On May 3, 2006, JAMA had an interesting article, ”Association of Long-Distance Corridor Walk performance with Mortality, Cardiovascular Disease, Mobility Limitation and Disability”, p. 2018-2026. My first impression of this tedious title was to ignore the article. However, it emphasizes one of the most critical aspects of health. Just as halitosis is better than no breath at all, ANY movement is better than no movement. In 30,975 ”community-dwelling” adults, 70 to 79 years of age, 52% women and 42% black, the ability to walk only 400 meters was highly statistically related to life versus mortality over the next 4.9 years. EACH ADDITIONAL MINUTE OF WALKING WAS ASSOCIATED WITH A 29% IMPROVEMENT IN LENGTH OF LIFE! The bottom line is you can’t afford the luxury of being a couch potato. You must move to live.
Many great consciousness leaders have emphasized the necessity of physical exercise. Paul Dudley White, the grand old cardiologist and physician of Eisenhower pushed bicycling as an exercise. Janet Travel, Kennedy’s physician was one of the leading myotherapists and encouraged Kennedy to use a rocking chair. George Sheehan was a great proponent of running. Kenneth Cooper was an all-round exercise enthusiast and created the concept of aerobic exercise. In elaborate studies, he demonstrated that a minimum exercise program was for 30 aerobics points each week.
Incidentally, not more than 10% of Americans get this minimum!! This minimum accomplishes about 50% of the health benefits of exercise. Sixty aerobics points is optimal and there is little evidence that a greater amount of exercise improves health more than the 60 points. Blood pressure, blood sugar, cholesterol and general well-being are the benefits of 60 aerobics points per week.
I have worked for over 32 years to obtain 60 aerobics points weekly.
Here are some ways of accomplishing this goal:
WALKING:
4 miles in 60 minutes == 11 points
5 miles in 75 minutes ==14 points
JOGGING:
3 miles in 36 minutes==11 points
4 miles in48 minutes==15 points
3 miles in 30 minutes==14 points
STATIONARY BIKE:
At 35 mph, one point per 3 minutes
RACQUETBALL:
10 points per 60 minutes
JOGGING ON A TRAMPOLINE:
120 steps/minute==1 point/4 minutes
180 steps/minute==1 point/3 minutes
240 steps/minute==1 point/2 minutes
YOGA, TAI CHI or QI GONG:
I estimate 5 to 8 points per hour
In addition to my planned exercise routine, I stand on a mini-trampoline 3 to 12 hours a day, while I work at my computer. It certainly beats sitting!! Personally, in addition to far more standing than sitting, I exercise a minimum of 90 minutes per day and most days 2 hours. In the long run, I consider physical exercise one of the top essentials for health as well as longevity. And there is overwhelming scientific evidence to support my belief that you must move to live. You can’t afford the luxury of being a couch potato. MYBA – MOVE YOUR BODY ABOUT!!
Norman Shealy, M.D., Ph.D. is the father of holistic medicine. He recommends autogenic focus (the basis of the Biogenics System) as part of your overall commitment to self-health. Register to download your FREE autogenic focus MP3 now.