When I was doing research for my classes on Disease Prevention I found that every disease can be caused from low nutrition, toxicity, stress and lack of exercise. Physical activity (exercise or movement) is necessary for optimal health. Exercise helps to strengthen the body and helps to keep everything within moving as it should. Without exercise many parts of the body suffer our bones, muscles, digestion and our lymph system. I feel if we exercise not only will we strengthen our body but it can also help us to reduce our stress levels and help us to have a better overall feeling and self- worth.
Where should we exercise? The best place is where there are trees and plants so we have the pure fresh oxygen they give off. As we exercise we increase our oxygen intake greatly so we want to make sure the air we are breathing is good.
We should have 3 types of exercise each week:
- STRETCHING: which improves flexibility, range of motion
- AEROBICS: increases oxygen uptake and builds stamina and endurance
- RESISTANCE: helps to strengthen muscles and bones
Rules when Exercising
It is very important that you prepare your body for exercise so that you do not cause problems. Here are some things to remember when exercising:
- Warm up – do some form of stretching to warm up your muscles so there is a less chance of causing an injury.
- Nourishment – I always like to have a juice before I start my exercise routine, this gives my body both the nutrients it needs and liquid to keep me hydrated. When I go for longer walks I take some raw cookies to snack on the boost my energy levels so I can walk farther. Then I end my daily walk with a fruit smoothie.
- Know your limits – make sure you do not overdo it, start slow and make sure you work at your own pace trying to keep up to others can sometimes discourage you so that you give up.
- Routine – find a time that suits you so you will make it a new routine that you enjoy doing every day or at least 3 times a week. I walk in the mornings before my shower and gain at the end of my work day.
- Enjoyment – exercise does not have to be difficult, do what you can so that you have some fun. I use my digital player so I can enjoy my music while I walk – this encourages me to walk farther.
WALKING is the easiest form of exercise, and we already have what we need to accomplish this simple form of exercise – two feet. Start with a short distance and then each day increase that distance. Once you are comfortable with walking increase the distance in less time so you increase your heart rate. My dad was able to walk 2 km twice a day when he was 95 years old. I now do 5-7 km three times a week and I am 64. Walking is a better form of exercise than jogging or running because the level of impact and strain on your joints is less especially for seniors. Use a pedometer to keep track of how many steps you walk so that you can challenge yourself each day to do more!
According to Dr. James Sallis (the winner of the 2012 Bloomberg Manulife prize for the Promotion of Active Health); the layout of our neighbourhoods can affect our ability to stay healthy and fit. The study found that people who live in a high-walkable neighbourhood get 35-45 more minutes of physical activity per week and are less likely to be overweight and obese compared to those who live in low-walkable neighbourhoods.
So I suggest you find a good place to walk so you feel good about your choice of exercise and then you will want to do it more often and reap the benefits of a weekly exercise routine and keep doing it. During colder and snowy months find a mall or gym where you can walk indoors. Many of our malls now have trees and plants making them better places to be.
Kiwi & Pear Smoothie
For this Drink, blend the following well in your blender:
- 1 pear (peeled)
- 2 kiwi fruit (peeled)
- 1 tbsp. lime or lemon juice
- 1 cup organic apple sweet cider
- ¼ tsp. nutmeg
Blend until creamy and serve cold. This can be put in a thermos to take with you, just shake before drinking.
Other serving suggestions: for a Raw soup
In small glass bowls for each person you are serving, put the following:
- ¼ cup pear and kiwi chopped
- 1 tsp. poppy seed
Add the drink mixture to cover the fruit pieces in each bowl. Keep cool until ready to serve.
