Anti-Aging Part II

In the last column we discussed dietary factors and their impact on health. This time the effect of exercise as well as rest and relaxation on well- being will be considered.
Research indicates that 15% of heart disease, 19% of strokes, 10% of hypertension, 14% of colon cancer, 11 % of breast cancer, 16% of type II Diabetes, 18 % of osteoporosis can be attributed to inactivity. As well as disease prevention, other benefits of regular activity include: decreased body fat; increased muscle mass; increased core strength; increased muscular strength, bone strength and joint stability; increased resting metabolism; increased balance, coordination and agility; reduction in depression, anxiety and stress; as well as reduction in risk of premature death.
The “Physical Activity Guide to Healthy Active Living” as introduced by Health Canada recommends endurance, strength and flexibility components as part of wise choices for physical activity to improve health.
Some studies suggest that 45- 60 minutes three times weekly or alternately 20-30 minutes 5-7 times weekly of moderate intensity physical activity are minimum requirements for activity to benefit the heart, lungs and the circulatory system. The 30 minutes does not need to be continuous.
Resistance training 2-4 days per week consisting of 1 set of 8-12 repetitions for the entire body helps maintain and develop muscular and bone strength, improve posture and endurance.
Flexibility activities 4-7 days per week involving stretching, bending and reaching of all major muscles groups keeps muscles relaxed and joints mobile.
One source recommended that walking 10 km per week preserves your brain size and protects your memory.
Rest and relaxation are advocated to recharge and refocus. The general recommendation is 7-9 hours per night to reap the benefits of stage 4 sleep, the most nourishing and restorative level. Lack of sleep can lead to heart disease, cognitive impairment, weight gain, diabetes, depression, immune system dysfunction including hormonal disturbances such as thyroid.
Balance between activity and rest is an ongoing challenge as are many factors to maintain moderation in our lives on a daily basis. May we choose wisely.


This information is provided by Pat Stapley Chase to help educate and stimulate consideration on life style habits for anti aging and enhanced quality and performance in life.

Pat has received her PhD in Natural Health. Courses covered include Human Energy, Holistic Human development, Body and Mind Health, Herbology, Homeopathy, Cancer prevention, Toxicity and Holistic Nutrition.