Exercise

So, you're eating nutritious food, you've stopped smoking and drinking, you only think positive and are always optimistic but there's still something missing... what could it be? Ah! Exercise. It is an important step in reaching the state of optimal health that you desire. Exercise not only creates vibrant, radiant health but also improves the quality of life and rejuvenates. According to a report published in the Journal Of American Medical Association, low fitness may pose a great risk to health as smoking, and a greater risk than high cholesterol and high blood pressure. Exercising just 20 minutes a day 3-4 days a week will significantly improve your health(please consult your physician before starting any kind of an exercise program). The hardest part for most people is getting motivated. To get over this hurdle ask a buddy to exercise with you or join a health club or purchase an exercise videotape, this way, in all three cases above you won't feel alone and unmotivated. Once you get used to the routine it almost becomes an addiction, in this case a positive addiction to exercise and it is no longer a chore or obligation instead it becomes a pleasant hobby. Once you start feeling better you'll want to do more. The benefits you reap by regular physical activity are numerous, however, some common benefits include protective effect on the heart, improved glucose tolerance in diabetics, beating the blues, lessening arthritic pain and decreased anxiety.

Types of exercise

Exercise can be classified into two main categories:

1) Recreational 2) Therapeutic

1) Recreational is meant for relaxation, increasing self-esteem, becoming stronger or beating stress.

2) Therapeutic is intended to alleviate physical problems resulting from injury or disease.

Sub categories - common exercises

a) Aerobic - increases endurance and improves the body's capacity to use fuel and oxygen and improves the

cardiovascular system by increasing blood supply throughout the body, lowers blood pressure and strengthens the heart's functions. Examples of exercises included in this sub-category are swimming, cycling, riding, jogging or powerwalking.

b) Range of motion exercises - help maintain joint movement, stretching is recommended before range of motion exercises because some degree of flexibility is required. Stretching is important even when you are not exercising because the muscles lose flexibility if they go unstretched and this may interfere with daily activities.

c) Strengthening exercises - help grow the muscles stronger because of resistance, the more resistance there is, the bigger and stronger the muscles grow eg: weightlifting.

d) Yoga - is a discipline of the physical body, mind and spirit. Scientific research in India and the United States has suggested that the regular practice of yoga may actually help to stimulate the body's endocrine glands and metabolism.(more info on yoga coming soon in our specialty departments section)

e) Dancing - the body is meant to move, and sure enough dancing accomplishes that. It provides a good aerobic workout that increases strength and flexibility and reduces stress.

Even short-term exercise is enough to enhance the mood. It reduces feelings of sadness, tension, fatigue and anger. It will increase concentration and will provide an energy boost, no need to take caffeine pills. As you get older and good health becomes a more pressing concern, it is good to know that walking daily, cuts the risks for serious health conditions such as heart disease, osteoporosis, arthritis and diabetes. Yes, a brisk walk is a smart health step to better fitness and digestion, which are critical components of attaining and maintaining vibrant health (read about digestion in our detoxification topic). Regular exercise increases bone strength and is especially important in preventing premature osteoporosis in women.

Common Exercise Tips

1) Always consult your physician when starting or discontinuing an exercise program.

2) Keep yourself hydrated, drinking lots of water will help you recover quickly and your body will be less sore.

3) Pick the right athletic shoes based on comfort.

4) Do not wear tight clothes like jeans when exercising, wear something comfortable.

5) If exercising outside protect your skin and eyes by using sunblock and sunglasses.

6) Start slow and then increase intensity of exercise.

7) Be consistent in your exercise routine.

To summarize in a nutshell, exercise improves digestion and elimination and if digestion and elimination are good, health is good. Exercise also increases endurance and energy levels, helps with weight loss, builds a lean body, lowers overall cholesterol, increases HDL(good cholesterol), reduces stress and anxiety which contribute to many illnesses, prevents heart problems, improves diabetes, reduces high blood pressure, enhances the immune system and acts as an antioxidant.

Exercise & Supplements

1)Multivitamins - to enhance vitality and boost energy which are necessary for everyone but more for those who are exercising.

2)Vitamin C (a water soluble vitamin) - when exercising, there may be formation of free radicals which have a negative effect on the body and vitamin C may help minimize the effects of the free radicals by acting as an antioxidant.

3)Vitamin E (a fat soluble vitamin) - also a powerful antioxidant, there is a wealth of evidence supporting vitamin E's capabilities in promoting good cardiovascular health. Most cardiologists believe that only oxidized LDL cholesterol increases the risk of heart disease and so Vitamin E plays a role in preventing oxidation of LDL cholesterol. The two forms of vitamin E that are important are: Tocopherol and Tocopheryl. Vitamin E may also reduce formation of lactic acid after exercise thus reducing fatigue.

4)Glutamine - is the most abundant free amino acid found in the muscles of the body. It is found in large amounts in the muscles and is readily available when needed for the synthesis of skeletal muscle proteins. Because this amino acid may help build and maintain muscle, supplemental glutamine may be useful for dieters and bodybuilders. It may also decrease sugar cravings and desire for alcohol.

5) L-Acetyl Cysteine - is often used in arthritis and atherosclerosis, it may promote burning of fat and building of muscles and may also promote healing after surgery and severe burns. Because of its ability to break down mucus in the respiratory tract, L-Acetyl Cysteine may be beneficial in bronchitis and asthma.

6) Whey Protein - is a dairy based source of amino acids(protein building blocks). Whey protein provides the body with several amino acids including Leucine, isoleucine and valine needed for the maintenance of muscle tissue.

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