HEARThrive - Module 4 - Easy Exercise For Heart Health

OK. This is a silly idea but hopefully it will make you smile.

Our dog (Muffy) has a great time playing "catch." Check out the dramatic slow motion and "stop action" shots in this video. Then follow his lead and get out and do some exercise you enjoy.

A profound message from one of the premier thought leaders in the world, Jim Rohn.

Lots of people do basic cardio workouts like running but there may be another form of exercise that is more efficient, which takes less time and yields better results.

My brother and I are identical twins. In our younger years we looked very much alike and weighed about the same. Later in life, my brother put on more weight and the difference in our weight progressively increased with age.

My twin brother and I were both very active growing up. But after about age 40 my brother's lifestyle became more sedentary. I remained more active. This video shows the benefits of exercising regularly and will inspire you to stay active throughout your life.

A compelling story on Malcolm's brush with heart disease and why exercise may have saved his life.

Here's a quick overview of Malcolm's exercise routine that he will be demonstrating in the lessons that follow.

Walking is great and most people can do it, but adding additional activities that you naturally enjoy is a bonus. For Malcolm, this includes playing golf and ice hockey. Malcolm then introduces you to his indoor setup for maintaining flexibility and strength, which will be shown in more detail in the lessons that follow.

Always spend a few minutes warming up for an exercise routine. Although Malcolm uses some special equipment, including a "Chi" machine and a "Gazelle" air glider, you don't require external devices to do a warm-up.

Malcolm demonstrates some simple stretching maneuvers that help relax the muscles in his arms and legs and reduce the risk of injury. Then he illustrates some balance techniques that are a little tricky but are important. Most of these exercises require little or no extra equipment - just your own body.

Malcolm shows some isometric strength toning techniques as well as using weights. He chooses to work lightly at this, simply to maintain muscle rather than build muscle. It's a personal choice. Some people prefer to do body building, which of course requires heavier weights and a lot more exertion.

This video features the use of a Pilates machine. Malcolm demonstrates a range of resistance and flexibility exercises that strengthen the abdominal core. Malcolm also completes a "sit-stand" maneuver (not as easy as it looks) that has been scientifically associated with increased longevity (if you can do it like he does). 

Malcolm demonstrates his high intensity workout routine on the treadmill. He shot this video on Feb. 3, 2016. Little did he know that 3 months later he would be undergoing triple bypass heart surgery. The idea here is to alternate between high exertion and brief periods of rest. Furthermore, each burst of exertion progressively gets faster and more difficult. Dr. Al Sears explains that this type of workout (which he calls P.A.C.E.) is superior to traditional cardio, where, for example, a person might run at a steady, moderate speed for 30 minutes straight.

Make your walk provide more than just exercise. Allow yourself to observe, feel and imagine positive sensations and thoughts from gentle breezes to the warmth of the sun to nature's sounds and just being thankful for what you have.

Appropriate exercise is another tool that could help you reduce your blood sugar. If you own a glucometer, try testing your blood sugar after doing some exercise and see whether it goes down. Taking a modest walk after eating a high glycemic food or meal is a great way to reduce the potentially negative consequences of retaining a high level of blood glucose.

In my opinion and based on what I've learned, it's definitely beneficial (even essential) to include exercise in your lifestyle. Aim to do some activity every day. Think about how sedentary you are and focus on ways that you can include more movement in your daily life. When you see the list of benefits (shown in this video) that exercise offers you'll surely want to add it to your HEARThrive lifestyle.

Here's a quick look at some of the best vitamins and supplements to take to support your heart and your health, which you'll learn more about in Module 5 of HEARThrive.

Doing regular exercise, preferably daily, has the potential to transform you in many positive ways both now and as you get older. You'll reduce your risk of memory loss and Alzheimer's disease. You'll be physically stronger and able to maintain your independence. You'll engage well socially and be physically more attractive. Stay active!

Read the accompanying PDF or watch this video every day to help you develop the habit of exercise.

Read the accompanying PDF or watch this video every day to help you develop the habit of daily exercise.