| It is unique in the sense that it strengthens and stretches all major muscle groups, massages all the internal organs, supports lymph drainage from every part of the body, and enlivens the energy centers and acupuncture points of the body. This exercise program increases blood flow and circulation, conditions the spine, and improves flexibility of the joints. Grace, suppleness, as well as physical stability are the natural results arising from daily practice. |
| Pittas who get angry while performing should look for a less competitive exercise program to increase their level of satisfaction. Since excessive heat is a sign of unbalanced Pitta, swimming, which has a cooling influence, is one of the best forms of exercise for them. A walk in the cool forest is another excellent way to pacify an unbalanced Pitta type.
Kapha types are the ideal candidates for a good or moderately heavy workout. |
| To achieve physical satisfaction, they need a more goal-oriented exercise program. However, they also do not have boundless energy and are better off exercising in moderation. Pittas feel challenged by hiking in the mountains, skiing, jogging, swimming, playing tennis or engaging in other sports that generate in them a sense of achievement.
In sports, you can easily recognize the unbalanced Pitta types. They are often bad losers and may get angry if they feel they are "not good enough. |
| Surya Namaskara or "sun salutation"—the most ancient, complete and simple exercise program (illustration 14).
ţ Body squatting forms a very important, natural part of life among all tribal people. Benefits include:
• Improved respiration of almost all cells in your body. The squat incorporates the use of almost all the muscles in your body.
• Increased Chi or life force through important meridians (which control most psychophysiological functions in the body).
• Improved pumping of fluids, aiding in the removal of waste and the delivery of nutrients to the cells in all bodily tissues. |
Craig Pepin-Donat
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 While there are plenty of things you can do to burn calories, there is no doubt that a consistent exercise program will provide the best fundamental component to effect lasting results. No matter what type of activity you choose, "moving more" has to be a routine. If you do not want to join a fitness center and think that walking is a better solution for you, great, but you still have to do it enough to burn off more calories than you take in. |
Tori Hudson, N.D.
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 Sample Conditioning Exercise Program: 8 Weeks
Aerobic (Sunday, Tuesday, and Thursday)
• Joint Warming Exercises (see instructions).
• Walk briskly for 15 minutes. Gradually increase to 30, 45, or 60 minutes over a period of 4 to 6 weeks. (Other possibilities: Jog, run, swim, cycle, row, play a sport such as tennis, skate, ski, or water exercise.)
• Basic Stretches (see instructions).
• Friction entire body, from feet up (30 seconds), with dry washcloth.
• Shower.
Strength (Monday, Wednesday, and Friday)
• Joint Warming Exercises (see instructions).
• Walk briskly for 15 minutes. |
Craig Pepin-Donat
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| Percent More Than You Are Doing Now
When people try to give me the excuse of not having time to exercise, I always tell them that all they have to do is give up one hour a week to start an exercise program. Just one hour to get the process started. Then I ask them if they think they can achieve their goals by exercising only once a week. The answer is always no, of course. That may be true, I reply, but once a week is 100 percent more than you are doing right now. After a few weeks, your body will start to feel better even with only one workout per week. |
Tori Hudson, N.D.
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| The dietary changes, along with an exercise program designed to reduce weight, should be done in women who are overweight. Even a small weight loss of 5 to 10 pounds has been associated with a greater reduction in LDL cholesterol than just the Step 1 diet and no weight loss. Weight loss also results in raising HDL-cholesterol levels, lowering triglycerides levels, and lowering blood pressure.154
The TLCDiet. |
Craig Pepin-Donat
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| According to Rande LaDue, owner of Pro*Fit Enterprises and the exclusive distributor of the PACE Group exercise program, "Quality hydraulic equipment with the adjustable cylinder can be as much as five times more expensive." How does this really affect the workout and potential for results? "When your only option is to use the same equipment that cannot be adjusted, you are going to plateau and get bored with the program very quickly," LaDue points out. |
| Image provided by Pro*Fit Enterprises, exclusive distributor of the PACE exercise program.
Originally designed for rehabilitation centers and hospitals, hydraulic equipment is indisputably inferior to commercial-grade strength-training equipment, and you will not find it in most quality commercial clubs. |
Caldwell B. Esselstyn, Jr., M.D.
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 Ornish insisted that in addition to adopting a plant-based diet, his patients must use relaxation and meditation techniques and participate in a structured exercise program. Finally, Dr. Ornish had a control group of patients who had similar disease severity, but who followed a traditional program of cardiac care. |
Jack Challem
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 We hope this chapter motivates you to get moving with either a regular habit of physical activity or a more structured exercise program. Combined with better eating habits and taking supplements, greater physical activity will give you the upper hand in controlling your blood sugar, insulin, and weight.
Are we trying to trick you into exercising by using a more palatable term? The difference between exercise and physical activity is more than
243 simple semantics. |
KC Craichy
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 My firm belief is that the last place people should go to get into shape is the gym or to begin a strenuous exercise program. The first step is to get your hydration and nutrition under control and your metabolism back on track. Your body will then experience such a rise in energy that you will actually want to work out.
You should check with your doctot before beginning any exercise program—period. If you are in poor health and over 40, a treadmill test is highly recommended. Checking your blood pressure and monitoring your heart performance are vital. |
| 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. Most of us procrastinate and fear the consequences of what it takes to get in shape, and the truth is that most exercise systems are too hard and intimidating for people. |
Thomson Healthcare, Inc.
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 All subjects participated in a circuit training exercise program 3 times a week for 45 minutes. Subjects also received instructions to follow the 1,800 kilocalorie/day American Heart Association Step One diet. The treatment group experienced an insignificant decrease in both plasma cholesterol and triglycerides. Neither the placebo nor control group lost a significant amount of body weight or body fat (Colker et al, 1999). |
Craig Pepin-Donat
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| We are so worried about our test scores going down and kids not competing academically that we ignore the fact we are creating generations of fat, unhealthy kids who eat so poorly and have no consistent exercise program that they cannot even think straight. Then, once they are diagnosed with Attention Deficit Hyperactive Disorder (ADHD) because of the lousy diets we feed them and the lack of proper physical activity, guess what we do? We take them to the doctor and put them on drugs proven to cause suicidal thoughts and behavior. This is lunacy. |
Brenda Watson and Leonard Smith
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 Before You Start
Initiating an exercise program is exciting, and I can't express passionately enough the benefits that await you as you get moving. Just be sure to go at your own pace and please do not jump into any rigorous workout program if you have not been a regular exerciser in the past. The exercises outlined in this chapter are moderate and low-impact, but I know some of you may feel inspired to hop on a StairMaster for hours or start training for a marathon. |
| I also encourage you to keep your doctor in the loop if you plan to commence an exercise program and have not been active in a while. Everyone's response to this program and results will be different.
By beginning this program and adopting a RENEW-based lifestyle, you are making a conscious choice: a choice to live a better, more fulfilling life. I can't think of a more profound decision to make, and I'm excited for you and the improved health that awaits you.
Your partner in optimum health,
CHAPTER 1
HOW TOXIC ARE YOU? |
Elaine Magee
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 Keep extra weight off as best you can by working out almost every day (consult your physician before starting an exercise program) and containing extra calories by limiting fat. If your favorite foods tend to be fattening, look for satisfying lower-fat substitutes that are higher in fiber.
Flaxseed also contains alphalinolenic acid (ALA), a plant form of omega-3 fatty acid. According to Weldon, ALA seems to possess potent anti-inflammatory effects that may help prevent the kind of long-term tissue and cellular damage that can spark the cancer process. |
| Some new research from the University of Western Ontario tested a Mediterranean diet and exercise program on 38 people with high-normal blood pressure or prediabetes (impaired fasting glucose or impaired glucose tolerance). They noticed a big improvement in the elasticity of subjects' carotid arteries—an increase of about 16 percent (the thicker and less elastic the arteries, the greater the load on the heart). Improving the health of blood vessels might not sound like it would have a big payoff, but boy, does it. |
Jack Challem
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 Try the following steps, and you might find the first few weeks of an exercise program more tolerable.
• Figure out what you really want to accomplish. Do you want to reduce feelings of depression or anxiety? Lessen your long-term risk of diabetes or heart disease? Improve your energy levels? Some types of activities will be better than others for achieving specific objectives.
• Start slow and easy. If you're out of shape, begin exercising slowly but regularly. For example, walking is a great way to start. You can do it early in the morning, during lunch, or after work and dinner. |
Michael T. Murray and Michael R. Lyon
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 BARRIERS TO EXERCISE AND SOLUTIONS
One of the keys to starting and successfully keeping with an exercise program is to identify your personal barriers to exercise and then create solutions to overcome those barriers. Rather than making excuses, find a creative way to overcome these obstacles and make exercise a daily commitment. |
| To help you develop a successful exercise program, here are seven steps to follow.
Step 1. Make a Solid Commitment to Exercise
The first step is realizing just how important it is to get regular exercise. We cannot stress enough how vital regular exercise is to your health. But as much as we emphasize this fact, it means absolutely nothing unless it really sinks in and you accept it as well. You must make regular exercise a top priority in your life. If you have time to eat and sleep, you have time to exercise. Its really a matter of priorities. |
| Every once in a while, I would decide that I needed to lose weight, and would start myself on some sort of exercise program. But because I never bothered to change my eating habits to include a more balanced diet, my laziness would eventually kick in, and my lack of energy would lead me to abandon my well-intended regimen. I knew that I needed to make some serious lifestyle changes if I wanted to be healthier and more energetic, but, sadly, I just couldn't seem to motivate myself to do anything long term if I wasn't seeing immediate results. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 What saddens me is that many people with high blood sugar, insulin resistance, metabolic syndrome, or full-blown diabetes could be spared from many complications with the right diet and a regular exercise program.
We can stop the toxic cycle of excess sugar/excess insulin that is inflaming our arteries, endangering our hearts, and aging us quickly. We can protect our cells and slow down the aging process. Now you know why I don't condone sugar. Trust me, sugar is not your friend but rather your foe. |
Michael T. Murray and Michael R. Lyon
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| Engaging in a Regular Exercise Program: You've Got to Move to Lose
Lack of physical activity promotes insulin resistance. Individuals who are sedentary tend to lose insulin sensitivity even if they don't gain significant amounts of weight. Lack of exercise results in a loss of lean body mass and a reduction in the number and efficiency of insulin receptors in various cells throughout the body. Moderate exercise helps to stabilize the appetite, normalize blood sugar levels, and increase muscle mass, thus increasing your metabolic rate. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| By adopting a moderate, consistent diet and exercise program, many people with one or more of the risk factors for type 2 diabetes can stop the disease before it becomes irreversible."
Meanwhile, another study from Australian researchers, written about in Diabetes Care, followed 36,787 men and women aged 40 to 69 without diabetes and followed up on them four years later. Their results, too, were promising. |
Gary Null and Amy McDonald
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 When it's severe, the person may not even have the will or desire to get out of bed in the morning."
An exercise program can be simple and gradually build on itself. "The exercise may consist of very, very simple things, like just getting out and walking, getting up and doing some simple movements, some mild calisthenics, any kind of physical movement that gets the body in action," Dr. Goldwag says. "For some people just getting out of bed and getting dressed is a big accomplishment. That may be the first step.
"It is important for depressed people to get up and get dressed. |
Brenda Watson and Leonard Smith
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| Ideally, a well-rounded and comprehensive exercise program includes cardio work, strength training, and stretching. These three activities each provide unique benefits that your body needs to achieve and maintain peak performance. Today, with so many choices and options for exercise, and a million ways to fit your exercise in even if you have a busy life, there's no excuse for living a sedentary lifestyle. You don't have to join a gym or commit to unrealistic workouts. |
Michael T. Murray and Michael R. Lyon
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| Engaging in a regular exercise program.
5. Taking a high potency multiple vitamin with chromium. ţTwo tools to help you choose carbohydrates wisely and to consume modest portion sizes are the glycemic index (GI) and glycemic load (GL).
If you want to get off the blood sugar roller coaster and be free from an appetite in overdrive, you need to make a commitment to regular exercise.
Blood sugar control requires chromium because it functions in the body as a key constituent of the glucose tolerance factor. |
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