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                                                              THE IMPORTANCE OF EXERCISE

Lack of physical activity results in muscle loss, fat gain, stiff joints, brittle bones, and a weakened immune system.  
These symptoms are commonly referred to as "Aging", but time has little, if anything to do with it.  (The reason that most
people in their 80's would break their hip if they fell down isn't because they are in their 80's, but rather it's because they
have spent the past 2 or 3 decades avoiding physical activity, and because of this their bodies have become extremely
fragile and vulnerable to injuries.)

                                                                
THE DISCIPLINE OF EXERCISE

Exercising on a regular basis will build discipline, and having strong self-discipline is literally like having a super power.  
(Just look through the "Guinness Book Of World's Records" and you'll find thousands of examples of people who were
able to achieve seemingly impossible feats thanks to having an extremely high level of discipline.)  

Your discipline levels can be felt by those around you.  (If you are a person with strong discipline and you tell everyone
that you are going to start running 100 miles a week everyone will believe you, but if you are a person who lacks
discipline and you tell everyone that you are going to start walking 1 mile a day nobody will expect you to do it for more
than a week or two before quitting.)  And the most successful people in the world have that presence about them that
when they say they are going to do something they are actually going to do it.

One way to really build up your self-discipline is to start taking cold showers every day.  When I first started taking cold
showers every morning I would spend several minutes telling myself how cold the water was going to be before I would
finally turn it on, but after a while I learned to just turn the water on immediately and let the cold water hit me full blast.  
(Yes, the water is really cold and yes, it makes me jump around like I'm being electrocuted, but after a minute or two it
starts to feel a lot more comfortable and when I get out of the shower I feel alive and grateful that I did it.)  Taking cold
showers has helped train me to take on difficult tasks without spending a lot of time procrastinating about them and to
be willing to step outside my comfort zone, and this has helped me to become a person who is consistent with their
workouts.

                                                                
THE MOTIVATION TO EXERCISE

A lot of people love long romantic walks along the beach, but dread long walks on a treadmill, (Hence the nickname
"dreadmill") and this is because when you are excited about what you are doing it starts to feel effortless, but once you
lose that enthusiasm it will quickly become all too clear to you just how much effort is required from you to do what you
are doing.  

If you find yourself not feeling the energy to exercise one thing that is guaranteed to help is to simply turn on some
upbeat music that you enjoy. (There are a lot of songs out there that have the power to make me start dancing
involuntarily whenever I hear them,  but I am way too embarrassed to tell anyone which songs they are ;)  

In the past when soldiers would go to war the weapons they would bring included guns, cannons, and battle drums...  
Why did they include "drums" in their arsenal?  Because soldiers marching to the beat of a drum can march faster and
further without getting tired than soldiers marching without a beat, so if you need an energy boost try music instead of a
caffeine based "energy drink".

"It's so hard when I have to, and so easy when I want to."  
- Annie Gottlier


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                                 6 EXERCISES THAT I RECOMMEND
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1. WALKING

Walking is the most natural form of exercise, and it is also the most commonly prescribed / recommended form of
exercise for people with health problems.  Walking can reduce your risk of developing cancer, diabetes, heart disease,
dementia, depression, obesity, and many other serious health problems by almost 50%, and walking has also been
shown in many studies to be just as effective in healing conditions like these as pharmaceutical drugs.

I recommend walking at least 30 minutes a day, and if you don't have the time or energy to walk for 30 minutes in a row
then you can do your walking in shorter intervals.  (You could walk for 15 minutes two times a day or for 10 minutes
three times a day.)

-
WALKING IS WHAT WE WERE DESIGNED TO DO

Because we domesticated dogs, dog owners will take their dogs for walks to try to make up for the fact that they are no
longer walking anywhere near as much as they were designed to, and now that we have come to rely so much on
automobiles for transportation we also would benefit from adding some walking back into our life.  

It is estimated that the human body is designed to take about 10,000 steps a day, which means that if you live to be 100
years old you should have taken enough steps in your lifetime to walk completely around the Earth 10 times!  (Most cars
would not be able to do that without breaking down, so for better reliability as well as better health why not use your feet
instead of a car whenever possible?)

-
WALKING IS THE SAFEST FORM OF EXERCISE

Regardless of whether you walk 1 mile, jog 1 mile, or run 1 mile you will be burning close to the same number of
calories, but the faster you are going the more dangerous the exercise becomes.  Both jogging and running can cause
serious damage to your feet, ankles, knees, hips, and lower back over time if you aren't doing them with really good
form (or if you have a lot of excess weight on you which puts increased pressure on your joints) but walking is very easy
on the joints and is easily the safest form of physical exercise there is.

As far as speed goes, when you go for a walk it would be best if you were walking fast enough that your heart rate went
up, but not so fast that you would have difficulty having a conversation with someone due to how much you are huffing
and puffing.  (A moderate pace is the speed that you should walk at if you want to arrive at "health" the fastest!)

-
WALKING IS A WAY TO RE-CONNECT WITH NATURE

Not only were we designed to walk, but we were designed to walk outdoors, and going on a “Nature Walk” is one of the
most beneficial things that you can do for yourself.  When walking through a forest you can't help but look around and
focus on your environment and forget about all of the stressful things that have been bothering you such as work,
unpaid bills, or relationship dramas.  The sunlight, fresh air, and natural scenery, as well as the absence of traffic
noises, city pollution, and other people can do miraculous things for your health.  (Plus by walking more and driving less
you will also be helping to preserve nature so that future generations can experience it's healing powers as well.)


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2. JUMPING ON A TRAMPOLINE

Before getting into the amazing benefits of jumping on a trampoline (also known as “rebounding”) I want to stress that a
mini trampoline will give you the same health benefits that a large trampoline will, and if you don't have good balance
and are worried about falling you can get a trampoline that comes with handle bars to hold onto while jumping.  (I also
strongly recommend that you get a trampoline that comes with a lifetime warranty because the inexpensive trampolines
that you find at places like Wal-Mart are not built to last and will eventually start to break if you use them on a regular
basis, (which could lead to injury) and the more that you weigh the quicker they will break.

-
JUMPING ON A TRAMPOLINE WILL STRENGTHEN EVERY SINGLE CELL IN YOUR BODY

If a person weighs 100 pounds and they glued a scale to their feet, the scale would say that they weighed "100 pounds"
if they were standing still, but if they were jumping on a trampoline, the scale would say that they weighed "0 pounds" at
the top of each jump when they are in the air and weightless, and then it would say that they weighed "300 pounds"
each time that they came back down and landed on the trampoline, and it's at that moment when the scale says that
they weigh 3 times more than normal that their muscles engage to make the next jump, so every cell in their body has to
work 3 times harder than normal due to the fact that gravity is 3 times stronger than normal at that moment, and this
force (known as "G Force") causes every cell in your body to get stronger.

-
JUMPING ON A TRAMPOLINE WILL STIMULATE YOUR LYMPHATIC SYSTEM

We each have about 100,000,000,000,000 cells in our body (100 trillion) and like any other living creatures each of our
cells will eat and create waste, and this cellular waste can build up in our bodies and cause problems.  

Fortunately we also have a “Lymphatic System” which produces "Lymph Fluid", and the purpose of "Lymph Fluid" is
basically to give each one of our cells a bath and to then transport the cellular waste that they have created out of the
body.  

But unlike our blood which has a heart that pumps and circulates it for us automatically, our lymphatic system has no
actual pump and the only way that our lymph fluid will circulate throughout the body is if we move our body, so it is
important to stay active and jumping on a trampoline has specifically been shown to be the most effective form of
exercise for stimulating our lymphatic system.

-
JUMPING ON A TRAMPOLINE WILL END DEPRESSION AND MAKE YOU FEEL GOOD

We've all familiar with the expression "Jumping For Joy", and just like young children enjoy jumping on their beds and
astronauts enjoy doing somersaults when they are in space, jumping on a trampoline is a really fun way of experiencing
weightlessness.  

For me personally jumping on a trampoline is so much fun that once I start doing it I don't want to stop, and I think that it
would be virtually impossible to jump on a trampoline and feel depressed at the same time.  (Antidepressants are
currently the most prescribed drug in America, but studies have shown that exercise is just as effective at reducing
depression as the leading brands of antidepressants, and jumping on a trampoline is by far one of the funnest exercises
that you can do.)


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3. SWIMMING

We all share a very intimate relationship with water.  (Our bodies are mostly water, we spent the first 9 months of our
existence in water, and although we can live a very long time without food we can not live for very long without water, so
it should come as no surprise that spending time in water has a lot of health benefits.)

Swimming is a wonderful and very low-pact form of exercise, and it is especially good for people who have joint problems
that prevent them from other forms of exercise because swimming puts no stress on the joints whatsoever.  

I want to stress though that I only recommend swimming if it is in a natural body of water, and I don't recommend
swimming in public swimming pools for the following reasons...

-
PUBLIC SWIMMING POOLS ARE FULL OF TOXIC CHEMICALS

Even though you are immersed in water when you are swimming, when you get out of a public swimming pool your first
instinct will probably be to take a shower or a bath, and this is because of all the chemicals that were in the water and
that are now all over your body.

Public Swimming pools are usually loaded with chemical sanitizers such as “Chlorine” as well as PH balancing chemicals
such as “Hydrochloric Acid”, and these chemicals are so toxic that if you poured them into a fish tank it would kill the fish,
and these chemicals have also been linked to many health problems in humans ranging from simple eye irritation to
miscarriages in pregnant women.

-
PUBLIC SWIMMING POOLS ARE FULL OF STRANGERS

There's an old Indian saying that says, "You can't point at the same river twice." and the meaning of this is that natural
bodies of water such as rivers, lakes, and oceans are in constant motion and are therefore constantly changing and
purifying themselves.

But in public swimming pools the water is stagnant and full of other people, so it's basically no different than being in a
giant bathtub with a large group of people.  (And surveys show that 1 in 5 adults "admit" to urinating while they are in
public swimming pools.)

The reason that so many toxic chemicals are added to public swimming pools is because of how easy it is for germs,
bacteria, parasites, pathogens, and viruses to spread from person to person in them, and no “Life Guard” can save you
from these “Silent Killers”.  

-
PUBLIC SWIMMING POOLS ARE FULL OF TAP WATER

Even if you find a public swimming pool that doesn't add any chemicals to their water and claims to be “chemical free”,
don't forget that the water used to fill the pool is “tap water”.  (Which is already a concoction of toxic chemicals to begin
with.)

If you walk up to a public swimming pool and you can smell the chemicals and you can even see the chemicals in the
“cloudy” water then please don't get in the pool.  Yes, swimming is healthy, but swimming in a pool like that would be
about as healthy as walking on a treadmill while smoking cigarettes.)


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4. YOGA

You may not remember this, but on the day you were born you were more physically flexible then the most advanced
yoga teacher in the world, and as a baby you had a curiosity about life that would rival the greatest thinkers who have
ever lived.  But as you grew older your body slowly started to become stiff and inflexible and your mind slowly started to
become set in it's ways and unyielding, and a regular yoga practice is the best way to help regain your flexibility and
re-open your mind.

In the 76th verse of the “Tao Te Ching” it says that all life, including the trees and people are soft and flexible at birth
and are hard and stiff at death, and therefore flexibility = life and stiffness = death.  

One time I was planting baby trees and they were so young and flexible that I could have easily tied them into knots if I
wanted to (and some people do this as an art form known as “
Tree Shaping Art”) but if you tried to do this to a tree
when it is fully grown and mature it would break due to the fact that it has lost it's ability to bend, and I encourage you
not to lose your ability to bend if you wish to survive the physical and mental challenges that can show up in life.

Although yoga is a great form of physical exercise, it is far more than that, and even if you start doing yoga because you
simply want to lose weight or because you just want to be physically flexible enough to do the splits, I can assure you
that if you are consistent with your yoga practice you will eventually realize that the real benefit of yoga is achieving
spiritual bliss by realizing that you are one with everything in the universe...

I invite you to check out my yoga videos by clicking
HERE


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5. WEIGHT LIFTING

Any time that you do a natural movement (such as raising of your arms or squatting your legs) and you do it with the
addition of added weight, not only will your muscles get stronger but so will your bone density and your metabolism, and
keeping your body strong is one of the best ways to keep yourself out of a nursing home when you get older.  (And for
those who already are in a nursing home working out with weights would be the best way for you to regain your strength
and your livelihood, because despite what you may have heard you are NEVER "too old" to start exercising.)

And for those of you who are “underweight” (or who think of yourself as “underweight” because you are a normal weight
but you are also living in a society where the average person is at least 20 pounds overweight) the best way to gain
“healthy weight” is to gain it in the form of muscle mass.  

It takes time to build muscle, however, you can speed up your progress by following the same principles that
construction workers use when they build a new building...

To build a new building (or muscle) you will need the following 3 things...

1.  Labor (Workouts)
2.  Materials (Wholesome Nutrition)
3.  Time (Rest & Recovery Between Workouts)

But if you want to build a new building (or a new body) efficiently you will also need a “Blue Print” of the finished product
that you want to create.  (If you simply workout with the vague goal of “wanting to get in shape” it would be like if
construction workers showed up to a work site with the goal of “wanting to build a building” but didn't have a clear vision
in their minds of exactly what the finished building was going to look like.)  Buildings can be built these days at incredible
speeds because the people building them know exactly what their goal is down to the finest detail, so I encourage you to
get very specific about your fitness goals so that you can figure out the most efficient strategy for achieving the specific
results that you are wanting.

And most importantly, before you can build a new and improved building (or a new and improved body) the old one must
be torn down first, and what this means is that all of the bad habits and disempowering beliefs that have been keeping
you stuck where you are currently at must be demolished before major reconstruction can truly begin.

I also want to stress that lifting weights with proper form is so important for your safety and for getting the maximum
results from weight training that I recommend that you become a life long student of "proper lifting form" by watching
weight lifting videos on YouTube regularly.  For example:  If I am going to be working out my chest today I will watch a
video or two of someone else doing lifting exercises that target the chest such as “bench presses” right before my
workout to get motivated, as well as to learn.  (I find that no matter how many years I lift weights I can still learn more
about how to do it properly, and more importantly, sometimes I will get so focused on how much weight I am lifting and
how many times I can lift it that I really need to be "reminded" of the correct way to perform the lifts that I am doing.


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6. GET A WORKOUT BY SIMPLY BEING AN ACTIVE PERSON

Try to imagine just how utterly useless something like a treadmill would have been to our ancient ancestors.  In the past
people didn't need gyms, barbells, or exercise programs, because physical exercise was involved in virtually everything
that they did, but over the years we have invented "labor saving machines" that have reduced this physical labor down
to almost nothing, and a great way to get in better shape is to simply start doing things the old fashioned way again...

We've all heard advice like this for years...

*** Take the stairs instead of the elevator.
*** Walk to places that are near by instead of driving to them.
*** Do yard work yourself rather than paying someone else to come and do it for you.

                                                      
CHANGE THE WAY YOU LOOK AT WORK

When I was a kid growing up in Ohio there was no electric heater in our house so in order to stay warm in the winter
months we had to do “wood work”  which involved cutting down dead trees, chopping them into logs that could be used
as “fire wood” and then carrying the heavy logs and stacking them near our house.  I would dread doing this because of
how difficult it was and would always ask my dad, “Do we have to do wood work today?”  and he would respond by
saying, “No...  You “get” to do wood work today.” and it wasn't until later in life that I realized just how powerful a simple
change in the way we look at things can also change our willingness and desire to them.  (For some people just
watching the training scene from one of the “Rocky” movies is enough to get them motivated to work out, and for me  
personally seeing Rocky doing “wood work” in “Rocky 4” actually made me want to do “wood work” and when I did it I
would volunteer to be the one to pick up and carry the heaviest logs and I imagined that I was “Rocky” when I did it.)

                                                                      
GO OUTSIDE AND PLAY

I grew up in the 80's and back then one of the most common ways that parents would punish their kids would be by
telling them that they can´t go outside and play, but children today have become so overweight and non-active that
telling them to go outside and play would probably seem like punishment to them.  

We all need exercise more than ever today and below are some examples of fun outdoor activities and the number of
calories you can expect to burn each hour you do them...


THE AVERAGE NUMBER OF CALORIES BURNED EACH HOUR IN VARIOUS OUTDOOR GAMES AND ACTIVITIES



















Believe it or not, just having a dream about doing one of these activities can give you a workout!  (I've had dreams
before where I am running in a big race and right after I cross the finish line I wake up and my heart is pounding, I'm
breathing heavy, and sometimes I'm even sweating.  It may have just been a dream but my body didn't seem to know the
difference in many respects, and I definitely burned more calories during a dream like that than if I had dreamed that I
was sitting in the crowd and just watching the race.)


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                                            BACK TO STEP FOUR
                                                        HOME
6 EXCELLENT FORMS OF
EXERCISE
* Archery
* Basketball
* Bike Riding
* Bird Watching
* Building A Sand Castle
* Canoeing
* Climbing Trees
* Collecting Seashells
* Cricket
* Croquet
* Discus Throwing
* Dodge Ball
* Easter Egg Hunt
* Feeding Birds
* Flashlight Tag
* Flying A Kite
238
544
578
211
265
238
440
192
365
322
403
388
186
223
390
300
* Frisbee
* Golf
* Hacky Sack
* Hide & Seek
* Hiking
* Hockey
* Hula Hooping
* Horseshoes
* Ice Skating
* Jumping Rope
* Kickball
* Making A Snowman
* Miniature Golf
* Nature Photography
* Playing In Sprinklers
* Rock Climbing
204
306
362
186
407
398
666
212
402
680
476
208
224
223
422
444
* Roller Skating
* Skateboarding
* Skiing
* Skipping Rocks Across Pond
* Snowball Fight
* Sledding
* Soccer
* Softball
* Surfing
* Swimming
* Swinging On A Swing
* Tennis
* Walking Through The Park
* Water Gun Fight
* White Water Rafting
* Volley Ball
423
444
408
264
410
476
476
328
408
408
208
340
204
308
409
272