Column and Tips
CAUTION: With any exercise regimen always seek the guidance and recommendations from your physician before initiating a program.
Here is what I do. I try to get forty five minutes to one hour of exercise, 7 days per week. I do not exercise if too tired or sick. In practice, I average 20-25 workouts per month. Weight bearing exercise is an integral part of my routine.
Major study showed that at least a two mile walk every day reduced overall risk of death by 50%. -New England Journal of medicine (1998,33:94-99). *
*Study included 707 nonsmoking men from 61-81 years of age. Twelve year study: 208 died, 43.1% of dead participants walked less that one mile per day, whereas those who walked two or more miles only 21.5% died. Those who walked more than two miles faired better than those who walked two miles. Long walkers died 60% less of cancer.
OTHER BENEFITS OF EXERCISE:
For more on exercise, diet, plant foods against disease, five minute gardening and over 800 pages of information see: Diet for natural Health Interactive Computer Database.
*Williams, Paul; Relationship of distance run per week to coronary heart disease risk factors in 8283 male runners; The National Runners' HeaLth Study, Archives of Internal Med. 1/27/97.
My Personal Exercise Prescription
I try to perform two exercise units per day: One: light exercise lifting or weight bearing exercise and Two: a moderate exercise.
One: Weight bearing: For the light exercise I lift light weights, do pull ups, push ups or dynamic tension exercises where I flex my muscles especially in the upper body and take them through a full range of motion. This light exercise is combines weight bearing with full body movement, full range of motion, with much stretching and reaching, moving all my joints, keeping my body flexible and toned.
Two: The moderate exercise is a leisure or brisk walk for at least two miles or a 10-12 mile bike ride every evening. Kayaking, wind surfing or hitting tennis balls against a wall, all before noon if possible. If the weather is impossible to get out into, I skip a day. No guilt, no shame. I may increase my weight training on the indoor day. Once weekly I try to have a full day of activity. This will be a vigorous two or three hour hike coupled with a swim in Lake Michigan, maybe proceeded in the morning with wind surfing. This is my all out physical day and it is usually Saturday or Sunday. Guess what! I eat out on the evening of this all "out exercise" day. I break some diet rules, knowing that tomorrow I am back on my rigid dietary schedule. In the winter, it's cross country skiing in the dunes or in the forest. I also like to X-country at night (night comes at five pm in Michigan). If there is no snow I walk, hike or ice skate. It's difficult to exercise as much in the winter. I have all the indoor exercise machines, but they bore me. I have yet to join an indoor exercise facility, but am seriously considering it.