October 1, 2023 Breaking News, Latest News, and Videos

Exercises to Add on Years: Dr. Mao’s Wellness Central

It’s feeling like spring outside, and after months of inactivity, now seems like the right time to start getting physically active. Read on to find out how exercise can benefit your health and longevity.

Activate Your Health with Exercise

Yes, exercise will give you a fit physique, but the benefits of daily exercise can be much broader than that. Regular exercise can help promote physiological well-being, strengthen the immune system, maintain joint mobility, increase energy – the list goes on and on.

In fact, research has confirmed that the more active you are, the longer you will live. In one study, the group that burned more than 3,500 calories a week lived the longest. It should come as no surprise that caged animals have more health problems and live a shorter life than free-range animals. So get out there and get active – your body will thank you for years to come!

Too out of shape? If you are recovering from an illness or just feel completely out of shape, begin slowly by exercising only five minutes a day — but do it every day. Incrementally increase the time by five minutes each week. By week four, you’ll be up to 20 minutes.

In my two decades of investigating the daily activities of centenarians, I found that everyone walked for at least 30 minutes a day, and most walked more than an hour. Aside from the proven benefits for your heart, walking is the perfect gentle exercise for cleansing your lymphatic system, increasing your circulation, and improving your digestion by helping food move along the digestive tract. If you are looking for a gentle movement exercise to improve your overall health, try my Self-Healing Qi Gong DVD. It will help sooth your spirit, release healing energy, tone your body and enhance balance.

Aerobics for a Healthy Heart

Your heart is a muscular organ that is responsible for pumping the blood’s nutrients and oxygen throughout your body, while simultaneously transporting waste products for elimination. The stronger your heart, the more tolerance you will have for stress and strain.

Strengthen your heart muscle by increasing your pulse rate to between 60 and 80 percent of your maximum heart rate (MHR) when you exercise. (Hint: you can find your MHR by subtracting your age from 220. For example, if you are 40, your MHR is 180 beats per minute. Your optimal range of 60 to 80 percent would be calculated as 108 to 144 beats per minute.) Practice an aerobic activity at this rate for 30 minutes a day, three to four times a week, to keep your heart pumping strong.

Aerobic exercises that focus on increasing cardiovascular endurance include bicycling, lap swimming, walking, and running. Frequent and consistent aerobic exercise has been found helpful in preventing or treating such serious conditions as high blood pressure, heart disease, obesity, type 2 diabetes, insomnia, and depression.

Build Your Bones

As we age, osteoporosis sets in and our bones begin losing calcium and become brittle. This condition affects the majority of the world’s population over the age of 70. No amount of calcium and vitamin D supplements can cure the condition; we must engage in exercise that exerts weight on the bones.

Look, for instance, at the experience of the astronauts. When astronauts were subjected to weightlessness in space, they underwent much more rapid bone loss than they would have on earth because there was no gravity to put weight on their bones.

A good way to help restore calcium to the bones is with moderate load-bearing exercises – but don’t worry about becoming a professional weight lifter. Even walking daily will have you bearing a moderate amount of weight and increasing bone density. I hope this article finds you feeling fit and healthy throughout your days.

May you Live Long, Live Strong, and Live Happy!

Dr. Mao Shing Ni, best known as Dr. Mao, is a bestselling author, doctor of Oriental Medicine and board certified anti-aging expert. He practices acupuncture, nutrition and Chinese medicine with his associates at the Tao of Wellness in Santa Monica, a Wellness Medicine group that won the “L.A.’s Best” Award. Dr. Mao and his brother, Dr. Daoshing Ni founded Tao of Wellness in Santa Monica over 25 years ago. In addition, he is the cofounder and Chancellor of Yo San University in Venice/Marina del Rey. To subscribe to a free newsletter please visit www.taoofwellness.com To make an appointment for evaluation and treatment please call 310-917-2200 or you can email Dr. Mao at contact@taoofwellness.com

in News
Related Posts

(Video) Interview With Downtown Activist on Being Attacked by Homeless Suspect

September 29, 2023

September 29, 2023

John Alle, co-founder of Santa Monica Coalition, was attacked in Palisades Park while filming. @smmirrornews John Alle was hospitalized after...

Suspected Drunk Driver Slams Into Citizen on Venice Beach Boardwalk

September 29, 2023

September 29, 2023

The Suspect Is Also Seen Drinking From a Modelo Beer Bottle By Zach Armstrong A potential drunk driver hit a...

Beloved Roosevelt Elementary Teacher Kitty Donohoe Leaves a Legacy of Inspiration

September 29, 2023

September 29, 2023

Longtime Educator Remembered for 35 Years of Dedication to Roosevelt Community By Dolores Quintana The Santa Monica – Malibu Unified...

$10K of Pickleball Equipment Destroyed in Memorial Park Arson

September 28, 2023

September 28, 2023

Thanks to an Outpour of Donations and Support, Storage Bins Should Be Set Up by the End of Next Week...

Revolutionize Your Coffee Experience: Blue Bottle’s Exclusive Residency Unveiled

September 28, 2023

September 28, 2023

A Full Flavor Coffee Experience With Dessert Meant For Savoring  By Dolores Quintana Blue Bottle Coffee, a well-known specialty coffee...

Rebranded Breakfast Burrito Specialist Still Eyes 2023 Santa Monica Opening

September 28, 2023

September 28, 2023

Earlier This Year, It Was Reported the Restaurant Will Expand in a Different Time Frame Than Initially Expected By Zach...

Women’s Surf Film Festival Making California Debut in Venice

September 27, 2023

September 27, 2023

With an Array of Storytelling From Both Artists, the Festival Spotlights Inspiring Narratives of Female Surfers. The Women’s Surf Film...

Free “Masters of Dance” Workshops and Classes Open by SMC

September 27, 2023

September 27, 2023

It Features a Lineup of Master Classes and Educational Workshops Led by Accomplished Dance Professionals The Santa Monica College Dance...

Samohi Orchestra Program to Host Annual Fall Benefit Concert

September 26, 2023

September 26, 2023

Audience Will Be Enchanted With Pieces From Movies Including Aladdin, Harry Potter and Howl’s Moving Castle The nationally recognized and...

Hollywood Twist: Writers Guild Strikes Gold with Extraordinary Deal

September 26, 2023

September 26, 2023

WGA Members To Vote On Ratification of the Tentative Contract  By Dolores Quintana  After The Writers Guild of America (WGA)...

Film Review: Amerikatsi

September 26, 2023

September 26, 2023

FILM REVIEWAmerikatsiUnrated117 MinutesReleased September 8, 2023 A storyline predominantly based on voyeurism is not a new cinematic concept, and here...

Film Review: Bottoms

September 26, 2023

September 26, 2023

FILM REVIEWBOTTOMSRated R91 MinutesReleased August 25th Welcome to a new generation of breakout stars of American comedy who make the...

Hotel Workers Go On Strike in Santa Monica Amid Negotiation Standstill

September 26, 2023

September 26, 2023

The Union Is Urging Hotels to Instantly Increase Hourly Wages By Zach Armstrong Santa Monica hotel workers at Fairmont Miramar,...

(Video) Retailer Gets Palisades Into Spooky Season With Skeletons

September 25, 2023

September 25, 2023

Skeletons are seen climbing onto the home goods retailer. @smmirrornews Retailer Gets Palisades Into Spooky Season With Skeletons. Skeletons are...

Another Burglar Hits Montana Avenue

September 25, 2023

September 25, 2023

Adding to Other Recent Incidents at Some of the Road’s More Than 150 Dining Spots and Retailers By Zach Armstrong...