall dementia, one possibility is that it’s by lowering the risks of physical conditions — like high blood pressure, diabetes and heart disease — that may affect the brain.

Deary said that, according to the “common cause” hypothesis, mental function in old age is closely tied to other aspects of “bodily well-being,” including fitness.

In addition, some animal research has suggested that exercise has direct beneficial effects on brain cells.

The current study was not designed to test whether exercise improves cognitive abilities. But Deary said that one recent analysis of past studies found that fitness training might benefit older adults’ mental function.
– Neurology

Dr. Keith and Laurie Nemec’s comments on physical fitness prevents dementia
What this study shows was that staying fit later in life may slow the development of dementia. Interestingly enough when two people starting out with the same I.Q. at age eleven, the one who was fitter at age 79 will tend to have better cognitive function. Well let’s just talk about that. Of course you’d have better cognitive function if you exercise, because exercise moves the toxins out of the body and brings the oxygen and nutrients into the cells and this keeps the cells healthy. Whether they are brain cells, heart cells, lung cells, liver cells, whatever cells, whatever gland, organ or tissue, you are going to be healthier when you exercise.   This was focusing on cognitive function, thinking processes.

But it can relate to any organ, gland system of the body. Also was stated was mental function and old age is closely tied to other aspects of body well being including fitness. We liked what this researcher said, causes the common cause hypothesis, when he uses the term bodily well being tied to other aspects of bodily well being. Because it’s when you live a lifestyle of the proper 7 Basic Steps to Total Health each and every day of your life, it ties into the whole bodily well being as they call it, or as we call it total health of body, mind and spirit. And fitness or exercise is one of the 7 Basic Steps. Also stated was fitness training might benefit older adults mental function. So, in this study, they found that not only does it possibly slow or prevent dementia; in this study it showed that it might reverse it. So, what you need to know is your brain is another organ in the body and one of the most important organs because it controls all others. But still it is an organ of the body, it is made of cells and whatever you can do to get food, nutrition, oxygen into the cell and waste products and toxins and any other byproducts metabolism out of the cells, the healthier those cells are going to be, the better they are going to function, the longer they are going to live.