PHYSICAL EXERCISELife is motion
Nothing causes as much damage to our body as long physical inactivity– Aristotle, an ancient Greek philosopher
Physical effort is vital for the proper functioning of our heart, muscles, and circulatory system, for the effective removal of waste and toxins, and for the enhancement of our whole body’s efficiency. Exercise helps us to better assimilate the energy we acquire from the natural environment. It is good for everybody – young and old. It is especially important for ill people. An ill body needs much more physical activity than a healthy one. Those who suffer from heart disease and circulatory problems or adversely react to barometric pressure changes, magnetic storms, solar radiation, etc. should regularly exercise and strengthen their body enough to withstand all these factors.
We should understand one simple truth: A physically active lifestyle not only protects us from becoming ill but also helps to eliminate many disorders we already have. What stops us from exercising? It is the old laziness.
If your way of thinking is “I have so many things to do, there is no time for exercise”, it is time to change it. Convince yourself that exercise is as important as food for your muscles, internal organs, and brain. Physical inactivity makes us weak, ill, and prematurely aged.
Among the great variety of physical exercises, I would like to focus your attention on the healing walk, the healing run, and barefoot walk.
The healing walk
Walking is rightly called the king of exercise. No other exercise brings such harmony to the functioning of our muscles. It does not require any special attire or equipment; it can be done at any time and in any kind of weather. A daily walk, even 0.5 to 2 miles (0.8 to 3.2km) long, wonderfully stimulates our heart muscle and circulatory system. It is best to walk in the woods or a park; if that is not possible, we can even walk along a hall or balcony. During a walk, we should be relaxed and think about the fact that, with every step, our blood circulating through the blood vessels cleanses and nurtures our body. We can practice creating positive mental stereotypes by repeating, “I am healthy and strong, I am young and beautiful, I have a lot of energy” as we take each step. When we walk for healing, it is important not to become tired. We should feel light and refreshed. The intensity of the exercise can be increased slowly and gradually. For example:
A slow walk, 20-30 minutes twice a day
A fast walk 0.5-2 miles (0.8-3.2 km) every day
2.5-6 miles (4-10km) every day
The healing run
Spartans used to say: “If you want to be strong – run; if you want to be healthy – run; if you want to be wise – run.”
The healing run strengthens the walls of our blood vessels, lowers blood pressure and cholesterol levels, enhances our gastrointestinal system, and strengthens the spine, joints, and muscles. Running is one of the best ways to build up our immunity against infections and to preserve our vigor and health. The benefits of running have been known for many years.
There have been examples of heart problems caused by intensive running exercises. However, the problems can only arise if we do not take into account our body’s specific abilities and break the rule of gradual increase in intensity, important in any physical exercises. Some people’s objective is not health improvement but quick weight loss. Their unfit and polluted body cannot bear the strain of intensive running exercise. We should acquire the habit of moderation in everything – eating, drinking, exercising, etc.
What rules should we follow in our running to feel refreshed, youthful, and healthy?
- 1. Use only well-fitting footwear with correctly shaped soles.
- 2. Run on the ground or grass – they absorb shocks; it strengthens your muscles and joints. Running on paved surfaces may cause damage and inflammation of your joints.
- 3. If you have not exercised much lately, run and walk alternately. Run 30 yards (27.5m) at a time and then walk for a while (do not strain your body).
- 4. Don’t push yourself too much; relax your muscles and make your steps short. It is not distance that counts but the way all your muscles are exercised. The slight shocks on your heels move up the stream of blood in your veins. It works like a massage, strengthens the walls of your blood vessels, and prevents cholesterol and salts from forming deposits in your blood vessels and joints.
- 5. Dress warm in order to cause sweating – it helps in cleansing your body.
- 6. After exercising, lie down for about half the time you exercised. Place your legs above the heart level. In the standing position, 70% of the blood is below the heart level, and it is not easy for the heart to pump it upwards. When you run, your blood has to be pumped even faster. That is why you should let your heart rest after the exercise.
- 7. If you run in the evening, do it 2-3 hours after a meal.
- 8. Running should be a joyful exercise and not a chore.
- 9. It is better to exercise individually. Everybody’s health and fitness are different and allow different speed and intensity of running. Beginners running with a group of well-exercised people, and trying to keep the same pace, can actually cause damage to their health.
- 10. Run every other day to maximize the healing effect of the exercise.
Read more on on page 68
Buy"Can We Live 150 years?"by Mikhail Tombak now!