We had a lot of fun learning which exercise gets the best results in the shortest amounts of time. We also had a lot expressions of commitment to doing exercise.
Remember, the most important thing is that you do exercise for life – much more important than what exercise you actually do. Having said that, here are some notes from the workshop.
Someone asked me: “Why are you teaching people to exercise? Don’t you fix spines?” My real objective is not to ‘fix spines’ – it’s to help people have the best health they can have. A healthy spine and nervous system is a key part of that… and so is exercise.
Some documented benefits of exercise
- Heart disease
- Immune Function
- Colon and breast cancer
- Blood pressure
- Psychological Benefits
- Anxiety and depression
- Above-average BMI –> hospital visits
- Increased fitness –> longer life with more energy, strength and less sickness
Some Exercise Ideas
- Walking / Running / Cycling
- Body Weight Exercises
- Gym membership
- Personal Trainer
- Body building
- Power lifting
- Olympic lifting
- BJJ / Wrestling
Research currently shows that high-intensity interval exercise is best for type-II diabetes and fat loss. One approach to that is called LifeSprints.
5 min walk
- 8 sec sprint
- 12 sec walk
Total of 25 min
Use stationary bike, water running etc if trouble with knees or back pain
A Simple Strength Program
It doesn’t take much. Here is a simple strength program that will take you 5-10 min to do – maybe even less when you start. You can do it just 3 times per week, every week day or every day if you want.
- Vitality Squats
- Vitality Pushups
- Vitality Curl-ups (or the ab wheel)
I’ll make a video of this sometime. For now, this should be enough reminder if you were at the workshop.
Remember, (almost) everyone will benefit from exercise. Just don’t put yourself in a dangerous position like using unstable furniture, and listen to your body – back off if it feels too much!
The Kettlebel Workout
And here’s the kettlebel workout as an alternative:
- Kettlebell Swings
- Turkish Getup
- Vitality Pushups
Again – it’s not what you do for 6 weeks or 6 months but 10, 20 and 30 years that counts!