A. The Problem
No one likes to hear this, but it's true: If you don't move, you die. Exercise fundamentally changes every system and function in your body. First and foremost, exercise is about circulation: not just blood circulation, but every circulation system in the body (including lymph circulation). Exercise makes the heart grow stronger. Exercise lowers blood pressure. Exercise relieves constipation. Exercise increases bone density. The list of benefits goes on and on.
B. Program for Dealing with the Problem
You need to cross-train for maximum benefit. That means: you need to do aerobic exercise, weight training, and stretching.
C. General Recommendations
Aerobic exercise should be be practiced every other day. By definition, aerobic exercise:
- is continuous (non-stop).
- lasts at least 12 minutes, preferably 20 minutes or more. The key is to exercise longer, not harder.
- has a comfortable pace, not so fast that you can't talk during it if you want.
- involves your leg muscles.
- Weight training should also be practiced every other day. Alternate your days with aerobic exercise. You can go to a gym or use a machine at home.
- Stretching should be done every day. It is an invaluable part of your aerobic and weight training sessions to prevent injuries. It's also great exercise on its own. In addition to helping prevent injuries, stretching also:
- lubricates your joints.
- squeezes lymph through your body
- revitalizes the discs in your spine.
Yoga is spectacular for stretching in that it stretches every part of your body and is renowned for its ability to relieve stress and depression. I can't recommend it highly enough.
D. Recommended Products