HEALTH ARTICLE – 15: THE HEALING VALUE OF EXCERCISE (4)

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

3.         Browse in a secular bookstore and pick up a good book on exercise. Examine it, so you get a feel for various exercises you could do in each of the three categories.

The three categories of exercises stated by Dr Mark are: aerobic, strength-building, and stretching

Some years back, I bought and added to my Home Library. The book is from Reader’s Digest, Get Fit, Feel Fantastic! Authored by Dr Michael Perring and Anne Hooper, the book narrates the complete health program for living your mature years to the fullest. Chapter 1, pages 14 to 40, is titled Fit for Life. Excerpts from the chapter, pictures left out, are as follows:

A. Exercise (page 14)

            “Any exercise  above your normal level of activity will benefit your health in a very short time”….If you live a very inactive life, a brisk 20 minute walk at least 3 times a week (same recommendation from Dr Mark), will quickly make you feel more energetic, sharpen your mind and senses and give you that extra zest for life. You could add some other sporting activity.

• It boost your energy level
• It makes you feel great
• It strengthens your body
• It boosts your immune system by speeding up the blood and lymphatic circulation
• Increased lung power increasing oxygen levels in the body
• It improves the heart’s blood circulation and its ability to fight diseases

The authors write further:

“During exercise, your lung capacity increases five to seven times. Some of this increased capacity stays with you when you are not exercising, so you breathe deeper to produce more power for the muscle and fuel for the brain.”

“The cornerstone of the body’s defense system mechanism is the lymphatic system, which relies on physical activity to push lymph fluid around the body, along with the white blood cells and antibodies that fight infection.”

“Perhaps best of all, lovemaking will also improve with regular exercise. You will feel like having sex more often, it will last longer and you will enjoy it more. All these benefits will come to you within weeks of starting regular exercise, and should stay with you for as long as you continue.”

“A well-known research project called the Framingham Study investigated the link between exercise and heart disease. It concluded that sedentary people were over five times more likely to die from heart disease than those who fit even moderate levels of exercise into their weekly routine.”

B.        Daily wake-up and Warm-up exercises: 10 minutes routine (page 20)

            a.         Deep breathing (to oxygenate the brain and muscle)

            b.         Elbow lifts (to work the arms and upper body

            c.         Neck turn (to work the upper spine)

            d.         Torso twist (for abdominal muscle, distribute your weight evenly over both feet)

            e.         Hip swing (to work the hips and sides)

            f.          Side bends (to work the upper body)

            g.         Squats (to work legs and lower body)

            h.         Warm-up March (to warm muscles and mobilize joints)

C.        Building Stamina (page 22)

            “A study carried out at Harvard University demonstrated that individuals who expend 1500 calories a week through stamina-building activities, such as long distance walking, running or cycling live the longest.”

The book shows:

• a table for recovery pulse rate
  • Heart training zone chart

D.        Stamina building exercises are as follows (page 26):

a.         Leg and arm curls

b.         Sways

c.         Half-stars and star jumps, including bouncing on a mini trampoline

d.         Step-Ups

e.         Springing

E.         Building Muscular Strength and Endurance (PAGE 28)

“You may need to alter your diet if you want to improve your muscular strength. This is because it is the carbohydrate in your diet, such as bread, pasta, rice, cereals and fruit and vegetables, that fuel muscle development. If you are eating a balanced diet, you don’t need extra protein, and you most certainly would not need extra fats or sugar in your diet”.

“Regular resistance exercises can reduce and even reverse the steady decline in strength with age, no matter how old or unfit you are when you start”

“Water offers considerable resistance and swimming is an ideal form of strength exercise – as well as improved stamina”

“You should vary the types of muscle exercise you do so that all the muscles of the body are improved – or conditioned – evenly without concentrating on any particular muscle group”

F.         Popular resistance aids include (page 30):

• Dumbbells
• Barbell
• Elastic training band
• Ankle and wrist weight
• Gym machines. We have a Treadmill, Stationary Resistance Bike, Recumbent Bike, Vibrating Machine.

“Running Wild: By running just 8km (5 miles a week), you can reduce your risk of heart disease – North America’s number one killer – by 20 percent. Running can also help you lose weight, strengthen muscle and bones and slow the aging process, Even your skin and hair will benefit, and you will feel great too.”

            “Try new activity, such as rollerblading or rock ’n’ roll dancing, to exercise more muscles. Every time you use a muscle in a different way, you help your whole body remain healthy and strong.”

            “TAKE CARE: When doing resistance exercise, don’t hold your breath or keep still for more than a few seconds, as this raises your blood pressure. Steadily breathe out when exerting maximum effort and breathe in as you relax the effort. If you have high blood pressure, see a doctor before starting resistance exercises.”

G.        Muscle-Toning Exercise (page 32)

            a.         Wall push-up (to tone arms and upper body)

            b.         Box Push-up (to tone arms and upper body)

            c.         Heel raises (to tone calves)

            d.         Lower back raises (to tone lower back)

            e.         Leg toner (to tone inner ties)

            f)         Easy squats (to tone thighs and buttocks)

H.        Building Flexibility (page 34)

            “Maintaining your flexibility means you can enjoy life to the fullest without worrying about muscle aches or injuries.”

            “By doing simple stretching exercises during the day you can improve posture and joint mobility, reduce muscular tension and avoid muscle pain.”

I.          Stretching exercises (page 36)

            a.         Front of thighs (for the upper legs)

            b.         Back stretch (for the lower spine)

            c.         Back of ties (for the upper leg)

            d.         Neck Stretch (for the neck and shoulders)

            e.         Front of chest (for the chest and shoulders)

            f.          Arm stretch (for the upper arms and shoulders)

            g.         Calf stretch (for the lower legs)

            i.          Inner thigh stretch (for the upper legs)

J.          7 Ways to Stay Fit (page 38)

            1.         Visit a fitness Instructor (my wife and I did for 3 months years back with clear fitness goals)

            2.         Join a gym or Fitness centre (I carry a monthly pass with Terwillegar Recreation Centre)

            3.         Exercise in water (I rarely swim)

            4.         Pop in a video (I have one good video, would shop for others)

            5.         Start a walking Club (I do my 5 mile walk Saturday-fortnightly morning walk in summer)

            6.         Take up an outdoor sport

            7.         Dance the night away (we should dance more unto the Lord during worship)