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Good Morning!

 

Exercise As An Anti-Aging Tool

 

Researchers divided 235 sedentary men and women into two groups. One

group did traditional structured exercise 20-60 minutes continuously.

The other group incorporated into their day brisk walks, stair

climbing and other moderate-intensity lifestyle activities. After 6

months, both groups had similar improvements in blood cholesterol,

blood pressure and percentage of body fat. The structured exercisers

gained more cardiovascular fitness. But the point is, the moderate-

intensity folks did benefit. [1].

 

A group of sedentary, obese women lost 17 to 23 pounds over a period

of 20 weeks by walking for ten minutes 5 days a week. At first, they

walked twice a day, then worked up to four times a day. If you are

not overweight, lifestyle activities probably won't help you shed

pounds. But they may help you convert fat to lean muscle.

 

Structured exercise in longer sessions is better for you. But

something is better than nothing. For sedentary folks — those who are

physically inactive — lifestyle activity can still give you some of

the same cardiovascular benefits of exercise. Served up in dollops, >

it's easier to fit into your day.

 

 

How to do it

 

By increasing lifestyle activities each day, try doing four 10-minute

increases at least five days a week. The idea is to just do more of

what you are already doing. Here are some great ideas on getting

motivated:

 

*Walk, don't drive.

 

*Take the stairs at the office — not the elevator.

 

*Play with your kids instead of watching them play.

 

*Bike to the store.

 

*Stretch while you watch TV.

 

*Get up from the sofa to change the channel. Channel surfers get

quite a workout.

 

*Park at the opposite end of the mall from where you're headed.

 

*If you've got an exercise bike at home, peddle away for 5 minutes

while you're talking on the phone or waiting for the washing machine

to finish.

 

*Walk the treadmill while watching a favorite TV program.

 

*Listen to music and dance your way through housecleaning.

 

*Start slow — a few minutes at first. Then, pick up the pace and go

longer.

 

*Workout clothes are not necessary, but wear good walking shoes.

 

*Don't let missing a few days become your excuse to quit.

 

*Even if you miss a few days, you won't lose all the benefits you've

gained.

 

*Be flexible. Do what you can when you can.

 

*Take advantage of opportunities. If you're watching your child's

soccer game, walk around the field.

 

*Playing golf? Skip the cart.

 

*Find a partner. Climbing stairs at the office will be far more

interesting if you chat away the minutes with a co-worker.

 

*Instead of building your life around exercise, build exercise around

your life. [2]

 

 

1. Aerobics: The word aerobic literally means " with oxygen " or " in

the presence of oxygen. " Aerobic exercise is any activity that uses

large muscle groups, can be maintained continuously for a long period

of time and is rhythmic in nature. Aerobic activity trains the heart,

lungs and cardiovascular system to process and deliver oxygen more

quickly and efficiently to every part of the body. As the heart

muscle becomes stronger and more efficient, a larger amount of blood

can be pumped with each stroke. Fewer strokes are then required to

rapidly transport oxygen to all parts of the body. An aerobically fit

individual can work longer, more vigorously and achieve a quicker

recovery at the end of the aerobic session.

 

 

2. Mind Quieting: A disciplined mind is a free mind. Gain control

over your thoughts and you maintain control over your life. Retrain

your mind and you regain your freedom. Calming the mind is a

behavioral technique used to interupt, minimize and

eliminate " psychological noise " . Obsessive, repeatitive thoughts,

anxiety and fears are all apart of negative, self-destructive

patterns that can benefit from the power of music and mind quieting.

 

 

3. Breathing: Breath is life! Exchange of electrons. Flow of energy.

Air is the primary nutrient. Survival without it is measured in

minutes. It is so important that you do it without thinking. Your

breathing is the voice of your spirit. It's depth, smoothness, sound,

and rate reflect your mood. If you become aware of your breath and

breathe the way you do when you are calm you will become calm.

Practicing regular, mindful breathing can be calming and energizing.

With the addition of music and it's rhythm, the " musical breath " can

even help stress-related health problems ranging from panic attacks

to digestive disorders. Fall into the rhythm of the music and

breathe. Focus on your breathing and the music.

 

 

4. Weight Bearing: exercise stimulates tissue growth in bone and

muscles, strengthening the body's structure. A stronger skeleton

reduces the risk of osteoporosis, arthritic joint pain and other bone

conditions. Also known as resistance training, weight-bearing

exercise can be any activity that involves carrying, lifting or

pushing a heavy object. Walking is considered to be weight bearing,

as muscles and the skeleton support body weight. You do not need

to `pump iron' to benefit from this form of exercise.

 

 

5. Yoga: Many different types of yoga workouts exist. But many times

in our quest for fitness and a hard body, At some point it becomes

just a workout and not yoga. If you come to this path with fitness in

mind that is important, but Yoga is extremely powerful. If you try to

rush it, you will only slow yourself down. Yoga is not mind over

body. It is harmony between them. In yoga, the mind is used to

perceive (diagnose) and guide (heal) the body. Not to " control " it

and never to force it.

 

 

6. Stretching: Just as there are different types of flexibility,

there are also different types of stretching. Stretches are either

dynamic (meaning they involve motion) or static (meaning they involve

no motion). Dynamic stretches affect dynamic flexibility and static

stretches affect static flexibility (and dynamic flexibility to some

degree).

 

7. Power Walking: Studies have suggested a link between increased

physical activity and a decreased chance for developing disease in

general. Exercise of any kind trims your odds by improving the body's

sensitivity to insulin-a hormone, helps control cholesterol, weight,

and blood pressure, which further guards you from adult-onset of

disease.

 

 

8. Swimming: It's hard to beat swimming when it comes to a sport that

builds the body, soothes the mind, regulates breathing, stimulates

circulation, and puts no stress on the joints. That's why it's an

ideal exercise for just about everyone -- old people, overweight

people, young people, people with hip, knee and ankle problems, and

active people with no health problems at all. Plus, swimming has a

calorie-burning potential of 350-420 calories per hour. No wonder

it's one of the most popular fitness sports around.

 

 

9. Tai Chi, Qi Gong, Aikido: TaiChi, QiGong, Aikido- these Asian art

forms have been practiced for centuries. QiQong is one of the four

pillars of traditional Chinese medicine: Acupuncture, Massage, Herbal

Medicines and Qigong. Of these, Qigong is the one that can be most

easily self initiated. Both massage and herbal remedies can also be

done as self care, however, Qigong is the mother of Chinese self

healing. Patients who use Qigong faithfully need less medication,

less acupuncture and heal faster.

 

Tai Chi is a martial arts form that enhances balance and body

awareness through slow, graceful, and precise body movements, can

significantly cut the risk of falls among older people and may be

beneficial in maintaining gains made by people age 70 and older who

undergo other types of balance and strength training.

 

Aikido is a Japanese martial art developed by Morihei Ueshiba (often

referred to by his title 'O Sensei' or 'Great Teacher'). On a purely

physical level it is an art involving some throws and joint locks

that are derived from Jujitsu and some throws and other techniques

derived from Kenjutsu. Aikido focuses not on punching or kicking

opponents, but rather on using their own energy to gain control of

them or to throw them away from you.

 

 

10. Elastic Bands: Resistance training is the benefit of elastic

bands or tubing. As long as we have gravity, we can challenge our

muscles effectively. Doing a push-up is one example of a resistance

exercise. Instead of using weight from another source, you're using

your body weight to challenge your chest and arm muscles, and you

will get toned up just as well as you would using a pec deck or a

bench press. Elastic tubing and bands are great for those who want to

get the benefits of weight training without using traditional

weights.

 

 

Andrew Pacholyk, MS, L.Ac

http://www.peacefulmind.com/anti-aging.htm

Therapies for healing

mind, body, spirit

 

 

References

 

1. Langsjoen H, Langsjoen P, Langsjoen P, Willis R, Folkers K.

Clinical cardiology: a long-term study.

Mol Aspects Med 1994;15 Suppl:s165-75

 

2. Beck J, et al: cardiovascular disease. J Periodtal 67 (suppl):

1123-1137,1996.

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Phenomenal post Andrew! I use many of these myself including:

 

nutritional supplements, meditation (calming the mind plus breathing)

walking, resistance tubing, qigong, diet and tai chi. I used to lift

very heavy weights but discovered I was doing more damage than good.

I also used to run and running was doing more harm than good too.

 

I used to look like the pictures in muscle and fitness magazine, but

figured out that those people often aren't nearly as healthy as they

look.

 

 

 

, " yogiguruji "

<yogiguruji wrote:

>

> Good Morning!

>

> Exercise As An Anti-Aging Tool

>

> Researchers divided 235 sedentary men and women into two groups.

One

> group did traditional structured exercise 20-60 minutes

continuously.

> The other group incorporated into their day brisk walks, stair

> climbing and other moderate-intensity lifestyle activities. After 6

> months, both groups had similar improvements in blood cholesterol,

> blood pressure and percentage of body fat. The structured

exercisers

> gained more cardiovascular fitness. But the point is, the moderate-

> intensity folks did benefit. [1].

>

> A group of sedentary, obese women lost 17 to 23 pounds over a

period

> of 20 weeks by walking for ten minutes 5 days a week. At first,

they

> walked twice a day, then worked up to four times a day. If you are

> not overweight, lifestyle activities probably won't help you shed

> pounds. But they may help you convert fat to lean muscle.

>

> Structured exercise in longer sessions is better for you. But

> something is better than nothing. For sedentary folks — those who

are

> physically inactive — lifestyle activity can still give you some of

> the same cardiovascular benefits of exercise. Served up in dollops,

>

> it's easier to fit into your day.

>

>

> How to do it

>

> By increasing lifestyle activities each day, try doing four 10-

minute

> increases at least five days a week. The idea is to just do more of

> what you are already doing. Here are some great ideas on getting

> motivated:

>

> *Walk, don't drive.

>

> *Take the stairs at the office — not the elevator.

>

> *Play with your kids instead of watching them play.

>

> *Bike to the store.

>

> *Stretch while you watch TV.

>

> *Get up from the sofa to change the channel. Channel surfers get

> quite a workout.

>

> *Park at the opposite end of the mall from where you're headed.

>

> *If you've got an exercise bike at home, peddle away for 5 minutes

> while you're talking on the phone or waiting for the washing

machine

> to finish.

>

> *Walk the treadmill while watching a favorite TV program.

>

> *Listen to music and dance your way through housecleaning.

>

> *Start slow — a few minutes at first. Then, pick up the pace and go

> longer.

>

> *Workout clothes are not necessary, but wear good walking shoes.

>

> *Don't let missing a few days become your excuse to quit.

>

> *Even if you miss a few days, you won't lose all the benefits

you've

> gained.

>

> *Be flexible. Do what you can when you can.

>

> *Take advantage of opportunities. If you're watching your child's

> soccer game, walk around the field.

>

> *Playing golf? Skip the cart.

>

> *Find a partner. Climbing stairs at the office will be far more

> interesting if you chat away the minutes with a co-worker.

>

> *Instead of building your life around exercise, build exercise

around

> your life. [2]

>

>

> 1. Aerobics: The word aerobic literally means " with oxygen " or " in

> the presence of oxygen. " Aerobic exercise is any activity that uses

> large muscle groups, can be maintained continuously for a long

period

> of time and is rhythmic in nature. Aerobic activity trains the

heart,

> lungs and cardiovascular system to process and deliver oxygen more

> quickly and efficiently to every part of the body. As the heart

> muscle becomes stronger and more efficient, a larger amount of

blood

> can be pumped with each stroke. Fewer strokes are then required to

> rapidly transport oxygen to all parts of the body. An aerobically

fit

> individual can work longer, more vigorously and achieve a quicker

> recovery at the end of the aerobic session.

>

>

> 2. Mind Quieting: A disciplined mind is a free mind. Gain control

> over your thoughts and you maintain control over your life. Retrain

> your mind and you regain your freedom. Calming the mind is a

> behavioral technique used to interupt, minimize and

> eliminate " psychological noise " . Obsessive, repeatitive thoughts,

> anxiety and fears are all apart of negative, self-destructive

> patterns that can benefit from the power of music and mind

quieting.

>

>

> 3. Breathing: Breath is life! Exchange of electrons. Flow of

energy.

> Air is the primary nutrient. Survival without it is measured in

> minutes. It is so important that you do it without thinking. Your

> breathing is the voice of your spirit. It's depth, smoothness,

sound,

> and rate reflect your mood. If you become aware of your breath and

> breathe the way you do when you are calm you will become calm.

> Practicing regular, mindful breathing can be calming and

energizing.

> With the addition of music and it's rhythm, the " musical breath "

can

> even help stress-related health problems ranging from panic attacks

> to digestive disorders. Fall into the rhythm of the music and

> breathe. Focus on your breathing and the music.

>

>

> 4. Weight Bearing: exercise stimulates tissue growth in bone and

> muscles, strengthening the body's structure. A stronger skeleton

> reduces the risk of osteoporosis, arthritic joint pain and other

bone

> conditions. Also known as resistance training, weight-bearing

> exercise can be any activity that involves carrying, lifting or

> pushing a heavy object. Walking is considered to be weight bearing,

> as muscles and the skeleton support body weight. You do not need

> to `pump iron' to benefit from this form of exercise.

>

>

> 5. Yoga: Many different types of yoga workouts exist. But many

times

> in our quest for fitness and a hard body, At some point it becomes

> just a workout and not yoga. If you come to this path with fitness

in

> mind that is important, but Yoga is extremely powerful. If you try

to

> rush it, you will only slow yourself down. Yoga is not mind over

> body. It is harmony between them. In yoga, the mind is used to

> perceive (diagnose) and guide (heal) the body. Not to " control " it

> and never to force it.

>

>

> 6. Stretching: Just as there are different types of flexibility,

> there are also different types of stretching. Stretches are either

> dynamic (meaning they involve motion) or static (meaning they

involve

> no motion). Dynamic stretches affect dynamic flexibility and static

> stretches affect static flexibility (and dynamic flexibility to

some

> degree).

>

> 7. Power Walking: Studies have suggested a link between increased

> physical activity and a decreased chance for developing disease in

> general. Exercise of any kind trims your odds by improving the

body's

> sensitivity to insulin-a hormone, helps control cholesterol,

weight,

> and blood pressure, which further guards you from adult-onset of

> disease.

>

>

> 8. Swimming: It's hard to beat swimming when it comes to a sport

that

> builds the body, soothes the mind, regulates breathing, stimulates

> circulation, and puts no stress on the joints. That's why it's an

> ideal exercise for just about everyone -- old people, overweight

> people, young people, people with hip, knee and ankle problems, and

> active people with no health problems at all. Plus, swimming has a

> calorie-burning potential of 350-420 calories per hour. No wonder

> it's one of the most popular fitness sports around.

>

>

> 9. Tai Chi, Qi Gong, Aikido: TaiChi, QiGong, Aikido- these Asian

art

> forms have been practiced for centuries. QiQong is one of the four

> pillars of traditional Chinese medicine: Acupuncture, Massage,

Herbal

> Medicines and Qigong. Of these, Qigong is the one that can be most

> easily self initiated. Both massage and herbal remedies can also be

> done as self care, however, Qigong is the mother of Chinese self

> healing. Patients who use Qigong faithfully need less medication,

> less acupuncture and heal faster.

>

> Tai Chi is a martial arts form that enhances balance and body

> awareness through slow, graceful, and precise body movements, can

> significantly cut the risk of falls among older people and may be

> beneficial in maintaining gains made by people age 70 and older who

> undergo other types of balance and strength training.

>

> Aikido is a Japanese martial art developed by Morihei Ueshiba

(often

> referred to by his title 'O Sensei' or 'Great Teacher'). On a

purely

> physical level it is an art involving some throws and joint locks

> that are derived from Jujitsu and some throws and other techniques

> derived from Kenjutsu. Aikido focuses not on punching or kicking

> opponents, but rather on using their own energy to gain control of

> them or to throw them away from you.

>

>

> 10. Elastic Bands: Resistance training is the benefit of elastic

> bands or tubing. As long as we have gravity, we can challenge our

> muscles effectively. Doing a push-up is one example of a resistance

> exercise. Instead of using weight from another source, you're using

> your body weight to challenge your chest and arm muscles, and you

> will get toned up just as well as you would using a pec deck or a

> bench press. Elastic tubing and bands are great for those who want

to

> get the benefits of weight training without using traditional

> weights.

>

>

> Andrew Pacholyk, MS, L.Ac

> http://www.peacefulmind.com/anti-aging.htm

> Therapies for healing

> mind, body, spirit

>

>

> References

>

> 1. Langsjoen H, Langsjoen P, Langsjoen P, Willis R, Folkers K.

> Clinical cardiology: a long-term study.

> Mol Aspects Med 1994;15 Suppl:s165-75

>

> 2. Beck J, et al: cardiovascular disease. J Periodtal 67 (suppl):

> 1123-1137,1996.

>

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