Exercise: Crucial for Good Health!


Most people focusing on their health tend to start with diet, then tack on exercise, and normally pay no attention to sleep. This equation needs to be exactly reversed.

Exercise is an important component either way, and research has indeed demonstrated the value of exercise in combating obesity, heart disease, cancer, immune susceptibility, Alzheimers, ADD, ADHD, creativity, mood management, and many others.

Studies of modern primitive cultures suggest that moderate aerobic activity for 5 or so hrs a day is what our bodies are designed for. In our lifestyle this is out of reach. Research still suggests that a half hour five days a week of any exercise — resulting in sweating and mild shortness of breath — benefits health. The benefits include cardiac, blood pressure, and immune parameters at least. Weight loss for men requires at least an hour five days a week. This amount is inadequate for women though, so closer to 1.5 hrs five days a week is required for women to loss weight. [http://www.livescience.com/32615-how-much-exercise-is-needed-to-lose-weight.html]

Very recent research goes further. Studies following large numbers of men and women for long periods of time show that 150 minutes a week (say, 30 minutes 5 days a week) does offer quality of life. However, this amount of exercise does not offer longer life. 450 minutes a week (90 minutes 5 days a week) correlates with 7 more years of longevity!! And intermediate amounts of exercise correlates with longevity to lesser degrees. These numbers are most effective if observed in middle age and extending into older age consistently. [http://well.blogs.nytimes.com/2015/04/15/the-right-dose-of-exercise-for-a-longer-life/?_r=0]

All research shows that compliance with exercise regimens is miserable for most people. Therefore, it is important to find an activity that you enjoy for the fun of it. When you do it because you enjoy it, you are more likely to keep it up.

When exercise is done out of a sense of discipline for health benefits, I do have one recommendation. Have a schedule. Then the only true requirement is to suit up. At the very least, exert yourself to put on your exercise clothing. The if you go out to start the activity and really don’t feel right, just go back and don’t feel guilty. Just resume the schedule the next day. Sometimes your health may not be optimal, and doing the full workout then may be counterproductive. The one thing to definitely avoid, though, is the tendency to read one more chapter or watch one more show while telling yourself you will exercise later. This habit would snowball in the wrong direction!

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