With so much going on lately, it can be challenging to find and make time to move out doors and stay or be involved in and exercise routine or regiment. But just a few days and 1 hour or more a week can have substantially beneficial effects, meant to beat the deems of a job, stress and activities that keeps one indoors.
With what has been shared on the form of the importance of a strong and regulated diet as well as detoxing and meditation to avoid manipulation and attack of out side influence's, I believe it's relevant to include some some form physical activity as a partner to bring balance of the internal regiment . Whats more important now more than ever is place to conduct this activity for peace of mind, calm, and relaxation . And that bringing a companion is always a good idea, and or a second density friend for sharing the activity's, as well.
I also realize that care must taken of where, when, and making sure that safety stays and predominates your agenda as to the activity's of a good and constant program for health and mental well being. Getting out in nature or areas where the energy makes for clam, with a peaceful setting can have beneficial and have lasting effects against and during the constant battle's of said dark forces.
Whether it's kicking a soccer ball, walking, jogging, biking, bicycle riding, swimming, aerobics, yoga, stretching, all will might and should involve some form of heavy breathing. This can be beneficial to the practicing for the breathing techniques for the EEH program as well, but not a replacement nor meant to be.
A good exercise program will also aid with benefits to long and restful sleep which is needed so the body can repair and the soul can rest. A recharge of the batteries if you may. ;D
There are 1,440 minutes in every day. Schedule 30 of them for physical activity!
Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.
Exercise and immunity
Suffering from yet another cold? Feeling fatigued all the time? The answer may be as easy as taking a daily walk or following a simple exercise routine a few times a week. Exercise not only helps your immune system fight off simple bacterial and viral infections, but it may actually decrease the incidence of illnesses such as heart disease, osteoporosis, and cancer.
How does exercise cause a boost in your immune system? There are several theories.
Physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance of a cold, flu, or other airborne illness) and may flush out cancer-causing cells (carcinogens) by increasing output of wastes, such as urine and sweat.
Exercise sends antibodies and white blood cells (the body's defense cells) through the body at a quicker rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The increased rate of circulating blood may also trigger the release of hormones that "warn" immune cells of intruding bacteria or viruses.
The temporary rise in body temperature may inhibit bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.)
Exercise slows down the release of stress-related hormones. Stress increases the chance of illness, so physical activity could reverse this factor.
While all this is good news for those who already exercise, do not "overdo" physical activity. People who already exercise regularly are cautioned not to develop too vigorous a workout program in the hopes of increasing the immunity benefits. Heavy, long-term exercise (such as marathon running and intense gym training) could actually decrease the amount of white blood cells circulating through the body and increase the presence of stress-related hormones.
Studies have shown that the people who benefit most from starting (and sticking to) an exercise program are those who go from a sedentary ("couch potato") lifestyle to a moderately energetic lifestyle. A moderate program can consist of:
Bicycling with the children a few times a week
Daily 20 - 30 minute walks
Going to the gym every other day
Playing golf regularly
So, while we don't know exactly how and why exercise increases your immunity to certain illnesses, we do know that exercise helps. It decreases our chances of developing heart disease and osteoporosis and may help us avoid those nagging coughs and colds.
Exercise can help us feel better about ourselves, just by making us feel more energetic and healthier. So go ahead, take that aerobics class or go for that walk -- and feel better and healthier for it.
References
Ivker RS. Chronic sinusitis. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 19.
Barrett B. Viral upper respiratory infection. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 20.
Hewitt MJ. Writing an exercise prescription. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 90.
Miller A. Recreational infections. In: Cohen J, Powderly WG, Berkley SF, Calandra T, Clumeck N, Finch RG. Infectious Diseases. 2nd ed. Philadelphia, Pa: Mosby; 2004:chap 89.
Update Date: 5/5/2008
Updated by: Linda Vorvick, MD, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
Exercise and stress reduction
Can exercise help reduce a person's stress level?
Answer:
Yes. Research has found that there are mental health benefits from exercise, including reduced stress and increased confidence for those who exercise regularly -- even 20 minutes a day. Exercise helps you improve your overall health. It also reduces your risk of developing chronic (life-long) conditions such as heart disease, and may help prevent dementia and some forms of cancer.
Alternative Names
Stress reduction and exercise
References
U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans. Accessed February 22, 2009.
Agerter DC, Rasmussen NH, Sutor B. Depression. In: Rakel RE, ed. Textbook of Family Medicine. 7th ed. Philadelphia, Pa: Saunders Elsevier;2007:chap 58.
Larzeiere MM, Jones GN. Primary Care: Clinics in Office Practice. Wellness. 2008;35.
Update Date: 2/22/2009
Updated by: Linda Vorvick, MD, Family Physician, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
Stress and anxiety
Also, find healthy ways to cope with stress. For example:
Eat a well-balanced, healthy diet. Don't overeat.
Get enough sleep.
Exercise regularly.
Limit caffeine and alcohol.
Don't use , cocaine, or other recreational drugs.
Learn and practice relaxation techniques like guided imagery, progressive muscle relaxation, yoga, tai chi, or meditation. Try biofeedback, using a certified professional to get you started.
Take breaks from work. Make sure to balance fun activities with your responsibilities. Spend time with people you enjoy.
Find self-help books at your local library or bookstore
With what has been shared on the form of the importance of a strong and regulated diet as well as detoxing and meditation to avoid manipulation and attack of out side influence's, I believe it's relevant to include some some form physical activity as a partner to bring balance of the internal regiment . Whats more important now more than ever is place to conduct this activity for peace of mind, calm, and relaxation . And that bringing a companion is always a good idea, and or a second density friend for sharing the activity's, as well.
I also realize that care must taken of where, when, and making sure that safety stays and predominates your agenda as to the activity's of a good and constant program for health and mental well being. Getting out in nature or areas where the energy makes for clam, with a peaceful setting can have beneficial and have lasting effects against and during the constant battle's of said dark forces.
Whether it's kicking a soccer ball, walking, jogging, biking, bicycle riding, swimming, aerobics, yoga, stretching, all will might and should involve some form of heavy breathing. This can be beneficial to the practicing for the breathing techniques for the EEH program as well, but not a replacement nor meant to be.
A good exercise program will also aid with benefits to long and restful sleep which is needed so the body can repair and the soul can rest. A recharge of the batteries if you may. ;D
There are 1,440 minutes in every day. Schedule 30 of them for physical activity!
Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.
Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.
The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.
Exercise and immunity
Suffering from yet another cold? Feeling fatigued all the time? The answer may be as easy as taking a daily walk or following a simple exercise routine a few times a week. Exercise not only helps your immune system fight off simple bacterial and viral infections, but it may actually decrease the incidence of illnesses such as heart disease, osteoporosis, and cancer.
How does exercise cause a boost in your immune system? There are several theories.
Physical activity may help by flushing bacteria out from the lungs (thus decreasing the chance of a cold, flu, or other airborne illness) and may flush out cancer-causing cells (carcinogens) by increasing output of wastes, such as urine and sweat.
Exercise sends antibodies and white blood cells (the body's defense cells) through the body at a quicker rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The increased rate of circulating blood may also trigger the release of hormones that "warn" immune cells of intruding bacteria or viruses.
The temporary rise in body temperature may inhibit bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.)
Exercise slows down the release of stress-related hormones. Stress increases the chance of illness, so physical activity could reverse this factor.
While all this is good news for those who already exercise, do not "overdo" physical activity. People who already exercise regularly are cautioned not to develop too vigorous a workout program in the hopes of increasing the immunity benefits. Heavy, long-term exercise (such as marathon running and intense gym training) could actually decrease the amount of white blood cells circulating through the body and increase the presence of stress-related hormones.
Studies have shown that the people who benefit most from starting (and sticking to) an exercise program are those who go from a sedentary ("couch potato") lifestyle to a moderately energetic lifestyle. A moderate program can consist of:
Bicycling with the children a few times a week
Daily 20 - 30 minute walks
Going to the gym every other day
Playing golf regularly
So, while we don't know exactly how and why exercise increases your immunity to certain illnesses, we do know that exercise helps. It decreases our chances of developing heart disease and osteoporosis and may help us avoid those nagging coughs and colds.
Exercise can help us feel better about ourselves, just by making us feel more energetic and healthier. So go ahead, take that aerobics class or go for that walk -- and feel better and healthier for it.
References
Ivker RS. Chronic sinusitis. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 19.
Barrett B. Viral upper respiratory infection. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 20.
Hewitt MJ. Writing an exercise prescription. In: Rakel D. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 90.
Miller A. Recreational infections. In: Cohen J, Powderly WG, Berkley SF, Calandra T, Clumeck N, Finch RG. Infectious Diseases. 2nd ed. Philadelphia, Pa: Mosby; 2004:chap 89.
Update Date: 5/5/2008
Updated by: Linda Vorvick, MD, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
Exercise and stress reduction
Can exercise help reduce a person's stress level?
Answer:
Yes. Research has found that there are mental health benefits from exercise, including reduced stress and increased confidence for those who exercise regularly -- even 20 minutes a day. Exercise helps you improve your overall health. It also reduces your risk of developing chronic (life-long) conditions such as heart disease, and may help prevent dementia and some forms of cancer.
Alternative Names
Stress reduction and exercise
References
U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans. Accessed February 22, 2009.
Agerter DC, Rasmussen NH, Sutor B. Depression. In: Rakel RE, ed. Textbook of Family Medicine. 7th ed. Philadelphia, Pa: Saunders Elsevier;2007:chap 58.
Larzeiere MM, Jones GN. Primary Care: Clinics in Office Practice. Wellness. 2008;35.
Update Date: 2/22/2009
Updated by: Linda Vorvick, MD, Family Physician, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
Stress and anxiety
Also, find healthy ways to cope with stress. For example:
Eat a well-balanced, healthy diet. Don't overeat.
Get enough sleep.
Exercise regularly.
Limit caffeine and alcohol.
Don't use , cocaine, or other recreational drugs.
Learn and practice relaxation techniques like guided imagery, progressive muscle relaxation, yoga, tai chi, or meditation. Try biofeedback, using a certified professional to get you started.
Take breaks from work. Make sure to balance fun activities with your responsibilities. Spend time with people you enjoy.
Find self-help books at your local library or bookstore
