Strength, endurance, and proper nutrition are keys to vitality and staying young. Jack LaLanne claims people don't die of old age, they die of inactivity.

Physical activity improves health. A major cause of obesity and other chronic diseases is a lack of sufficient exercise.

What Happens When We Don’t Exercise

We can define fitness as the general capacity to adapt and respond favorably to physical effort. According to a study conducted by Dr. Steve Blair and associates in which 13,344 people were followed over an average of eight years, the death rate from all causes, regardless of age, for the least-fit group was 3.4 times higher for men and 4.6 times higher for women, than the most-fit.

What Happens When We Do Exercise

• Improved circulation, strength, endurance
• Increased metabolism
• Improved posture, balance and coordination
• Improved immune system
• Improved brain function
• Decreased risk of chronic diseases such as diabetes, heart disease and cancer
• Prevention or lowering of high blood pressure
• Increased bone mass which decreases risk of osteoporosis
• Better sleep
• Reduced back pain
• Relief of tension and stress
• Increased energy levels
• Less depression and anxiety
• Shorter recovery time after injury or illness
• Easier weight management

Motivation

Perhaps the best motivation for making lifestyle changes comes from example. Jack LaLanne and his wife Elaine, are true living testimonies of the value of regular exercise and healthy lifestyle.

LaLanne, bodybuilder and fitness teacher ever since the 1930’s, turned 93 on September 26, 2007. Jack, who still exercises 2 hours every day, claims that people don’t die of old age, they die of inactivity.

In an interview a few years ago, LaLanne stated, “They have even taken people in their 90's and put them on a weight training program and doubled their strength and endurance.”

Claiming, “I drink 6 or seven glasses of water a day. I also drink vegetable juice. And I have at least 5 or 6 pieces of fresh fruit everyday and 10 raw vegetables,” the 93-year-old takes no prescription medications.

Lalanne has worked out since his teens and used to mark birthdays with unusual feats such as swimming 1½ miles, handcuffed, and pulling 70 boats carrying 70 people, at the age of 70.

When asked if his long, healthy life may be due to genetics, he informs that his father died at the age of 50 and his mother at the age of 62.

His wife, who is in her 80’s, does push-ups, chin-ups, golfing, water skiing, and swimming.

Getting Started

Considering all the benefits of exercise and what can happen when we don’t, it makes sense to incorporate some aerobics and weight lifting into each week. Remember it doesn’t have to be all or nothing. Starting slowly will reduce the risk of injury and increase the likelihood that you will persevere. Any effort will provide benefits. If you can walk only 100 feet, then walk 100 feet but do it regularly. Strength, endurance, and flexibility are built slowly. As LaLanne says, it’s not what you do once in awhile, it’s what you do every day.

Don’t Overdo

Overdoing is a common cause of failure in exercise programs. Probably, the best way to prevent excess fatigue and injury is to make sure you stay within your target heart rate and pay attention to your body. Signs of exercise intolerance include:

• Irregular heart rate
• Difficulty breathing
• Nausea
• Lightheadedness
• Headache
• Weakness or shakiness
• Cramps
• Pale skin
• Flushed skin
• Tightness in the chest
• If any of these occur, stop your exercise program and seek medical care.

Warning

Exercise is relatively safe for most apparently healthy people but the risk of exercise-induced abnormalities does exist. Before starting any exercise program, consult your physician.

Sources:

Jack LaLanne website

Fitness and Wellness, Fourth Edition, by Werner W.K. Hoeger and Sharon A. Hoeger

Related Reading:

Doggy Fitness Exercise Checklist