Exercise: The Missing Law of Health
Presented by Tony and Nora Ricono

Is This You?

“When I get the urge to exercise, I go lie down until it goes away. ” W.C. Fields

Physical exercise is planned, structured and repetitive bodily movement produced by skeletal muscles that requires energy expenditure.

Aerobic Exercise

F = Frequency (3-6 times/wk.)
I = Intensity (sweat)
T = Time (20-60 minutes + warm up/cool down)

Physical Inactivity

1. Denotes a level of activity less than that needed to maintain good health.
2. Characterizes most Americans.
3. 54% of adults report little or no regular physical activity.
4. Most teenagers grades 9-12 are not performing regular vigorous activity
5. 50% of HS students are not enrolled in PE.
6. Despite America’s improvement in smoking, high blood pressure, and cholesterol; obesity and physical inactivity have not improved.

Why Invalids?

“The chief…reason why many become invalids is that the blood does not circulate freely, and the changes in the vital fluid, which are necessary to life and health, do not take place. They have not given their bodies exercise nor their lungs food, which is pure, fresh air.”
Testimonies for the Church Volume Two, 525.

“The life of the flesh is in the blood.” Leviticus 17:11.

One essential function of red blood cells is to transport carbon dioxide away from the cells and carry it to the lungs.

Good Health = Good Blood

“In order to have good health, we must have good blood; for the blood is the current of life. It repairs waste and nourishes the body. When supplied with the proper food elements and when cleansed and vitalized by contact with pure air, it carries life and vigor to every part of the system. The more perfect the circulation, the better will this work be accomplished.”
Ministry of Healing, 271

Cardiovascular Benefits of Endurance Training

1. Increase in HDL cholesterol after 12 weeks of training
2. Decrease blood pressure
3. Improves insulin sensitivity
4. Decreases hematocrit (volume % of blood cells)

Other Benefits of Endurance Training

1. Maintains or increases bone mineral density
2. Helps prevent or control diabetes
3. Helps control obesity
4. Decreases risk of certain cancers
5. Relieves depression
6. Improves stress coping mechanism
7. Improves intermittent claudication
8. Helps control osteoarthritis
9. Improves symptoms of Alzheimer’s
10. Improves fibromyalgia

Exercise and Stress

1. Excercise conditions body to react more calmly, less drastically to stressful stimuli
2. Helps body functions return to normal more quickly after the Stress Reaction
3. Enables deeper relaxation, sleep
4. It burns off biochemical by-products of the Stress Reaction
5. It triggers the release of pain-killing substances from the brain
6. It promotes general health, including cardiovascular conditioning

How Will Exercise Help Me Get Rid of Cancer?

Strenuous sustained exercise stimulates the WBC

to release a compound called interleukin 1 (a natural chemotherapy). Interleukin 1 stimulates the release of interleukin 2, also an aid to the immune system. Interferon is also produced. Killer T-cells production is also increased.

What About Diabetes?

Exercise works like insulin in a diabetic, helping sugar go out of the blood and in to the muscle. Joslins Diabetes Medical textbook indicates that lack of exercise is a key factor in the development of insulin resistance as people get older. Exercise
is especially critical for the diabetic.

Large Blood Pressure Reductions with Lifestyle Changes

1. Abstinence from alcohol, tobacco, coffee
2. Total vegetarian diet
3. Aerobic exercise
4. Average blood pressure at the start = 150/81
5. Average blood pressure at the end = 129/78
6. Percent off of blood pressure medicine after three weeks = 80%

Best Exercise for the Diseased

“Walking, in all cases where it is possible, is the best remedy for diseased bodies, because in this exercise all the organs of the body are brought into use…There is no exercise that can take the place of walking.”
Testimonies for the Church, Volume Three, 78.

More Rust Out than Wear Out

“The more we exercise, the better will be the circulation of the blood. More people die for want of exercise than through overfatigue; very many more rust out than wear out. Those who accustom themselves to proper exercise in the open air will generally have a good and vigorous circulation.”
Testimonies for the Church Volume Two, 525, 526

Morning Exercise

“Morning exercise, in walking in the free, invigorating air of heaven, or cultivating flowers, small fruits, and vegetables, is necessary to a healthful circulation of the blood. It is the surest safeguard against colds, coughs, congestions of brain and lungs, inflammation of the liver, the kidneys, and the lungs, and a hundred other diseases.” My Life Today, 136.

Facts About the Skin

1. Largest organ of the body
2. Average skin about two square yards
3. Thickness ranges from 0.5ml in the eyelid to more than 2ml in the palms and soles of the feet
4. One square inch of skin contains:
   
   

   30 million cells 100 fat glands 65 hairs 500 sweat glands More than 1000 nerve endings Nearly 100 oil (or sebaceous glands) 150 sensors for pressure 75 sensors for heat 10 sensors for cold

Activity Raisers

1. Use the stairs
2. Stand instead of sit
3. Park farther from store
4. Walk instead
5. Pace on phone calls
6. Aerobic housework

Those Who Maintain a Physical Exercise Program

1. Perceive a net benefit.
2. Choose an enjoyable activity.
3. Feel competent doing the activity.
4. Feel safe doing the activity.
5. Can easily access the activity on a regular basis.
6. Can fit the activity into the daily schedule.
7. Feel that the activity does not generate financial or social costs that he or she is unwilling to bear.
8. Experience a minimum of negative consequences such as injury, loss of time, negative peer pressure, and problems with self-identity.
9. Are able to successfully address issues of competing time demands.
10. Recognize the need to balance the use of laborsaving devices (e.g., power lawn mowers, golfcarts, automobiles) and sedentary activities (e.g., watching television, use of computers) with activities that involve a higher level of exertion.

Risks of Physical Activity

1. Musculoskeletal Injury (Risk increases with increased frequency,
   intensity and duration)
2. Sudden death (rare)
3. Myocardial Infarction (rare)

Who Needs Evaluated Prior to Initiating Endurance Training?

Because the risks of physical activity are very low compared with the health benefits, most adults do not need medical consultation or pretesting before starting a moderate-intensity physical activity program. However those with known cardiovascular disease should see their health care practitioner prior to starting an exercise program.

Establish Your Goals

1. Make yours goals challenging, but realistic.
2. Set specific, not general goals.
3. Set short term goals.

Exercise With a Friend

1. Commitments made by two or more people tend to be stronger than those made independently.
2. Do activities you enjoy.
3. Establish a regular schedule

Examples of Moderate Exercise

Volleyball 45 minutes Brisk walking 30 minutes Raking leaves 30 minutes Active gardening 30 minutes Swimming laps 20 minutes Playing basketball 15-20 minutes Running (1.5 miles) 15 minutes

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