Exercise, Aspects of Fitness, Fun, Well Being and Aging

Part seven

I know the importance of exercise.  If I want to reach 100 years of age, then I cannot overlook the role of exercise.  Currently, the last age group category in running events ends at 99.  I want to change that number by having a category 100 to 109.  I intend to keep exercise as a major component in my life. In order to do that, exercise has to remain an important goal.

 For those of you who are not yet exercising because of injury or illness, let us start with a walking program to assist and facilitate living healthier and longer.  Consider this program:  1. Walk at least once every day 
2.  Walk to your favorite music  
 3.  Walk faster, farther more frequently 
4.  Walk wherever and whenever you can--do not sit   
5.  Keep a walking Journal to chart your progress   
6.  Set goals for yourself both short-term and long-term  
 7.  Reward yourself with nonfood for achieving those goals  
 8.  Walk with a friend , pet , or your horse   
9.   Practice moderation  at first 10  Practice positive thinking and deep breathing  during walking.

 The following is a definition of fitness. There are  six aspects of fitness  that include: 
1. endurance and cardio respiratory function, i.e. brisk walking, hiking, jogging ,running , bicycling, Aerobic classes,  cross-country skiing, swimming, rowing trampolining.   
2. strength and muscular development i.e. weight training, sprinting, swimming, tennis, rowing, yoga, isometrics, virtual arts, squash, basketball 
3. speed and reaction time, i.e. sprinting tennis, ping-pong, racquetball, Frisbee throwing, baseball, and Bo, martial arts, soccer, football 
4.  Coordination and balance, i.e., dancing, golf, sailing, yoga, squash, tennis, horseback riding ,Tai Chi, basketball, football, badminton, billiards, skating, martial arts,   
5.  flexibility i.e. dancing, stretching,  Tai Chi, meditation, yoga   
6.  neuromuscular relaxation, i.e. gardening, golf, Frisbee throwing, yoga, kite flying, martial arts,Tai Chi.

 Did you notice all the fun that you can have while been fit?  Just think how creative you can be incorporating the different aspects of fitness?  There are many options for you to consider.    Remember to have an adequate cool-down segment that includes stretching and relaxation, regardless of how light or hard you exercise.

How did you measure up when it came to evaluating your fitness?  Are you six out of six or hundred percent fit, according to the above criteria?  If not, you know what to do.

A few benefits ,and I mean just a few  benefits ,of exercise include: 
1. improves immune system functioning 
2.  helps you lose weight 
3.  reduces risk of heart disease 
4.  improves the body’s ability to use fat for energy during physical activity 
5.  helps the body resist upper respiratory tract infections 
6.  increases muscle strength 
7. reduces risk of developing high blood pressure 
8. improves coronary heart circulation 
9.  increases HDL the good cholesterol and reduces LDL or bad cholesterol 
10.   reduces risk of developing type II diabetes 
11.  reduces anxiety 
12.  slows the rate of osteoarthritis 
13.  enhances sexual desire, performance and satisfaction 
14.  improves quality of sleep 
15.   Reduces the risk of developing prostate, breast and colon cancer 
16. reduces the risk of developing a stroke 
17. helps alleviate depression 
18. helps with relaxation 
19. reduces against creeping obesity 
20. improves general mood 
21.  Helps in maintaining an independent lifestyle 
22. improves overall quality of life.

And if you exercise, you cannot lose.  Be like the caveman and be active.  The caveman did not die from cardiovascular disease, stroke, diabetes or cancer.  The caveman likely died from infection.  Thank goodness we have medicine to deal with infection. If you are active you are going to be productive. Good luck, and live long and healthy.  Remember, about 70% of what happens to you is because of you and not genetics. The choice is yours and yours alone.

Secretariat and I are off to Stinson Beach for our half marathon on Saturday.  After that run, we will visit The Depot Bookstore and Café in Mill Valley to drop off more of “It Has Nothing to Do with Age. “