Exercise

Disclaimer: This information is in no way intended to be a substitute for modern medical care. Do not self-treat any medical complaint without the guidance of a licensed health care provider.
August 8, 2000

Nearly 80% of Americans lead a sedentary lifestyle. Yet, the benefits of just a brisk, daily walk are so vast, it's nearly the elusive fountain of youth. In fact, studies show a powerful connection between exercise and lifespan. Aerobic exercise is especially important since it raises the heart rate and increases circulation. It reduces the risk of heart disease, diabetes and obesity; decreases cholesterol and blood pressure; increases muscle strength, bond density and endurance; and preserves neurological functioning and mental agility. Furthermore, a regular exercise program has emotional benefits, as well: It reduces stress, depression and insomnia, promotes relaxation and improves self-confidence.

Exercise also affords a chance to share activities with family and friends, learn new skills and meet new people. These healthful effects intensify as we age, so its never too late to reap the benefits of an exercise program.

Evaluate your exercise needs
The exercises you choose and how often you work are determined after careful evaluation. Ask yourself the following questions: How physically fit are you? What benefits do you want to gain from exercise? How old are you? Do you prefer to exercise alone or with others? Do you wish to exercise at a gym, at home or outside?

The Treatment
Evaluate your level of activity and lifestyle, and choose an exercise that you will find enjoyable. Begin by slowly setting goals each week to build the length of exercise time and your stamina. Build up to a workout of 30-6- minutes, three times a week. Always stretch out and cool down to relax the body and avoid dizziness. See a doctor if you have a heart condition or other serious health problem, or if you are very sedentary.

The Effects
Aerobic exercise improves aerobic capacity, or the cardiovascular system's ability to deliver oxygen to working muscles. It improves stamina and heart and lung function, increases high-density lipoproteins (the "good" cholesterol) and lowers resting blood pressure. Exercise also burns calories and reduces body fat, which controls weight gain and improves appearance.

The viewpoint of mainstream medicine
Mainstream medicine strongly recommends and encourages a regular exercise program to help prevent and control numerous health problems.

Tips for Healthful Exercise

The best path to health is the foot path! Try as often as possible to cover distances on foot; take a walk at lunchtime and climb stairs instead of using elevators.
Seek out forms of exercise that are fun for you; it's the best guarantee you'll continue your exercise program.
Sports equipment, such as a trampoline or treadmill, will provide variety and can be used during bad weather.
For the greatest benefits to your heart, consider vigorous exercise, such as jogging, biking and swimming.
Understand the healing benefits of more moderate exercises, including yard work, walking and gardening.
Know that the advantages of exercise increase with age. It keeps body weight down and reduces age-related illness.
If you don't have time for 30 minutes of exercise, do two 15-minute workouts.
For a great winter sport that is easy to learn and benefits the heart, circulation and muscles, try cross-country skiing.
To control your appetite, go for a walk.

Five Myths of Exercise
Myth: Exercise makes you tired.
Exercise trains the body to use energy more efficiently, which increases your heart rate and blood circulation and burns calories and body fat. This helps to raise your energy level, sharpen your mind and reduce fatigue.

Myth: Exercise takes too much time
Exercise does take time, but it can easily be worked into your daily routine. You'd be surprised how you can find two 15-minute breaks during your day. After dinner, take a walk instead of watching television. Include your family in an exercise program so that you can have fun, spend time together and learn new skills. A long walk is also a great way to catch up with friends.

Myth: All exercise gives you the same benefits.
All exercise is very beneficial, but only regular, brisk and sustained exercise has long-term health benefits that lower blood pressure and cholesterol, thus reducing the risk of heart disease and other chronic ailments.

Myth: The older you are, the less exercise you need.
Exercise provides the same advantages for everyone. In fact, it helps older people perform daily tasks better and protects them from developing age-related illnesses.

Myth: You have to be athletic to exercise.
Those who aren't athletic can easily find activities they enjoy. Walking requires no special talent. Once you are exercising, your agility and confidence will increase.

Confidentiality Statement: (for anyone who does not respect copyright and/or is confused regarding this issue) The information, data and schematics embodied in the document are confidential and proprietary, being exclusively owned by Ellen J. Lord (aka Purpleflame or Firefly). This document is being supplied on understanding that it and its contents shall not be used, reproduced, or disclosed to others except as specifically permitted with the prior written consent of Ellen J. Lord. The recipient of this document, by its retention and use, agrees to protect the same from loss, theft, or unauthorized use.

Sources:
All information provided in this article is the result of research using (but not limited to) the following books and guides: Herbs for Health and Healing, Rodale; Cunningham's Encyclopedia of Magical Herbs, Scott Cunningham; Magical Herbalism, Scott Cunningham; The Complete Guide to Natural Healing, International Masters Publishers; Earthway, Mary Summer Rain; Teach Yourself Herbs, Susie White; Natural Beauty from the Garden, Janice Cox; Nature's Prescriptions, Editors of FC&A Medical Publishing, and The People's Pharmacy Guide to Home and Herbal Remedies, Joe Graedon and Theresa Graedon, Ph.D