If you want to live a long, healthy life – there is nothing better than proper diet and exercise, even in minimal amounts.
A recent study published in the journal Lancet, which included several hundred thousand people between 1996 and 2008 showed that, doing exercises just 15 minutes a day can prolong your life by three years!
People actively moving at least 15 minutes a day or 90 minutes a week, also at 14% reduced risk of death from any cause.
"Every additional 15 min of daily exercise beyond the minimum 15 minutes a day cut the risk of death from any cause by another 4%, and the risk of death from any cancer – 1%. This applies to people of all age groups and both sexes, as well as to people at risk of cardiovascular diseases.
Inactive people are at risk of death is 17% higher than that of people engaged in minimal physical exercise."How exercise increases life expectancy
for Example, exercise can help:Lowering blood pressureFight depressionTo fight obesityRelieve chronic knee painTo fight arthritisTo reduce the risk of diabetes and stop its development in the early stagesTo reduce the risk of cancerTo slow down the aging processTo lower the risk of heart diseaseTo strengthen bonesIncrease energyIncrease your IQ and improve cognition
The researchers measured the biochemical changes that occur during exercise, and found changes in more than 20 different metabolites. Some of these compounds help you burn calories and fat, others help to stabilize, among other things, the level of sugar in the blood.
In fact, healthy weight and regular exercise create a cycle of health that optimizes and maintains normal levels of glucose and insulin by optimizing the sensitivity of the insulin receptor. And, as I said earlier, insulin resistance (the major causes of which is consumption of refined carbohydrates and lack of physical activity) is a contributing factor to nearly all chronic disease that can take years.
For example, heart disease and cancer are the two most common causes of death of Americans, and exercises are an effective way of preventing both, mainly by lowering insulin levels. Exercise also helps to lower estrogen levels, which explains its apparent efficacy in the prevention of breast cancer.
Exercise can also be necessary for the successful treatment of serious diseases such as cancer. Moreover, in a new report released by the organization "Macmillan Cancer Support", States that physical exercises must be standard procedure for the treatment of cancer.
It is recommended to prescribe all patients treated from cancer, to engage in exercises of average intensity for two and a half hours a week.Studies have shown that exercise can:
What is more important: diet or exercise?In fact, despite the importance of exercises, they make up only about 20% of the beneficial effects of a healthy lifestyle.
- To reduce the risk of death from cancer. For example, exercise reduces the risk of death from prostate cancer by 30%. A previous study by researchers at Harvard medical school showed that breast cancer patients who exercise moderate intensity three to five hours per week, the risk of death from cancer is reduced by almost half compared with patients leading a sedentary lifestyle. Actually, the weekly exercise in any amount, increased the chances of survival of these patients.
- To reduce the risk of cancer recurrence. Studies have shown that exercise lowers the risk of recurrence of breast cancer by about 40%
- Boost energy and minimize the side effects of traditional anticancer therapy
The main part of the useful effects is necessary for proper nutrition.
Dr. Doug Mcguff, author of "the Science of the body", explains how "the paleo diet" (a diet similar to that consumed by our ancestors – hunters and gatherers) can help to optimize your health and lead a longer life without disease. Paleo diet is not just a trend, it is backed by scientific evidence, more and more doctors and consultants health become adherents of this traditional diet, which can be more effective in burning body fat than exercise.
In the Paleolithic period, about 1,200 years ago, the human diet was very different from the standard diet of modern Americans — they ate, mostly containing no starch vegetables, fruits, nuts, roots and lean meat, including ostrich and Buffalo, as well as offal and seafood.
Today to replace most of these healthy products come refined sugar, corn syrup with high fructose, cereals, bread, potatoes and pasteurized dairy.
All this does not bring any good to your health. During the Paleolithic, our ancestors did not die from heart disease, diabetes and cancer, which are the main causes of death today, and they are all connected with the modern diet.The main pathogens in the modern diet is sugar, particularly fructose, and grains.
If you want to avoid heart disease, high cholesterol, diabetes of the 2nd type and even cancer, you situatiile to limit the intake of fructose and grains.My nutrition plan – a brief introduction to the concepts,
If you are still not sure what a "proper diet", I suggest to get acquainted with my Insulin diet plan, which presents a step-by-step instructions on how to change diet from basic through intermediate to advanced level. When used correctly it can help to improve the health of almost any man.Key recommendations:
Five principles of exercise1. Interval (anaerobic) training.
- Limit consumption of fructose to less than 25 grams per day. Ideally, it will be good also limit the use of fructose from fruit to 15 grams per day, as you are likely to get "hidden" fructose, when consumed even a small quantity subjected to technological processing of fruit or sugary drinks.
- To limit or stop consumption of the food subjected to technological processing.
- Completely remove from the diet of gluten and highly allergenic foods.
- It's possible to eat organic, preferably local production.
- To consume at least a third (or maximum number) of food raw.
- Delusory to increase vegetables in the diet.
- Avoid sugar substitutes in any form.
- Replace all TRANS fats (vegetable oil, margarine, etc.) healthy fats, such as butter or coconut oil.
- For the resumption of balance of omega-3/omega-6 take a high quality Supplement omega-3 oil, for example, sea krill, and to reduce the consumption of subjected to technological processing fats omega-6 from vegetable oils (TRANS fats).
- Drink plenty of clean water.
- To optimize the level of vitamin D through sunbathing, tanning beds or, in extreme cases, vitamin D3 tablets.
It really is an aerobic-anaerobic activities, but studies show that the anaerobic phase is much more important.
Jog or walk in the same pace for one hour is not the best way to strengthen the heart and burn fat. Instead, you should alternate short high-intensity exercise with quiet periods of recovery. This type of exercise is called interval or arrhythmic classes, can significantly improve the health of your cardiovascular system and ability to burn fat.
Another major advantage of this method of exercises is that they require much less time, and use they give more. For example, if a series of sprint races there's lots of chemical substances called catecholamines, which allow you to burn more subcutaneous fat in areas of the working muscles.
The resulting increased fat oxidation, helps to lose more weight. Therefore, short periods of activity are very high intensity help to achieve optimal weight and fitness level in a shorter time.
It also promotes the release of human growth hormone (HGH), also called "hormone health", which will add you strength and also help to lose weight and build muscle.2.Aerobic exercise.
Jogging, training on the elliptical trainer, fast walking are all examples of aerobic exercise that increases oxygen levels in your blood and the level of endorphins, which act as natural analgesics. Aerobic exercises also activate your immune system, helps the heart to more effectively pump blood and increases stamina.
However, aerobic exercise should not be the main or sole form of exercise, as in this case, you will not receive the most health beneficial effects of exercise...3.Strength exercises.
Completing the study program of power exercises, you optimize all the possible healthy effects of a regular exercise program. The number of repetitions should be such that you feel muscle fatigue. The weight should be such that it could be done in less than 12 but more than three repeats. You should also not develop the same group of muscles every day. Requires at least two days for muscle recovery.4.Exercises for abdominal muscles.
Your body has 29 core muscles located mostly in your back, tummy and hip. This group of muscles is the basis to perform the movements of the whole body, and strengthening them can help protect and strengthen your back, spine and whole body, improve your balance and stability. Pilates and yoga are excellent ways to strengthen the core muscles,
as well as special exercises, you can tell your personal trainer. Breathing and meditation during these classes, along with improving flexibility, are also an important part of overall physical fitness.5.Stretching.Tips for people with chronic heart problems
Remember that even if you suffer from chronic diseases, exercise can be your powerful ally. However, if you suffer cancer or any other chronic disease, you certainly need an individually designed exercise program tailored to your strength and current health status.
For example, you may be required from time to time reduce the exercise intensity or duration, but should try to keep moving. As mentioned above, even cancer patients should try to exercise for at least 2.5 hours per week with an average intensity to increase the chances for a successful recovery.Always listen to your body and if you feel you need to rest – take a break. But even a few minutes of exercise a day is better than nothing.
If you have a very weakened immune system, it may be preferable to do at home, and not in the gym. But remember that exercise will eventually help to strengthen the immune system, so it is very important not to interrupt the training program, even if you suffer from cancer or chronic illness.published
Author: Dr. Joseph Mercola
P. S. And remember, just changing your mind — together we change the world! ©