Total Health Breakthroughs: Free Natural Health Newsletter and Alternative Health Articles

In Wednesday’s issue of THB Undercover we discussed the myth that exercise is the key to weight loss. It is a myth that has been promoted, in part, by the food companies, who want you to believe that you can eat anything and as much as you want… as long as you exercise.

Exercise can certainly benefit your weight-loss efforts. But it only accounts for about 20% of the equation. The foods and nutrients you put in your body are far more important. Exercise is simply no match for a bad diet.

However, exercise is a powerful and effective way to prevent disease. It can improve your immunity. It helps to lower stress. It can even improve your memory and cognition. And an active life most certainly helps to maintain your youth and increase longevity.

And on that note…

Doctors have discovered that regular exercise keeps your DNA young…

Every time your cells divide, a small portion of your DNA is lost. This is the section at the end of the chromosome, called the telomere. As you age, the telomere gets shorter and shorter. Finally, it disappears and the cell stops dividing and dies.

Physical aging occurs as more and more cells reach the end of their telomeres and die. As the process accelerates, your muscles get weaker, wrinkles appear and eyesight fades. Eventually the organs begin to fail and death occurs. Such is the nature of life.

You cannot avoid your telomeres getting shorter and shorter as time goes by. But the good news is that your habits and lifestyle can dramatically influence the speed at which it occurs. And one way to slow down the process is to exercise.

Several studies have shown a clear association between activity levels and the length of your telomeres. Those who exercise regularly, literally have “younger” DNA in their cells.

One study looked at middle-aged German track and field athletes compared to sedentary subjects of the same age. The researchers discovered not only longer telomeres in the athletes, but also increased levels of telomerase (an enzyme that inhibits cell division).

Another study of 2,401 twins showed a similar relationship between telomere length and how much exercise the subjects got over a 10-year period.

The subjects who exercised moderately – about one to two hours a week – had telomeres that were five to six years “younger” (meaning they were longer) than the subjects who were mostly sedentary. Those who did even more exercise – about three hours per week – had telomeres that were about a decade younger than their sedentary counterparts.

And it is never too late to start…

If you have ever thought to yourself, “I’ve been inactive for so long, what good will exercise do me now?” The answer is: a lot! It is never too late to get in shape, and even if you have been inactive for decades.

A 2007 study revealed that those who start exercising after 40 reduce their risk of heart disease by more than half, compared to those who remain inactive. The German researchers who conducted the trial discovered that people who were inactive between the ages of 20 and 39, but started exercise at 40 cut their chances of heart disease by 55%. Not surprisingly, the benefit was greatest for those who became “very active.”

Another study, published in Circulation looked at the mortality rates in men with varying levels of activity. The men who were most active had a 32% reduction in mortality rate compared to those that were sedentary.

And here is an even more interesting finding. A subset of the “active” men only began exercising around the age of 50, but kept it up for ten years. The researchers discovered that these men had the same mortality rate as men that were highly active for most of their life.

The results are clear: Exercise will make you younger. It will make you healthier. And it is never too late to start!

Guidelines to live by…

So you want to build a strong heart and powerful lungs, reduce your body fat, increase your energy, and improve your overall health in the shortest amount of time? Here are some general guidelines when choosing an exercise routine:

• Do things that you enjoy. You’re more likely to stick with it if you don’t dread the activity.  It also helps to find a partner you can work out with.

• Focus on activities that challenge your heart and lungs, while building muscle at the same time. This would include sprinting, cycling with resistance, bodyweight calisthenics, weight training, martial arts and other sporting activities.

• If you lift weights, select functional exercises that work multiple muscle groups and call on your stabilizing muscles. Exercises that isolate the muscles and joints invite injury and detract from your functional strength.

• Focus on the intensity of your exercise more than the duration. Engage in intervals of intense activity followed by brief periods of recovery. As you become accustomed to the activity, gradually increase the intensity.

• Cross-train. No matter how good an exercise is, you shouldn’t do the same thing every day. Vary your routine.  This will not only keep your workouts interesting, it will ensure that you continue to progress.

If you are not currently active, make a commitment to get moving. It will reduce your stress. Improve your creativity and productivity. And it will do wonders for your healthy longevity.

To Your Health,

Jon Herring
Editorial Director
Total Health Breakthroughs

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