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Exercise is good.  Muscle tone is good.  Use your muscles every chance you have, that's what they're there for.  This'll make you stronger.  Then everyday moving around, not just carrying things, will become easier, more natural and healthier.


The second leading preventable cause of death in America is poor diet and physical inactivity (see chapters Eating & Drinking and Vegan Diet).  The first is tobacco (see chapter Tobacco).  The third is alcohol (see chapter Alcohol).[43]


Use your arm muscles when carrying bags don't just keep your arms straight.  If you carry your groceries for a little exercise estimate how much you're carrying.  Watery liquids weigh 1kg per liter (40 fluid ounces weighs 2.6 pounds) and a can of beans, soup or similar around ½kg (1.1 pounds) each.  Balance the weight between your hands.


Exercise is an immense pleasure, it's 100% natural and it's free.  It keeps your body fat level in check and builds and maintains your muscle mass; your physical strength.


The key to starting to exercise is walking.  The key to starting to exercise is walking (in case you missed it).  You control the pace, it's safe to do at some level for almost everyone, it's a good buzz (from the endorphins generated), it's free to do, no special equipment is required (though sneakers and sweatsocks help heaps) and you can stop or rest when you want.  Find a store to walk to or a park or beach to walk around.  Say you walk at 4½kmph, put in an hour's walk and you've done 4½km.  If your toes blister in your sneakers then wrap tape, micropore works well, around them before setting off.  If your skin chafes on your inner thighs again tape it and continue to walk to health.


If you can afford it get an exercise bike.  They start at under $100 for something that will help you exercise up to a few $100s for a magnetic resistance type.  Start with short, regular, daily sessions.  Then gradually increase the length of your daily sessions.


If you can afford it, a treadmill is also exceedingly easy to start using, to get you fit, trim and healthy from the comfort of your own home.  If you want to get buff, not just fit & trim, then dumbbells, a barbell and weights start from a low cost.  Later upgrade by buying a weights bench.  Get a book on using weights correctly so you don't damage yourself and maximize the benefit from each of your weights sessions.  Do sets of reps.  Like with 5kg on each dumbbell, do 5 arm curls (see the book) then rest a moment, then repeat this another four times.


Sit-ups and press-ups are also excellent muscle building exercises that are easy to do at home each morning.  If you can't manage press-ups try being stiff to your knees rather than your feet.  When doing sit-ups don't pull on your neck instead place your hands by your ears or shoulders.


Stretching is excellent for your body.  Especially stretch after you exercise when your muscles are warmed up.  It's difficult to explain advanced stretching in detail without pictures.  We strongly recommend getting a beginners book on yoga.


Muscles grow by the muscle fibers breaking and regrowing larger.  This is the kind-of bruised feeling you get after exercising a lot.  You need to give yourself recovery time for this to happen.  Take a day off after every large exercise day.


If you come home sweaty, change your clothing and shower off.


Be aware of your breathing.  Breathe in through your nose.  For walking try, without using too much force, breathing in for four steps then out for four steps.  In, Left, In, Left, Out, Left, Out, Left.  For jogging try breathing in for two steps then out for two.


Use a GPS app with a GPS phone and you can easily measure the amount of exercise that you do.  Log it on your calendar so you can easily track your progress.


There's an immense Social pressure for women to be weak, fragile waifs thereby fitting their stereotypical gender role and needing even more the protection of men.  Fit and muscularly toned women are attractive, healthier, stronger, happier and live longer.  Their bodies also recover better from childbirth.


Get to an effort level that you are comfortable with then simply put in the time.  If you can follow this simple formula you'll get exercising healthily in no time at all and it won't be long before you can feel yourself getting fitter.


Say you're walking at a 4kmph pace, half an hour's walk gets in 2km, an hour's gets in 4km, 1½hr gets in 6km and a long, two hour walk gets in 8km.  Walking three days a week gets in 24km per week.  Having walked for one week is 24km walked, two weeks is 48km walked, three weeks is 72km walked, four weeks is 96km walked, eight weeks is 192km walked.  Keep it up.  The more time put in, the more exercise done, the fitter and stronger you'll be.


Women would want to be especially careful of becoming overweight because breasts previously overweight will forever then sag.


2-in-5 American adults are obese.  Obesity can cause heart disease, stroke, type 2 diabetes and certain type of cancer.[44]


Heart disease is the leading cause of death.  It is to blame for 1-in-4 deaths.[45]


Exercise strengthens your heart, lowers your blood pressure, helps you attain and maintain a healthy weight, works off stress, boosts your mood and self-esteem, and aids natural sleep.[46]