dlmillerxtarzan@cox.net
Twenty-three hundred years ago, Aristotle concluded that, more than anything, men and women seek happiness. Happiness can be a goal all by itself. But beauty, money, power and good health are sought after because we expect those things will make us happy. Our best experiences are things that can make us happy.
For instance, physical activity - walker's high - can help create happy moments. What really makes people happy is feeling good bout our lives. It is not just matter of loosing a few pounds, it is a matter of having a choice to have a life worth living. It's all about freedom of choice. It is up to you how you approach your daily life. Do you have a positive attitude?
Victoria University of Wellington, in New Zealand, did a recent analysis of studies of four-hundred thousand people, in sixty-three countries. They found that the people that were able to make their own choices about how they lived their lives enjoyed the highest level of happiness. Another similar survey revealed that people that lived in what they considered a "safe" place, were among the happiest people. Both of these large group studies proved that if people believed they had the freedom to follow their dreams, they led happier lives. Fear is that little, dark room where negatives are developed.
Years ago I read that the capacity for happiness may be as important for success of the human species as opposable thumbs. The article pointed out that it was important for motivational reasons that we maintain a positive mood most of the time. Having an optimistic state of mind is a prerequisite for obtaining such goodies as food, shelter and social support. A positive attitude may motivate human sociability, creativity, and activate a strong immune response to infection. Having both a good mental and physical attitude is a big step toward happiness.
Our opposable thumbs are taking many of us on fantastic, enjoyable adventures, for many hours, everyday of our lives. That could be why computer games often utilize "joy sticks." For many, our thumbs are the most physically fit part of our body, because of the many hours spent playing games.
Our thumbs need a break! Three or four times a week, get up from the chair or couch and take those thumbs on a ten or fifteen minute walk or swim. You will find that it does not take long for your fitness level to improve. You will be happier - more invigorated - and you might even be a better game player.
If you like my blogs, order my fitness book at http://www.denny-miller.com/order-form.pdf
Thursday, August 29, 2013
Wednesday, August 21, 2013
ME TARZAN! Posted Friday, August 23, 2013
dlmillerxtarzan@cox.net
LET'S TALK ABOUT EXERCISE MYTHS...
#1 - NO PAIN - NO GAIN! WRONG! This is for athletes only. The 99.999% of us can exercise without pain and we can gain strength, flexibility, endurance, have better balance, a stronger immune system, sleep better, have more energy and can enjoy a healthier and happier lifestyle.
#2 - People who workout with weights lose their flexibility; they become muscle bound. WRONG! Stretching before and after strength training prevents muscle tightness. Do the exercise using the full range of motion.
#3 - Doing progressive resistance exercises can improve aerobic fitness. WRONG! Aerobics (stair climbing, jogging, cycling, rowing, skipping rope) requires using the large muscle groups of the body for a continuous period of time to raise the heart rate to a prescribed training rate for at least twelve minutes, and up to an hour each session. Weight training is more for increasing muscle strength rather than endurance.
#4 - Use this "newest" exercise contraption for just a few minutes a day, for a short period of time and you will be amazed by the results. WRONG! You need to develop a regular exercise routine, working up to thirty minutes each time, for an extended period of time, to see results. It does not happen over night.
#5 - Go for the burn to strengthen and tone your muscles. WRONG! Many repetitions of an exercise, using light weights, only fatigues the muscles. The burn is caused by a build up of lactic acid and other toxins in the muscle and lack of oxygen to the muscle. If you do not progressively increase the resistance (add weight) and keep the repetitions in each set between six and fifteen, you muscles will not gain strength.
#6 - Women that work out with weights will get huge, bulging muscles. WRONG! Testosterone is needed for muscle bulk and women do not have enough testosterone. Women body builders, who have bulging muscles sometimes use muscle growth hormones, steroids, to achieve that muscular look. They can also have increased body hair and a change in their voice. Those steroids have proven t be injurious to those that use them...both male and female.
#7 - When we stop exercising with weights, our muscles turn to fat; and when we use weights our fat turns to muscles. WRONG! Fat and muscles are two different tissues. They will never turn into a different tissue. When we lose weight and improve our muscle tone, we look like our fat has turned into muscle.
#8 - If your primary goal is to lose weight (FAT), jog at 60% TO 80% of your heart rate reserve. WRONG! Walking (between moderately and briskly) up to an hour at 50% to 60% of your heart rate reserve will burn 80% Fat and 20% Carbs. You will put less stress on your feet, ankles, knees, and hips and there is much less chance of injury.
My next blog will post on Friday, August 30, 2013. I have been posting for two months. How are you doing? Stay healthier!
LET'S TALK ABOUT EXERCISE MYTHS...
#1 - NO PAIN - NO GAIN! WRONG! This is for athletes only. The 99.999% of us can exercise without pain and we can gain strength, flexibility, endurance, have better balance, a stronger immune system, sleep better, have more energy and can enjoy a healthier and happier lifestyle.
#2 - People who workout with weights lose their flexibility; they become muscle bound. WRONG! Stretching before and after strength training prevents muscle tightness. Do the exercise using the full range of motion.
#3 - Doing progressive resistance exercises can improve aerobic fitness. WRONG! Aerobics (stair climbing, jogging, cycling, rowing, skipping rope) requires using the large muscle groups of the body for a continuous period of time to raise the heart rate to a prescribed training rate for at least twelve minutes, and up to an hour each session. Weight training is more for increasing muscle strength rather than endurance.
#4 - Use this "newest" exercise contraption for just a few minutes a day, for a short period of time and you will be amazed by the results. WRONG! You need to develop a regular exercise routine, working up to thirty minutes each time, for an extended period of time, to see results. It does not happen over night.
#5 - Go for the burn to strengthen and tone your muscles. WRONG! Many repetitions of an exercise, using light weights, only fatigues the muscles. The burn is caused by a build up of lactic acid and other toxins in the muscle and lack of oxygen to the muscle. If you do not progressively increase the resistance (add weight) and keep the repetitions in each set between six and fifteen, you muscles will not gain strength.
#6 - Women that work out with weights will get huge, bulging muscles. WRONG! Testosterone is needed for muscle bulk and women do not have enough testosterone. Women body builders, who have bulging muscles sometimes use muscle growth hormones, steroids, to achieve that muscular look. They can also have increased body hair and a change in their voice. Those steroids have proven t be injurious to those that use them...both male and female.
#7 - When we stop exercising with weights, our muscles turn to fat; and when we use weights our fat turns to muscles. WRONG! Fat and muscles are two different tissues. They will never turn into a different tissue. When we lose weight and improve our muscle tone, we look like our fat has turned into muscle.
#8 - If your primary goal is to lose weight (FAT), jog at 60% TO 80% of your heart rate reserve. WRONG! Walking (between moderately and briskly) up to an hour at 50% to 60% of your heart rate reserve will burn 80% Fat and 20% Carbs. You will put less stress on your feet, ankles, knees, and hips and there is much less chance of injury.
My next blog will post on Friday, August 30, 2013. I have been posting for two months. How are you doing? Stay healthier!
Friday, August 16, 2013
THE WILL OF RIGHTS Posted August 16, 2013
dlmillerxtarzan@cox.neto
It is important that you establish your own WILL OF RIGHTS! It is your personal declaration of independence!
In previous blog posting, I have suggested ways for you to start moving toward a healthier body, mind and life style. Have you?
I have talked about stretching, swimming and walking, without pain. Hopefully, you have developed a routine that works for you and you are starting to see and feel some positive results.
I have developed a WILL OF RIGHTS for you to use as a guideline.
It is important that you establish your own WILL OF RIGHTS! It is your personal declaration of independence!
In previous blog posting, I have suggested ways for you to start moving toward a healthier body, mind and life style. Have you?
I have talked about stretching, swimming and walking, without pain. Hopefully, you have developed a routine that works for you and you are starting to see and feel some positive results.
I have developed a WILL OF RIGHTS for you to use as a guideline.
- I WILL EXERCISE WITHOUT PAIN! RIGHT!
- I WILL EAT A SENSIBLE, HEALTHY DIET! RIGHT!
- I WILL HAVE A QUIET TIME VERYDAY! RIGHT!
- I WILL ENJOY MY WORK! RIGHT!
- I WILL GET A RESTFUL SLEEP! RIGHT!
- I WILL HELP MY LOVED ONES AD FRIENDS! RIGHT!
- I WILL GIVE BACK! RIGHT!
- I WILL SURROUND MYSELF WITH HEALTHY, HAPPY PEOPLE! RIGHT!
Thursday, August 8, 2013
THE MOST POPULAR EXERCISES Posted August 9, 2013
dlmillerxtarzan@cox.net
Currently, swimming and walking are the most popular choices of exercise - and you don't have to know how to swim. Just stay in the shallow end of the pool and do calisthenics, walking, and leg exercises while holding on to the side of the pool. The risk of injury is very low.
Pool exercises and walking can be done indoors or outside. They are a great way to start your exercise plan.
Start with ten to fifteen minutes. Add two to three minutes each time until you reach thirty minutes. You can alternate swimming and walking and work up to four or five times a week.
There are many appealing benefits to both walking and pool exercising. Let's talk about water exercising first. You get a hydro-massage when you do water exercises. The water provides a gentle resistance. Women like it because they do not have to worry about getting their hair wet. DO NOT exercise in a Jacuzzi; the water is too hot. I suggest you work with a partner.
As a beginner, use the water as the only resistance against your body. The water takes away most of the gravity pull on your body. Wade in the shallow end of the pool, waist high. Make sure you have enough room to extend your arms without hitting the edge of the pool or anyone in the pool. Bend your knees so that the water is chest-level. Keep your feet flat on the bottom of the pool. You can do a variety of exercises in this position.
You can simulate various swim strokes while standing in place. Cup your hands to create a little resistance. These movements will exercise your shoulders, upper back and chest muscles.
Do 15 repetitions a set, 3 sets for each swim stroke.
Keeping your feet stationery, push your arms straight out from your shoulders. Think I am pushing a pizza away. Again, you are working your triceps.
Rest those muscles for at least 48 hours between sessions. You can hold onto he side of the pool and do leg working - scissors motion and kicking. If the pool steps are roomy enough, you can sit and exercise your legs. Walk in place for five minute to cool down and stretch the muscles you worked.
After two or three weeks of this routine, you will be ready to take a pool class. Studies show that people have a better chance of maintaining their exercise routine if they do them with a friend or in a group. There are several pieces of equipment for pool exercises that provide additional water resistance.
Walking is another excellent exercise. Be sure you have good, well-fitted, comfortable walking shoes and wear comfortable clothing. If you walk outside, be sure your route is safe and the surface is smooth. You can use a track at a near-by school. Some people choose to walk on an indoor track or at a mall. Remember to stretch before you begin walking to warm up your muscles and then stretch at the end of your walk, to cool down. If you find it difficult to hold a conversation while walking, you are walking too fast. If you can sing, you are walking too slow. Start out walking 10 to 15 minutes and increase the length of time gradually. Once you are comfortably walking 30 minutes, you can add small hand weights or even soup cans.
A little hint, when you drive to the mall or to the grocery store, don't drive around looking for the closest parking space. Find one a little further from the entrance and walk. Also, if you are able, take the stairs rather than the escalator or elevator.
After two to three months of these routines, you will be impressed with the results. Do upper body exercises twice a week. Rest those muscles for 48 hours between sessions. Alternating your routine is important so that you are exercising various muscle groups.
Remember, you are not competing. If you get tired, STOP!
IF ANY EXERCISE HURTS, DON'T DO IT! BE GOOD TO YOURSELF!
Currently, swimming and walking are the most popular choices of exercise - and you don't have to know how to swim. Just stay in the shallow end of the pool and do calisthenics, walking, and leg exercises while holding on to the side of the pool. The risk of injury is very low.
Pool exercises and walking can be done indoors or outside. They are a great way to start your exercise plan.
Start with ten to fifteen minutes. Add two to three minutes each time until you reach thirty minutes. You can alternate swimming and walking and work up to four or five times a week.
There are many appealing benefits to both walking and pool exercising. Let's talk about water exercising first. You get a hydro-massage when you do water exercises. The water provides a gentle resistance. Women like it because they do not have to worry about getting their hair wet. DO NOT exercise in a Jacuzzi; the water is too hot. I suggest you work with a partner.
As a beginner, use the water as the only resistance against your body. The water takes away most of the gravity pull on your body. Wade in the shallow end of the pool, waist high. Make sure you have enough room to extend your arms without hitting the edge of the pool or anyone in the pool. Bend your knees so that the water is chest-level. Keep your feet flat on the bottom of the pool. You can do a variety of exercises in this position.
You can simulate various swim strokes while standing in place. Cup your hands to create a little resistance. These movements will exercise your shoulders, upper back and chest muscles.
Do 15 repetitions a set, 3 sets for each swim stroke.
Keeping your feet stationery, push your arms straight out from your shoulders. Think I am pushing a pizza away. Again, you are working your triceps.
Rest those muscles for at least 48 hours between sessions. You can hold onto he side of the pool and do leg working - scissors motion and kicking. If the pool steps are roomy enough, you can sit and exercise your legs. Walk in place for five minute to cool down and stretch the muscles you worked.
After two or three weeks of this routine, you will be ready to take a pool class. Studies show that people have a better chance of maintaining their exercise routine if they do them with a friend or in a group. There are several pieces of equipment for pool exercises that provide additional water resistance.
Walking is another excellent exercise. Be sure you have good, well-fitted, comfortable walking shoes and wear comfortable clothing. If you walk outside, be sure your route is safe and the surface is smooth. You can use a track at a near-by school. Some people choose to walk on an indoor track or at a mall. Remember to stretch before you begin walking to warm up your muscles and then stretch at the end of your walk, to cool down. If you find it difficult to hold a conversation while walking, you are walking too fast. If you can sing, you are walking too slow. Start out walking 10 to 15 minutes and increase the length of time gradually. Once you are comfortably walking 30 minutes, you can add small hand weights or even soup cans.
A little hint, when you drive to the mall or to the grocery store, don't drive around looking for the closest parking space. Find one a little further from the entrance and walk. Also, if you are able, take the stairs rather than the escalator or elevator.
After two to three months of these routines, you will be impressed with the results. Do upper body exercises twice a week. Rest those muscles for 48 hours between sessions. Alternating your routine is important so that you are exercising various muscle groups.
Remember, you are not competing. If you get tired, STOP!
IF ANY EXERCISE HURTS, DON'T DO IT! BE GOOD TO YOURSELF!
Thursday, August 1, 2013
ME TARZAN! posted August 2, 2013
dlmillerxtarzan@cox.net
www.denny-miller.com
"You don't look sixty, or forty, or seventy-five! You look amazing!" Translation...You look much younger than the age you say you are.
But you really do look sixty or whatever age you are. You just have taken care of yourself. Your posture is good and you move comfortably and effortlessly. You have exercised painlessly throughout your life, watched what you ate and drank, and what you did not eat or drink. You get sufficient rest, you take "Quiet Breaks", and enjoy your work. You have controlled the stress in your life, to the best of your ability. The result is that you don't look "old"; and you have done it without the benefit of plastic surgery. You have reaped the benefits of a healthy life style.
Sadly, most people in our society haven't lived a healthy life style. They look and feel ten or fifteen years older than they really are. It is not too late to begin a healthier pathway through exercise and smart food choices.
Albert Schweitzer once said disease tended to leave him rather rapidly because it found so little hospitality inside his body. Norman Cousins writes in his book "ANATOMY of an ILLNESS" that laughter is the best medicine.
HOW OLD WOULD YOU BE IF YOU DIDN'T KNOW HOW OLD YOU ARE?
It is time to take charge of your life. Start a routine of stretching, exercising, walking, dancing - whatever feels good. Go through your cupboards and refrigerator. Are you eating healthy? Be good to yourself!
In one of my first blog posting, I talked about stretching. Have you started stretching? Remember, it is not about "how far" but about how good it feels. Are you starting to feel some positive results?
My next posting is Friday, August 9.
www.denny-miller.com
"You don't look sixty, or forty, or seventy-five! You look amazing!" Translation...You look much younger than the age you say you are.
But you really do look sixty or whatever age you are. You just have taken care of yourself. Your posture is good and you move comfortably and effortlessly. You have exercised painlessly throughout your life, watched what you ate and drank, and what you did not eat or drink. You get sufficient rest, you take "Quiet Breaks", and enjoy your work. You have controlled the stress in your life, to the best of your ability. The result is that you don't look "old"; and you have done it without the benefit of plastic surgery. You have reaped the benefits of a healthy life style.
Sadly, most people in our society haven't lived a healthy life style. They look and feel ten or fifteen years older than they really are. It is not too late to begin a healthier pathway through exercise and smart food choices.
Albert Schweitzer once said disease tended to leave him rather rapidly because it found so little hospitality inside his body. Norman Cousins writes in his book "ANATOMY of an ILLNESS" that laughter is the best medicine.
HOW OLD WOULD YOU BE IF YOU DIDN'T KNOW HOW OLD YOU ARE?
It is time to take charge of your life. Start a routine of stretching, exercising, walking, dancing - whatever feels good. Go through your cupboards and refrigerator. Are you eating healthy? Be good to yourself!
In one of my first blog posting, I talked about stretching. Have you started stretching? Remember, it is not about "how far" but about how good it feels. Are you starting to feel some positive results?
My next posting is Friday, August 9.
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