6 POWERFUL FORMS OF EXERCISE
THE IMPORTANCE OF EXERCISE
The reason that a lot of people who are 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 fragile and more vulnerable to injuries.
Lack of physical activity can result in brittle bones, stiff joints, muscle loss, fat gain, and a weakened immune system, so it is very important to stay physically and mentally active as you get older.
THE MOTIVATION TO EXERCISE
A lot of people say that they love long romantic walks on the beach, but they probably don't enjoy long walks alone on a treadmill, (Hence the nickname "dreadmill") and this is because when you are motivated you can do amazing things, but once that motivation is gone 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 motivation to exercise, something that is guaranteed to help is to simply turn on some upbeat music that you enjoy.
In the past soldiers were equipped with guns, swords, 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 who are marching without a beat.
- TRY WATCHING MOTIVATIONAL VIDEOS
Watching motivational videos before a workout can also get you excited, and below are some good ones that I like...
A video that shows that we can do a lot more than we think we can.
A video that shows that it is never too late to get in shape.
6 EXERCISES THAT I HIGHLY RECOMMEND
Walking is the exercise that I recommend most.
- WALKING IS WHAT WE WERE DESIGNED TO DO
Because we have domesticated dogs, people will take their dogs for walks to try to make up for the fact that dogs are no longer walking anywhere near as much as they were designed to, and due to our sedentary lifestyles we too would benefit a lot from adding some walking back into our life.
* And by the way, if you are a creative person you may very well find that many of your best ideas come to you while walking!
- 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. (And I'm not just talking about the danger of tripping and taking a bad fall!)
Running and jogging can cause serious damage to your feet, ankles, knees, hips, and lower back over time if you are are doing it on rough terrain, or if you are overweight and your joints simply can't take the pounding, but walking is very easy on the joints and is one of the safest forms 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 walking beside you due to how much you are huffing and puffing.
* And by the way, if you have a friend who wants to walk with you and keep you company I would encourage you to do so, because not only will having someone to talk to make walking funner and easier, but you may very well find that you have deeper and far more interesting conversations when you are walking than when you are sitting!
- WALKING IS A WAY OF RECONNECTING WITH NATURE
Not only were we designed to walk, but we were designed to walk outdoors, and although walking on a treadmill might be better than not walking at all, you will not be getting the all the additional benefits of walking outdoors such as sunshine, fresh air, and natural scenery .
Not only does walking outside provide you with physical exercise, but it also provides you with a lot of mental stimulation that keeps the mind more active and healthy as well.
* And by the way, you may very well find that when you walk in nature you literally start to turn into a philosopher!
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 actually 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.
Even if you have a disability there are still lots of exercises that you can do on a trampoline...
- You can sit on a trampoline and gently bounce your upper body up and down.
- You can sit on a chair with your feet on a trampoline and bounce your lower body up and down.
- You can even stand on the trampoline while holding onto safety bars and genlty "bounce" up and down while still keeping your feet on the trampoline and not actually "jumping".
And of course, if you aren't disabled and can do jumping jacks and other aerobic exercises while on a trampoline.
As I mentioned earlier you don't need to buy a big trampoline to do this exercise, however, I strongly recommend that you buy a really mini 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" for only $20 are not built to last and will eventually break if you use it on a regular basis, so I would urge you to invest in a premium trampoline.
- 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 the moment when a scale says that you weigh 3 times more than normal that your muscles engage to make the next jump, and since gravity is 3 times stronger than normal at the beginning of the jump, the intensified gravitational force (known as "G Force") causes the cells in your body to have to work harder than normal and therefore provides a powerful "cellular workout".
- 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 excrete waste, and this cellular waste can build up in our bodies and cause health 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 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 instead 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 your 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 feeling 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're feeling down see if jumping on a trampoline doesn't "uplift" you and provide you with a natural high!
Swimming is a wonderful and very low-pact form of exercise that puts virtually no stress on the joints, so it is especially good for people who have joint problems that prevent them from doing other forms of physical exercise.
However, I only recommend swimming if it is in a natural body of water, 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, as soon as you get out of a public swimming pool your first instinct will probably be to take a shower, and this is because of all the chemicals that were in the water and that are now all over your skin and hair, and that are probably even making your eyes burn.
Public Swimming pools are usually loaded with chemical sanitizers such as "Chlorine" as well as PH balancing chemicals such as "Hydrochloric Acid", and if you poured these things into a fish tank it would likely kill all the fish!
So if you walk up to a public swimming pool and you can smell the chemicals that are in it, or you can even see the chemicals because they are causing the water to look grayish and "cloudy" then please don't get in the water, because although swimming is healthy, doing it in a swimming pool with that many chemicals in it would be about as healthy as walking on a treadmill while you are in a room with people who are smoking!
- PUBLIC SWIMMING POOLS ARE FULL OF STRANGERS
There's an old Indian saying that says, "You can't point at the same river twice." and the meaning of this is that natural bodies of water such as rivers, lakes, and oceans are in constant motion, and are therefore constantly changing and purifying themselves.
But in a public swimming pool 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 this kind of setting, and even a "Life Guard" will not be able to protect you from these kinds of "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 that 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 if you are in the water for very long.
In the 76th verse of the "Tao Te Ching" it says that all life, including the the trees, the plants, and the people are soft and flexible at birth, but hard and stiff at death, and therefore "flexibility" is a companion of life and "stiffness" is a companion of death.
You may not remember this, but when you were a baby you were more physically and mentally flexible then the most advanced yogi in the world, and a regular yoga practice is the best way to help you regain this flexibility.
Although physical postures is a part of yoga, it is far more than that, and yoga is ultimately about self realization and becoming more aware of the fact that we are all connected.
I invite you to check out my yoga videos by clicking the image below...
Weightlifting is an exercise that anyone who is "underweight", the best way to gain "healthy weight" is to gain it in the form of muscle mass.
It takes time to develop strength and build a muscular physique. However, you can speed up the process by following the same principles that construction workers use when they want to build a new building...
To build a new building (or to build muscle) you will need the following 3 basic things...
1. Labor (Workouts)
2. Materials (Good Nutrition)
3. Time (Rest & Recovery)
And before you start building a new building (or a new body) you will also need the following 3 things if you want to get results as quickly and as efficiently as possible...
If you want to build something successfully you will of course need to know how to use the tools and equipment, and lifting weights with proper form is so important for getting good results (as well as for your safety) that I recommend watching weight lifting tutorial videos on YouTube if you are a beginner. (And even if you've been working out for a long time I think it's still good to watch them occasionally just to be reminded.)
2. "Blue Print"
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 it can not be stressed enough how important it is to have a clear vision of whatever it is that you wish to create in your life!
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 limiting beliefs that are keeping you stuck where you are must be demolished before major reconstruction can truly begin.
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 down 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 nearby 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
I grew up in the country and there was no electric heating in the house that I grew up in, so in order to stay warm in the winter months me and my family would have to spend the summer doing "wood work", which involved going into the forest and cutting down dead trees and then chopping them into small logs that could be used as "fire wood".
I would dread having to do "wood work" because of how hard it was, and I would always ask my dad, "Do I have to do wood work today?" and he would respond by telling me, "No, you "get" to do wood work today."
It would always annoy me whenever he would say that to me, but over time I started to realize just like "Wayne Dyer" used to say, "When you change the way you look at things the things you look at change."
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 when I saw the scene of "Rocky" doing "wood work" in "Rocky 4" it actually made me want to do "wood work"!
CHANGE THE WAY YOU LOOK AT PLAY
I grew up in the 80's before the days of 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 couldn't go outside and play, but because children today have become so overweight and so addicted to playing virtual games, I would imagine that telling them to go outside and play would now seem like "punishment"!
One of the very first changes I noticed when I first started eating healthier was that whenever I would walk down the long hallway where I worked (which I had walked down thousands of times before) I suddenly had this strong desire to start running and do a cartwheel down it.
Eating cleaner has not only given me a lot more energy, but I want to spend that energy in fun ways, and I believe that a lot of kids (as well as adults) would become more playful if they were healthier and had more energy. (And instead of paying millions of dollars to watch other people play games like baseball, people would be far more interested in actually playing in games themselves!)