Ray D. Strand
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 The surgeon general of the United States issued a statement in the early 1980s listing all the major health benefits that result from a modest exercise program. The highlights of these benefits are:
• weight loss.
• lower blood pressure.
• stronger bones and a decreased risk of osteoporosis.
• elevated levels of "good" HDL cholesterol.
• decreased levels of "bad" LDL cholesterol.
• decreased levels of triglycerides (fats).
• increased strength and coordination, which leads to a decrease in the risk of falls.
• improved sensitivity to insulin.
• enhancement of the immune system. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 He agreed to begin an exercise program (exercise will be discussed at length in chapter 9, on page 204). We referred Jerry to a personal trainer who had him begin with aerobic exercise and resistance training using weights. We also referred him to an acupuncturist for a series of treatments to help balance his system.
We discovered that Jerry had leaky gut syndrome, a condition in which the intestinal wall becomes semipermeable and allows toxins and partially digested food to leak from the intestines and enter the body's bloodstream, tissues, cells, and lymph fluid. |
| As her energy and strength began to return, she started on a very minimal exercise program to tone her muscles. She also received hypnotherapy for attitudinal changes, relaxation exercises to do at home, and recipes for herbal baths to help her relax before bed. After three months on the program, Sally was not only sleeping well, she was also refreshed and able to return to her teaching job. |
Ray D. Strand
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| It is critical for adults also to eat a healthy diet and develop a modest exercise program. Weight-bearing exercises need to be part of the program as they are a necessary component in stimulating the body to make more bone. Walking may help the lower legs but does very little for the back and hips; upper body weight resistance exercises such as lifting weights over your head are critical to anyone who is trying to protect herself or himself from this devastating disease. |
| I always caution against exercising two days in a row and recommend combining a mild aerobic exercise program with a light-weight-resistance program.
Remember, this is a chronic, lifelong disease, so rebuilding one's health takes time. It is always exciting when a person responds quickly and dramatically, but this is not the typical scenario. I always encourage my patients to commit at least six months to improving their condition. They may not necessarily be where they want to be in that time, but they know that they are on the right track. |
| Most physicians now appreciate the benefits of a healthy diet and a modest exercise program. But these same physicians do so without fully appreciating or understanding the consequences of oxidative stress. If they did, they would strongly encourage their patients to start taking high-quality potent nutritional supplements—instead of discouraging them. Not only would tremendous improvements occur in their patients' symptoms, doctors would see a significant decline in patients' seeking alternative health care. |
| I always caution against exercising two days in a row and recommend combining a mild aerobic exercise program with a light-weight-resistance program.
Remember, this is a chronic, lifelong disease, so rebuilding one's health takes time. It is always exciting when a person responds quickly and dramatically, but this is not the typical scenario. I always encourage my patients to commit at least six months to improving their condition. They may not necessarily be where they want to be in that time, but they know that they are on the right track. |
Andreas Moritz
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 In another study of 573 women with colon cancer, women who followed a moderate exercise program for more than six hours a week after their colon cancer diagnosis were 61% less likely to die of cancer-specific causes than women who exercised less than one hour a week. In all cases, exercise was found to be protective regardless of the patient's age, stage of cancer, or weight. A third study, published in the Journal of Clinical Oncology, confirmed the above findings after examining the effects of exercise on 832 men and women with stage III colon cancer. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| While exercise and physical activity are important components of any healthy lifestyle, they are an absolute necessity for people who suffer from sleep disorders. Your exercise program should target flexibility, circulation of blood and lymph fluid, and relaxation. You don't need to run marathons or lift weights to benefit from regular exercise. Exercises from the East, such as qigong and yoga, increase flexibility and also help relax an anxious mind. |
Mike Adams, the Health Ranger
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 These are also very important to get into your body when you follow an intense physical exercise program. Eating raw nuts and seeds, I think, is also extremely important. It does not mean this has to be half of your diet, but it needs to be present in your diet at least once a day, if not more than once a day.
It is only through this superior supplementation that your body can adapt to the physical stresses you have placed upon it through exercise. In terms of bone density, for example, you already know that subjecting your bones to stress causes your body to build stronger bones. |
Tori Hudson, N.D.
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 Gannon concludes, "If PMS symptoms are caused or exacerbated by dramatic
Exercise Recommendations
• Follow the "General Exercise Program" and exercise instructions outlined in Appendix A.
• The key words in exercising are regularity and diversity.
• It is important to schedule exercise along with the other vital activities of the day—meals, sleep, and rest.
• Equally important is to enjoy the exercise you choose, remembering that best results are obtained from a combination of types of exercise—flexibility, stretching, strength, and cardiovascular. |
| Use simple low-impact exercises and stretching for two or three months before you branch out into the more comprehensive exercise program described in Appendix A. |
| Consult a health-care provider before beginning a new exercise program.
2. Use caution and moderation. Note that in men who seldom exercise, cardiac arrest is 56 times more likely during vigorous exercise than at rest. In men who exercise frequently, the risk is 5 times greater.372
3. Walking program for heart patients:373
Distance
Time
Weeks
(miles)
(min/mile)
1-2
1
20
3-4 l
17-20
5-6 l
15
7-8
1.5
15
9-10
1.5
14
To maintain the conditioning effect, exercise 20 to 30 minutes three to five times a week. |
| Individuals who exercised consistently from an early age reported a decreased risk for endometriosis, while those who began an exercise program later on experienced less painful periods. Although not all women with endometriosis have a childhood history of abuse, a greater number of individuals with adhesions and/or endometriosis have reported abuse in their history.7 Additional possible risk factors include prenatal exposure to high levels of estrogen and pelvic contamination with menstrual products, although these issues are largely theory and research is needed. |
KC Craichy
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 When it comes to strength, all-around good health, radiant energy, youthful-ness, and well-being, John is the perfect example that his system produces maximum results!
An exercise program That Works Wonders
For years I have been looking for an exercise program I could do and recommend for anyone that would require minimum time and effort and yield maximum results, and I've finally discovered it. Despite all the astounding benefits of exercise, I know the reasons most people hold back. |
Hyla Cass, M.D.
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 Your doctor should be able to set you up with appropriate physical therapy and a gentle exercise program that keeps your joints as supple as possible and the muscles that support them strong.
Think you couldn't possibly exercise through your arthritis pain? Although arthritis is a leading cause of disability, it's not always painful. Surprisingly, x-ray findings of arthritic damage to joints are a poor predictor of the amount of pain experienced by the person being x-rayed. |
Thomson Healthcare, Inc.
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 Usefulness of the study data is further impaired by the restriction of participants to a moderate exercise program (walking 30 minutes/day, 3 times weekly), thereby preventing the assessment of safety in the presence of greater cardiovascular stress normally associated with traditional programs of aerobic exercise (Boozer et al, 2002).
In an open-label, single-arm study, coadministration of ephedra and guarana significantly increased mean maximum change in heart rate and systolic blood pressure in healthy subjects (Haller et al, 2002). |
Mike Adams, the Health Ranger
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| On the other hand, if you choose to supplement with good nutritional products, then you can multiple the results of any exercise program and experience improved bone density, enhanced cardiovascular health, improved mood and emotional health, prevention of cancer and diabetes, natural reduction in stored body fat and many other phenomenal benefits. Exercise is the single most powerful medicine for enhancing your health, but if you exercise in a nutritionally deficient state, you're only putting unnecessary biochemical stresses on your body. |
Charles Barber
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 The children in the control condition, on the other hand, went through the typical Mauritian school experience, with the usual grade-school curriculum and a teacher-student ratio of one to thirty. No exercise program was provided. For lunch children generally ate the standard diet: bread only, rice and bread, or rice only.
The researchers returned to Mauritius in 1987, when the research subjects were seventeen years old. The researchers did inventories that probed for antisocial personality disorder and personality disorder and assembled a comprehensive data set on behavior problems. |
Marshall Editions
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 Exercise: Once the initial pain has subsided, begin an exercise program to restore the range of motion and strengthen the tendons. Hydrotherapy, or water aerobics, is a good form of exercise to restore muscle function, as the buoyancy of the water supports the body. Physical therapy is recommended to strengthen tendons and prevent recurrence.
Medication: Non-steroidal anti-inflammatory drugs (NSAIDs) can used to relieve pain as needed. Steroids are sometimes injected into the joint associated with the tendonitis. |
| Arnica: This is a classic remedy for aching and soreness in the legs that sets in after an ambitious exercise program, or after taking up sport after years of inactivity. Pains are typically bruised and aching, making it very difficult to rest at night.
Pulsatilla: If pains in the leg are associated with varicose veins, try taking Pulsatilla. Legs feel typically heavy during the day, and ache a lot at night. Pain and discomfort is aggravated by heat and rest, and relieved by taking a gentle stroll in the fresh air. |
| If other cardiac conditions are present, do not begin a vigorous exercise program without first having a medical assessment. Weight loss can also help to lower blood pressure. Cut out fatty foods, reduce the amount of salt you eat, and follow a Mediterranean diet of whole grains, white meat, fruit, vegetables, nuts, and olive oil. Supplements such as fish oil, arginine, hawthorn, and magnesium can be beneficial, and stress reduction is also important. |
Steven V. Joyal
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 My doctor had given me an exercise program, but I didn't follow it. I just felt like it wasn't going to work anyway. Being overweight runs in my family." Rosemary's doctor referred her to a psychologist and also prescribed an antidepressant. After two months, Rosemary had joined a women's exercise group that she was attending regularly and reported that her mood was "100 percent better." Her doctor gradually took her off the antidepressant, and she says her exercise group "is my new drug. I've lost some weight, and I'm feeling much better. |
Marshall Editions
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| Talk to your doctor to determine an appropriate exercise program.
NATUROPATHY
190
Diet: Eat a wholesome balanced diet based on whole grains and fresh fruit and vegetables. Include as many orange, yellow, and green leafy ti^lJl vegetables as possible. These contain pigments called carotenoids, which y&iJ}M^ ar(-' essential for optimum eye health. Eat plenty of fruits such as blueberries and dark cherries, which contain anthocyanidin, a chemical that is also important for good eye health. |
| This can occur through exercise, particularly when a new exercise program is begun, or the level of exercise is increased. As the tendon is unused to this increased movement it can become inflamed. The risk of tendonitis also increases with age, as muscles begin to lose their elasticity and range of movement. The symptoms of tendonitis usually subside after a few days, but they can last for up to six weeks in more severe cases. The areas of the body that are prone to tendonitis include the Achilles tendon, shoulders, and wrists. |
| Those with weak neck muscles are more prone to neck problems and, in such cases, an exercise program to strengthen the neck is often a good idea.
SYMPTOMS
• General pain located in the neck area
• Stiff neck
• Pain in the shoulder or between the shoulder blades
• Headache
• Tense muscles in the neck
• Sore muscles in the neck
• Tingling sensation in the arms
TREATMENT GOAL
Conventional and complementary therapies focus on identifying the cause of the pain and ruling out any serious complications or conditions. |
Mike Adams, the Health Ranger
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| REPPED: Here's an important tip for those of you who are either currently engaged in an exercise program or are considering beginning one. It's a simple tip, but one that many people, unfortunately, forget. When we exercise, we use up more nutrients than if we were to avoid exercise. (Simply sweating, for example, causes a loss of minerals.) People who engage in regular exercise, therefore, need more nutritional supplementation than those who don't.
It is easy to think exercise itself is what makes people healthy, but that's only half the picture. |
Craig Pepin-Donat
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 So here is my big diet and exercise program that you can buy for exactly zero dollars. It is my "Gift of Health" to you and it is the foundation for getting results absolutely free. The only radical thing that I decided to do was to stop drinking alcohol for the first and last 30 days of my experiment. I found a big difference in my results at both stages. A 4-ounce glass of wine has approximately 100 calories while the average beer has approximately 150 calories. Using the average number of calories of 125, assuming two drinks per day, that's an additional 7,500 calories per month. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 But now I'll explain why exercise is so important to your SuperFoodsRx healthy lifestyle and I'll provide some strategies to help you move to the next step on your own exercise program.
Perhaps the single most important thing to know about how exercise helps you lose weight is the fact that exercise builds muscle and muscle burns more calories than fat. That's right. It takes one to three calories a day to sustain a pound of fat but 40 to 120 calories a day to keep a pound of muscles going. |
Andreas Moritz
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| Several independent studies have demonstrated that hypertensive patients who followed a vigorous exercise program for six months lowered their blood pressure by 15 percent, whereas those who had one single exposure to the ultraviolet light of the sun had markedly lower blood pressure readings for five to six days. Exercising in the sun could, therefore, be one of the best non-medical treatments for hypertension, cost-free and without any side effects. |
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