Step
3: Exercise It is important to recognize that even modest
physical activity can make you younger. A recent report from both the Centers
of Disease Control and the American College of Sports Medicine shows that just
half an hour a day of moderately intense activity like walking, gardening or housecleaning,
which burns about 200 k cal above a persons resting metabolic rate (RMR,) can
provide most of the benefits of exercise. Some benefits
of exercise include: (1) Burns calories
(2)
Preserves muscle mass and strength
(3) Increases metabolic rate
(4) Relieves
stress and depression
(5) Prevents chronic disease
(6) Releases growth
hormone important for anti-aging
(7) Helps control appetite
(8) Improves
confidence (self esteem)
(9) Helps relieve constipation
(10) Improves
mental alertness and reaction time
(11) Prevents low back pain
(12) Reduces
risk of breast, colon and prostate cancer
(13) Improves quality of sleep
(14) Enhances sexual
performance
(15) Reduces risk of glaucoma
(16) Improves vision
(17) Improves cerebral circulation
(18) Increases strength of ligaments and
tendons
(19) Reduces blood pressure
(20) Increases maximum oxygen uptake
(21) Reduces risk of diabetes
(22) Improves posture
(23) Prevents cardiovascular disease
(24) Improves
immune function
(25) Increases longevity
(26) Decreases tobacco use
Sample Exercise Program Any good
exercise program should combine some stretching with cardiovascular (aerobics)
and resistance (weight training). One
of the best exercise programs we know of is detailed in Bill Phillip's book, The
Body for Life. A few of his principles for training include:
1. Weight train, intensely, for no more than 45 minutes, three
times a week (do aerobic training on alternate days)
2. Alternate training
days for the major muscles of the upper and lower body.
3. Perform just two
exercises for each major muscle group.
4. Follow a specific intensity index
and push harder every week.
5. Always plan your training beforehand. According
to Dr Michael Roizen by adopting a combination of exercises you can reduce your
biological age by more than 8 years. Most biomarkers
of aging can (like with the zone diet) also be altered by exercise. This is why
nutrition and exercise are the key lifestyle choices you can make to 'live better
longer'.
See Also: Schedule Your Free
Wellness Program Consultation Today 
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