Healthcare officials suggest 150 minutes of exercise each week. Now, you’re probably thinking, “Wow, that’s a lot of time to commit to sweating.” Consider this: That’s about 21 minutes each day. With 1,440 minutes in a day, we’re talking 1.45% of your time. … C’mon, you can do it – and do it by pedaling.

Once you learn how to ride a bike, you don’t forget. Cycling does not require professional skill levels of physical fitness; you’re not training for the Tour de France. Still, a plus for these low-impact sessions is that all major muscle groups are engaged as you pedal.

OK, so maybe you don’t have the desire to “ride” a bicycle. You still can cycle; there is a myriad of options that fit the bill. And exercise trumps the inactive lifestyle that raises the risk of cancer, heart diseases, diabetes, and other diseases. [1]

Benefits of Cycling

Because you are using the major muscles of the body, cycling will improve your strength and stamina. Your aerobic fitness also will benefit. While building up endurance, the intensity of your workouts may increase. Really, it’s up to you: a low-intensity pedal or a rigorously physical, sweat-inducing excursion – it’s up to you.

A review of 16 cycling‐centric studies found cycling beneficial for overall fitness and lowering cardiovascular risk factors. [2] Cycling for 2½ hours each week is a low-impact way to improve your health. (Low-impact exercise causes less strain on the body and is associated with fewer injuries than more vigorous types of workouts.)

To be sure, cycling is a fun way to reclaim your health. Getting outside your neighborhood, cruising downhill, pumping uphill … being outdoors is an opportunity to clear your head and see the world. And let’s face it: cycling is much more invigorating than being sedentary watching TV and snacking.

Also, physical activity is a protective effect against depression, as well as positive health gains such as physical performance and cardiovascular improvements. [3]

A 2017 study published in the British Medical Journal found that commuting via cycling was associated with a lower risk of all-cause mortality and adverse cardiovascular disease and cancer outcomes. [4]

Types of Training Bikes

There are three types of training bikes, and each offers advantages and perks to suit your goals:

UPRIGHT – features a conventional riding position – a standard bike seat – with no back support. (These bikes are well-suited for people who want a comfortable workout – not a high-intensity training session.)

RECUMBENT – you are in a reclined position – with a broader, more comfortable seat – and the pedals are in front. (This helps even your body weight distribution.)

INDOOR CYCLING – These are the cream of the crop bikes, designed for riders to sit or stand. Indoor cycling bikes are for high-intensity interval training and fat-burning workouts. (These bikes often are showcased in exercise groups or spinning classes.)

There are several different bikes from which to choose.

• Marcy Club Revolution Bike Cycle Trainer for Cardio Exercise
• Sunny Health & Fitness Exercise Cycling Bike
• Keiser M3i Indoor Cycle Bundle
• NordicTrack Commercial Studio Cycle
• YOSUDA Indoor Cycling Bike Stationary

Among the features to look for with an indoor bike is the ability to track time, distance, speed, resistance, and heart-rate monitoring. You also may want to keep up with calories burned; it's truly a personal preference.

Some bikes also offer built-in programs for training courses and videos.

Cycling with Cancer

LUNG CANCER – Researchers at Jilin University in Changchun, China, evaluated 16 randomized controlled trials to determine the effect of exercise on early-stage lung cancer patients' quality of life. The data indicates that exercise may benefit these patients’ strength and endurance while decreasing emotional issues. The effectiveness is affected by the length of time exercising, frequency, intensity, and adherence to a regimen. [5]

BREAST CANCER – In August 2020, a study was released comparing meta-analysis between usual care and aerobic training in women with Stage I or II breast cancer undergoing chemotherapy. In two of the studies, chemo was neoadjuvant (used before the primary treatment), seven of the studies were adjuvant (used after primary treatment), and one study combined patients. As expected, results showed aerobic training for cardiorespiratory fitness increased the maximum rate of oxygen consumption vs. no exercise. [6]

For breast cancer survivors, aerobic exercise may be beneficial, including cycling. The Asian Pacific Journal of Cancer Prevention looked at 12 studies that compared aerobic exercise with usual care among breast cancer survivors. The research showed that aerobic exercise could significantly improve the quality of life in breast cancer survivors. The aerobic exercise also relieved the symptoms of depression and anxiety. [7]

COLORECTAL CANCER – Data from five English-language and five Chinese-language studies, encompassing 934 patients, showed medium-intensity exercise as effective for preventing cancer-related fatigue and improved the quality of life of colorectal cancer patients who had recently undergone surgery to treat the disease. [8]

Expanding Your Community

Randomized controlled trials have proven the efficacy of exercise in improving cancer patients’ quality of life, including community-based programs. After all, no one understands a cancer patient like someone also dealing with the same hurdles.

While cycling – whether on the open road or with a stationary bike – there are many benefits you won’t think about, including relieving stress, building muscle, and maintaining a healthy weight. Also, remember: Cycling is low impact, so it is easy on your joints.

So, grab a helmet and mount up. Cancer is a journey, and along the way, you can pedal toward improved physical condition and overall better cardiovascular health.

The post Cycling and Cancer: Do it for your physical and cardiovascular health appeared first on Cancer Tutor.

We have discussed the health benefits of walking, water exercises, rebounding, and yoga for cancer patients. Beyond that, there is a more profound discussion: your heart and lungs as the foundation of training.

Many people focus on the idea that muscles are a sign of strength; bodybuilders and weightlifters are muscular, right?

While fitness buffs are outwardly prime examples of muscle-sculpting, inside, they equally try to maximize “cardio.” The focus is on four pillars: strength, cardiovascular fitness, mobility, and body composition. (More on these later from a “sculptor of the stars.”)

So, we're going to look at a couple of ways that cardio, the exercise, and cardio, the system, work within cancer patients. Key to both is the cardiovascular system – heart and circulatory system – and the respiratory system – lungs, mouth, nose, throat, voice box, and windpipe – which run in conjunction with each other.

Why is “cardio” – the joint effort of the cardiovascular and respiratory systems – so crucial to overall health, especially in cancer patients? Let’s first look at the why in light of problems that may arise from chemo and radiation.

If you are using a natural or integrative cancer treatment, the cardio workout aspect of your overall health already should be part of your daily routine.

In either case, cardio training is beneficial to your overall health. So, what are you waiting for?

What is cardiac toxicity?

Chemotherapy kills cancer cells. A side effect of chemo is healthy cell death, some of which may also be in and around the heart. When these chemicals damage the heart, it is called cardiac toxicity.

Examples of cardiac toxicity include:

Acute coronary syndrome – damage to blood vessels, which decreases blood flow to the heart, can cause a heart attack.

Cardiomyopathy – a weakened or enlarged heart muscle that may result in changes to heart rhythm or heart failure.

Congestive heart failure – the heart cannot pump enough blood throughout the body and may lead to a heart transplant.

Myocarditis – swelling of the heart that may lead to changes in heart rhythm or heart failure.

Pericarditis – inflammation of the sac surrounding the heart, which may cause heart failure.

What causes cardiac toxicity?

Anthracyclines – a type of antibiotic that comes from certain types of Streptomyces bacteria used to treat many types of cancer, including bladder, bone, breast, head and neck, kidney, leukemia, lymphoma, sarcomas, skin, and stomach. The chemo drugs that most commonly cause heart damage are anthracyclines: Cerubidine, Doxil, Ellence, Idamycin PFS, and Valstar.

Cyclophosphamide –an alkylating agent chemo drug that also can damage the heart. Cyclophosphamide is typically used to treat bone, breast, leukemia, lymphoma, myeloma, ovarian, sarcomas, and skin cancers.

Targeted therapy – these drugs also can cause heart damage. Examples of targeted therapy drugs include Avastin, Herceptin, Nexavar, Sutent, and Tykerb.

Radiation therapy – Many breast, lung, and lymphoma cancer patients receive radiation therapy to the chest. This way, radiation can damage the vessels that bring blood to the heart.

Can cardio exercises help cancer patients?

In 2012, the University of New Mexico examined how exercise impacted cancer patients’ quality of life during treatment. The study involved data from 56 trials with 4,826 participants. The researchers reported the positive effects of exercise were more pronounced with moderate- or vigorous-intensity programs. [2]

A 2018 UK study of 33 unique trials covering 3,257 patients found that aerobic exercise improves prognosis and quality of life after chemotherapy. Four of the trials reported reduced chemotherapy toxicity. [3]

Obviously, more research is needed to determine the impact of exercise on chemotherapy. Still, we do know that cardio is a significant part of overall health.

Aerobic exercise reduces the risk of certain cancers and many other conditions, including heart disease, high blood pressure, obesity, stroke, and type 2 diabetes. Weight-bearing exercises, like walking, help decrease the risk of osteoporosis. [4]

Exercise advice from a pro’s pro

If you’re a movie buff, the name Corey Calliet probably doesn’t come to mind. But if you’ve watched Michael B. Jordan in Fantastic Four, Black Panther, or Creed, you know Calliet’s work. He’s the man responsible for training Jordan.

“I got into fitness and nutrition because I wanted to look good for the girls,” Calliet admits. “My first want for training was the aesthetic part. I wanted to look good – abs, nice arms, good chest.”

Calliet initially set his sights on becoming a bodybuilder before deciding to have a more significant impact on the world at large. “I became addicted to [bodybuilding]. I found out I can change everything about my life by focusing on my body, my nutrition.

“Now, I look at myself as an artist, not a trainer,” he adds. “It’s a unique craft. A light bulb came on, and I started to transform people into what they want.”

Calliet says he is more than a trainer, noting to clients he’s also a friend, counselor, and therapist to clients. “People think the physical change is more important than the inside,” he says. “You have to change their heart, their mind, their soul. They have to commit.”

He also notes cardio is key to burning fat. He says your body uses stored glycogen to fuel your workout session. After weight training, a cardio workout will tap into fat for energy.

Calliet’s core training focus has three aspects:

Fasted Cardio – Calliet recommends 30 to 45 minutes of cardio in the morning before eating.

High-Intensity Interval Training (HIIT) – incorporate weights, bands, or your own body weight. Do the exercises for 30 seconds, then rest 30 seconds. Rinse and repeat. The 30-on, 30-off process increases metabolism.

Cardio Post-Weight Training –30 to 45 minutes of cardio after weightlifting increases the potential for burning fat.

Basics of cardiovascular fitness

Your body adapts to the type of training you do. When the body gets into a routine, it is harder to achieve sustained results. Vary your cardiovascular activity!

Bike riding, swimming, speed walking, running can all be cycled weekly. Your workouts will be challenging and effective in keeping your body in motion.

A heart rate monitor is a crucial piece of equipment for dialing in your cardiovascular training. Try to exercise within 60-80% of your maximum heart rate to achieve the optimal physiological results.

Be sure to enjoy appropriate rest intervals. Set your exercise intervals and have a work:rest ratio of 1:4. If you sprint on a bike for 15 seconds, rest for 60 seconds.

Your body will adapt to your workouts. The goal is to work for more challenging sessions as time goes on.

Low-Impact Cardio Workout

Intermediate Cardio Workout

Advanced HIIT Cardio Workout

FAQs

The post Cardio workouts and cancer: Finding what works for you appeared first on Cancer Tutor.

And as we’ll explain, water has a therapeutic way of refreshing your mind and reduces stress and anxiety. You will be invigorated and have a better sleep.

Physical activity is a piece of the puzzle that helps promote a healthy immune system. Diet and exercise are paramount in boosting your body’s immunity. While you can’t change your DNA, you can control how you fuel your body – with food and workouts.

For starters, water exercises provide a flexible environment for working out; you don’t have to worry about falling and hurting yourself in a pool. The water also reduces the impact exercises have on your joints and muscles.

So, slip on that swimsuit – no Speedos, please! – and let’s dip our toes into the pool to test the waters …

‘Find something called movement’

Cancer patients’ quality of life depends on a myriad of factors, including their overall health. Being physically active is a significant component of QoL. However, cancer patients and survivors often suffer from myofascial pain. This chronic and painful condition affects the connective tissue that covers the muscles.

There are many ways to be physically active, including rebounding, yoga, walking. If you suffer from myofascial pain syndrome, this may involve either a single muscle or a muscle group and not allow you to exert the energy to do those activities. [1]

During the 2017 Cancer Control Society annual meeting, biochemistry researcher Nick Delgado asked, “What is it you’re doing right now to prevent cancer?”

At the root of his question is the immune system – and physical activity plays a significant role.

“Our immune system is the key to being able to fight and overcome this very serious killer disease,” Delgado said. “I am also of the school that we follow a lifestyle that helps us to live healthier and better.

“I don’t believe it will ever be a world free of cancer completely. I think people always smoke. They’ll always abuse their body. They always want to eat meat,” says Delgado, who promotes a plant-based lifestyle.

For cancer patients who cannot put their bodies through running and jumping rigors, water aerobics may be beneficial for a healthier, more physically-active life.

“Start with walking, move up to jogging, move up to running,” Delgado said. “I have athletes. I have people who have not exercised a day in their life, who graduate to various forms [of exercise]; could be water exercise. You have to find something called movement. Move your body.”

The popularity of water exercises

A 2018 study aimed to establish exercise preferences among head and neck cancer survivors found that 33% of those queried were interested in water exercises. [2] Meanwhile, there is mounting scientific evidence that has shown physical exercise improves aerobic fitness, strength, physical activity levels, and quality of life.

Physical exercise, including water aerobics, reduces fatigue in cancer survivors, including breast cancer patients, during and post-treatment. Research also suggests other health benefits from physical activity during and post-cancer treatments. [3]

In 2012, 66 breast cancer survivors were randomly assigned into two groups: the Water group, who received a water exercise program, and the Control group, who received the usual care treatment for breast cancer. The research noted an 8-week water therapy program was useful for improving neck and shoulder/armpit pain and reducing the presence of trichorhinophalangeal (TRPS) in breast cancer survivors as compared with usual care.

TRPS is a gene that appears to help regulate healthy embryonic development and is found at high levels in virtually all forms of breast cancer. [4] Based on 2005 research, the TRPS-1 gene is associated with a rare, inherited genetic disease in which loss of the gene function results in muscle and bone deformities. [5] The gene is located in a region previously known to be associated with breast cancer and other oncogenes.

“Based on our findings, we believe that TRPS-1 is involved in the earliest stages of breast cancer,” says Laszlo Radvanyi, Ph.D., associate professor of breast and melanoma medical oncology at The University of Texas M. D. Anderson Cancer Center.

TRPS-1 is a DNA-binding protein that regulates how other proteins get produced. It also appears to be involved in recognition of steroids such as estrogen. Radvanyi speculates that the protein may help regulate cell growth and perhaps estrogen recognition.

Benefits of water exercises

Exercise may be associated with increased health-related quality of life in patients with cancer. Still, it is not prescribed as standard care during or after cancer treatment. A systematic review of methodological quality from 16 randomized controlled trials summarized the evidence.

The review determined that exercise has a direct positive impact on patients’ quality of life with cancer, during, and following medical intervention. The types of cancer studied included mixed, breast, lymphoma, colo-rectal, prostate, and lung cancer. The authors also noted exercise is a “clinically relevant treatment and should be an adjunct to disease therapy in oncology.” [6]

Furthermore, another study of 72 randomized controlled trials – 71 in adults and 1 in children – determined exercise had a moderate effect on reducing fatigue compared with a control intervention. Exercise also improved depression and sleep. [7]

In 2018, a study was launched to investigate whether patients who suffer from lower limb lymphedema after cancer treatments can benefit from water immersion exercise training to improve functional capacity, quality of life, and help control/diminish limb volume.

Aquatic exercise training programs allow moderate and vigorous-intensity activities for patients with lower limb lymphedema, increasing functional capacity and quality of life. Thus, immersion exercise does not appear to exacerbate lower limb lymphedema. [8]

“If you transition to a healthy lifestyle, you may not need the medications in short order. Your quality of life will improve dramatically,” Delgado said. “We know that exercise is important. We know that your emotional status is important. We know that better sleep is important.

“I can tell you this: If you suffer from allergies, cancer, infection, or inflammation, your white blood cells are the key to your total health and immune system.” (White blood cells are immune system cells that help protect against infectious diseases.) [9-10]

Types of water aerobics

Water aerobics place very little weight on the joints, which means people of all ages and varying levels of fitness can reap the exercises’ benefits. Water places an upward force on a person – buoyancy – and you can experience as much as 90% less weight when in the water. This makes water exercises an ideal activity for a low-impact water workout.

Aqua jogging is a low-impact exercise to get the heart pumping and blood flowing throughout the body. As simple as jogging through the water from one side of the pool to the other, aqua jogging also can be as simple as walking back and forth in the pool or marching in place in the pool.

Capitalizing on the resistance of the water, leg lifts work all of the muscles in your legs. Merely stand in the pool and lift one leg out to the side and back down. Repeat until your leg feels tired, then switch legs. This exercise also improves balance and strengthens your core.

Water push-ups build strength in your arms, chest, and shoulders – and there is not a lot of pressure put on your joints. To do these push-ups, stand along the side of the pool and place your hands a little wider than shoulder-width apart on the edge of the pool. Bend your arms and lean in toward the wall, then push yourself back out. Repeat this exercise slowly and until your arms feel tired.

FAQs

The post The health benefits of water exercises for cancer patients appeared first on Cancer Tutor.

Now, we’re not talking Richard Simmons-like workouts where you’re sweatin’ to the oldies or heart-pounding stadium rock-n-roll. Low-intensity activities, like walking, will accomplish the goal. Talk to your doctor if you need a specialist or a physical therapist. These trained professionals will be able to offer safe exercises for you and will keep your cancer team in the loop regarding your progress.

A 20-minute workout each day – and two strength workouts each week – is the initial goal. Build from there; it will take time to regain your stamina, so do not get frustrated. During this time, listen to your body. If you have to divide your time – two 10-minute workouts – then do that.

In addition to muscle aches, you may feel some fatigue, which is normal. Do not give in to the desire to stop working out. Set up your workout schedule for a time during the day when you feel good and stay hydrated.

Keep in mind if you have side effects from the cancer treatment, these will diminish. You will be able to increase the time spent exercising and intensity. Light activities, such as a slow walk, will give way to more moderate exercises, like biking or a stationary bike.

Cancer isn’t fun – but your workouts can be. Set goals, both short- and long-term, and chart your progress. (Also, be sure to celebrate your successes!) If possible, work out with a family member or friend. Ultimately, exercise will help prevent your muscles from wasting, reduce side effects, and improve the quality of your life.

The post Step 5: Exercise appeared first on Cancer Tutor.

“As we follow the seven key principles, the non-toxic cancer therapies, oxygenation, detoxification, strengthening the immune system, the emotional spiritual,” says Dr. Antonio Jimenez, “let's not forget about nutrition and of course, the microbiome. The infamous microbiome that starts in the gut but in reality, our body is a microbiome.

“It's an environment where we have to control our healthy and pathogenic viruses, bacteria and live in what's called a symbiosis or a state of health and regulation.

“I've seen tens of thousands of patients not only in Mexico but around the world, and I truly believe that only through these seven key principles can we give the patient the best opportunity of having a favorable outcome.”

You can learn more in Dr. Tony's new book, Hope for Cancer: 7 Principles to Remove Fear and Empower Your Healing Journey:

• Practical ways to fight cancer while maintaining your health.
• The latest non-toxic therapies that are having remarkable results.
• Patients who have overcome the odds using the methods in this book.
• The emotional and spiritual aspects of cancer and how it can unlock your healing journey.

Consider this your guidebook for removing the fear so often associated with a cancer diagnosis, and become empowered with knowledge!

Learn more about Hope4Cancer Treatment Centers.

The post ‘Hope for Cancer:’ How 7 Principles apply to microbiome appeared first on Cancer Tutor.

The culmination of Hope4Cancer Treatment Centers’ Founder and Chief Medical Officer, Dr. Antonio “Tony” Jimenez’s 30+ years of clinical experience with advanced-stage cancer patients, Hope for Cancer offers scientific insight and emotional empowerment to anyone suffering from the disease.

Based on Hope4Cancer’s unique healing program, The 7 Key Principles of Cancer Therapy, Hope for Cancer puts the exact method used to successfully treat thousands of cancer patients from all walks of life inside their two international clinics right into the reader’s hands. This groundbreaking, full-color manual breaks down complex therapies and clarifies ambiguous concepts with vivid imagery, easy-to-understand graphics, and practical action steps.

For anyone who understands the importance of creating and sustaining a healthy life physically, mentally, emotionally, and spiritually, Hope for Cancer is a must-read — the ultimate guide for cancer prevention and treatment.

You can learn more in Dr. Tony's new book, Hope for Cancer: 7 Principles to Remove Fear and Empower Your Healing Journey:

• Practical ways to fight cancer while maintaining your health.
• The latest non-toxic therapies that are having remarkable results.
• Patients who have overcome the odds using the methods in this book.
• The emotional and spiritual aspects of cancer and how it can unlock your healing journey.

Consider this your guidebook for removing the fear so often associated with a cancer diagnosis, and become empowered with knowledge!

Learn more about Hope4Cancer Treatment Centers.

The post Hope4Cancer’s integrative approach to treatment appeared first on Cancer Tutor.

In his new book, Hope for Cancer: 7 Principles to Remove Fear and Empower Your Healing Journey, Dr. Tony offers the guiding principles of his Hope4Cancer Treatment Centers:

NON-TOXIC CANCER THERAPIES

• Treatment plans designed to substitute traditional methods with non-toxic therapies

IMMUNOMODULATION

• Biological vaccines to strengthen and stimulate the immune system, restoring its natural ability

FULL SPECTRUM NUTRITION

• A personalized meal plan developed by our in-house nutritionist, assuring balanced caloric intake

DETOXIFICATION

• Therapies to complement your personal treatment plan, removing harmful metals and minerals, and enhancing your overall recovery

OXYGENATION

• To simultaneously support the healing of healthy cells and prevent toxic buildup

RESTORE MICROBIOME

• Ensure bacteria, fungi, viruses, and protozoa ecosystem is healthy and balanced

EMOTIONAL AND SPIRITUAL HEALING

• Therapies focusing on healing both the mind and spirit play an integral part in every Hope4Cancer treatment plan

Dr. Tony's 7 Principles of cancer therapy is the culmination of 25 years of real clinical experience with advanced-stage cancer patients from all over the world. Learn how treating cancer is not just about treating the symptoms of cancer, but going deeper into the core characteristics of all cancer and addressing the root cause of the disease.

The post Doctor’s ‘Hope for Cancer’ details personal quest appeared first on Cancer Tutor.

Dr. Antonio Jimenez explains that Hope4Cancer Treatment Centers “treat the person with cancer — not cancer in the person.

“Simply speaking is that we want to take a holistic approach to that disease process. Of course, that includes the physical, the emotional-spiritual, and the mental.

“That's when you truly are going to have sustaining, long-term benefits instead of just addressing the tumor in the person and not taking into account the person's emotional, spiritual, personality, thought processes, social environment and so forth.”

Dr. Tony's new book, Hope for Cancer: 7 Principles to Remove Fear and Empower Your Healing Journey, offers:

• Practical ways to fight cancer while maintaining your health.
• The latest non-toxic therapies that are having remarkable results.
• Patients who have overcome the odds using the methods in this book.
• The emotional and spiritual aspects of cancer and how it can unlock your healing journey.

Consider this your guidebook for removing the fear so often associated with a cancer diagnosis, and become empowered with knowledge!

Learn more about Hope4Cancer Treatment Centers.

The post Hope4Cancer’s individual treatment approach appeared first on Cancer Tutor.

Dr. Antonio Jimenez has written a book, Hope for Cancer: 7 Principles to Remove Fear and Empower Your Healing Journey.

These seven principles are the guiding philosophy to the treatments that Hope4Cancer Treatment Centers adhere to while they personalize regimens for patients.

Dr. Tony notes, “You have the right to choose. Once you know your options, you know what's out there, you know other possibilities of treatment.

“If you're with a doctor that says, ‘This is all I can give you,' or a doctor that says, ‘That's it. I gave you everything. There's nothing more,' — absolutely not. There are always tools in the toolbox.”

In Hope for Cancer you'll find:

• Practical ways to fight cancer while maintaining your health.
• The latest non-toxic therapies that are having remarkable results.
• Patients who have overcome the odds using the methods in this book.
• The emotional and spiritual aspects of cancer and how it can unlock your healing journey.

Consider this your guidebook for removing the fear so often associated with a cancer diagnosis, and become empowered with knowledge!

Learn more about Hope4Cancer Treatment Centers.

The post Dr. Antonio Jimenez offers ‘Hope for Cancer’ appeared first on Cancer Tutor.

We are all too familiar with term life span which is the average length life or existence. The word has a relatively new frequent companion: health span. A person's health span is the length of time that the person is healthy—not just alive. A longer health span is our new aim. We prefer to lead full, healthy, happy quality lives as we meet our children and grandchildren. We can make a huge difference in our lives by staying fit and healthy.

Many attribute fitness as just not physical but also mental, social and emotional as well. Physical fitness prevents or may even treat chronic health conditions as well as alleviate mood or mental disorders, activating the endocrine system, influencing hormones to promote tissue growth and repair and regulate inflammatory conditions.

Physical fitness is generally achieved through proper nutrition, moderate to high-intensity exercise and enough rest. It is essential to know our target heart rate when we do exercise so as not to push our body outside of our limits that may cause fatigue. The general rule when starting a fitness journey is doing it gently, pace it right, make a long-term agreement to get fit. Overall, fitness makes us look fit and healthy.

Benefits of exercise:

• Controls blood pressure — moderate to high-intensity exercises has proven to help build a stronger heart, better blood vessels and has help control blood pressure. Athletes have a lower heart rate than usual (bradycardia) resulting from regular physical fitness exercises.
• Prevents cancer — engaging in physical activity helps to reduce the risk of cancer as it helps upregulate the immune system. The American Institute for Cancer Research and American Cancer Society have repeatedly published a list of recommendations that reflect the evidence they have found through consistency in fitness and dietary factors that directly relate to cancer prevention.
• Decreases blood sugar and cholesterol — regular physical exercise is a factor that helps reduce an individual’s blood sugar and improves cholesterol levels by increasing sugar utilization by the muscles and decrease insulin resistance.
• Increases Immune system — physical activity activates the sympathetic nervous system and has shown to increase the levels of natural killer (NK) cells, NK T cells, macrophages, neutrophils and eosinophils, complements, cytokines, antibodies, and T cytotoxic cells.
• Helps fight depression — high-intensity exercise helps release endorphins which are so-called ‘happy hormones’ of the body and make better nerve cell connections that naturally fight depression
• Natural anti-inflammatory — physical fitness produces both a short-term inflammatory response and a long-term anti-inflammatory effect. It regulates cortisol levels and other adrenal hormones producing better pain and inflammation responses.
• Controls weight — exercise levels help the distribution of body fat, increase the amount of muscle in the body, and help keep lean body weight.
• Helps in menopause — hormonal changes may wreak havoc to physical and physiological aspects of the body. One way to prevent or reduce the severity of the symptoms is to keep a moderate amount of fitness at bay.
• Increases concentration — exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain hence increased focus and concentration
• Reduce fatigue and stress — cortisol increases in high levels of stress while rigorous activity regulates it. Exercise maintains our focus on our physical body, out of our mental stresses and helps greatly to fight fatigue
• Strengthen your bones and muscles — regular exercise builds strong bones, slow the loss of bone density that comes with age and helps increase or maintain muscle mass and strength.
• Improve your sleep — exercise can help you to fall asleep faster and stay asleep longer. It is best to do exercise at least 4 hours before sleeping
• Improve your sexual health — exercise may help improve their sexual function and reduce the risk of erectile dysfunction in men and may increase sexual arousal in women.
• Promotes anti-aging — ‘immunosenescence' is the term associated with a decline in the normal functioning of the immune system. Regular exercise lowers levels of the inflammatory cytokines that cause the ‘inflamm-aging.'

To achieve some of these benefits, the Centers for Disease Control and Prevention suggests at least 30-60 minutes of exercise 3-5 times a week.

What research says

A study from the University of Illinois at Urbana-Champaign showed physical fitness boosts brainpower in kids. The group who were physically fit got an average score of 54.2 percent and the kids who were not fit got an average score of 44.2 percent. The difference was more pronounced when children were asked to remember the map they had learned without the benefit of quizzes — the fit kids scored 43 percent on average, while the unfit kids scored 25.8 percent on average. Researchers found out that “higher levels of fitness have their greatest impact in the most challenging situations.” They also speculated that most of the benefits of being physically fit to come into play when a child is committing new information to memory, and not as much when that information is recalled later.

Another study by the journal BMJ examined 15,174 Olympic medalists and concluded that Olympic medalists stay alive almost three years longer on average than their country's general population. The study found that athletes in endurance sports such as long-distance running were 13 percent more likely to be alive after 30 years than their peers in the general population. For athletes in power sports such as boxing and weightlifting, the advantage was just 5 percent. The study also showed that Russian Olympic winners were 18 percent more likely to be alive after 30 years than their compatriots — more than double the overall advantage 8 percent for all countries studied.

Choosing your exercise intensity:

1. Aerobic activity — includes brisk walking, swimming, jogging. Get at least 150 minutes a week of moderate aerobic activity.
2. Strength training — includes weights, weight machines or activities that use your own body weight, such as rock climbing or heavy gardening.

Be realistic and don't push yourself too hard, too fast. Fitness is a lifetime commitment, not a sprint to a finish line.

How to calculate exercise

It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. The MHR (roughly calculated as 220 minus your age) is the upper limit of what your cardiovascular system can handle during physical activity.
For example, say your age is 45 and you want to figure out your target training heart rate zone for vigorous exercise. Subtract 45 from 220 to get 175 — this is your maximum heart rate. Next, calculate your HRR by subtracting your resting heart rate of 80 beats per minute from 175. Your HRR is 95. Multiply 95 by 0.7 to get 66.5, then add your resting heart rate of 80 to get 146.5. Now multiply 95 by 0.85 to get 80.75, then add your resting heart rate of 80 to get 160.75. So your target for your vigorous intensity training zone heart rate should be between 146.5 and 160.75 beats per minute.

The American Heart Association and the Centers for Disease Control and Prevention recommend a general target heart rate of:

• Moderate exercise intensity: 50 to about 70 percent of your maximum heart rate.
• Vigorous exercise intensity: 70 to about 85 percent of your maximum heart rate.

How to track your performance:

1. Smartwatches — a lot of smartwatches are now available to help you track activity, steps, calories or even heart rate. There are lots to choose from and very efficient to help you track your goal.
2. Mobile applications — fitness applications are readily downloadable to guide you in methods and length or training just like having a personal trainer around. There are also applications catered to monitor the calories and nutrients you’re having for the day.

Eating and exercise intervals

If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity. If you don't eat, you might feel sluggish or lightheaded when you exercise.

• Large meals — eat these at least three to four hours before exercising.
• Small meals or snacks — eat these about one to three hours before exercising.

Don't forget to drink fluids or have a handy water tumbler with you. You need adequate fluids before, during and after exercise to help prevent dehydration.

1. Making breakfast the heaviest and dinner the lightest meal of the day.
2. Eat your salad before you eat the meal.
3. Don’t starve yourself and overeat subsequently.
4. Fast food and canned food are costly both for your pocket and your heart.
5. Yellow, orange and green vegetables and fruits add life to your heart.
6. As your age advances, control your eating and exercise more.

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