Exercise

We are a sedentary nation of couch potatoes addicted to computer games, TV, and spectator sports. We need exercise! Children who once were off the charts in exercise demand, now sit; and way too much – 17 percent are overweight or obese, largely due to sitting. This makes them prone to adult type 2 diabetes, with its dire complications.

Pregnancy: Moms to-be, you need to get out and get going! Research shows that moderate exercise increases placental blood flow and decreases risks of pregnancy. When you exercise, so does your baby. It decreases baby’s resting heart rate and birth weight – important conditioning parameters.

Exercise may help:

  • Control weight – the metabolic rate increases, burning more calories even at rest!
  • Increase lung capacity and recharge oxygen supply
  • Improve blood pressure, circulation, and strengthen your heart
  • Lower cholesterol and improve blood flow in the arteries – it can even help reverse arteriosclerosis!
  • Relieve stress, tension, depression, and improve sleep naturally – without a pill!
  • Promote the body’s ability to get rid of toxic wastes.
  • Improve metabolism – stabilizes blood sugar.
  • Strengthen the bones and counteract osteoporosis
  • Increase physical strength and tone of muscles by improving oxygen utilization.
  • Improve posture and decrease back problems
  • Prevent the big C word – CANCER

What kind of activity is best?

Walking is the ideal exercise. Other good activities include swimming, cycling, gardening, and yard work. One of the special benefits of exercising outside is that you can combine at least three of the health principles: sunlight, fresh air, and exercise.

A daily program of at least thirty to forty minutes is best for maximum benefit. The important thing is that you enjoy what you do and do it regularly.

Exercise Precautions

  1. Start slowly and progress gradually.
  2. It is better to exercise before a meal than right after a meal.
  3. Allow time to warm up and cool down.
  4. Discontinue your exercise and see your physician should you have any of the following symptoms:
    1. Pain in the chest, teeth, jaw, neck, arms, bones, or joints.
    2. Difficulty in breathing, light-headedness, or fainting
    3. Irregular heart rate during exercise or recovery period
    4. Excess fatigue
    5. Recurrent nausea or vomiting occurring after exercise

A balanced and well-planned exercise program is one of the wisest investments you can make. Choose an activity that you enjoy and stick to it. Have fun and feel better every day!

Comments ( 13 ) Leave a Comment
  1. 1 Jim Jun 18, 2012, 4:06 AM PDT

    When y’all had a program here in TX, you had us walk 15 minutes after each meal. Is that not best any more?

  2. 2 Trudie Jun 26, 2012, 3:27 AM PDT

    We still encourage taking a leisurely walk after meals. We will do anything to encourage more movement, as the average individual today, does not move enough! The article above is referring to heavy duty hard core aerobic type of exercise.

  3. 3 Judy Anne Nov 27, 2012, 12:59 AM PST

    I need some support and education for a healthy lifestyle

  4. 4 Rebecca Feb 27, 2013, 9:00 PM PST

    I have a significant amount of weight to loose and am concerned about loosing muscle.  Is walking and a good diet enough to prevent muslce loss?  I added resistance training and it slowed my weightloss so I decided to stop for now.  Is that a healthy choice until I loose all my weight?

  5. 5 Tobias Mar 6, 2013, 11:48 AM PST

    i prefer sports like soccer and basketball. walks arent really my thing.

  6. 6 Queen Mar 22, 2013, 11:51 PM PDT

    I make small runs when doing my house chores. This helps especially when I am taking tras outside, or doing my laundry.

  7. 7 Joey Apr 9, 2013, 7:10 PM PDT

    l learned a lot it really helped me

  8. 8 Leonard May 19, 2013, 9:04 PM PDT

    A sure fast, remedy to relieve constipation .....

  9. 9 Melinda Jan 21, 2014, 3:14 PM PST

    Would hiring/purchasing a treadmill be advisable as it is not always possible to go outside to walk. Also I’m obese, would 10 min/day for 2 weeks then increase in 10 minute increments every 2/52 be conducent to healthy exersice- my goal is to reach 1 hr/day 6 days/wk. I do have a sore back so walking is my only choice I think.

  10. 10 Sheila Mar 19, 2014, 5:14 PM PDT

    Need to put in caption, I am Deaf I could not understand this Dr.Neil saying

  11. 11 Sharon May 3, 2014, 11:33 PM PDT

    Rebecca, resistant exercises are very beneficial for you when losing weight as the more muscle you have the more fat you burn.  You may have experienced a stop in weight loss simply because when you put muscle on it weighs more that fat but takes up less room.  So you should continue and see if your clothes feel loser.  Don’t go too much on what the scales say.  And walking is fine and won’t take away your muscle.  As you get fitter you can try HIIT cardio which is very effective in cardio, fat burning, and maintaining lean muscle.  Don’t give up! :)

  12. 12 Maviene Apr 27, 2015, 7:24 PM PDT

    Is it better to exercise before or after a meal?

  13. 13 Satender May 14, 2016, 12:46 AM PDT

    I like the site useful

Sign In

 
×

Sign In

You must sign in to view the ingredients.

 

Not a Member?

Here’s some of the benefits:

  • Live streaming videos
  • Local seminars & events
  • Expert health advice
  • Wellness tips & tools
  • FREE membership

Join

×

Sign In

You must sign in to watch “Exercise”

 

Not a Member?

Here’s some of the benefits:

  • Live streaming videos
  • Local seminars & events
  • Expert health advice
  • Wellness tips & tools
  • FREE membership

Join

×

Sign In

You must sign in to leave a comment.

 

Not a Member?

Here’s some of the benefits:

  • Live streaming videos
  • Local seminars & events
  • Expert health advice
  • Wellness tips & tools
  • FREE membership

Join

×