Currently viewing the category: "physical fitness"

Natural Health Icon Jack LaLanne Has Passed

By On · Add Comment · In Doctor of Chiropractic, exercise, health, Jack LaLanne, juicing, Jumping Jack, organic foods, physical fitness, Smith machine, vitamins, weight lifting

A hero of mine has passed today: Jack Lalanne died this afternoon at his home in Morro Bay, Calif.  He was 96.  The cause was respiratory failure as a result of pneumonia.

LaLanne was the godfather of the modern physical fitness movement.  I remember as a kid watching him every morning at 7 am while my mom made breakfast.  He made exercise a household activity, and had many other contributions to the world of health.  He invented the Jumping Jack exercise, as well as the Smith machine (a weight-training machine that has a barbell fixed within steel rails, allowing only vertical movement).

A little known fact is that he was a Doctor of Chiropractic.  Yeah, baby!  And a huge advocate for juicing.  He was a bodybuilder, a vegetarian, and believe it or not, a skeptic of organic foods, which he believed were “a bunch of bull.”

LaLanne was one of the first to advocate weight-lifting for women.  At a time when it was believed that lifting would cause women to look big and bulky, LaLanne was always one step ahead of the crowd when it came to health and fitness.

“The Jack LaLanne Show” was the longest running television exercise program.  It was started in my home town, San Francisco–perfect for us hippies and weirdos…but we made him an icon.  LaLanne became a popular inspirational speaker, author of several books, a recording artist (for exercise records), a video producer, and promoter of exercise equipment, many vitamin supplements and two models of electric (one his own, Power Juicer).  He made famous the phrase, “That’s the power of the juice!”

Jack LaLanne was definitely one of my heroes.  He lived an amazing life, contributing greatly to the world we live in today.  He will continue to inspire me, as he has for my entire life.  Thank you, Jack LaLanne for inspiring me to follow the path of natural health and healing that I have chosen.

Not too Late, Boomers

By On · Add Comment · In exercise, life expectancy, physical fitness

Not too late to exercise, Boomers. Recent studies show that starting a physical fitness program after 50 is as beneficial for men as quitting smoking.

That’s right, ten years of exercise for fifty-year-olds led men to have the same life-expectancy as men who have been exercising their entire lives. So says a Swedish study published in the latest British Medical Journal (BMJ). The researchers followed around 2,200 fifty-year-old men from 1970-2002, and found that regular exercise was as beneficial to overall health as kicking the cancer sticks.

The important factor here is regularity. Two to five times per week for 20-60 minutes every week is regular. Truth be told, duration and intensity is less important than frequency. What this means is that it isn’t so important how long you work out, or how hard, although both, if left unchecked, can lead to burnout. But frequency–how often you work out–and consistency reign supreme when discussing health benefits.

So 50-years old, man or woman, start working out today. And make it regular. It’s the greatest thing you can do to extend your life, and improve it’s quality NOW. Just do it.

Don’t Give Up Exercising

By On · Add Comment · In calories, exercising, fat, insulin resistance, lose weight, metabolism, physical fitness, The Six Keys to Optimal Health, type 2 diabetes

A message that I try to get out in my book, The Six Keys To Optimal Health, is that exercising for purely aesthetic reasons is a sure to lead to frustration and disappointment for many. It’s the best way to guarantee an abandoned physical fitness program when things don’t turn out the way you’ve fantasized. I think a much better approach is to exercise for the myriad of physiological or health benefits you will surely enjoy if only you can keep up the effort.

I think what happens is that people want to lose weight and “get ripped.” Nothing wrong with either of these desires. But what happens when it doesn’t occur over night, or in a few months? Well, many people end up frustrated, and say, “This isn’t working.” They then come up with all kinds of implausible excuses why it’s not working for them: genetics, slow metabolism, or the old, “I work out all the time, but I never seem to lose weight.”

Well here’s good news this week out of the University of Michigan: Fat metabolism speeds up in just one exercise session. That’s right! Just one workout and fat burning increases. This lowers your chance of developing insulin resistance–the hallmark of type 2 diabetes–and increases your ability to burn fat in the future. How? Exercising increases the ability to store fat in the muscle tissue as triglycerides, which makes it available for quick energy; much quicker than the fat filled adipose tissue we store around our bellies, butts and hips.

So even if you find that you “never seem to lose weight” no matter how much you exercise, just know that despite what seems to be slow going, you’re doing yourself a great physiological and health service by working out regularly. If what you say about working out all the time is true, then you might need to be honest with yourself and cut the calories you’re ingesting everyday in the form of food, booze or soda. But you can be sure that your metabolism is working faster and burning fat more efficiently if you are exercising. And even if that’s the most you get out of it, you are still doing your body a world of good.

Walking Extends Life

By On · Add Comment · In health, longevity, pain, physical fitness, The Six Keys to Optimal Health, universal exercise, walking
Walking a mile a day keeps the Grim Reaper away. So says an Italian study that looked at the universal exercise–walking–and found that people who walked regularly lived longer.

The study followed 248 volunteers aged 86 years on average for a period of two years. Although twelve percent of the volunteers died throughout the study, those that did not walk regularly (less than one hour per day) died at a rate of more than 30% higher than the regular walkers. Wow! Additionally, the walkers suffered less from depression and cognitive impairment, had less heart disease and high blood pressure, and had less debility from osteoarthritis. Double wow!

Well, of course, this is no surprise to me. I incessantly push the idea that regular physical fitness is paramount to not only a long life, but to one of high quality as well. I call walking the universal exercise because it’s the one that all cultures engage in to some degree. In my neighborhood you can see the Russian community out every night enjoying their after-dinner walks. It’s beautiful! And my wife and I take walks with our daughter and doggies every chance we get.

As I point out in my book, The Six Keys To Optimal HealthThe Six Keys To Optimal Health, walking is the best exercise for obese people, the elderly or people who haven’t exercised in a while or are trying to solve a pain issue. But mind you, the walk must challenge you. It doesn’t have to knock you out, but you should break into a moderate sweat, otherwise you are not doing much. And note, the study saw health benefits and longevity in those who walked for an hour or more every day. Do I think you need to walk for an hour every day? No…but how about twenty minutes? Or a half hour? Just make sure you’re breaking a little sweat by the end of the walk. I guarantee that if you walk 3-4 times a week for the next three months, you’ll have no problem–neither in motivation nor ability–to extend the walking in both length and frequency. Happy walking.

Exercise Reverses Brain Damage

By On · Add Comment · In brain, cancer, exercise, nerve, neuons, neurological, pediatric, physical fitness, radiation, regenerate, rehabilitation, stem cells, training
How’s this for plugging physical fitness: Research shows that exercise may reverse the damage done to the brain of cancer patients from radiation, particularly in kids. That’s the latest out of the Institute for Neuroscience and Physiology at the University of Gothenburg in Sweden. How’s that? Exercise for the brain!?!? Duh, yeah! According to the research, exercise causes new stem cells to develop, which in turn can form new neurons, the brain’s cellular workhorses.

Here’s how they found out. The researchers irradiated the brains of baby mice; the dose was comparable to doses given to cancer patients with brain tumors. They then let half the mice exercise on running wheels, while the other half simply hung out in cages. After a few months, all the mice were killed and their brains examined. What they found was that the mice which were allowed to run “had more precursor cells and more new neurons, and these neurons took up their places better in the brains than mice simply kept in cages.” The exercising mice had a 275% increase in the number of newborn cells that developed into neurons.

The conclusions of the study are that pediatric cancer patients can benefit from exercise. Ah, yes. And the brain damage seen to their undeveloped brains can be reversed. Yes, yes! And that physical rehabilitation should be an integral part of post-cancer radiation treatment. Bravo!

But let’s take it a step further. Physical rehabilitation should be on every post-treatment protocol, whether chemical, radiation, or surgical. Think about it: The human body was meant to move. Physical activity has neurological implications. The nervous system controls and coordinates every function of the body. It’s the master control of the system (have you read my book yet?), and it’s the structure we know the least about. But we’re learning–and studies like this extend our knowledge into this vast and fascinating territory. What might be more important is what we learn about development and regeneration in general. Not only reptiles have that ability.

Remember: The human body is an amazing self-healing, self-regulating organism. It can repair itself, and it can regenerate. We have the power to heal ourselves if we do the right things. A few of those things are regular movement, physical challenge and balance training–all of which help our bodies create new nerve pathways that allow us to adapt to our environment. So if you are not moving your body regularly, better get started–your life depends on it.

Yoga Helps Older Women Maintain Balance

By On · Add Comment · In balance, chiropractic, elderly, health, physical fitness, stretching, yoga

Every year thousands of elderly women (and men) fall and break a hip. Many of these women die as a result. Balance, or the loss thereof, is a serious health issue. I find it so important that I do lots of balance training with my clients, old or young. And now some great research out of Temple University in Philadelphia is showing that yoga–yes, my favorite form of physical fitness–is stupendous for bringing back one’s state of balance.

In the study, 24 women aged 65 and older were taken through an hour and a half yoga session two times per week for nine weeks. The intensity of the sessions increased gradually over time. They found that after the program, the women walked faster, used longer strides, and could stand for a longer time on one leg. The women also felt more confident in their ability to balance while standing and walking.

One other incredible result is that the women increased one centimeter in height on average following the program. Wow! Researchers seemed perplexed in finding a reason for this and concluded that “The only explanation may be that they are standing more upright, not so much crouching,” said study chief Dr. Jinsup Song. This seems obvious to me. Stretching tight muscles and strengthening weak ones will lead to a more upright posture. Throw in a little chiropractic care to open up stuck joints and you might even get two centimeters.

It’s great–I love to see real health measures being researched. Yoga is an all encompassing health and fitness practice. If you haven’t tried it, you’re missing out. Take a class or two every week for an entire year and I promise that your life will change. Don’t take my word for it–just do it.

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