Tag Archives: Exercise prevents dementia

15 COMPELLING AND MOTIVATING REASONS TO EXERCISE DAILY?

aa122-youngjun11dsc_7880

Any type of exercise is important and good for your body because it causes YOU to sweat-out acidic metabolic, environmental, respiratory and dietary waste!   Here are just a few of the benefits of exercising and sweating on a daily basis!

1) EXERCISE WILL IMPROVE YOUR SEX LIFE!

Sex-may-protect-against-cancer-300x221

If you improve your fitness level you will have more desire and energy for sexual activity.  If you are feeling tired all the time physical activity can also improve your energy levels and your look, which can have a positive effect on your sex life.  Current research indicates that exercise can prevent and/or reverse challenges with erectile dysfunction.[1] Daily exercise can also improve sexual arousal or libido for women. [2]

2) EXERCISE WILL IMPROVE YOUR MOOD

A recommended minimum dose of daily physical activity for one-hour will keep you happy with improved circulation.  Daily exercise will remove all the unwanted symptoms of laziness and lost of interest in the basic desire to move the body and sweat.

3) EXERCISE WILL MAKE YOU SMILE

1cf0c-scan0024

After two weeks of daily exercise for one hour a day you will improve your electrical conductivity leading to increased energy and the feeling of happiness. Exercise stimulates increased circulation and the release of electrical energy in the form of the electron giving you the over-all feeling of happiness making you smile.  Exercise causes the release of neurotransmitters that makes you feel incredible good. Not just that, the stimulation of  endorphins or feel good chemicals are released into the blood stream making you feel euphoric.  Exercise will also decrease your appetite and support your immune system or white blood cells.  This will help reduce metabolic and dietary acids that make you sick, tired, fat and stressed. [2,3]  When you start feeling better, you start doing better and when you start doing better you start thinking and feeling better.  After exercising and sweating you will feel so good you will forget that you were depressed.  Now that will put a smile on your face! [4]

4) EXERCISE WILL IMPROVE YOUR OVER-ALL HEALTH

Increased physical activity will certainly help to prevent and in some cases reserve life-threatening conditions. If you exercise just three days a week you can lower the chances of following dis-eases or conditions, including,

1) brain stroke [5,6],

2) metabolic syndrome [7],

3) cardiovascular disease [8],

4) diabetes [9,10],

5) arthritis [11],

6) cancer [12,13,14], and

7) heart disease.[15]

Optimal exercise and sweating is harmless and a safe natural “drug” that should be received daily for one hour so it can protect you for metabolic and dietary acids that destroy the quality life. “A wise man should consider that health is the greatest 
of human blessings, and learn how by his own thought to derive benefit from his illnesses.” ― Hippocrates

5) EXERCISE WILL CONTROL YOUR ACIDIC WEIGHT

e37fe-ryanmarcotte

The best method to control weight along with the diet is daily exercising and sweating.  I recommend all types of exercise but my favorites are low impact rebounding, yoga, jogging, hiking and tennis.  You can do any type of physical exercise you like because moving your body increases circulation, opens up the pores of the skin and releases metabolic and dietary acids via sweat.   Doing this daily will improve the quality and the quantity of your life by maintaining the alkaline design of the body fluids.  Finally, it will help you better control your weight by removing the acidic waste products in the fatty tissues that are making you fat. And as you are removing metabolic and dietary acids through the pores of the skin you are lowering your risk of all other dis-eases.

6) EXERCISE WILL BUILD MUSCLE MASS

67325_10153285894524867_3838591671468415129_n

Resistance training or static contraction exercising will help you build muscles.  This type of training or exercise causes blood to flow into the muscle that is being contracted.  When the blood pools into the muscle under stress or contraction from a weight you are holding the blood will then redifferentiate into new muscle cells.  When this happens the muscle gets stronger while getting bigger.  It is important to understand that you build muscle with blood and you build blood with chlorophyll, polyunsaturated oil, alkaline water and whole natural mineral salts.  The quality of the blood will determine the quality and health of the muscle cell all determined by what you eat and what you drink.  As you increase healthy and strong muscle mass with a plant-based diet you will also increase your metabolism. This type of exercise will increase your resting metabolic rate 24 hours after the training [16, 17,18] Finally, as you age the so-called natural process called sarcopenia occurs.  Sarcopenia means that the body is loosing muscle, after 25 years at a rate of 0.5 to 1%.  The lack of exercise can increase the risk of sarcopenia. [19] Because daily exercise can increase circulation and the elimination of metabolic and dietary acids via sweat this slows down and eliminates the risk of sarcopenia or muscle loss so muscles can remain healthy and strong.[20]

7) EXERCISE WILL HELP YOU SLEEP BETTER

Did you know that people who exercise regularly also sleep better?[21]  Current research shows that people with insomnia can improve sleeping with daily exercise. [22] If you exercise before going to bed you will remove metabolic and dietary acids that will allow the body to relax, rest and restore.  This will help the body sleep deeper and sounder awakening in 4 to 6 hours refreshed and ready to go.

8) EXERCISE CAN BE LOTS OF FUN!

Exercise time should be fun and not something that you “have” to do but “want” to do. It is better to exercise with a friend or in a group because you will motivated by those who are exercising with you.  If you exercise alone make sure you change-up the type of exercise you do to keep it interesting.  I like to run every other day, rebound every day and do weights the days I am not jogging.   If you only do one type of exercise every day the chances are high that you will get bored and stop.  It is very important to engage in exercise types that you enjoy.   You can include in your exercise choices, dance classes, yoga, hip-hop yoga, working out in a gym, martial arts classes, speed walking or any type of physical activity that will cause you to work-up a good sweat.  Once again, it is very important that  you engage in different types of exercises on a daily or weekly basis and exercises that you love or actually enjoy.

Doggie Yoga

9) EXERCISE IS GREAT FOR A CHILDS MENTAL AND PHYSICAL HEALTH

Studies show that exercise improves behavorial patterns in children with ADHD or Autism.  Research has demonstrated that children who exercise can improve their focus and prevent distraction. This is of great help for these children because “inhibitory control” is the biggest problem they face.[23,24]  Studies have shown that exercise will improve body composition and where metabolic and dietary acids will be stored in the connective and fatty tissues.  After 9 months of research the authors found that children who exercise have improved fitness level and had less body fat (especially abdomen fat which can increase risk of liver, pancreas, colon and reproductive cancers). The children in the group that exercised had moderate physical activity 5 days a week for about 70 minutes. [25]

10) EXERCISE CAN IMPROVE BONE DENSITY AND PROTECT AGAINST OSTEOPOROSIS

782e9-william527

The skeletal system serves as a support for the body organs, glands and tissues. It is very important to keep them alkaline so they can be healthy and strong.  Bones are constantly breaking down and rebuilding every day.  In fact you have a new skeletal system every 90 days.  Before the age of 30 the body regenerates the bone quickly.  When you reach peak bone mass (although this can vary from person to person), after 30 years of age, your body loses balance, and this leads to bone loss year after year by approximately 1% per year.[26,27]  This may lead to an  increase risk of osteoporosis if you are living an acidic sedentary lifestyle. [28] Women also have increased bone loss after menopause because the activity of the endocrine system decreases because of acidity caused by an acidic lifestyle and diet.  Resistance training ( lifting weights and statically holding the maximize weight for at least 30 seconds and then releasing the contraction) can prevent bone loss by causing red blood cells to flow to the contracted muscle and bone to build new healthy muscles and bones. [29]   Scientists in a recent study compared the bone density of college women  with different body weights and physical activity levels. They concluded that women who exercise have lower body weight and higher bone density.[30]

What types of exercises are good bone mineral density?

1) Aerobic and Resistive training.[31]

Aerobic and resistance training is good for healthy muscles and bones.[32,33] Scientist found that women between 25 and 50 years of age who rebound or hop at least 10 times twice a day, with 30 seconds between each hop, have increased bone density of the hip after 4 months.[34]

I have recommended for years low or no-impact alkalizing exercising on a whole body vibrational machine or a whole body rebounding apparatus to keep the bones and muscles strong, healthy and fit.   These types of exercise apparatuses will especially be good for your bones because it increase blood circulation to the bones and muscles [35] which can increase bone and muscle density. [36,37]

Resistance exercising should be done at least  2 to 3 times per week. Intensity—moderate to high.

2) Weight Training

 

 

 

 

 

 

 

 

 

 

 

 

3) Rebounding or Jump Training

bf3aa-photo-101

4) Plyometrics

5) Stair Running

6) Body Weight Exercises like planking

c6653-1390560_10101965021852484_424532139_n

7) Rope Jumping

8) Running, Jogging or Walking

9) Hiking

10) Backpacking

11) Whole body vibrational exercising

9f0c1-s571785448_1070848_1902

 

 

 

 

 

 

 

 

 

 

 

12) Bicycling

14c23-image

13) Swimming

Generally bicycling and swimming  are NOT usually consider exercises that can increase bone or muscle density.  Here is the study that shows that professional cyclists have lower bone density during this type of excercise.[38] Citation from this study also concludes:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3230645/

In summary, cycling may not be as beneficial to bone health as running and other weight bearing activities. Cycling does not appear to be more detrimental to bone health than a sedentary lifestyle, and it is beneficial for cardiovascular health. It is unclear whether an inverse dose response relationship exists between optimal bone health and volume of cycling.” National Institute of Arthritis and Musculoskeletal and Skin Diseases also states that swimming is not the best type of excercise for improving bone density.[39] There is a study that shows that swimming is better than not exercising at all.[40] You can also see that this study made a systematic review of how swimming affects bone tissue.  The study concluded that swimming does NOT have negative effects on bone density.[41]

11) EXERCISE IMPROVES BREATHING AND LUNG HEALTH

d236e-robert27sclipart129

Exercise can help strengthen the muscles that are responsible for opening the lungs so that oxygen can enter and eliminate the acid called carbon dioxide.[42] Exercising can also improve the efficiency with which oxygen enters the cells of the body. This is a  positive impact on your aerobic capacity.[43,44] You can also test the capacity of your lungs by running for 2 minutes  without catching your breath.  A fit and healthy  person with healthy lung capacity will be able to do this without stopping or catching his or her breath or feeling a tightness or pain in the throat.

12) EXERCISE IMPROVES MEMORY

neuronas-electricas

Research shows that brain neurons (special type of cells), which help us to think,move, perform body functions and even improve memory are improved after just a TWO weeks of exercise.[45]

13) EXERCISE PREVENTS LOSS OF BRAIN TISSUE

Study, which used an MRI machine to measure the amount of brain tissue in adults 55 years and older,shows that physical activity reduces the risk of loss of brain tissue in areas that are intended for thinking and memory.[46,47]

14) EXERCISE PREVENTS DEMENTIA

There is also evidence that regular DAILY exercise during life can reduce risk of dementia.[48]

15) EXERCISE CAN PREVENT THE FLU OR THE COLD

The flu is simply the body removing the build-up of acidic metabolic and dietary acids through the pores of the increase by increasing body temperature.  To prevent the body heating up or inducing a fever you can exercise and sweat-out the accumulated excess acids.  You can also use hyperthermia by sitting in an infrared sauna for 30 minutes and sweating-out acidic waste.  This is a passive form of exercise and can be don on a daily basis.  Make sure you are drinking at least 1 liter of alkaline water for each one-hour of exercise or sauna.  It is vitally important to replace the fluids loss through the sweat via the pores of the skin.  Scientist recently found that  people who exercise regularly have 50% less chances to do a flu or cold than people who don’t exercise and sweat.[49]

Conclusion: There are many health, wellness and fitness benefits of daily alkalizing exercise so start exercising every day for at least one hour.  And remember this – if you don’t make time to exercise for one hour every day you will be forced to make time to die!

REFERENCES:

1) http://www.ncbi.nlm.nih.gov/pubmed/16104916

BJU Int. 2005 Sep;96(4):595-7.

Pelvic floor exercises for erectile dysfunction.

2) http://www.ncbi.nlm.nih.gov/pubmed/22403029

Ann Behav Med. 2012 Jun;43(3):352-61. doi: 10.1007/s12160-011-9338-1.

Acute exercise improves physical sexual arousal in women taking antidepressants.

3) http://www.stress.org.uk/Exercise.aspx

4)http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD004366.pub6/abstract;jsessionid=B339D80AE8BA7613CF6044099733F56A.f02t01

Exercise for depression

  1. Gary M Cooney1,
  2. Kerry Dwan2,
  3. Carolyn A Greig3,
  4. Debbie A Lawlor4,
  5. Jane Rimer5,
  6. Fiona R Waugh6,
  7. Marion McMurdo7,
  8. Gillian E Mead8,*

Editorial Group: Cochrane Depression, Anxiety and Neurosis Group 

Published Online: 12 SEP 2013

Assessed as up-to-date: 13 JUL 2012

DOI: 10.1002/14651858.CD004366.pub6

5) http://www.health.harvard.edu/newsletters/Harvard_Womens_Health_Watch/2013/June/things-you-can-do-to-prevent-a-stroke

6) Physical Activity Frequency and Risk of Incident Stroke in a National US Study of Blacks and Whites

http://stroke.ahajournals.org/content/early/2013/07/18/STROKEAHA.113.001538

7) http://www.nlm.nih.gov/medlineplus/ency/article/007290.htm

8) http://circ.ahajournals.org/content/107/1/e2.full

9) N Engl J Med. 2001 Sep 13;345(11):790-7.

Diet, lifestyle, and the risk of type 2 diabetes mellitus in women.

http://www.ncbi.nlm.nih.gov/pubmed/11556298?dopt=Citation

10) http://www.cdc.gov/features/diabetesalert/

11) http://www.nbcnews.com/id/17945811/ns/health-arthritis/t/get-moving-grandma-exercise-fights-arthritis/#.VM55TotpHIp

12) http://www.fredhutch.org/en/events/healthy-living/Trim-Risk.html

13) http://www.cancerresearchuk.org/cancer-info/healthyliving/exerciseandactivity/physical-activity-exercise-and-cancer

14) http://www.nature.com/bjc/journal/v100/n4/abs/6604917a.html

Clinical Study

BJC Open article

British Journal of Cancer (2009) 100, 611–616. doi:10.1038/sj.bjc.6604917 www.bjcancer.com
Published online 10 February 2009

Physical activity and colon cancer prevention: a meta-analysis

K Y Wolin1, Y Yan1, G A Colditz1 and I-M Lee2,3

  1. 1Department of Surgery, Washington University School of Medicine, St Louis, MO, USA
  2. 2Division of Preventive Medicine, Brigham and Women’s Hospital and Harvard Medical School, Boston, MA, USA
  3. 3Department of Epidemiology, Harvard School of Public Health, Boston, MA, USA

Correspondence: Dr KY Wolin, Department of Surgery, Washington University School of Medicine, 660 S. Euclid Avenue, Box 8100, St Louis, MO 63110, USA; E-mail: wolink@wustl.edu

15) http://www.healthline.com/health/heart-disease/exercise

16) http://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context=etd

17) http://www.ncbi.nlm.nih.gov/pubmed/8028502

Metabolism. 1994 Jul;43(7):814-8.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.

18) http://www.ncbi.nlm.nih.gov/pubmed/18197184

Int J Obes (Lond). 2008 Apr;32(4):684-91. doi: 10.1038/sj.ijo.0803781. Epub 2008 Jan 15.

The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.

19) http://www.ncbi.nlm.nih.gov/pubmed/17117147

Eura Medicophys. 2007 Sep;43(3):407-15. Epub 2006 Nov 22.

Frailty in the elderly: the physical dimension.

20) http://www.ncbi.nlm.nih.gov/pubmed/14570859

J Gerontol A Biol Sci Med Sci. 2003 Oct;58(10):M918-22.

Exercise, aging, and muscle protein metabolism.

21) http://www.huffingtonpost.com/2013/03/04/sleep-exercise-sleep-in-america_n_2784457.html

22) http://www.aasmnet.org/JCSM/ViewAbstract.aspx?pid=29078

23) http://www.kon.org/urc/v7/richardson3.html

24) http://www.ncbi.nlm.nih.gov/pubmed/23084704

J Pediatr. 2013 Mar;162(3):543-51. doi: 10.1016/j.jpeds.2012.08.036. Epub 2012 Oct 17.

Exercise improves behavioral, neurocognitive, and scholastic performance in children with attention-deficit/hyperactivity disorder.

25) http://pediatrics.aappublications.org/content/early/2014/03/25/peds.2013-2246.abstract

26) http://nof.org/learn/bonebasics

27) http://www.ncbi.nlm.nih.gov/pubmed/8081064

Osteoporos Int. 1994;4 Suppl 1:7-13.

Peak bone mass.

28) http://www.ncbi.nlm.nih.gov/pubmed/3763061

Nurse Pract. 1986 Sep;11(9):16-20, 25-7, 30 passim.

Osteoporosis: significance, risk factors and treatment.

29) http://www.ncbi.nlm.nih.gov/pubmed/9504952

Calcif Tissue Int. 1998 Apr;62(4):295-9.

Resistive training maintains bone mineral density in postmenopausal women.

30) http://www.ncbi.nlm.nih.gov/pubmed/9475652

Med Sci Sports Exerc. 1998 Jan;30(1):114-20.

Effects of physical activity, body weight and composition, and muscular strength on bone density in young women.

31) http://www.ncbi.nlm.nih.gov/pubmed/14723783

Scand J Med Sci Sports. 2004 Feb;14(1):16-23.

Regional bone mineral density after resistive training in young and older men and women.

32) http://www.ncbi.nlm.nih.gov/pubmed/9927006

Med Sci Sports Exerc. 1999 Jan;31(1):25-30.

The effects of progressive resistance training on bone density: a review.

33) http://journal.frontiersin.org/Journal/10.3389/fendo.2014.00020/full

Front. Endocrinol., 03 March 2014 | doi: 10.3389/fendo.2014.00020

Physical activity and bone: may the force be with you

imageJonathan H. Tobias1*, imageVirginia Gould1imageLuke Brunton1imageKevin Deere1imageJoern Rittweger2imageMatthijs Lipperts3 and imageBernd Grimm3
  • 1Musculoskeletal Research Unit, University of Bristol School of Clinical Sciences, Avon Orthopaedic Centre, Southmead Hospital, Bristol, UK
  • 2German Aerospace Center, Institute of Aerospace Medicine, Cologne, Germany
  • 3Atrium Medical Centre, AHORSE Foundation, Heerlen, Netherland

34) http://www.ncbi.nlm.nih.gov/pubmed/24460005

Am J Health Promot. 2015 Jan-Feb;29(3):158-64. doi: 10.4278/ajhp.130430-QUAN-200.

Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial.

35) http://www.ncbi.nlm.nih.gov/pubmed/12137178

J Sports Sci. 2002 Jun;20(6):487-94.

The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint.

36) http://www.hgh.com.mx/bone_density.html

37) http://www.ncbi.nlm.nih.gov/pubmed/8496328

J Clin Endocrinol Metab. 1993 May;76(5):1344-8.

Increased bone density after recombinant human growth hormone (GH) therapy in adults with isolated GH deficiency.

38) http://www.ncbi.nlm.nih.gov/pubmed/18191053

Metabolism. 2008 Feb;57(2):226-32. doi: 10.1016/j.metabol.2007.09.005.

Participation in road cycling vs running is associated with lower bone mineral density in men.

39) http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Exercise/default.asp

40) http://www.ncbi.nlm.nih.gov/pubmed/2802886

Arch Intern Med. 1989 Oct;149(10):2197-200.

The relationship of swimming exercise to bone mass in men and women.

41) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0070119

42) http://www.ncbi.nlm.nih.gov/pubmed/17452165

Am Heart J. 2007 May;153(5):859-67.

Exercise oscillatory breathing and increased ventilation to carbon dioxide production slope in heart failure: an unfavorable combination with high prognostic value.

43) http://www-rohan.sdsu.edu/course/ens304/public_html/section1/Oxygenconsumption.htm

44) http://www.ncbi.nlm.nih.gov/pubmed/14599232

Sports Med. 2003;33(14):1037-60.

Effect of exercise intensity, duration and mode on post-exercise oxygen consumption.

45) http://www.ncbi.nlm.nih.gov/pubmed/15159540

Proc Natl Acad Sci U S A. 2004 Jun 1;101(22):8473-8. Epub 2004 May 24.

Voluntary exercise increases axonal regeneration from sensory neurons.

46) http://www.ncbi.nlm.nih.gov/pubmed/17167157

Aerobic exercise training increases brain volume in aging humans.

47) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3825180/

Front Aging Neurosci. 2013; 5: 75. 
Published online 2013 Nov 12. doi:  10.3389/fnagi.2013.00075
PMCID: PMC3825180

Shorter term aerobic exercise improves brain, cognition, and cardiovascular fitness in aging

48) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0081877

Healthy Lifestyles Reduce the Incidence of Chronic Diseases and Dementia: Evidence from the Caerphilly Cohort Study

  • Peter Elwood , 

     ElwoodPC@cardiff.ac.uk

    Affiliation: Cochrane Institute of Primary Care and Public Health, Cardiff University, Cardiff, United Kingdom

  • Julieta Galante, 

    Affiliation: Cochrane Institute of Primary Care and Public Health, Cardiff University, Cardiff, United Kingdom

  • Janet Pickering, 

    Affiliation: Cochrane Institute of Primary Care and Public Health, Cardiff University, Cardiff, United Kingdom

  • Stephen Palmer, 

    Affiliation: Cochrane Institute of Primary Care and Public Health, Cardiff University, Cardiff, United Kingdom

  • Antony Bayer, 

    Affiliation: Cochrane Institute of Primary Care and Public Health, Cardiff University, Cardiff, United Kingdom

  • Yoav Ben-Shlomo, 

    Affiliation: School of Social and Community Medicine, University of Bristol, Bristol, United Kingdom

  • Marcus Longley, 

    Affiliation: Welsh Institute for Health and Social Care, University of South Wales, Pontypridd, United Kingdom

  • John Gallacher 

    Affiliation: Cochrane Institute of Primary Care and Public Health, Cardiff University, Cardiff, United Kingdom

PLOS

  • Published: December 9, 2013
  • DOI: 10.1371/journal.pone.0081877

49) http://bjsm.bmj.com/content/early/2010/09/30/bjsm.2010.077875.abstract?sid=e6594508-3aaa-4c61-99ba-4ea138580947

Br J Sports Med doi:10.1136/bjsm.2010.077875
  • Original article

Upper respiratory tract infection is reduced in physically fit and active adults

Press Release