New Study Shows the Benefit of Increased Longevity with 15 Minutes of Daily Exercise

Fitness guidelines by the WHO, the US and other countries recommend that adults get at least a half-hour of moderate workout most days of the week. This can include brisk walking, bike riding and water aerobics.




Realizing that it might be difficult for some to break a sweat, health groups have suggested breaking it down into smaller, more manageable chunks of time such as three 10-minute spurts a day on weekdays.



The latest study, a large one led by researchers at the National Health Research Institutes, sought to determine if exercising less than the recommended half-hour was still helpful.



Exercising just 15 minutes per day can effectively increase life expectancy compared with little or no exercise at all, according to a recent study in Taiwan involving over 400,000 individuals.



Don’t despair if you cannot fit in the recommended 30 minutes of daily exercise. Growing evidence suggests that even half that much can help.

It’s still no excuse to slack off. Regular exercise strengthens muscles, reduces the risk of some diseases and promotes mental well-being. The more exercise, the better.



However, not everyone has the time or willpower. So researchers set out to find the minimum amount of physical activity needed to reap health benefits. The findings by a study in Taiwan suggest just 15 minutes of moderate exercise a day can lead to a longer life.



This “may convince many individuals that they are able to incorporate physical activity into their busy lives,” Anil Nigam of the University of Montreal said in an e-mail.



Nigam had no role in the research, but wrote an editorial accompanying the Taiwanese study published online on Monday in The Lancet.



The researchers said that east Asians — including Taiwanese, Chinese and Japanese — are generally less physically active than their Western counterparts and their workouts tend to be less intense.



About 416,000 Taiwanese adults were asked how much exercise they did the previous month. Based on their answers, they were put into five groups of varying activity levels from inactive to highly active.



Researchers kept track of their progress for eight years on average and calculated projected life expectancy.



The study found those who exercised just 15 minutes a day — or 90 minutes a week — cut their risk of death by 14 percent and extended their life expectancy by three years compared with those who did no exercise. Both men and women benefited equally from the minimum activity.



Each additional 15 minutes of exercise reduced the risk of death by another 4 percent compared with the inactive group.



Researchers did not report how additional exercise affected life expectancy.



There were some limitations. Answers were self-reported. The study, though large, was observational, which means the health benefits may not be entirely due to exercise.



However, researchers said they took into account other factors that might affect health such as smoking and drinking. And outside scientists said the findings are in line with other studies.



For the sedentary, the key is this: Some exercise is better than none.



“Get off the couch and start moving,” I-Min Lee of the Harvard School of Public Health said.



People should strive to do the recommended level of exercise, but should not be discouraged if they can’t achieve it right away. Start slow and gradually build up.

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How to Enhance Your Fitness and Exercise with Essential Oils

Improve Your Workout with Essential Oils

Having been used for over thousands of years in various cultures, essential oils and aromatherapy have been gaining recognition in recent years as alternate medicine, therapy and treatment for diseases, body and emotional health.

There are many essential oils and related products that can help you improve your workout, fitness and exercise.

Pre-Workout

Peppermint – enhance focus and concentration, increase oxygen to your brain and muscles, curb appetite, keep you alert and energized

Motivation – help keep you motivated and work out harder

NingXia Red – super anti-oxidant drink, increase energy, enhance stamina without added sugar or caffeine (so you won’t have sugar high and crash afterwards)


Post-Workout

PanAway – relieve tension, pain and inflammation in muscles, ligaments, and joints. Great for arthritis pain and back pain too!

Deep Relief (Roll-On) – relieve tension, pain and inflammation in muscles, ligaments, and joints.

Ortho Ease & Ortho Sport Aromatherapy Massage Oil – soothe sore and tired muscles to help you recover quickly from workout

Peace & Calming – relieve stress & anxiety, help you get restful sleep

NingXia Red – use post-workout and every day, boost your immune function , help support liver and kidney function, regulate blood pressure, blood sugar and cholesterol level, improve digestion, combat premature aging, and help maintain healthy weight


Why Choose Young Living Essential Oils?

90% of essential oils sold in North America are Grade B or lower (perfume-grade) oils. They only contain 5-10% essential oils and the rest is chemical solvents, synthetic, and other toxins. These oils could irritate your skin and cause other health problems.

Young Living Essential Oils are pure, 100% Therapeutic-Grade (Grade A) Essential Oils. They enhance health and well-being without burdening your body with more chemicals and toxins. It’s a great investment for your long-term health.

For more information about the science of essential oils and products, visit http://www.TrueHealingOils.com or Email: info@TrueHealingOils.com.

What Should I Eat to Recover After Exercise?

For many people who want to lose weight, eating less and exericse more seem to be the mantra. But far too many people short-cut their workout by dieting or not eating after exercise. This is a sure way to disaster.

After a moderate workout, you need not refuel immediately since your muscles are not really depleted. If you start to lift weight seriously, you should plan a well balanced post-workout nutrition program to help you recover, build muscle and burn fat.

Your post-workout diet should include:

• Carbohydrate. For a 150-pound athlete, carb loading for rapid recovery is about 300 calories every 2 hours for 4 to 6 hours.
• Protein. The target is about 15 to 30 grams of protein for a 150-pound athlete taken right after exercise.

Timing may be even  more important than the actual amount of food. Your best bet is to time your meals to your workout.

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