\r\n \r\n Exercise As An Anti-Aging Tool
\n
\nResearchers divided 235 sedentary men and women into two groups. One
\ngroup did traditional structured exercise 20-60 minutes continuously.
\nThe other group incorporated into their day brisk walks, stair
\nclimbing and other moderate-intensity lifestyle activities. After 6
\nmonths, both groups had similar improvements in blood cholesterol,
\nblood pressure and percentage of body fat. The structured exercisers
\ngained more cardiovascular fitness. But the point is, the moderate-
\nintensity folks did benefit. [1].
\n
\nA group of sedentary, obese women lost 17 to 23 pounds over a period
\nof 20 weeks by walking for ten minutes 5 days a week. At first, they
\nwalked twice a day, then worked up to four times a day. If you are
\nnot overweight, lifestyle activities probably won\'t help you shed
\npounds. But they may help you convert fat to lean muscle.
\n
\nStructured exercise in longer sessions is better for you. But
\nsomething is better than nothing. For sedentary folks � those who are
\nphysically inactive � lifestyle activity can still give you some of
\nthe same cardiovascular benefits of exercise. Served up in dollops, >
\nit\'s easier to fit into your day.
\n
\n
\nHow to do it
\n
\nBy increasing lifestyle activities each day, try doing four 10-minute
\nincreases at least five days a week. The idea is to just do more of
\nwhat you are already doing. Here are some great ideas on getting
\nmotivated:
\n
\n*Walk, don\'t drive.
\n
\n*Take the stairs at the office � not the elevator.
\n
\n*Play with your kids instead of watching them play.
\n
\n*Bike to the store.
\n
\n*Stretch while you watch TV.
\n
\n*Get up from the sofa to change the channel. Channel surfers get
\nquite a workout.
\n
\n*Park at the opposite end of the mall from where you\'re headed.
\n
\n*If you\'ve got an exercise bike at home, peddle away for 5 minutes
\nwhile you\'re talking on the phone or waiting for the washing machine
\nto finish.
\n
\n*Walk the treadmill while watching a favorite TV program.
\n
\n*Listen to music and dance your way through housecleaning.
\n
\n*Start slow � a few minutes at first. Then, pick up the pace and go
\nlonger.
\n
\n*Workout clothes are not necessary, but wear good walking shoes.
\n
\n*Don\'t let missing a few days become your excuse to quit.
\n
\n*Even if you miss a few days, you won\'t lose all the benefits you\'ve
\ngained.
\n
\n*Be flexible. Do what you can when you can.
\n
\n*Take advantage of opportunities. If you\'re watching your child\'s
\nsoccer game, walk around the field.
\n
\n*Playing golf? Skip the cart.
\n
\n*Find a partner. Climbing stairs at the office will be far more
\ninteresting if you chat away the minutes with a co-worker.
\n
\n*Instead of building your life around exercise, build exercise around
\nyour life. [2]
\n
\n
\n1. Aerobics: The word aerobic literally means "with oxygen" or "in
\nthe presence of oxygen." Aerobic exercise is any activity that uses
\nlarge muscle groups, can be maintained continuously for a long period
\nof time and is rhythmic in nature. Aerobic activity trains the heart,
\nlungs and cardiovascular system to process and deliver oxygen more
\nquickly and efficiently to every part of the body. As the heart
\nmuscle becomes stronger and more efficient, a larger amount of blood
\ncan be pumped with each stroke. Fewer strokes are then required to
\nrapidly transport oxygen to all parts of the body. An aerobically fit
\nindividual can work longer, more vigorously and achieve a quicker
\nrecovery at the end of the aerobic session.
\n
\n
\n2. Mind Quieting: A disciplined mind is a free mind. Gain control
\nover your thoughts and you maintain control over your life. Retrain
\nyour mind and you regain your freedom. Calming the mind is a
\nbehavioral technique used to interupt, minimize and
\neliminate "psychological noise". Obsessive, repeatitive thoughts,
\nanxiety and fears are all apart of negative, self-destructive
\npatterns that can benefit from the power of music and mind quieting.
\n
\n
\n3. Breathing: Breath is life! Exchange of electrons. Flow of energy.
\nAir is the primary nutrient. Survival without it is measured in
\nminutes. It is so important that you do it without thinking. Your
\nbreathing is the voice of your spirit. It\'s depth, smoothness, sound,
\nand rate reflect your mood. If you become aware of your breath and
\nbreathe the way you do when you are calm you will become calm.
\nPracticing regular, mindful breathing can be calming and energizing.
\nWith the addition of music and it\'s rhythm, the "musical breath" can
\neven help stress-related health problems ranging from panic attacks
\nto digestive disorders. Fall into the rhythm of the music and
\nbreathe. Focus on your breathing and the music.
\n
\n
\n4. Weight Bearing: exercise stimulates tissue growth in bone and
\nmuscles, strengthening the body\'s structure. A stronger skeleton
\nreduces the risk of osteoporosis, arthritic joint pain and other bone
\nconditions. Also known as resistance training, weight-bearing
\nexercise can be any activity that involves carrying, lifting or
\npushing a heavy object. Walking is considered to be weight bearing,
\nas muscles and the skeleton support body weight. You do not need
\nto `pump iron\' to benefit from this form of exercise.
\n
\n
\n5. Yoga: Many different types of yoga workouts exist. But many times
\nin our quest for fitness and a hard body, At some point it becomes
\njust a workout and not yoga. If you come to this path with fitness in
\nmind that is important, but Yoga is extremely powerful. If you try to
\nrush it, you will only slow yourself down. Yoga is not mind over
\nbody. It is harmony between them. In yoga, the mind is used to
\nperceive (diagnose) and guide (heal) the body. Not to "control" it
\nand never to force it.
\n
\n
\n6. Stretching: Just as there are different types of flexibility,
\nthere are also different types of stretching. Stretches are either
\ndynamic (meaning they involve motion) or static (meaning they involve
\nno motion). Dynamic stretches affect dynamic flexibility and static
\nstretches affect static flexibility (and dynamic flexibility to some
\ndegree).
\n
\n7. Power Walking: Studies have suggested a link between increased
\nphysical activity and a decreased chance for developing disease in
\ngeneral. Exercise of any kind trims your odds by improving the body\'s
\nsensitivity to insulin-a hormone, helps control cholesterol, weight,
\nand blood pressure, which further guards you from adult-onset of
\ndisease.
\n
\n
\n8. Swimming: It\'s hard to beat swimming when it comes to a sport that
\nbuilds the body, soothes the mind, regulates breathing, stimulates
\ncirculation, and puts no stress on the joints. That\'s why it\'s an
\nideal exercise for just about everyone -' + '- old people, overweight
\npeople, young people, people with hip, knee and ankle problems, and
\nactive people with no health problems at all. Plus, swimming has a
\ncalorie-burning potential of 350-420 calories per hour. No wonder
\nit\'s one of the most popular fitness sports around.
\n
\n
\n9. Tai Chi, Qi Gong, Aikido: TaiChi, QiGong, Aikido- these Asian art
\nforms have been practiced for centuries. QiQong is one of the four
\npillars of traditional Chinese medicine: Acupuncture, Massage, Herbal
\nMedicines and Qigong. Of these, Qigong is the one that can be most
\neasily self initiated. Both massage and herbal remedies can also be
\ndone as self care, however, Qigong is the mother of Chinese self
\nhealing. Patients who use Qigong faithfully need less medication,
\nless acupuncture and heal faster.
\n
\nTai Chi is a martial arts form that enhances balance and body
\nawareness through slow, graceful, and precise body movements, can
\nsignificantly cut the risk of falls among older people and may be
\nbeneficial in maintaining gains made by people age 70 and older who
\nundergo other types of balance and strength training.
\n
\nAikido is a Japanese martial art developed by Morihei Ueshiba (often
\nreferred to by his title \'O Sensei\' or \'Great Teacher\'). On a purely
\nphysical level it is an art involving some throws and joint locks
\nthat are derived from Jujitsu and some throws and other techniques
\nderived from Kenjutsu. Aikido focuses not on punching or kicking
\nopponents, but rather on using their own energy to gain control of
\nthem or to throw them away from you.
\n
\n
\n10. Elastic Bands: Resistance training is the benefit of elastic
\nbands or tubing. As long as we have gravity, we can challenge our
\nmuscles effectively. Doing a push-up is one example of a resistance
\nexercise. Instead of using weight from another source, you\'re using
\nyour body weight to challenge your chest and arm muscles, and you
\nwill get toned up just as well as you would using a pec deck or a
\nbench press. Elastic tubing and bands are great for those who want to
\nget the benefits of weight training without using traditional
\nweights.
\n
\nhttps://www.peacefulmind.com/exercise.htm\r\n

\r\n __________________
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