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Daily Exercise - Step 2 of “The Wagner Way to Wellness”

Oct 07

by Dr. Bo Wagner, Ph.D., D.M.N. on 7 October 2011 in , with 0 Comments

 

Note: Jenny has asked me to share my philosophy for overall good health for the entire family. So my comments are address to both the parents and children. Please believe me that I understand that the main audience of this site is families with a family member with an ASD and this can cause for very active lives. I truly appreciate that your lives can be very stressful, hectic, busy, that you have your hands full, and that you are already moving a lot.  Please know that my comments are made in a general sense but are very valuable for all families. As I mentioned in my introductory message, Jenny is concerned that all family members, especially the parents, attend to and address their health also, so they can attain good health and be their very best at all times to manage their families and cope with the pressures successfully. 
Use It or Lose It
The human body is not met to be sedentary. In nature, in a natural lifestyle, humans are the beast of burden. There are no modern conveniences, so mankind is responsible for accomplishing all the work. So they are constantly moving, lifting, carry, climbing and stretching. This keeps their bodies slim, trim, fit and moving, bowels and blood properly flowing, cardiovascular system strong, flexible joint mobility, vibrant energy, great strength and overall good health. 
In our so called civilized society, with all our modern conveniences, computers, cell phones and IPods we have become very sedentary with obesity being our number one stat. So we have strong thumbs to text by, but we are becoming weaker and weaker, fatter and fatter and sicker and sicker. So what we are doing is not working. Our depressing national stats back this up. 
Get Up and Move
What we need to do is get out of our chairs and start moving. Now granted some people are athletic or have very active lives but the majority of our nation is not. Some people say “I work out three times a week”. Well that is good, but it means the other four days of the week you are not.  It means that more than half a year you’re not working out.  Well that is just not good enough. This lack of activity will eventually catch up with you. 
30 Minutes of Cardio
In an ideal setting, our bodies need at least 30 minutes of sustained cardio movement daily. An hour or hour and a half would be better, but 30 minutes would be sufficient.  This could be walking, jogging, dancing, biking, swimming, cycling or elliptical. Some form of sustained movement. 
Lifting weights, yoga, unless it is power yoga, Pilates and other forms of stretching and core activity is great but it is not cardio, and cardio for at least 30 minutes a day is what we need to minimally do for ongoing youthful health.
Walking Your Way to Health
One of the easiest ways to achieve daily cardio exercise is to just walk. Studies have shown that walking briskly just 30 minutes a day will help you:
1. Strengthen your cardiovascular and circulatory systems
2. Lower your blood pressure
3. Increase your growth hormones
4. Lower blood sugar
5. Build stamina
6. Speed up your metabolism
7. Burn calories
8. Lose weight
9. Elevate your mood and state of mind
10. Reduce your risk for stroke
11. Increase your flexibility
12. Strengthen your muscles
13. Sleep more soundly
14. Improve your memory
15. Achieve the same results as aerobic dancing and jogging
16. Look better and feel better
Start with 10 minutes a day and slowly add 5 minutes every few days building up to the suggested 30 minutes a day at least five days a week. If you can increase your walk to 45 or 60 minutes daily and for six or seven days a week, that is even better. 
Walk outside, breath the fresh air, soak up the sunshine and if it is cold and rainy use the treadmill or go shopping. Add some barbells and do some arm exercises while you walk to also strengthen your upper body. Don’t procrastinate, just do it! But most of all have fun and enjoy the long lasting benefits of good health and well-being. So start walking!
Important Note: 
Running and jogging are not recommended in the beginning, for research has shown that sudden exercise can lead to heart attacks. If you want to run, slowly work up to it, but know that most heart specialists prefer walking over running. Always consult with your doctor before beginning any exercise program. 
Future Exercises
In future articles I will present different types of exercises and short programs that are easy, simple to do but workout the entire body.
In Good Health,
Dr. Bo Wagner
To read Dr. Bo's full article on the 7 Steps to "The Wagner Way to Wellness" visit his exclusive blog on GR here. 
http://www.generationrescue.org/latest-news/nutrition/7-steps-to-the-wagner-way-to-wellness/
Read Step 1 - Attitude is Everything 
http://generationrescue.org/latest-news/nutrition/attitude-is-everything-step-1-of-the-wagner-way-to-wellness/
Dr. Bo Wagner holds a PH.D. & Diplomate in Clinical Nutrition, is Board Certified in integrative medicine and is a Dean of Internal Wellness & Professor of Functional Medicine at the University of Natural Medicine. Visit DrBo.com for more information and resources, and connect with him on Facebook and Twitter. 
https://www.facebook.com/pages/DrBocom/128833030516784?ref=ts&v=wall
http://twitter.com/#!/drBoWagner

Note: Jenny has asked me to share my philosophy for overall good health for the entire family. So my comments are address to both the parents and children. Please believe me that I understand that the main audience of this site is families with a family member with an ASD and this can cause for very active lives. I truly appreciate that your lives can be very stressful, hectic, busy, that you have your hands full, and that you are already moving a lot.  Please know that my comments are made in a general sense but are very valuable for all families. As I mentioned in my introductory message, Jenny is concerned that all family members, especially the parents, attend to and address their health also, so they can attain good health and be their very best at all times to manage their families and cope with the pressures successfully. 

 

Use It or Lose It

The human body is not met to be sedentary. In nature, in a natural lifestyle, humans are the beast of burden. There are no modern conveniences, so mankind is responsible for accomplishing all the work. So they are constantly moving, lifting, carry, climbing and stretching. This keeps their bodies slim, trim, fit and moving, bowels and blood properly flowing, cardiovascular system strong, flexible joint mobility, vibrant energy, great strength and overall good health. 

 

In our so called civilized society, with all our modern conveniences, computers, cell phones and IPods we have become very sedentary with obesity being our number one stat. So we have strong thumbs to text by, but we are becoming weaker and weaker, fatter and fatter and sicker and sicker. So what we are doing is not working. Our depressing national stats back this up. 

 

Get Up and Move

What we need to do is get out of our chairs and start moving. Now granted some people are athletic or have very active lives but the majority of our nation is not. Some people say “I work out three times a week”. Well that is good, but it means the other four days of the week you are not.  It means that more than half a year you’re not working out.  Well that is just not good enough. This lack of activity will eventually catch up with you. 

 

 

30 Minutes of Cardio

In an ideal setting, our bodies need at least 30 minutes of sustained cardio movement daily. An hour or hour and a half would be better, but 30 minutes would be sufficient.  This could be walking, jogging, dancing, biking, swimming, cycling or elliptical. Some form of sustained movement. 

 

Lifting weights, yoga, unless it is power yoga, Pilates and other forms of stretching and core activity is great but it is not cardio, and cardio for at least 30 minutes a day is what we need to minimally do for ongoing youthful health.

 

Walking Your Way to Health

One of the easiest ways to achieve daily cardio exercise is to just walk. Studies have shown that walking briskly just 30 minutes a day will help you:

 

1. Strengthen your cardiovascular and circulatory systems

2. Lower your blood pressure

3. Increase your growth hormones

4. Lower blood sugar

5. Build stamina

6. Speed up your metabolism

7. Burn calories

8. Lose weight

9. Elevate your mood and state of mind

10. Reduce your risk for stroke

11. Increase your flexibility

12. Strengthen your muscles

13. Sleep more soundly

14. Improve your memory

15. Achieve the same results as aerobic dancing and jogging

16. Look better and feel better

 

Start with 10 minutes a day and slowly add 5 minutes every few days building up to the suggested 30 minutes a day at least five days a week. If you can increase your walk to 45 or 60 minutes daily and for six or seven days a week, that is even better. 

 

Walk outside, breath the fresh air, soak up the sunshine and if it is cold and rainy use the treadmill or go shopping. Add some barbells and do some arm exercises while you walk to also strengthen your upper body. Don’t procrastinate, just do it! But most of all have fun and enjoy the long lasting benefits of good health and well-being. So start walking!

 

Important Note: 

Running and jogging are not recommended in the beginning, for research has shown that sudden exercise can lead to heart attacks. If you want to run, slowly work up to it, but know that most heart specialists prefer walking over running. Always consult with your doctor before beginning any exercise program. 

 

Future Exercises

In future articles I will present different types of exercises and short programs that are easy, simple to do but workout the entire body.

 

In Good Health,

Dr. Bo Wagner

 

To read Dr. Bo's full article on the 7 Steps to "The Wagner Way to Wellness" visit his exclusive blog on GR here

 

Read Step 1 - Attitude is Everything 

 

Dr. Bo Wagner holds a PH.D. & Diplomate in Clinical Nutrition, is Board Certified in integrative medicine and is a Dean of Internal Wellness & Professor of Functional Medicine at the University of Natural Medicine. Visit DrBo.com for more information and resources, and connect with him on Facebook and Twitter

 

 

*These statements in this blog have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease. Consult your physician if you are pregnant, nursing, taking medication or have a medical condition before beginning supplementation. Information contained in this bulletin is for informational and educational purposes only and is not intended as a substitute for advice from your physician.


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