Transcript Become Hot Spot Healthy

60-DAY
Group Wellness Program
Get moving!
Get Moving!
• Lack of exercise kills as many people as smoking. One third of
adults does not get enough exercise. This kills 5.3 million people
annually (the Lancet, 2012).
• If you have a chronic illness such as high blood pressure or heart
disease, physical activity will make you half as likely to die than if
you are inactive (Archives of Internal Medicine, 2001).
• Cardiovascular disease is the top killer; physical inactivity is the
biggest risk factor for heart disease. This is because the heart is a
muscle and needs to be kept fit. You need to get out of breath
several times a week to keep the heart muscle strong.
Get Moving!
• A study showed that those who live to be a hundred walk an hour a
day or get the equivalent amount of exercise.
• The top causes of non-communicable disease (such as heart
disease, diabetes and cancer) are smoking, physical inactivity,
alcohol abuse, and poor diet.
• Two and a half hours of brisk exercise weekly is recommended.
Get moving!
Get moving!
Get moving!
Get moving!
How moving keeps you young
• Exercise lowers blood pressure, homocysteine levels and LDL
cholesterol and therefore helps keep the heart healthy.
• Exercise improves muscle strength, including the heart muscle and
muscles lining the colon to improve movement of stool.
• Exercise boosts circulation and lymphatic function so that nutrients get
to cells and toxic waste is removed.
• Exercise boosts white blood cell performance to enhance the immune
system – this means less coughs and colds and lower risk of cancer.
• Studies suggest regular physical activity lowers the risk of cancer,
notably of the breast and colon.
How moving keeps you young
• Exercise improves bone density, thus reducing the risk of osteoporosis.
• Exercise boosts metabolism and burns calories to aid weight loss.
• Exercise improves insulin sensitivity and balances blood glucose –
inactive men are almost four times as likely as active men to get
diabetes.
• Exercise improves mood, reduces stress levels, and reduces anxiety
and depression due to the release of endorphins.
• Exercise boosts brain function and can raise IQ by stimulating blood
flow to the brain and growth factors which enable brain cells to
grow.
• Exercise stimulates production of anti-aging human growth hormone
(HGH).
How moving keeps you young
• Exercise reduces cortisol levels.
• Exercise improves physical appearance by toning muscles, aiding
weight loss, and improving circulation to skin, hair and nails.
Ways to keep moving
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Take the stairs
Walk instead of drive
Walk around the block a couple of times during office hours
Walk to school and back with the kids
Dance classes – belly dance, zumba, capoeira, tap, ballroom…
Yoga
Pilates
Martial arts classes
Other exercise classes
Hula hoop at home
Go for a hike or run outdoors
Aerobic is Best!
• The most beneficial types of exercise are the aerobic ones.
• These get your heart pumping harder and make you out of breath.
• Aerobic exercise is excellent for your circulation. Forms of aerobic
exercise include:
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brisk walking
swimming
dancing
climbing uphill
rollerblading
rebounding
ball games and martial arts
any other activity which gets you out of breath
• Yoga is not aerobic but has a similar effect on oxygenation of tissues
through deep breathing.
Aerobic is Best!
• Don’t forget:
– warm up before starting any vigorous exercise to avoid damage to muscles
– cool down afterwards by slowing down and doing stretches
– keep hydrated by drinking enough water
How much is enough?
• Most experts recommend half to one hour of brisk movement three
or more days per week. If you cannot do 30 minutes at one time,
split it into 3 x ten minutes.
• Just ten minutes a day of brisk walking has been shown to cut heart
attack risk and benefit health.
• It’s never too late to start!
Don’t over-exercise
• This can increase levels of aging free radicals, suppress immunity,
and raise cortisol levels, which is why professional athletes are prone
to having low immunity.
• People do not over-exercise in the Hot Spots, but go at a pace which
feels right for their naturally-fit bodies.
• The Adventist study showed that, while those who exercise regularly
live longer, taking excessive exercise (such as running marathons) has
an adverse effect.
• Chen Jinchao, the director of the Bama Longevity Research Center,
points out that the heart should not beat more than 120 times per
minute during exercise, or the aging process can actually be
accelerated.
Do it outdoors for vitamin D
• Vitamin D - the ‘sunshine vitamin’ - manufactured in the body when the
skin is exposed to ultraviolet rays.
• Vitamin D is essential for good health and has anti-cancer, immuneboosting properties.
• Sunlight is the most reliable source.
• Vitamin D deficiency is widespread, affecting up to 40 percent of the
US female population and a billion Europeans, and is linked with
health problems including cancer, heart disease, diabetes, arthritis,
multiple sclerosis and osteoporosis.
Do it outdoors for Vitamin D
• Dark-skinned people require more sunlight than pale-skinned
people in order to get enough vitamin D and should take extra
care to get outside regularly.
• People who live in sunnier climates, especially if pale-skinned, will
need less sun exposure time than those in colder areas.
ACTIVITY:
Do high intensity exercise (jump rope, run fast in
place, sprint, etc) for no longer than 30-45 seconds
(or until you are huffing and puffing). Rest until your
breath levels, then do it again. Do this at least 3
times daily. If you can work in walks, runs, etc,
great. But at least getting this high intensity training
(H.I.T.) or burst training. “Go until you can’t. Rest
until you can.”
NEXT WEEK:
The S.A.D.