Road Map For Longevity
EXERCISE
The benefits of
exercise are immeasurable. The World Health Organization has
reported that about 1.9 million deaths occur each year, attributable
to living a sedentary lifestyle. Not being active and exercising
makes this the seventh leading cause of death. Although these are
approximate figures, many experts in the field they are quite
conservative. Worldwide, inactivity places this as the 14th
leading cause of preventable death. The Surgeon General of the
United States put it even more bluntly: “More people die of a
sedentary lifestyle than do from smoking.”
The aging process is directly connected to the amount of activity. Therefore, a sedentary lifestyle will rapidly advance the aging process. Living a sedentary lifestyle impacts the body as a whole. It affects the major systems, such as the cardiovascular, respiratory, circulatory, hormonal, nervous and immune systems. In addition the connective tissues, musculo-skeletal tissues, and cartilage are also affected. In a sedentary lifestyle, a gradual erosion of these systems takes place. The onset of the erosion can be so gradual, the individual is not aware it is taking place, until there is a negative response in one or more of these systems, or tissues. These systems are so closely inter-related that if there is a glitch in one, it can affect one or more, causing a “snowballing affect”.
Inactivity over a period of time will therefore result in what is considered the “normal aging” process. This really is a great injustice to the individual who thinks this way, because this is not the case at all. The prevention of, and forestalling the aging process is in the hands of each individual, and it is therefore incumbent upon each and everyone to take the necessary steps to slow the process and increase longevity.
Following the “Road Map For Longevity” includes finding an exercise program that you will be comfortable with. Over twelve years ago I found myself facing this same situation. Practicing long hours in the office, I never had time for exercise, although I knew how important it was. I have prescribed exercises for my patients throughout my 53 years of practice. When, twelve years ago, I weighed 165 pounds, cholesterol going through the roof at 268 and triglicerides 275, and a 36-inch waist, I knew it was time to do something.
I did not like going to a gym, and I didn’t have the time to do so. It was then I started to experiment with different exercises that I could do at home. After about six months I developed a program that I could do in 15 to 20 minutes, and without the use of any equipment or gadgets. In about 3 months, my cholesterol and triglicerides were normal. My weight was down 20 pounds, and lost 2 inches at the waist. Over the years, as I have increased the amount of reps for each exercise, my weight is stable at 130 pounds and waist is 33 inches.
With this success, I had started many of my patients on this program. It proved so successful that I produced a video of the program. It is called the “Doctor’s Senior Exercise”. It is a no impact, no frills program that is dome within the privacy and convenience of the home, or when traveling in a hotel room. It is ultra simple and takes only 15-20 minutes. With such a program there is simply no excuse for anyone not exercising when you know what the benefits of exercising are.
Benefits of exercising
1. Improves general health and well being.
2. Improves the cardiovascular system.
3. Can lower blood pressure.
4. Improves the digestive system and restores regularity.
5. It strengthens the muscular system and builds muscle.
6. It adds bone mass, strengthening the skeletal system, preventing fractures.
7. It strengthens the immune system helping to prevent frequent illnesses.
8. Increases flexibility and coordination of the entire body, preventing falls.
9. It helps in maintaining good body balance, also germane in preventing falls.
10. It improves the metabolic system helping to lower and keep within ranges, the cholesterol and triglicerides levels.
11. It helps by increasing the fitness and general wellness of the individual, thereby increasing the vitality of the individual, making them more vigorous.
12. The over-all benefits are increased longevity.
Borg Perceived Exertion Scale
The Borg Perceived Exertion Scale gives you an idea of how hard your exercise feels. If it feels light (less than 12), you should increase the pace of your exercise, walking, biking, swimming, etc. If the exercise feels hard (14 or greater, you need to slow the pace. Exercise should feel somewhat hard (12-13), Borg”s Scale
6
7…very, very light
8
9…very light
10
11..fairly light
12
13..somewhat hard
14
15..hard
16
17..very hard
18
19..very, very hard
20
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