How Much Exercise is Enough to Lose Weight, Reduce Inflammation, Reverse Diabetes, Lower Risks for Cancer and Heart Disease?
Everywhere we turn, we hear that we need to exercise.
However, exercise hurts. Yes it does. When we exercise, we feel varying degrees of pain. Sometimes it is a raging pain in the side, or in our feet, or legs or even in our chest and arms. Our lungs hurt, our stomach muscles and our back hurt. Yes, exercise hurts... at least at first.
If you want to get the benefits of exercise without the pain, then there is one simple rule to follow -- start out slowly and increase your program length just a bit, only a few minutes, everyday. You'll never feel the pain, and before you know it, you'll be able to exercise a full 45-minutes or even longer with any discomfort.
After you'll steadily increased your daily exercise session lengths, you'll get to the place when you're able to perform a brisk walk for an hour and actually NOT GET TIRED, and YOU WON'T FEEL PAIN. In fact, it will feel wonderful. You'll get really energized, instead of sore and tired. Every time you go for your "power walk" or your treadmill session, or your bicycling, and you'll come back with MORE ENERGY than you started out the day with! Exercise gives you energy.
Daily Exercise Required for Health: Just 45 minutes of moderate walking ― at a rate that raises your heart beats to at least 70% of its "maximum heart rate", will produce dramatic, rapid improvement in your health.
To find your own 70% heart rate level, use our Target Heart Rate Calculator to the right. How big can this improvement be, and how fast can the changes happen? Even major metabolic disease conditions can change fast if you take these simple changes. For example, a 2004 research program done by UCLA scientists proved that at least 50% of men with diabetes or metabolic syndrome could actually reverse type-2 diabetes or metabolic syndrome with a combination of moderate daily walking and a reasonable diet that lowers sugars, controls saturated fats and raises high fiber, high antioxidant vegetables. This peer-reviewed scientific study astonished experts around the world, many of whom had thought their patients were facing a lifetime disease. _
The published, proven results amazed many doctors and patients alike: All important tests for metabolic syndrome, insulin resistance and type-2 diabetes were lowered dramatically in only 21 days by these simple changes. By the end of just three weeks, over half of the participants had lower LDL cholesterol, lower inflammation, higher HDL cholesterol, lower blood pressure, normal blood sugar control, lower fibrinogen and other markers for diabetes and metabolic syndrome. See our report Reversing Diabetes in 3 Weeks.
Recommended Exercise Equipment: Wrist Heart Rate Monitors for Walking, Cycling or Rowing & Home or Office Treadmills
In order to be successful in your walking program, you'll need to monitor your heart rate. There's no better way to do that that with a state-of-the-art Polar wrist and chest heart rate monitor system. Other good monitors are made by Timex, Reebok and Omron ― we choose some of our favorites below.
We especially like the Polar models, such as their FS2C shown to the right. The list price for these monitor design is $69.95, but you can get one at Amazon.com from only $53.95, including the chest band transmitter unit (not shown) -- a savings of $16.00+ or about 24%. (If you use the monitor system one hour per day, the batteries should last about 2 full years. Replacement batteries cost about $10 each for the watch and chest units; not bad!) For most people, we think these simple models are all that is needed. However, if you want a few more bells and whistles, then the more expensive models are your choice. This is an elegantly simple system with ultra modern styling and a rugged, water resistant case. The FS2C helps you turn any activity into an effective exercise. Main Features: Manual Target Heart Rate (bpm) Zone with visual and audible alarm. Ideal for all basic fitness needs. Average heart rate of exercise. Time of day / Stopwatch / Exercise time. Extra large digits. Water resistant up to 50m. 2 Year Warranty.
Exercise: How Much Is Enough?
EXERCISE AT LEAST 5 DAYS PER WEEK - For example, early in the day take one walk of at least 16 minutes away from your home or office and 16 minutes back. You may walk at any speed that is comfortable for you. As you get healthier, you will want to walk faster and longer, and you should do so to improve your overall health.
Get Active to Live!
Scientific Research Supporting Exercise in Preventing and Reversing Metabolic Diseases -- (1) Read a thorough scientific discussion of the role of exercise in preventing or reversing chronic diseases like heart disease, diabetes and metabolic syndrome, cancer and so on at "Effects of exercise and diet on chronic disease", Journal of Applied Physiology, January 1, 2005; 98(1): 3 - 30. (2) Also read a report on fighting cancer - "Prevention of Cancer Through lifestyle Changes", in Evidence-based Complementary and Alternative Medicine, Vol. 1, Issue 3, Oxford University Press 2004.
NOTE: Exercise alone is not sufficient, especially for older people, or for people who suffer from many of the common degenerative diseases. For many people, exercise by itself could actually add to your stress and worsen your health (see the peer reviewed scientific journal reports above). Always consult your physician before starting any exercise or diet program. Print out and show your doctor this web page. You should strongly consider supplementing your diet as discussed below with Vitamins C, E, Alpha Lipoic Acid and the mineral Selenium, to reduce possible exercise stress induced oxidative damage to your circulatory system, muscle and liver tissues, among other damages to your body due to exercise itself.
Scientific Research Supporting Anti-Oxidant Supplementation Combined with Exercise -- (1) For a discussion of this subject see "Antioxidants - what role do they play in physical activity and health?" American Journal of Clinical Nutrition, 2000;72(suppl):637S-46S, and also "Exercise-induced Modulation of Antioxidant Defense", Annals of the New York Academy of Sciences 959:82-92 (2002). (2) For another discussion of the role of food supplements in preventing exercise related damage to your body, read "Antioxidants and Oxidative Stress in Exercise", Proceedings of the Society for Experimental Biology and Medicine 222:283-292 (1999). (3) Also read "Antioxidant Supplementation and Tapering Exercise Improve Exercise-Induced Antioxidant Response", Journal of the American College of Nutrition, Vol. 22, No. 2, 147-156 (2003). (4) Read how exercise causes increased inflammation (which is the cause of most degenerative disease), and how anti-oxidant supplements including Vitamins C, E, and A prevented this problem at "Antioxidants attenuate the plasma cytokine response to exercise in humans", Journal of Applied Physiology, Vol. 94: 1025-1032, 2003.
Keywords: heart rate, metabolic syndrome, exercise, heart, metabolic, disease, diabetes, polar, wrist, journal, target, chest, scientific, transmitter, simple, syndrome, minutes, walking, beats, health, research
* All information on Level1Diet.com is for educational purposes only. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Before changing your diet, or adding supplements to your diet, or beginning an exercise program, everyone should consult a qualified and licensed health practitioner; a physician, dietician or similar professional.