Exercise is Mandatory for a Healthy Happy Liver and Life

Exercise slows aging by strengthening the skin, lungs, liver, digestive tract, nervous system, and controlling body fat.

Aging is hastened by physical inactivity!

Most of us know that exercise keeps muscles strong. But did you know that strong muscles burn more calories? Yes! the more muscle mass you have, the more calories you burn even when you're not working out.

Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day. So an extra 5 pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every 14-20 days.

Image of woman working out

Because guys have more muscle mass, they burn calories faster and lose weight more easily than we do ladies. So we need to work out daily to stay strong and in shape.

If you need a little more encouragement to get going on a regular program, check out the list of benefits below.

17 Exciting Benefits of Regular Exercise!

  1. Good Mood, Less Stress. That upbeat feeling that you feel after a regular exercise routine or a walk can be almost euphoric. Regular exercise goes a long way in alleviating depression, lowering anxiety and controlling mood swings.

    It's a great way to shake off a bad mood. Whether you've had a run-in with your boss, an argument with a friend or family member, or you're just frustrated with your children, a brisk walk can help you recover from a stressful encounter.

    Regular exercise reduces the amount of stress hormones in the body too, resulting in a slower heart rate, relaxed blood vessels, and lower blood pressure. Increased relaxation after a work out shows on your face with reduced muscle tension.

  2. High Energy Level. Our everyday energy levels increase, making us more efficient and productive in everything we do.
  3. Helps Prevent Colds, Flu, and Viruses. Colds make you feel miserable. a good work out will stimulate your immune system. This decreases not only colds and flu infections, but also aids in detoxification and body purity.

  4. IImage of Couple working out

  5. Better Sex, More Often. Exercise is one of the best methods to help you get the energy to have more sex, enhance your sex drive and make sex an enjoyable activity.

    According to Harvard Medical School, if you're already physically fit, you're likely to derive more enjoyment from sex, and, be more sexually active. Those who work out regularly tend to have higher levels of desire; greater sexual confidence and frequency; and an enhanced ability to be aroused and achieve orgasm; no matter their age.

    Aerobic work outs seems to be the real libido booster possibly due to the release of endorphins, opiate-like chemicals produced in the brain that create a sense of well-being, which makes you more receptive to sex.

    It doesn't matter which type of aerobic work out you choose. You should try to get at least 30 to 60 minutes of exercise every day. Keeping fit can also boost your self-esteem, confidence and body image, all of which are important factors to maintain a positive attitude toward sex.

    If better health isn’t enough motivation to get you into the gym or out for a run, maybe better sex will be. Use the information here to inspire yourself to increase your fitness and just watch what may happen to your sex life.

  6. Reduces Erectile Dysfunction. While researching some information on line I came across this saying, “penis health is heart health”. This is so true.

    Erectile dysfunction is often caused by circulatory problems. In order to have an erection, the penis must swell with blood. Blocked arteries, high blood pressure and other cardiovascular issues can interfere with that process. Good physical fitness keeps the heart and arteries healthy, reducing the risk of erectile dysfunction.

    Researchers looked at men over the age of 50 and found that those who were physically active reported better erections and a 30% lower risk of impotence than men who were inactive.

  7. Improves Skin Health. From reducing acne breakouts to fighting the signs of aging, health experts say regular exercise can play a big role in how young and how healthy your skin looks and feels. It gives your circulation a boost delivering nutrients to your skin, helping to detoxify the body by removing toxins.

    This also boosts oxygen to the skin, increasing the natural production of collagen, the connective tissue that plumps your skin.

    Have you ever noticed the improvement in your skin color after a work out? That's because of the increase in blood flow. Keep up the good work for younger looking skin!

  8. Increases Brainpower and Concentration. Physical activity increases blood flow to the brain which helps it receive oxygen and nutrients. The better shape you're in, the faster your brain waves fire that are responsible for quick thinking. This enhancement in blood flow also improves your memory and helps to remove that mental fog we sometimes experience.

  9. Strengthens Bones, Preventing Osteoporosis. Regular, moderate exercise; particularly weight-bearing ones like walking, running, jogging, and dancing; keeps your bones strong. Studies show that resistance work outs also boost bone mass.

    In women, the slowdown in estrogen that occurs at menopause accelerates the calcium and mineral loss in our bones.

    This makes the bones more porous so they break more easily. Hip and wrist fractures as well as a curved spine are all indications of osteoporosis.

    We hear often about women and osteoporosis, but men have to be cautious of thinning bones with age, also. In a study that followed 3,262 men from their 40s to their 60s, strenuous physical activity dramatically lowered the risk of hip fractures.

  10. Decreases Arthritis Pain. By delivering blood to the joints it decreases the pain and stiffness of osteoarthritis.

    It may seem crazy when you are in pain and having difficulty managing osteoarthritis symptoms, but it's crucial that you stay active. That's probably the single most important piece of advice for a person living with osteoarthritis.......stay active.

  11. Headache Prevention. When you perform any tyoe of work out it releases endorphins, the body’s natural painkillers. There is a theory that some headache sufferers simply have fewer endorphins than other people.

    Anything you can do to increase endorphins may help.

    Be cautious though: really strenuous work outs can cause the type of bodily stress that contributes to headaches.

    Stick to activities that make you feel good and reduce stress, not those that might increase it.

  12. Image of physically fit man

  13. Prevents Heart Disease. Physical activity strengthens the heart; lowers blood pressure; lowers bad cholesterol levels, and raises the good cholesterol; reduces inflammation; lowers heart rate; helps to maintain healthy blood vessels; and lowers triglycerides. Wow!
  14. Lowers Your Risk of Diabetes. Adult onset diabetes, fueled mostly by too much body fat, is a major health issue in the U.S. today.

    Research shows that even people who are overweight or obese, can reduce their risk of diabetes with regular exercise. It produces an insulin-like effect that can lower blood glucose.

  15. Reduce Cancer Risks. In women it can reduce your risk of breast cancer by keeping estrogen levels low.

    Studies show that it may reduce colon cancer risk by as much as 30 to 40 percent. Colon cancer is one of the leading causes of cancer death in men. Experts have said that approximately 80 percent of the cases of this disease could be prevented.

    A healthier diet, with more fiber and whole grains, and drinking more water, is part of the prescription. But, regular physical activity is just as important as diet and could reduce colon cancer risk by as much as 30 to 40 percent.

  16. Sleep Better. Many people claim that they don't exercise regularly because they are too tired. Well, maybe they are tired because they aren't sleeping well? Could be.

    Richard Rosenberg, PhD, director of science and research at the American Academy of Sleep Medicine commented on WebMD.com that when it comes to relieving sleep problems, "any exercise is better than no exercise."

    And, the more physically fit you are the less sleep you require for regeneration of nerve energy. You will awake in the morning feeling more rested.

    There is one thing to remember about exercise and sleep....... a vigorous work out right before bed or within about three hours of your bedtime can actually make it harder to fall asleep. This surprises many people; it's often thought that a good workout before bed helps you feel more tired.

    Not so. Vigorous exercise right before bed stimulates your heart, brain and muscles which is the opposite of what you want at bedtime. It also raises your body temperature right before bed, which, is definitely not what you want.

    The best time? Morning, late afternoon, and early evening are all good times. Just try to give yourself about 3 hours to wind down before going to bed.

  17. Improved Digestive Health It promotes better intestinal activity, reducing gas and constipation and increasing regularity in bowel movements.
  18. Eases PMS and Menopausal Problems. It relieves menstrual discomfort by calming those crazy hormones, regulating ovulation, and reducing certain discomforts such as tender breasts, bloating, and anxiety.

    When it comes to menopause, experts aren't sure exactly why, but one study showed that menopausal women who exercise moderately on a regular basis have more energy and less moodiness, anxiety, depression, sleep difficulties, night sweats, and hot flashes, than those who don't.

  19. Weight Loss. The benefit we most associate with working out! If vanity is enough to get you to the gym, think about this: A lifetime of regular physical fitness, even activities as simple as walking half an hour most days, can help keep that belly from bulging.

    In a 2006 study at Ball State University, a group of 58 volunteers started a program of walking 10,000 steps a day.

    After 36 weeks, the volunteers had trimmed almost an inch from their waists and a similar amount from their hips.

    So get that pedometer on and get walking!

What to Eat Before or After Exercising

Did you know that what you eat and drink can help you reach your fitness goals faster?

By feeding your body the right nutrients you can ensure it’s getting the raw materials it needs to help you power through your workout and build and repair muscle afterward. Check out these great foods for exercise:

  • Oatmeal. Slowly-digested, complex carbs from whole grains deliver a sustained blood sugar release that energizes you throughout your workout. For best results, always choose whole oats.
  • Almonds and Walnuts. Almonds are a top source of antioxidants like flavonoids, phenolic acids, and vitamin E—all of which protect against harmful free radicals. Walnuts provide necessary omega 3 fats and the amino acid L-arginine.
  • Raisins. A small box of raisins provides about 300 milligrams of potassium, nearly as much as a small banana. Potassium naturally maintains fluid balance, helping to prevent dehydration as well as muscle cramps.
  • Salmon. Salmon is a top source for high quality protein, omega 3 fats, and an excellent source of vitamin D.
  • Tomato juice. While you work out you’re also sweating out electrolytes like sodium and potassium. You could replace them with a sports drink or you could drink some water with a glass of tomato juice. An 8-ounce glass contains far more sodium and potassium than your standard sports drink, and no sweeteners.
  • Yogurt. Yogurt provides protein, B vitamins, and calcium. Avoid yogurts with artificial sweeteners if possible.
  • Water, water, water. H2O is the perfect hydration drink. The best way to make sure you’re getting enough fluids: weigh yourself before and after exercise. Then drink two and a half cups of fluid for every pound you’ve lost. Preferably water with a little fresh lemon juice.
  • Ginger. According to a 2010 Journal of Pain study this anti-inflammatory root eases post exercise muscle pain. It’s also been shown to reduce joint stiffness and swelling. Try this Ginger Smoothie Recipe:
    • 1/2 cup 100% carrot juice, chilled
    • 1/2 cup unsweetened applesauce
    • 1/2 cup organic vanilla low-fat yogurt
    • 1 teaspoon fresh lemon juice
    • 1/2 teaspoon grated peeled fresh ginger
    • 1 frozen sliced ripe banana
    • 4-5 ice cubes
    Place all ingredients in a blender; process until smooth. Serve immediately.

Increase Human Growth Hormone Naturally

There is so much misleading information in the media and on the internet today about the Human Growth Hormone.

After much research (and reading several studies written in medical terminology that almost requires a translator), I felt compelled to include the following information researched and written (in a way that's easy for all of us to understand) by Dr. Gabe Mirkin.

You hear lots of advertisements for growth hormone releasers. Everything you eat is a growth hormone releaser since all foods raise blood levels of growth hormone. Exercise is also a growth hormone releaser because every time you exercise, blood levels of growth hormone rise.

It is true that growth hormone levels drop as a person ages, but there is no evidence whatever that lack of growth hormone causes aging or that taking growth hormone slows aging, and the evidence is highly controversial that growth hormone grows muscle and gets rid of fat.

The latest research shows that growth hormone is lowered by having lots of fat stored in your belly, and having high blood levels of two hormones called insulin and insulin-like growth factor-1 (IGF-I). So the aging process and resultant tissue damage may be caused by these two hormones which are caused by sudden rises in blood sugar that follows meals. High blood levels of insulin are associated with increased risk for heart attacks and high levels of IGF-1 are associated with increased risk for cancer. The best way to lower insulin and insulin-like growth factors is to reduce your intake of sugar and flour.

Entrepreneurs cannot sell you growth hormone because it is against the law to sell growth hormone without a prescription. But they can sell you growth hormone releasers because they are nothing but food (amino acids, the building blocks of protein). Every time you eat anything, blood levels of growth hormone rise. When you eat protein, blood levels of growth hormone rise even higher. All foods are growth hormone releasers, but growth hormone releaser pills cost much more than regular food and have not been shown to raise blood levels higher than food does.

If you want to lose weight and gain muscle, exercise. A study from Utrecht University in the Netherlands shows that exercising raises growth hormone even higher than eating does. If you want to gain muscle and lose fat, reduce your intake of refined carbohydrates and fatty foods, eat more foods taken from plants and start a regular vigorous exercise program.

In other words......don't spend your money on HGH supplements......Work Out!

A practicing physician for more than 40 years and a radio talk show host for 25, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is one of a very few doctors board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology.

Dr. Mirkin doesn't rely on press releases; he goes directly to the medical journals. He frequently finds studies or spots trends in research that are ignored by the popular media.

Motivation to Exercise!

Image of work out in gym

Lack of motivation is a big reason many people stop exercising.

It can be really hard to get on that treadmill in the early mornings when it's freezing cold! Or what about those stressful days at work when you really just want to unwind with a glass (or two) of wine and your favorite munchies?!

We've all been there so the next list is to help you keep motivated, excited, and focused on your work outs:

Friends working out

  • One of my favorites is to work out with friends.
  • Try developing an interest or hobby that requires regular physical activity.
  • Vary your routine. Try cross-training where you alternate between several types of exercises.
  • Hire a personal trainer. A good personal trainer will provide you with the motivation and information you need to get in shape and stay that way.

    Image of canoe workout

  • Change a few simple routines such as climbing the stairs instead of taking the elevator, walking instead of driving to the corner store, or canoeing instead of cruising along in a powerboat.
  • Think of exercise as something fun to do. Choose several different physical activities that are personally enjoyable such as sports, dancing, or biking.
  • Do resistance work outs at least twice a week for good muscle tone, increased metabolism, and fat burning (even after your work out's done)!
  • Have a 2-day rule. Never go more than two days without exercise.

  • Image of work out with dog

  • Do you have a dog? One study found that dog owners walk twice as much as those who don't own a dog. Walking is great exercise.

Fifty percent of all people who begin a vigorous training program drop out within a year (i.e. New Year's Resolutions). One key to reaching and maintaining physical fitness is to find activities that are exciting, challenging, and satisfying to you.

Stay positive.....unfortunately acquaintances will sometimes try to discourage you so you will stay miserable with them.

Don't let them!

You be the positive force in their lives and encourage them so they can look and feel as great as you!

Senior women working out image

No one is too young or too old to exercise. The United States Surgeon General recommends at least 30 minutes of moderate exercise, such as brisk walking, nearly every day. However, vigorous exercise carries risks that people should discuss with a doctor. You should always check with your doctor before starting a new exercise program,

When exercising, listen to the body's warning symptoms, and consult a doctor if exercise causes chest pain, irregular heartbeat, unusual fatigue, nausea, unexpected breathlessness, or light-headedness.

And......be sure to check out the Diet & Detox section of Liverguru.com to find information about eating well to benefit your new exercise program.

Return to Women's Liver Health page.

Return to Men's Liver Health page.

Return from the Exercise page to the Liverguru.com home page.