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.
of exercise include:
(1) Burns calories
Preserves muscle mass and strength
(3) Increases metabolic rate
stress and depression
(5) Prevents chronic disease
(6) Releases growth
hormone important for anti-aging
(7) Helps control appetite
confidence (self esteem)
(9) Helps relieve constipation
mental alertness and reaction time
(11) Prevents low back pain
risk of breast, colon and prostate cancer
(13) Improves quality of sleep
(14) Enhances sexual
(15) Reduces risk of glaucoma
(16) Improves vision
(17) Improves cerebral circulation
(18) Increases strength of ligaments and
(19) Reduces blood pressure
(20) Increases maximum oxygen uptake
(21) Reduces risk of diabetes
(22) Improves posture
(23) Prevents cardiovascular disease
(25) Increases longevity
(26) Decreases tobacco use
Sample Exercise Program
exercise program should combine some stretching with cardiovascular (aerobics)
and resistance (weight training).
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.
to Dr Michael Roizen by adopting a combination of exercises you can reduce your
biological age by more than 8 years.
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
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