Exercise: What's Right for You?

by D.M. Murdock

One fact practically everyone can agree upon is the need for exercise to increase overall health. Exercise is known to increase longevity for a variety of reasons, including its ability to decrease insulin resistance. However, some of us are dedicated non-exercisers. How can we help motivate ourselves?

Although exercise is critical to fitness, there is an ancient Eastern saying: "Exercise that stresses the body and tires the mind shortens the life." So, we must be passionate about our form of exercise. In this regard, walking or hiking may be the most practical forms. A study performed by the University of Texas at Austin and released in early 2006 revealed that 30 minutes of "brisk walking" quickly and significantly reduced "tension, depression, anger and fatigue."

Let us not forget that overexercising can and has proved deadly, as unfortunately illustrated by the untimely and premature death of famed running advocate Jim Fixx. In one study done by Dr. Dean Ornish, the only person to die during his trial period for a group of heart patients was the one who virtually never left the gym. Although he seemed to be fit at the young age of 40-something, he died of a heart attack while using a rowing machine. So, the old Eastern proverb seems to be correct. In an article about exercise, one publication states (quoting L'Express):

"Excessive athletics can cause worn joints, crushed cartilages, slipped disks, stress fractures, hypertension, digestive troubles, premature bone loss, and even heart attacks. 'Each year in France physical effort causes the sudden death of 1,500 sportsmen in top form!'"

Concerning exercise, naturopath Dr. David Williams comments:

If you enjoy a daily exercise routine of cardio exercises and/or weight training, then by all means continue to do so. But be aware, when time is an issue you can also stay physically active by vigorously completing the everyday joy of life's daily tasks and pleasures.

Plain and simple hatha yoga may be the best and most practical form of exercise, particularly for seniors. This type used to be the only yoga known to the West but has now been joined by a wide and bewildering variety that includes some types which seem contrary to the "real" yoga in their strenuousness. Hatha yoga is known for its ability to increase muscle tone, flexibility and stamina, as well as being a stress-manager by its peaceful and relaxing nature. This type of yoga can be found in the books of Richard Hittleman. Yoga, Youth and Reincarnation is also a good book as concerns yoga, and its author, Jess Stearn, lived to be 91, practicing yoga on a daily basis. Jess also did mild weight training. Weight training and other weight bearing exercise is known to benefit the bones as well. The use of exercise equipment may be stimulating and inspiring, such that you may look forward to exercising.

Jumping for joy!

One basic piece of exercise equipment is the "rebounder," or small trampoline specifically created for the purpose of increasing health and bone density. Rebounding on a regular basis has been seen to improve health in a myriad of ways, including reversing heart disease and treating assortment of illnesses. Diseases and ailments that respond positively to rebounding or jumping on a mini-trampoline include the following:

• aging
• allergies
• ankle problems
• atherosclerosis
• arteriosclerosis
• arthritis
• asthma
• back problems
• bladder problems
• blood pressure irregularities
• blood clots
• bone spurs, diseases and ailments
• cancer
• cardiovascular ailments
• cellulite
• cholesterol imbalance
• chronic fatigue syndrome
• cold hands and feet
• colds
• constipation
• depression
• diabetes
• digestive disorders
• dizziness
• eye weakness
• fibromyalgia
• hair problems
• headaches
• hip pains and fractures
• immune deficiency
• incontinence
• joint ailments
• knee problems
• leukemia
• loss of memory
• lymph problems
• menstrual problems
• mental sluggishness
• mood disorders
• muscle tone lack and weakness
• neck pain
• nervousness
• obesity/overweight
• osteoporosis
• pain
• poor circulation
• poor coordination
• respiratory ailments
• skin problems
• sleep difficulties
• thyroid abnormalities
• triglycerides elevation
• vision problems

Such rebounding is said by Dr. Morton Walker to be a form of chelation therapy, which assists in the body's proper functioning by keeping arteries clear of gunk, such as hardening mineral deposits, heavy metals and other toxins. Rebounding is great aerobic exercise, strengthening the heart and oxygenating the blood, as well as stimulating the lymph, liver and kidneys to remove toxins. Rebounding is so effective in promoting fitness that it has been utilized in police and fire departments in Hong Kong. Fortunately for those who hate to exercise, many of the benefits of rebounding and other aerobic exercise can be had with jumping for just a few minutes at a time. One of the more common exercises, especially pertinent for older people, is called the "health bounce," which constitutes simple and gentle lifting of the heels while on the rebounder. Doing this exercise alone, for 2-3 minutes a time, a few times a day, can dramatically improve health and increase energy.

The beneficial effects of rebounding or jumping on a trampoline were confirmed in 1980 in an article in the Journal of Applied Physiology (Vol 49, Issue 5, pp. 881-887) entitled "Body acceleration distribution and O2 uptake in humans during running and jumping" by  A. Bhattacharya, E.P. McCutcheon, E. Shvartz and J.E. Greenleaf of the NASA-Ames Research Center and Wenner-Gren Research Laboratory. The study included data from NASA, the American government's National Aeronautics and Space Administration, involved eight healthy males between the ages of 19 to 26 who "ran on a treadmill at four speeds and jumped on a trampoline at four heights." The research was premised on the fact that "ordinary upright activity" such as standing, walking or jumping can correct the "orthostatic intolerance" (inability to be in a vertical position) "following prolonged sitting in a chair, water immersion, bed rest, or weightlessness." The study is part of an attempt to increase efficiency of exercise for astronauts who spend much time in weightlessness or gravity-free environments, which have a deleterious effect on the heart, skeleton and musculature. The same negative effects occur in people who are confined to bed for long periods of time. Isotonic and isometric exercises are cited as having benefit in preventing the harmful effects of weightlessness and best rest on the individual muscles exercised in this manner. However, these exercises were of little value in preventing the degradation of the cardiovascular system, in large part because of the lack of stimulation from being in the upright position. Ultimately, it was determined that preventing the debilitating conditions produced by bed rest and weightlessness is more easily accomplished - "at a relatively low metabolic cost" - with trampoline-jumping. The study concludes that "the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert deconditioning in persons exposed to weightlessness."1 The "biomechanical stimuli" discussed in specific are the heart rate and oxygen uptake, which were found to be more positively affected by rebounding than by running. In other words, rebounding provides a "top workout."

Weight training is also accelerated through rebounding, and holding light weights during rebounding sessions may have added benefits in improving overall health but in particular the cardiovascular and musculoskeletal systems. Rebounding with weights provides excellent exercise, particularly for senior citizens.

Although they are not as pleasant or cost-effective as the more expensive rebounders, inexpensive mini-tramps work okay for some people, especially kids, who find bouncing to be great fun - just try to keep them from jumping up and down on the bed! There are also rebounders for older people, designed for safety to reduce the chance of falling by providing a stabilizing bar. According to Dr. Walker, one of the best rebounders is the Soft Bounce by the Needak company, said to absorb 85% of the impact.2. The ReboundAIR line of rebounders was developed by the "father of rebounding," Al Carter, who worked with the police and fire departments in Hong Kong to develop their rebounding programs. The ability to absorb impact means that with these rebounders - which cost more but last longer and likely yield better results - there will be less tension on the back, ankles, knees and neck. In fact, unlike the cheaper ones, which can cause backaches, neck pain, and knee and ankle problems, the high-quality rebounders will have a beneficial effect on these parts of the body.

One of the reasons exercise is so effective in increasing health is because of the production of lactic acid, a substance found in muscle tissue that assists in several metabolic processes, including energy production, fat- and carbohydrate-burning and glucose utilization. Lactic acid is also a natural chelation agent, similar to EDTA.

As exercise expert Jack LaLanne can attest, fitness begins with exercise!

Sources:

Miners, Scott E., "Rebound and Reverse Heart Disease," Well Being Journal, vol. 11, no. 1, Winter 2002.
Miners, Scott E., "Bouncing for Health," Well Being Journal, vol. 10, no. 4, Fall 2001.
Bhattacharya, McCutcheon, Shvartz Greenleaf, "Body acceleration distribution and O2 uptake in humans during running and jumping," Journal of Applied Physiology, vol. 45, no. 5, 1980.