The Second Key to Health - Exercise
This is the next one that everyone seems to know about. OK. Let's take a look at your hunter-gatherer ancestors. How much did they exercise every day?
Hunter-gatherers traveled about 8 miles every day.
How much do you need? Ideally 8 miles. However, the body is so amazing that you could actually do 30 - 45 minutes a day and get incredible benefits. Still, more than 50 percent of Americans do not get the recommended amount of physical activity; and 25 percent get practically no exercise at all.
More and more research is coming out all of the time about the benefits of just a little exercise. Benefits include more energy, loss of weight, better alertness, better concentration, reversing aging... Need I write more?
In a paper recently published in the British Journal of Sports Medicine, Dr. Arthur Kramer and Kirk Erickson uncovered one of the keys to slowing and reversing the effects of aging on our brains. Movement.
By regularly participating in aerobic exercise, you can not only keep your brain function from deteriorating, but also turn back the clock on brain aging.
Even people with signs of dementia and Alzheimer's disease have been shown to get a boost of speed and sharpness of thought with just three 45-minute brisk walks per week. They also showed changes in the volume of brain tissue and positive changes in the way their brain functioned.
In another study, Kramer and colleagues followed 60 to 75 year olds who walked briskly three times per week. After six months, they not only improved in their physical fitness, but their mental fitness as well. This was compared to the control group who only did non-aerobic stretching and toning exercises.
They concluded that the results of their studies indicated that aerobic exercise can "reliably reverse age-related cognitive decline."Here is a great way to see if you are exercising enough... How fat is your dog?
All kidding aside... Start walking! Here are some helpful hints.
1) Get a friend to walk with you. Hold each other accountable.
2) Get a dog. They love to go for walks and if you don't take them out, they tear up your house.
3) Set a goal to run a marathon next year. Join a club that helps you prepare.
4) Make vacation plans that require you to walk a lot. Maybe Yosemite, Sedona, or Yellowstone.
5) Make a bet with a friend. I bet by the end of next month I can run a whole 2 miles without stopping or I'll have to wash your car.
6) Buy a swimsuit that you must get in shape to wear. If you have the guts, put it on and have someone take a picture of you in it. Motivation!
Make it fun and go for it!Another key to exercise is to do something you enjoy. If you like to swim, do it. If you like nature, go outside.
Try Pilates. Do some Yoga. Get a DVD. Hire a trainer. Anything that gets you moving!
Just stop making excuses. Schedule it and just do it!
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