We are under exer­cised as a nation. We look instead of play. We ride instead of walk. Our exis­tence deprives us of the min­i­mum of phys­i­cal activ­ity essen­tial for healthy living.

Prin­ci­ple 4
Exer­cise – The Key to Achievement

From Kennedy to Obama we were warned about exer­cise.  Kennedy told us what we needed to do and Obama is try­ing to fig­ure out a way to pay for our not doing it. 

So we have cov­ered the basics of how to breathe, the impor­tance of vit­a­mins, amino acids, min­er­als and antiox­i­dants, what and how to eat. Now we need to move. Get that body into motion. Exercise is the  sec­ond method by which the lym­phatic sys­tem is stim­u­lated and it also acti­vates deep breath­ing.   

As chil­dren grow­ing up, exer­cise was play. We walked every­where, rode our bikes and skate­boards, played sports and games.  We ran until we were fam­ished by the time din­ner came along.  Then as we grew older with new respon­si­bil­i­ties, sit­ting down and con­tem­plat­ing our moves through life begin to take prece­dent, because nobody told us exer­cise is more then play, it is essen­tial for our health.

The body should have at least 30 min­utes of con­tin­u­ous exer­cise daily and we all should have walked 10,000 steps before we go back to bed again. The best way to mon­i­tor your progress is to pur­chase a lit­tle pedome­ter. Set  up the pedome­ter and wear it on your hip from the time you wake up to the time you go to bed. Many of us will find 10,000 steps dif­fi­cult at first, so the next best thing is to walk for 15 min­utes in one direc­tion and then return home. Regard­less of the num­ber of steps you have taken in a day, you need a min­i­mum 30 min­utes of daily con­tin­u­ous (Aer­o­bic) exer­cise. You can take a break dur­ing the week­ends, which will make it five (5) days, but you should try to adhere to this sched­ule for the first two weeks to the best of your abil­ity.  This is a lifestyle not a boot­camp, so work as hard as is com­fort­able.  This is a doable exer­cise.  You don’t have to stop at 30 min­utes, but don’t go for longer then an hour on a reg­u­lar basis.  The lit­tle pedome­ter is a huge tool in the bat­tle of weight loss and fit­ness.

  The next thing we need to do is push-ups. The rea­son being that after the Leg Mus­cle Group, The Back Mus­cle Group is the largest in the body.  By build­ing up the largest Mus­cle Groups in the Body, you are rapidly becom­ing a fat burn­ing machine. For seniors that are uncom­fort­able with push-ups, they may press against any sturdy wall while stand­ing for a period of 10 sec­onds daily.  Rest for 10 sec­onds and then do this exer­cise again.  They may also use this posi­tion for mod­i­fied push-ups.   Remem­ber, this is a nat­ural buildup of under­used muscles.  

Mod­i­fied Push Up

 Do not sup­ple­ment with pro­tein or mus­cle build­ing sup­ple­ments until you achieve your weight loss goal. Water Rich Foods will pro­vide your body with all the nutri­ents it needs.  Do as many push ups as is slightly uncom­fort­able and you are done for the day. If you are unable to do eight (8) full pushups, bend your knees to the floor using them as a pivot point and cross your ankles. — Push ups should only be done five (5) days a week. It is impor­tant that you give your Mus­cles recov­ery time. Do every­thing except drink alco­hol to insure you get seven (7) hours of sound sleep each night.  By no means do you have to stop here.  

 Alco­hol is the enemy of any­one try­ing to lose weight, not just because of the empty calo­ries as it is for the way the liver and kid­ney spend almost all of their energy metab­o­liz­ing the alco­hol and ignore the fat and tox­ins you are try­ing to burn. This is why chronic alco­holics have what is called a fatty liver. Fat just stays in the organ because there is no energy to metab­o­lize it.

Please check back often as more infor­ma­tion is being added every week.  Your com­ments are greatly appre­ci­ated.  I have pro­vided you with the four basic prin­ci­ples of Healthy Longevity.  The rest is up to you. 

Be sure to print out the Sum­mary page for a ref­er­ence.

Attempt to Walk 10,000 steps daily until you can – Optional Buy a pedome­ter
Walk or exer­cise at least 30 min­utes daily  a min­i­mum of 5 times a week
Do as many pushups as pos­si­ble (1 set after walk­ing or exer­cise) 5 times a week
Get 7 hours of sleep daily

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