Mike Adams, the Health Ranger
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 If you do not supplement, then you are not going to get the results you expect from your exercise program.
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. |
Gary Null and Amy McDonald
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 For the depressed individual, the boost to self-esteem that this can give is important."
An exercise program must be tailored to the individual. "There is no one exercise that is good for everybody," says Dr. Goldwag. "Some people can just do a little bit; some can push themselves much further. Ask anybody who has gone from a relatively sedentary life to an exercise program and they will all report the same thing: more energy, more interest in what is going on, a clearer mind and less stress. |
Bottom Line Health
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| People who start an aerobic exercise program experience an immediate increase in oxygen usage and energy.
My recommendation: Walk fast, run, swim, bike, etc., for a minimum of 60 minutes three days a week.
Resistance training increases strength and endurance. Consult a physical trainer or other exercise professional for a strength-training regimen that works the muscles in your upper and lower body and your core (trunk).
My recommendation: Twenty to 30 minutes of strength training at least three times a week.
Step 4: Eat "charge-up" foods. |
| For three weeks, the men took part in a residential diet and exercise program. Their diet was designed at the Pritikin Longevity Center and included 65% to 70% complex carbohydrates (fruits, vegetables and whole grains), 15% to 20% protein (soy, beans, nuts and occasionally fish and poultry) and 12% to 15% fat (less than half from saturated fat). |
John J. Ratey, MD
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 Northern Gas Company employees who participate in the corporate exercise program take 80 percent fewer sick days. General Electrics aircraft division conducted a study during which medical claims by employees who were members of its fitness center went down 27 percent, while nonmembers' claims rose by 17 percent. And according to a report published in the late 1990s by Coca-Cola, health-care claims averaged $500 less for its employees who joined the company's fitness program, compared with those who didn't. |
| About a hundred or so residents participate in the exercise program, which is called "Run for Your Life," and those who become serious runners stay in treatment about twice as long as the nonactive residents. "It sounds obvious," Tavolacci says, "But the only thing that we know about treatment is the longer a person stays in, the more likely they are to succeed."
Odyssey House has always used a holistic approach to treatment and emphasizes the importance of community. |
| He found that ADHD boys age eight to eleven participating in martial arts twice a week improved their behavior and performance on a number of measures compared to those on a typical aerobic exercise program (both kinds of exercise led to dramatic improvement over nonactive controls). The kids involved in martial arts finished more of their homework, were better prepared for class, improved their grades, broke fewer rules, and jumped out of their seats less often. In short, they were better able to stay on task. |
| As
Blumenthal explained in the study, "Instead of incorporating the belief 'I was dedicated and worked hard with the exercise program; it wasn't easy, but I beat this depression,' patients might incorporate the belief 'I took an antidepressant and got better.'"
THE BEST FIX
When we talk about depression, we don't use the word cure because we only have subjective measures for behavior and emotions. About a third of patients with depression achieve full remission of their symptoms with antidepressants. |
Dr. Steven R. Gundry
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 On the other hand, all research on successful long-term weight loss demonstrates that some kind of exercise program is essential to maintain lowered weight.34 The reason for this takes us back to the cause of your first and any subsequent plateaus in weight loss: you've lost cells that "eat" the calories you consume. Take me, for example; at 155 pounds, I can eat only about 1,550 calories a day. Whoa! That's a bitter pill to swallow. What if I want to swallow more food? |
John J. Ratey, MD
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| Nine people dropped out, which isn't unusual, but of the eight who completed the exercise program, five achieved full remission. Even the patients who stuck with the program for only a few weeks showed an improvement in symptoms.
The numbers were small, but Trivedi's results were huge. At least for some people, when drugs don't work, exercise does. It begs the question, why wouldn't you add exercise right from the beginning? Especially if you're playing trial and error with a host of other medications? |
Ray D. Strand
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 We placed him on a modest exercise program, a low-glycemic diet, and a regimen of antioxidant and mineral supplementation. I repeated Joe's blood work twelve weeks later and documented amazing improvement: his cholesterol level dropped from 250 to 150, his HDL cholesterol increased 10 points to 41, and his triglyceride level plummeted from 1,208 to 102. His triglyceride/HDL ratio had decreased from 40 to 2.5. Joe accomplished all of this without any medication and within just twelve weeks. Both he and I were thrilled. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 You're also going to be boosting your exercise program on the FlexPlan in duration as mentioned above and also by adding strength training to your schedule. No exercise regimen is complete without a strength-training routine. Perhaps you're already doing some strength training because you've read about all the recent research demonstrating its significant benefits for your bones, your muscles, your metabolism, and your overall health. If not, now's the time to start.
Strength training is for everyone, no matter your age, weight or fitness level. |
Russell L. Blaylock, M.D.
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 The elderly should temper their exercise program to their conditioning. Some are able to follow the same exercise program as forty-year-olds. Others, especially if they have a restricting medical condition, will need to have a lower level program, such as brisk walking, stationary-bike riding, or light weightlifting.
Now let us look at some specific conditions associated with atherosclerosis, and ways in which you can prevent or treat them. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| FlexPlan Exercise
You've already started your exercise program in the SlimDown when you began to walk (or continued with whatever exercise you already enjoy). Now it's time to add a bit more movement to your day so you can enjoy the fullest benefits of exercise on your weight-loss program.
There's no getting around it: Exercise is the linchpin that holds your whole SuperFoodsRx healthy lifestyle together. It will boost your optimism, build your muscles as well as your confidence, and, of course, it burns calories. Exercise makes every day better. |
| While the backbone of the SuperFoodsRx Diet exercise program is walking, you may want to choose another option. Perhaps you already have some form of regular exercise. If you are so inclined, now is the time to investigate a gym membership, a personal trainer, or an exercise class. Choose any opportunity for exercise that will be regular and will fit into your daily routine. Work out details during Prep Week if you'd like : to choose one of these options. Note j on your calendar when you'll partici- j pate. Make sure it's at least 5 days weekly beginning in your SlimDown. |
| Another study with overweight adults in Australia found that those participants who had supplemented with fish oil and who had also followed an exercise program experienced more fat loss than those who had been given fish oil supplements alone but had not exercised or had been given a placebo with or without exercise.20 The subjects were not on a calorie-restricted diet and so the loss of fat was not associated with a lower calorie intake. |
| Fve found that walking really is the simplest way to get your exercise program off the ground. Or rather off the sofa. It's easy, it's inexpensive, and it's measurable. The extraordinary physical benefits of regular daily exercise are well documented. We know that exercisers can reduce heart disease risk as well as risk of diabetes, osteoporosis, colon cancer, and high blood pressure as well as other disease risks. The very good news is that these benefits can be enjoyed with a regular, moderate physical activity such as walking. |
Bottom Line Health
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| Caution: Check with your health-care provider before attempting any new exercise program. If you keep working to stay fit, your body will go along.
Henry S. Lodge, MD, Columbia University College of Physicians and Surgeons, New York City.
Proven Ways to Keep Your Memory Very Sharp
Lynn Stern, MSW, senior clinical social worker who helps people overcome memory problems, University of Michigan Health System, Ann Arbor. She is coauthor of Improving Your Memory: How to Remember What You're Starting to Forget. Johns Hopkins University. |
| One of the sisters in the Nun Study, who was 91 years old when she was interviewed, attributed her longevity to an exercise program that she started when she was 70.
Exercise improves blood circulation in the brain and lowers blood pressure. It also lowers stress hormones and stimulates the release of trophic factors—brain proteins that repair neurons and keep them functioning at peak capacity.
What to do: Exercise daily. Even light physical activity, such as walking or yardwork, increases the release of trophic factors and promotes better cognitive function. |
John J. Ratey, MD
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| Using twenty-four students as subjects, they measured the effect of a two-month exercise program on self-regulation, which is a slightly different characterization of self-efficacy. Every two weeks, the students were given two psychological tests, and they kept diaries of their daily habits. The results, published in 2006 in the British Journal of Health and Psychology, are profound. Aside from improving on the two tests, which measured intellectual inhibition (control), the participants reported that an entire range of behavior related to self-regulation took a turn for the better. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 While a dedicated exercise program is preferable, including more physical activity throughout your day can help you maintain a basic level of fitness. Park your car a block away from your destination and walk. If you can do certain errands, such as going to the post office or the grocery store, by walking or biking, do so. Walking more frequently and using fewer labor-saving devices can burn additional calories and help keep you active.
For many years, the prescription for health maintenance included three to five 30-minute sessions of exercise per week. |
Dr. Steven R. Gundry
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| By this I mean that the food I ate and my exercise program when I was obese fed my genes information that kept me at that weight and well on my way to diabetes, heart disease, hypertension, and arthritis. The food I ate to lose weight and continue to eat gives these same genes different information that allowed me to almost effortlessly trim down. My autopilot is still at the controls, but the difference is that now the flight plan I've provided no longer flies directly into a mountain!
I'm sure you have heard that feeding your genes "right" will make everything fine. I used to believe that. |
| A sensible exercise program will boost the already impressive progress you've achieved and keep you on the straight and narrow, even as your hips and rear end get narrower. Read on.
Chapter w
PICKING UPTHE PACE
I'll bet you're surprised that you've reached Phase 2 of Diet Evolution without my exhorting you to join a gym or to run two miles a day. I've deliberately not done so because studies confirm that exercise has little impact on the initial Mages of weight loss. |
Ron Garner
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 That is, of course, if you are also on a nutrition and exercise program designed to bring about the desired positive result.
Affirmations do not work if they are merely statements of what you want to be true. Affirmations work only when they are statements of something we already know to be true. So, in order for affirmations and desire statements to work, we should be experiencing feelings of excitement, possibility, and hope.17 Again, as with the secret to prayer, it is emotion that kindles our creative power.
The same creative principle of utilizing emotion also applies to visualizations. |
J. Douglas Bremner
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 Getting your kids involved in an exercise program can be helpful; it burns off their energy, helps them stay fit, and lifts their mood. Obviously, you should ensure that your kids aren't using alcohol and/or other drugs.
The next step is to get an evaluation by a psychologist or psychiatrist as well as an appointment with a neuropsychologist. They will do a number of tests, like Intelligence Quotient (IQ) testing, which involves solving mental problems, and tests of writing and reading. They are well equipped to assess your child's needs. |
| Diet and Behavior
Studies have shown that obese men with ED who underwent a diet and exercise program lost fourteen pounds and had an improvement of 14 to 19 on the International Index of Erectile Function. These gains were statistically significant, although not of the same magnitude as those of Viagra.2 For heavy men with ED, losing weight has some advantages in terms of sexual function. However, there are many men, both overweight and not overweight, who have ED that will not respond to weight loss. |
| There is considerable evidence that a lack of outdoor exercise contributes to asthma and that an exercise program helps asthmatics. Our sedentary lifestyle has also led to a surge in obesity (see Chapter 6); there is evidence of an association between obesity and asthma based on the fact that obese people have less room for the lungs to expand, higher levels of the hormone leptin (which is released from fat and is also higher in asthmatics), and higher levels of inflammatory markers (which may contribute to airway reactivity). |
| Recently a low-dose version of orlistat called Alii (pronounced ally) has been approved for over-the-counter use in conjunction with a diet and exercise program, and is being heavily advertised.
NON-DIET DRUGS USED FOR WEIGHT LOSS
A variety of drugs developed for other problems, such as depression, that have also been shown to be effective weight-loss agents are currently being marketed for that purpose. These drugs act on receptors for brain neurotransmitters that are involved in both depression and appetite regulation. |
Bottom Line Health
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| What you can do: Work with your doctor to create an exercise program based on your history of heart disease, smoking, etc.
•Daily aspirin. Aspirin reduces the tendency of platelets to clump, which helps prevent blood clots that can lead to ischemic stroke.
What you can do: If you're older than 55 and have diabetes, high cholesterol or other stroke risk factors, ask your doctor about starting daily low-dose (81-mg) aspirin therapy. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| If you have heart disease or diabetes, or are at high risk for these or other serious illnesses, begin an exercise program only with your physician's approval. If you have been physically inactive for some time, consult with your physician to determine whether you need to undergo a detoxification program before you begin exercising. It's especially important for inactive men over the age of 40 and women over 50 to consult their physician. |
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