The key to healthly exercise is just that.Let’s take another look at why we should exercise so we can hold a green fitness key.Today I find that humans are far too sedentary, all too
often sitting in front of a computer by day, followed by
sitting in front of a TV at night. This lack of physical
activity causes emotional and physiological imbalances,
but we can change this by looking at how we exercise; improving your
fitness changes your chemistry, acts as a powerful antidepressant, promotes
mental clarity, and reduces the likelihood of cancer.
If you’re not happy with either how you look or feel about your weight,
then with correct guidance, you can break out of inactivity and be rewarded
by smiling at yourself whenever you see your reflection. I will guide you towards 4 green keys to health and tonight is fitness.
You can learn more about how and when you should
exercise, as getting the correct mix can extend your life.
When I am working at my clinic, I hear echoing around the walls: I am too
old to exercise, too old to work. Are you too old to exercise? Well, no one told
Jiroemon Kimura (born 1897) that he was too old. He passed away recently
at age 116, farming until he was 90 years old. Remember the Carry On films?
Well, did you know that Barbara Windsor carries on exercising in her late 70s?
You can find her in her gym wear keeping fit outside in Hyde Park.
Over 450,000 people in the USA and over 70,000 people in the UK risk total
knee replacement every year. Want to talk pain? Then talk TKR. What’s
worse is that it is unsuccessful 10% of the time, and you can even die from
having total knee replacement. Furthermore, the age for TKR is constantly
dropping. Why? Anybody want to hazard a guess? That’s right: obesity.
Now, this isn’t proven yet, but it is most likely the biggest cause.
So, what happens when you get fat? Ladies, take the ‘C’ off chips and you
know what you get! Guys, you put it on around the waist and lose sight of
your favourite toy! What you probably don’t know is that your knees are
loaded with up to four times your weight, so every extra stone (14 lbs) is
an extra four stone (56 lbs) on your knees – that’s why knees are so often
the first casualty with OA. If you want to know why the four times multiple
occurs, it’s because of leverage. Now, you are intelligent people, and you are
surely interested in health or you wouldn’t be here. So, why have you made
the decision to get arthritis? Made the decision to get lots of pain? Made
the decision to risk surgery and even death? It’s because much of the pain
associated with the pleasure of eating too much is too far away, and anyway,
going to the gym is a pain for most. We need to change the way we think
about exercise, and hopefully this chapter will go some way to doing that
Here’s some more cheery news: an in-depth study into retirement found
that men in their sixties are every bit as good at driving business than those
physically and mentally in their prime. In later life, prescriptive exercise is
more effort than swallowing a pill, but it is well worth it; in a nutshell, you get
less senility and less pain. Exercise weaves its magic, strengthening the heart,
releasing more neurotransmitters for cell communication, boosting BDNF
for improving neural connections in the brain, aiding metabolism, improving
blood flow, stimulating toxic disposal systems, and strengthening bones.
This next fact gets me out running in howling gales and rain: current research
in Sweden shows that exercise alters the way genes work in the tissue that
stores fat, and changes in adipose tissue storage sites were measurable even
with just two workouts a week. Epigenetics has always fascinated me since
studying biology, and this is the study of how chemical alterations will
change how genes work in a cell. This allows us to fine tune our body to a
Exercise alters this process in muscle cells and improves how sugar is
processed. Furthermore, adipose tissue (fat cells) is an organ in its own right, producing active chemicals that have profound effects on the body. In
this tissue, 18,000 markers were found on 7,663 genes! This is leading to a
greater understanding of why exercise helps fatty tissue do its job properly,
which means that as we get older, we don’t have to have such a lumpy,
bumpy body. This smooth body needs a good structural support.
The 4 keys to health is all about investing in the healthiest happiest future you could wish for with sound scientific knowledge and big spoonfuls of commonsense and experience.Tonights blog is for nutrition week. The traffic lights approach to healthfor the 4 keys to health gives one point for every yes answer.
0 – 3: RED.
3 – 6: AMBER.
6 – 9: GREEN.
Scores: Now count up your scores – are you red, amber, or green for this key?
Once you’ve read the chapter and implemented any changes, take the
questionnaire again to see how much you’ve improved.This questionnaire is in 4 parts.
Diet and Blood Sugar Levels
• Is your weight good for your age and height?
• Do you have lots of energy and do you like to exercise?
• Are you free from joint pain?
• Do you rarely feel like dozing in the day and feel alert after eating?
• Do you hardly ever get stomach ache or bloating?
• Do you concentrate easily with a clear memory and few
• Do you hardly ever need sweet food or caffeine fixes?
• Do you jump out of bed, raring to go?
• Do you rarely feel dizzy / irritable / have mood swings in
gaps between meals?
• Do you rarely have thirst / dry mouth?
• Do you rarely get headaches?
• Is your urine a mild (not dark) yellow colour?
• Are your skin and lips moist, not dry?
• Do you have regular bowel movements most days?
• Do you have less than two glasses of alcohol a day?
• Do you have five helpings of fresh fruit and vegetables a day?
• Do you have several glasses of fruit water / juice / herbal
teas a day, even if resting?
• Do you avoid having too many salty snacks?
Healthy Low Homocysteine Levels (repairing DNA
and building nerves / cartilage)
• Is your weight satisfactory and stable?
• Are you a clear thinker with a good memory and rare
• Do you eat healthily with green veggies, seeds, and nuts,
but aren’t vegan?
• You are not an alcoholic, smoker, or heavy coffee drinker?
• Do you have little joint pain?
• Do you have great stamina without weariness?
• Is your cardiovascular system and blood pressure normal?
• Do you sleep well?
• Are you rarely angry, irritable, or down?
• Do you have healthy hair?
• Do you have flexible, pain-free joints?
• You are not taking painkillers?
• No arthritis, asthma, or eczema?
• No diagnosed cardiovascular problems?
• Do you spend more than thirty minutes a day outside in
• Do you eat healthily with oily fish, about four eggs a week,
seeds and nuts most days, and fewer than two alcoholic
drinks a day?
• Do you have a good memory, learning abilities, and
• You don’t get down, anxious or unnecessarily angry?
Anti-Ageing, Anti-rot, Antioxidants
• Are you a quick healer?
• Are you younger than middle aged (40)?
• Do you have healthy skin?
• No diagnosis of cancer or cardiovascular disease?
• Don’t bruise easily?
• Do you live in quiet, clear air, healthy countryside, not
near major roads?
• Do you eat healthily with five lots of fruit and veg a day,
raw seeds / nuts, and at least two oily fish a week?
• Do you take antioxidant supplements?
• Do you exercise and raise your heart rate five times a
week?If you got a red key read my blogs or get a copy of my book,through www.thepainkiller.co.uk,www.painreliefclinic.co.uk, or amazon.
Exercise is vital for healthy ageing, so get out of that chair! When we slouch
in our chairs, we don’t breathe correctly, we have less lung capacity, less
oxygen, a poorer blood flow, a weaker heart, and less nutrient delivery.
Smooth muscles tighten up to take up the slack, and our blood pressure
readings go up. Blood flow can’t accommodate sudden movements anymore,
so dizziness follows, and with it, increased accidents. Men’s sexual potency
falls, the gut slows, and digestion fails. Sugar metabolism struggles andcc
diabetes is more likely to take hold. In an article in Psychological Medicine,
Dregan and M.C Gulliford wrote about how intense exercise helps brain
function (Dregan & Gulliford, 2013), so you can remember where you put
your gym wear! Get my drift?
Here are some more facts I sourced for you to back up reasons to exercise
– for all you academic buffs out there. Whether you are old or young,
‘it’s widely acknowledged that a healthy body equals a healthy mind. The
government recommends a minimum of 150 minutes of exercise per week,
between the ages of 19 and 64’ (Dregan, 2013). A word to the wise – if you
don’t exercise at all, start. If you are new to exercise, start small and just walk
a little further than usual. Exercise doesn’t have to mean enduring lengthy,
intense programmes or taking up a gym membership, although I think the
discipline of going and the social angle is great. If you are exercising on your
own, you still need to add in working out with weights as well as aerobic
exercise, such as walking.
Did you know that at 44 years old, without exercising, we are at the peak
depressive age? However, at 70 – if we follow a fitness programme – it is
possible to be as physically fit and happy as we were when we were 20!
Another study got a group of 60 year olds to start doing three long swims a
week, and their medical measurements and tests were those of 40 year olds.
Exercise is much like medicine – it doesn’t have to taste nice, but the outcome
is more than worth it. Being disciplined about getting your exercise is your
key to longevity, so exercise regularly and effectively. Most people will say
they don’t like it, that it’s boring or painful, that they have no time to do it,
but they’re just in denial for the need to move. Well, couch potatoes, here
are some more facts for you:
• A study looked at 50 elderly people of an average age of 87.
Given a 10 week weights workout at this age, they doubled their muscle
Eating healthily in minutes is essential with modern busy lives.I enjoy my smoothies and juices, and know its healing my body. Whilst making these mixtures I always get my head around how good they are for my body.A positive mindset and eating healthily is a good combination. It takes about 3 minutes to prepare and a minute to enjoy.I love my morning smoothie. I make one for my breakfast to give me energy for my running, cycling, or dance/fit class. Although even if you’re not about to do exercise, it’s a great way to start the day. My favourite eating healthily in minutes task is a smoothie which I have a
lot – includes almond milk, a banana, and some raspberries or strawberries,and milled seeds and this smoothie is easy to digest, which is good for me if I’m running afterwards. Bananas are said to make more happy juice
in the brain, so I always include one in my smoothies if I can. I may also add pineapples as they have bromelain, which aids digestive pains, as well as papaya, which has papain that does the same thing, and cherries whichhave anthocyanin, a painkiller.
Then, after sport or as a snack, I enjoy my veggie juices – they’re full of
carotenoids, which are strong antioxidants and which help prevent any
form of chronic disease. Juicing really does get addictive; you can almost
hear your cells calling out to thank you. I often rummage around in my
greenhouse and fridge to find seasonal veggies and fruit to make a yummy
cocktail, which is basically a turbo shot of nutrients. Not only is this secret but its food medicine.
We have previously touched upon the significance of mindset in health. For example we all know that when we feel a bit down, everything feels that much harder to do and yet when we feel really good, it all seems so much easier.
Even though we all know this and have experienced this, it is sometimes difficult to take the next step and realise that by controlling your mindset you can control your ability to achieve, or not achieve your goals. Understandably, you may never have made this link. So, how can you control your mindset, you may ask?
Well, let’s start by looking at what words we use. After witnessing a car accident, if you were asked “did you see lots of glass after the window was smashed?”, would you be more likely to say yes, than if you were asked “did you see lots of glass after the window was broken?”. Absolutely. Tests have proven exactly this. Why? Because smashed evokes a stronger emotion than broken and alters the perception of what happened in reality.
Another example. We all get into situations where somebody lets us down or cheats us. What words you use will affect how you feel. Imagine saying to yourself ‘I’m really angry, I could hit him’. The emotions you would feel would be totally different than if you said ‘I’m feeling let down by you’. Try it yourself. It will feel different. If you suffer from anger problems, simply changing your words can change how you feel and act.
Now if you think about health, what words you use will again affect how you react. “I am a fat person” evokes a different feeling than “I am carrying a little bit of extra weight”. For some being fat will be painful, because it will involve loss of confidence and self esteem. But the thought of exercise and of going on a diet seems even more painful, so it’s easier to convince yourself, “hey I’m just carrying a little bit of extra weight. Besides I like my cakes and chocolate and exercise is so boring.” Isn’t this just using different words to control your mindset? Of course it is.
The outcome? Well in this case, the pain of being a little overweight is less than the pain of doing something about it, so nothing happens. Can we change this? Of course, change your words and it will change the feelings that you associate both with being fat and doing something about it. Then it becomes a lot easier to make positive improvement.
What’s the point of this story, well so often at our clinic we have patients who maybe are heavier than they should be, who probably haven’t exercised for many years and don’t have a real commitment to change. The result? Well pain, stiffness, creaky joints and arthritis for a start. But the perceived pain of having to do something about it is worse than the physical pain, so patients use different words to justify their condition. That is, until the pain gets too much.
Sure, we can work on the physical pain, we have great skills for that, but the benefits are amplified when we change the mindset and get true commitment to get involved. How?
The first step is to get a real commitment for the need to change. This usually only comes about when you get to that point where you have had enough, where the pain of not changing is worse than the fear of change.
Once there, then it’s a matter of breaking the thoughts and associations you have that has kept you where you are and then replacing it with a new set of beliefs that make you really want to change. This means that not changing means more pain and changing means moving away from that pain to something better.
If we go back to the overweight example, research has shown that in the majority of cases diets don’t work. The weight lost is back on within two years. That’s because dieting is just a temporary change of habit. Besides, dieting for most means moving towards pain. Not eating what you want, when you want and exercising is painful, right? But if you get the change of mindset, then the weight will come off and stay off.
Real improvements can come about if you want, all you need to do is to be shown how to change your mindset.
For more information about Nicky Snazell’s Pain Relief Clinic call 01889 881488 or visit www.painreliefclinic.co.uk