Prevent cancer, feel better and more with vigorous exercise ….

Today's Post: Tuesday, 7-28-2009

1. We’ve already posted that quite vigorous exercise for even as little as 30 seconds a time done a few times each week lowers insulin resistance! This can prevent type 2 diabetes, reverse it if it’s mild, or make it better at least for those who have it.

2. Now, in today’s health news from AFP I read that a study also found that intense exercise that created a higher rate of oxygen consumption provided a much lower risk of death from cancer.

The study was published in the British Journal of Sports Medicine.

Putting in some time doing such exercise also helped. “…the men who exercised for at least 30 minutes a day were half as likely to get cancer as those who did not.”

This effect was found “….even when other factors -- age, alcohol consumption, smoking, weight -- were taken into account.”

We’ve known other benefits of regular and vigorous exercise. But this large reduction in cancer deaths and cancers is something I’ve not seen reported before.

You can also take vitamin D3 and turmeric supplements each day, eat raw cruciferous vegetables every week, eat raw AND cooked vegetables with many kinds of carotenoids from tomatoes, sweet potatoes, carrots, and many kinds of greens, and take strong steps to avoid cigarette and other tobacco smoke, avoid unnecessary x-rays, and do what you can to avoid pesticides and herbicides since each of these steps reduces your chance of getting cancer.

Now we know if you add regular vigorous exercise you can almost double the effects of doing those things.

Doing all of these things plus exercising may prevent up to 95 % of all cancers. You may do even better than that.

3. I already knew that even a set or two of quite vigorous exercise for even as little as 30 seconds or 60 seconds immediately improved the mood of the person who did it.

One study at Duke found a very strong improvement in one group of depressed people who exercised vigorously for about 14 minutes.

This seems to happen for three reasons. You have to concentrate to exercise that vigorously which takes your mind off any bad mood or real problems that may have been bothering you. You get some self-esteem boost by literally feeling your body perform vigorously. And you get very quick increases in desirable neurotransmitters that tend to make you feel good or override pain or both.

You also get lasting mood improvement if you exercise regularly even if it’s somewhat less vigorous as that has been found to work as well or better than antidepressant drugs.

4. We know that the vigorous exercise you get in progressive strength training and interval cardio makes you stronger, improves your fitness, and increases your lung capacity best of all the kinds of exercise, particularly for those who do some of each every week.

In addition, that these kinds of vigorous exercise work best to lose fat in part because they cause you to burn more calories for up to several hours after you stop doing them. And, other studies found that people who lose fat and keep it off have more energy and feel better than they did before they lost the fat.

5. We also posted on a study that found that people who did regular vigorous exercise aged more slowly, lived up to 20 years longer, and were healthier in their older years than people who didn’t.

6. We’ve also posted that regular vigorous exercise reduces the amount of the small particle LDL that causes cardiovascular disease, heart attacks, strokes, erectile dysfunction, and circulation caused age related mental decline. And you can measure this with increases in HDL readings & reductions in triglyceride readings.