6 POWERFUL FORMS OF EXERCISE
EXERCISE



THE IMPORTANCE OF EXERCISE

Lack of physical activity can result in muscle loss, fat gain, brittle bones, and a weakened immune system. These symptoms are commonly thought of as part of the "Aging Process", but your age has little, if anything to do with it.

The reason that most people in their 80's would break their hip if they fell down isn't because they are in their 80's, but rather it's because they have spent the past 2 or 3 decades avoiding physical activity, and because of this their bodies have become extremely fragile and more vulnerable to injuries.

To put it more simply, as the old saying goes, "Use It Or Lose It."



THE DISCIPLINE TO EXERCISE

Some days it requires a lot of discipline to exercise, but this is a good thing because it means that every time you exercise when it would be a lot easier to just sit around and watch TV you are increasing your self-discipline, and having a strong self-discipline is literally like having a super power in my opinion.

Just look through the "Guinness Book Of World's Records" and you'll find thousands of examples of people who were able to achieve seemingly impossible feats thanks to having an extremely high level of discipline.

It is important to note that the people around you will notice and judge you based on how disciplined you seem to be. (If you are a person who seems really disciplined and you tell everyone that you are going to start running 100 miles a week they will believe you, and if you are a person who seems to lack discipline and you tell everyone that you are going to start walking a mile a day they will expect you to not do it for very long.)

The most powerful and influential people in the world have a confidence about that when they say that they are going to do something they mean it, so if you want to be more successful I encourage you to start to work on adopting a lifestyle that only a small fraction of the population would have the discipline to follow, which includes healthy but difficult habits such as exercise, cold showers, waking up early, eating clean, avoiding alcohol, etc.



THE MOTIVATION TO EXERCISE

A lot of people love long romantic walks along the beach, but dread long walks on a treadmill, (Hence the nickname "dreadmill") and this is because when you are excited about something it starts to feel effortless, and once you lose that enthusiasm it will quickly become all too clear to you just how much effort is required to do what you are doing.

"It's so hard when I have to, and so easy when I want to."
- Annie Gottlier

- TRY LISTENING TO MOTIVATIONAL MUSIC

If you find yourself not feeling the energy to exercise something that is guaranteed to help is to simply turn on some upbeat music that you enjoy.

In the past when soldiers would go to war the weapons they would bring included guns, cannons, and battle drums, and the reason that they included "drums" in their arsenal was because soldiers marching to the beat of a drum can march faster and further without getting tired than soldiers marching without a beat.

So if you need an energy boost try music instead of a caffeine based "energy drink".

- TRY WATCHING MOTIVATIONAL VIDEOS

Before your workouts you can also watch inspirational videos to get you excited about working out and below are some videos that I personally enjoy...



A video that shows that we can do more than we think.



A video that shows that it is never too late to start exercising.



6 EXERCISES THAT I RECOMMEND



1. WALKING

Walking is the most natural form of exercise, and it is also the most commonly prescribed / recommended form of exercise for people with health problems.

I recommend walking an hour a day, and if you don't have the time or energy to walk for an hour in a row then you can do your walking in shorter intervals. (You could walk for 20 minutes in the morning, 20 minutes in the afternoon, and 20 minutes in the afternoon.) And if you don't currently have the energy or the free time to do an hour simply start walking 10 minutes a day for now.

- WALKING IS WHAT WE WERE DESIGNED TO DO

Because we have domesticated dogs, dog owners will take their dogs for walks to try to make up for the fact that they are no longer walking anywhere near as much as they were designed to, and now that we have come to rely so much on automobiles for transportation and our jobs have become far more sedentary we would also benefit from adding some walking back into our life.

- WALKING IS THE SAFEST FORM OF EXERCISE

Regardless of whether you walk 1 mile, jog 1 mile, or run 1 mile you will be burning close to the same number of calories, but the faster you are moving the more dangerous the exercise becomes.

Running and jogging can cause serious damage to your feet, ankles, knees, hips, and lower back over time if you aren't doing them with really good form (or if you have a lot of excess weight on you which puts increased pressure on your joints) but walking is very easy on the joints and is the safest form of physical exercise there is.

As far as speed goes, when you go for a walk it would be best if you were walking fast enough that your heart rate went up, but not so fast that you would have difficulty having a conversation with someone due to how much you are huffing and puffing. (A moderate pace is the speed that you should walk at if you want to arrive at "health" the fastest!)

- WALKING IS A WAY OF RECONNECTING WITH NATURE

Not only were we designed to walk, but we were designed to walk outdoors, and going on a "Nature Walk" is one of the most beneficial things that you can do for yourself.

Sunlight, fresh air, and natural scenery, combined with an absence of traffic noises, city pollution, and other people can do miraculous things for your physical and mental health. (And keep in mind that the more you walk and the less you drive the more that you will be helping to preserve nature so that future generations can experience it's healing powers as well!)



2. JUMPING ON A TRAMPOLINE

Before getting into the amazing benefits of jumping on a trampoline (also known as "rebounding") I want to stress that a mini trampoline will give you the same health benefits that a large trampoline will, and if you are worried about falling you can get a trampoline that comes with handle bars to hold onto while jumping.

If you have a disability and are unable to jump you can still get a lot of benefits simply by standing on a trampoline and letting your body gently bounce up and down while keeping your feet on the trampoline, and if you aren't disabled and you want to make jumping more challenging you can do jumping jacks or other aerobic exercises while jumping.

I strongly recommend that you get a trampoline that comes with a lifetime warranty and that has a lot of good reviews, because the inexpensive trampolines that you find at places like Wal-Mart are not built to last and will eventually break if you use them on a regular basis, and the more that you weigh the quicker a lower quality trampoline will start to break down.

- JUMPING ON A TRAMPOLINE WILL STRENGTHEN EVERY SINGLE CELL IN YOUR BODY

If a person weighs 100 pounds and they glued a scale to their feet, the scale would say that they weighed "100 pounds" if they were standing still, but if they were jumping on a trampoline, the scale would say that they weighed "0 pounds" at the top of each jump when they are in the air and weightless, and then it would say that they weighed "300 pounds" each time that they came back down and landed on the trampoline, and it is at that moment when the scale says that they weigh 3 times more than normal that their muscles engage to make the next jump, so every cell in their body has to work 3 times harder than normal due to the fact that gravity is 3 times stronger than normal, and this force (known as "G Force") causes every cell in your body to get stronger.

- JUMPING ON A TRAMPOLINE WILL STIMULATE YOUR LYMPHATIC SYSTEM

We each have about 100,000,000,000,000 cells in our body (100 trillion) and like any other living creature each of our cells eat and then excrete waste, and this cellular waste can build up in our bodies and cause problems.

Fortunately we also have a "Lymphatic System" which produces "Lymph Fluid", and one of the purposes of "Lymph Fluid" is to basically give each one of our cells a bath and to then transport the cellular waste that they have created as well as any dead cells out of the body.

But unlike our blood which has a heart that pumps and circulates it for us automatically, our lymphatic system has no actual pump and it gets stimulated through physical movement, so it is important to stay active and jumping on a trampoline has specifically been shown to be one of the most effective form of exercise for stimulating our lymphatic system.

- JUMPING ON A TRAMPOLINE WILL END DEPRESSION AND MAKE YOU FEEL GOOD

We've all familiar with the expression "Jumping For Joy"", and just like young children enjoy jumping on their beds and astronauts enjoy doing somersaults when they are in space, jumping on a trampoline is a really fun way of experiencing weightlessness.

Jumping on a trampoline is so much fun that once I start doing it I don't want to stop, and I think that it would be virtually impossible to be jumping on a trampoline and feel depressed at the same time. (Antidepressants are currently the most prescribed drug in America, and studies have shown that exercise is just as effective at reducing depression as many of the leading brands of antidepressants are, so if you want to cure depression jump on a trampoline!)



3. SWIMMING

We all share a very intimate relationship with water. (Our bodies are mostly water, we spent the first 9 months of our existence in water, and although we can live a very long time without food we can not live for very long without water, so it should come as no surprise that spending time in water can have a lot of health benefits.)

Swimming is a wonderful and very low-pact form of exercise, and it is especially good for people who have joint problems that prevent them from other forms of exercise because swimming puts virtually no stress on the joints.

I only recommend swimming if it is in a natural body of water though, and I don't recommend swimming in public swimming pools for the following reasons...

- PUBLIC SWIMMING POOLS ARE FULL OF TOXIC CHEMICALS

Even though you are immersed in water when you are swimming, when you get out of a public swimming pool your first instinct will probably be to take a shower or a bath, and this is because of all the chemicals that were in the water and that are now all over your skin and hair.

Public Swimming pools are usually loaded with chemical sanitizers such as "Chlorine" as well as PH balancing chemicals such as "Hydrochloric Acid", and these chemicals are so toxic that if you poured them into a fish tank it would likely kill the fish, and these chemicals have also been linked to many health problems in humans ranging from burning of the eyes to miscarriages in pregnant women!

So if you walk up to a public swimming pool and you can smell the chemicals or you can even see the chemicals in the "cloudy" greyish water then please don't get in the pool. Yes, swimming is healthy, but swimming in a pool like that would be about as healthy as walking on a treadmill while you are in a room full of people who are smoking cigarettes.)

- PUBLIC SWIMMING POOLS ARE FULL OF STRANGERS

There's an old Indian saying that, "You can't point at the same river twice." and the meaning of this saying is that natural bodies of water such as rivers, lakes, and oceans are in constant motion and are therefore constantly changing and purifying themselves.

In public swimming pools the water is stagnant and full of other people, so it's basically no different than being in a giant bathtub with a large group of people. (And surveys show that 1 in 5 adults "admit" to urinating while they are in public swimming pools.)

The reason that so many toxic chemicals are added to public swimming pools is because of how easy it is for bacteria, germs, and parasites to spread from person to person in them, and a "Life Guard" can't save you from these "Silent Killers".

- PUBLIC SWIMMING POOLS ARE FULL OF TAP WATER

Even if you find a public swimming pool that doesn't add any chemicals to their water and claims to be "chemical free", don't forget that the water used to fill most public swimming pools is "tap water" (which is already a concoction of toxic chemicals to begin with) and although you may not be drinking the water you will still be absorbing it through your skin.



4. YOGA

You may not remember this, but on the day you were born you were more physically flexible then the most advanced yoga teacher in the world, and a regular yoga practice is the best way to help regain your flexibility.

In the 76th verse of the "Tao Te Ching" it says that all life, including the trees and people are soft and flexible at birth, and become hard and stiff at death, and therefore "flexibility" is a companion of life and "stiffness" is a companion of death.

One time I was watering some baby papaya trees and they were so young and flexible that I could have easily tied them into knots if I wanted to (and some people do this as an art form known as "Tree Shaping Art") but if you tried to bend a fully grown and mature tree even slightly it would break due to the fact that it has lost it's youthful elastcity, and if you want to stay young and don't want to break under the pressures of the world it is important to not lose your ability to bend. (Physically & Mentally)

I invite you to check out my yoga videos by clicking the image below...





5. WEIGHT LIFTING

For anyone who is "underweight" (or who thinks of them self as "underweight" because they are actually a healthy weight but are living in a society where the average person is overweight) the best way to gain "healthy weight" is to gain it in the form of muscle mass.

It takes time to build muscle, however, you can speed up your progress by following the same principles that construction workers use when they build a new building...

To build a new building (or muscle) you will need the following 3 things...

1. Labor (Workouts)

2. Materials (Good Nutrition)

3. Time (Rest & Recovery After Workouts)

And if you want to build a new building (or a new body) with maximum speed and efficiency you will also need a "Blue Print" of the finished product that you intend to create. (If you workout with the vague goal of "wanting to get in shape" it would be like construction workers showing up to a work site with the vague goal of "wanting to build a building", so have a clear vision in your mind of exactly what you want to achieve.)

And most importantly, before you can build a new building (or a new body) the old one must first be torn down, and what this means is that all of the bad habits and disempowering beliefs that have been keeping you stuck where you are at must be demolished before major reconstruction can truly begin.

I also want to stress that lifting weights with proper form is so important for your safety and for getting good results that I recommend that you become a life-long student of "proper lifting form" by watching weight lifting videos on YouTube regularly.

For example: If you are going to be working out your shoulders today I would encourage you to watch a video or two of someone else doing lifting exercises that target the shoulders before your workout to get motivated, as well as to be reminded of the proper way to perform the exercises.



6. GET A WORKOUT BY SIMPLY BEING AN ACTIVE PERSON

Try to imagine just how utterly useless something like a treadmill would have been to our ancient ancestors. In the past people didn't need gyms, barbells, or exercise programs, because physical exercise was involved in virtually everything that they did, but over the years we have invented "labor saving machines" that have reduced the amount of labor we have to do to almost nothing, and a great way to get in better shape is to simply start doing things the old fashioned way again...

We've all heard advice like this for years...

* Take the stairs instead of the elevator.

* Walk to places that are near by instead of driving to them.

* Do yard work yourself rather than paying someone else to come over and do it for you.

CHANGE THE WAY YOU LOOK AT WORK

When I was a kid growing up in the country there was no electric heater in our house, so in order to stay warm in the winter months we had to do "wood work" which meant cutting down dead trees and chopping them into logs that could be used as "fire wood". I would dread doing this because of how difficult it was, and I would always ask my dad, "Do we have to do wood work today?" and he would respond by telling me, "No, you "get" to do wood work today." and it wasn't until later in life that I realized just how powerful a simple change in the way we look at things can dramatically change our desire to them.

For some people just watching the training scene from one of the "Rocky" movies is enough to get them motivated to work out, and for me personally seeing "Rocky" doing "wood work" in "Rocky 4" actually made me want to do "wood work" because I would imagine that I was "Rocky" when I did it.)

CHANGE THE WAY YOU LOOK AT PLAY

I grew up in the 80's before internet and cellphones, and back then one of the most common ways that parents would punish their kids would be by telling them that they canĀ“t go outside and play, but children today have become so overweight and non-active that telling them to go outside and play would probably seem like punishment to them.

Believe it or not, just having a dream about being physically playing can give you a workout! (I've had dreams before where I am running in a big race and right after I cross the finish line I wake up and my heart is pounding, I'm breathing heavy, and sometimes I'm even sweating. It may have just been a dream but my body didn't seem to know the difference in many respects, and I definitely burned more calories during a dream like that than I would if I had a dream that I was in doors, sitting in front of a TV, and playing video games.)



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