Jeunesse Longevity TV – Episode 29 – Lifestyle – PART 6 – Physical activity


Welcome to our 29th episode of Jeunesse Longevity TV and the 6th episode of Healthy lifestyle My name is William Amzallag and I am generation Young Exercise: physical activity is a must! Physical activity is a priority, a natural state to which our body is designed and adapted. In this episode I will show you: How to appreciate the benefits of regular physical activity How to discover your personal motivation for becoming more active How you can challenge your excuses for not exercising How finding physical activities which will suit your needs How to frame an exercise program properly, and making time for workouts Regular physical activity can cut the risk of developing any major disease by HALF, Yes by half!! On the contrary sedentary lifestyle is now responsible for 10% of the world’s annual mortality. The risk of dying from any cause is 15% higher among the people who seat for 8 to 10 hours a day and rise to 40% for those who seat for 11 hours or more per day and the pattern is consistent for men AND women. You have to realize that human beings were built for movement and not for sitting long hours. Today we no longer hunt for food, we order takeout food for delivery. We don’t walk, we email! We can order what we want through internet and be delivered at home! Technological advances have replaced old-fashioned muscle power, and regular and natural physical activity is, today, hard to get. More and more schools are cutting back on physical education programs, rather than expending them. This is happening despite the fact that there are solid evidences that good physical programs can enhance academic performances. This has given rise to what we call a sedentary lifestyle which is defined as spending less than 10% of your daily calorie intake in exercise. Fortunately, the solution is fairly simple: Move, Move and move more! So why moving more is healthy? Even modest levels of physical activity can improve your health and there is no mystery as to why. During physical activity there is more oxygen in your blood, increased blood flow to your muscles and lungs. Also exercise release pain killers such as endorphins, which boost your sense of wellbeing. With regular exercise you can control your blood pressure, cholesterol and blood sugar, its reduces inflammation and can lower significantly your risks of chronic diseases as diabetes, cancer, cardio vascular diseases and auto-immune diseases. Over time regular exercise lead to increased stamina, better weight control, boost in mood, enhanced immune function. Resistance training protect your bones, improves sexual functions in men and women. It helps reduce cravings and withdrawal symptoms while people are quitting smoking. If this is not enough to convince you here is more: Exercise is good for your brain functions and your emotional state of mind. It reduces the risk of Alzheimer while increasing concentration and productivity. It is good for learning, and it eases anxiety and depression. It even reverses aging of the brain by releasing neuro transmitters, and growth factors. Bottom line: Physical fitness is good for each and every one of us, whatever our size and shape may be; there is no dispute that exercise is good for our bodies and minds and yet the vast majority of us get too little of it. So, understanding the potential benefit of regular exercise will help to motivate you in considering that regular exercise as something you WANT to do instead of viewing it as something you SHOULD do. Excuses We are experts when it comes to find excuses for not exercising! But few of those excuses are valid. The first excuse is, of course, ”I am too busy”, and the second one is the lake of knowledge about how to begin a program. The good news is: there are skills and strategies that can help people to around those barriers. With some creative thinking, you should be able to challenge and refute excuses one by one. For instances some people believe that only continuous exercise will yield health benefits: this is not true! Accumulating 20 to 30 mn over the course of the day, even if it is by routine exercise as taking the stairs can replace a 30mn aerobic session. In fact the key point is finding exercise that suit your style, your personal preferences and to choose forms of movements that suit you. To stay active you have to enjoy it and to get other benefits besides just the physical ones. If you like to run, run If you like to bike, bike If you like to dance, dance Don’t assume that you don’t like exercise just because you don’t like some particular form of exercise! For example if you like the social element, you will enjoy taking a class, or joining a walking club or jogging with a friend. If you don’t want to sweat you can choose yoga or Pilates If you want to do it alone you can choose jogging, swimming, cycling, weight training. If you have a competitive nature enjoy tennis or squash If you like teams, enjoy volleyball or basketball or soccer And if you like concentration choose martial arts or tai chi And remember: Every little bit of movement counts and exercise does not have to be done, all at ounce The goal is to get 30 mn of moderate aerobic activity accumulated every day, 5 days a week 10 mn is the minimum to do every day on a raw 48h is the maximum number of hours that you should go without exercising 10.000 is the recommendations for how many steps you should try to take per day Try to choose an activity that easily fit into your usual schedule Variety is the way to keep you persistent: do different type of movements on different days or change the intensity And finally you will develop an appreciation for the vitality that’s come from being fit and active My name is William Amzallag and I am generation Young See you at our next episode

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