The fountain of youth formula

The closest thing to a "magic bullet" for maintaining youth and optimal health is a well-balanced combination of exercise and proper nutrition. The entire body benefits from this formula, both physically and psychologically.

Regular exercise improves digestion and elimination, increases endurance and energy levels, promotes lean body mass while burning fat, and lowers overall blood cholesterol while increasing the proportion of "good" cholesterol (HDL) to "bad" cholesterol (LDL). Exercise also reduces stress and anxiety, which are contributing factors to many illnesses and conditions. In addition to physical benefits, studies have shown that regular exercise elevates mood, increases feelings of well-being, and reduces depression.

Those who exercise regularly report that they feel better, have more energy, and often lose excess weight while improving their muscular strength and flexibility. Greater body satisfaction is associated with increases in exercise participation. Moreover, many who exercise regularly adopt a healthier lifestyle - abandoning smoking, excessive drinking, and poor nutritional habits.

Exercise compensates in several ways for the changes that accompany aging. It helps prevent the loss of muscle and can even help regain lost muscle. It helps preserve bone mass, prevent brittle bones, and even build bone. It boosts the resting metabolic rate and therefore aids in weight control, and it improves aerobic capacity just as it does in younger people. Exercise helps prevent hardening of the arteries as we get older and can halt or reverse the buildup of fatty deposits in the coronary arteries.

Exercise includes a variety of movements and different activities. Recreational exercise is meant for enjoyment and relaxation, while therapeutic exercise is intended to alleviate or prevent a particular problem. Sometimes an exercise can both be recreational and therapeutic. Take swimming, for example. With careful attention to arm and shoulder movements, swimming can meet both the recreational and therapeutic needs of someone who has arthritis of the shoulder.

There are a number of exercise types, each of which has a specific purpose:

• Aerobic (which literally means "to exercise with oxygen") or endurance exercise improves the body's capacity to use fuel and oxygen. Swimming, bicycle riding, jogging, and power walking are examples of this type of exercise. The body's cardiovascular system benefits through increased blood supply to the muscles and enhanced oxygen delivery throughout the body. Just 20 minutes a day of sustained aerobic activity can lower blood pressure and strengthen heart function.

• Anaerobic exercise ("to exercise without oxygen") occurs when the demands made on a muscle are great enough that it uses up all of the available oxygen and starts to burn stored energy without oxygen. This type of exercise for burning energy produces lactic acid. As lactic acid builds up in the muscles, it causes pain. That's one reason why you can't carry on anaerobic exercises very long. Weight lifting is a classic example.

• Range-of-motion exercise helps maintain a joint's complete movement by putting a body part through its maximum available range of motion. Extending and moving one's arms in wide circular motions is an example of this. Some degree of flexibility is required to perform range-of-motion exercises, so stretching is recommended beforehand.

• Strengthening exercises help a muscle's ability to contract and do work. Doing sit-ups, for example, is a way of strengthening abdominal muscles.

Consult your physician before you begin an exercise program if you smoke, are overweight, are older than 40 years and have never exercised, or have a chronic condition such as heart disease, diabetes, high blood pressure, lung disease, or kidney disease. The risks of exercise stem from doing too much, too vigorously, with too little previous activity.

If you are medically able to begin a program, here are some helpful tips:

1. Begin gradually. Don't overdo it.

2. Select the exercise that is right for you. Something enjoyable and tolerable. Otherwise, in time you will avoid it.

3. Do it regularly but moderately.

Frequency: Exercise at least three to four times a week.

Intensity: Aim for about 60% of your maximal aerobic capacity. You don't want to push yourself to your maximum heart rate; yet you must exercise at about 60%-85% of that maximum to get cardiovascular benefits from your exercise training. This range is called target heart rate.

The following formulas can be used to calculate your maximum and target heart rates (in beats per minute).

For men... 220 - Age = Maximum heart rate.

Maximum heart rate x .60 = Target heart rate.

Example for a 20-year-old man:

220 - 20 = 200 (Maximum heart rate).

200 x .60 = 120 beats per minute (Target heart rate).

For women, the formula is as follows:

225 - Age = Maximum heart rate.

Maximum heart rate x .60 = Target heart rate.

Example for a 20-year old woman:

225 - 20 = 205 (Maximum heart rate).

205 x .60 = 123 beats per minute (Target heart rate).

Time (duration): Set a goal of at least 20 to 30 minutes a session. If you're not used to exercise, start at a comfortable length of time and gradually work up to your goal.

Always warm up and cool down. Stretch and warm-up to help loosen muscles; stretch in cool-down to increase flexibility.

REMEMBER: The fountain of youth is within you. Almost all health problems you are facing today are not medical but lifestyle and nutritional problems - something you yourself can, and must, change.


Editor’s note:Yahoo Philippines encourages responsible comments that add dimension to the discussion. No bashing or hate speech, please. You can express your opinion without slamming others or making derogatory remarks.

  • ToyotaPH continues it’s strong sales in February
    ToyotaPH continues it’s strong sales in February

    Toyota Motor Philippines (TMP) sustains its strong sales in its February performance. Toyota’s strong performance last month was due to the  high demand of the Vios, with sales of 2,012 units and of course the rest of Toyota’s line up such as the Fortuner, Innova, Wigo, Hilux, Avanza and Corolla Altis. Toyota’s luxury brand, Lexus, recorded 60 units last month. …

  • No apology, but Noy seeks understanding
    No apology, but Noy seeks understanding

    There was no apology, but President Aquino yesterday expressed regret, took “full responsibility” and appealed to the nation for “deepest understanding” for the Jan. 25 Mamasapano raid in which dozens died, including 44 police Special Action Force (SAF) commandos. “To every Filipino who has felt failure or has been hurt because of the events related to this operation, it is with abiding humility that I ask for your deepest understanding,” Aquino said in a speech before the 246 new graduates of …

  • MVP on endorsement: Thanks, I’m no politician
    MVP on endorsement: Thanks, I’m no politician

    Businessman Manuel V. Pangilinan is grateful for Sen. Miriam Defensor-Santiago’s praise and presidential endorsement, but says he is not a politician. In an interview on the sidelines of the launch of the search for The Outstanding Young Men (TOYM) of the Philippines 2015 Wednesday night, Pangilinan dismissed the idea of running for president in the 2016 elections. “I’m not a politician, I’m just an ordinary business person,” he added. Santiago endorsed Pangilinan as a presidential candidate …

  • No Lenten break in operations vs lawless groups – AFP
    No Lenten break in operations vs lawless groups – AFP

    The Armed Forces of the Philippines (AFP) is not suspending its offensive against the Abu Sayyaf, New People’s Army (NPA) and other lawless groups during the Holy Week, an official said yesterday. Lt. Col. Harold Cabunoc, AFP public affairs office chief, said the AFP leadership is leaving it up to area and division commanders whether to raise the alert status in preparation for the Holy Week. Those deployed in areas where there are ongoing law enforcement operations against terrorist groups …

  • Probe harassment vs human rights lawyer, CA orders AFP
    Probe harassment vs human rights lawyer, CA orders AFP

    The Court of Appeals (CA) has ordered the Armed Forces of the Philippines (AFP) to investigate a human rights lawyer’s claim of harassment, including surveillance, by several military officers. In a 22-page decision, the former Special Sixth Division of the appellate court granted the petition for writ of amparo and habeas data of Maria Catherine Dannug-Salucon. The CA ordered the AFP to identify the officers behind the surveillance and file charges against them. The CA ruling said …

  • Noy vows to dismantle bata-bata system in PNP
    Noy vows to dismantle bata-bata system in PNP

    President Aquino vowed yesterday to dismantle the culture of factionalism or the bata-bata system within the Philippine National Police as he continued the search for the next PNP chief. Speaking at the Philippine National Police Academy (PNPA) commencement exercises here, the President said the country needed solidarity among leaders and members of the police force so that the policemen would be effective protectors of Filipinos. “Our challenge to the next chief of our national police force: …

  • Envoy to expats: Retire, invest in Phl
    Envoy to expats: Retire, invest in Phl

    Retire and invest in real estate in the Philippines, especially now that the country has made it to the top 10 retirement destinations in the world. This is the message being spread by the Philippine embassy in Washington, with Ambassador Jose Cuisia Jr. leading the refrain in meetings with various Filipino-American communities in the US. In his talks, Cuisia said that an affordable cost of living as well as warm climate and people are just some of the things that make the Philippines a top …

  • PNPA spotlight falls on Ampatuan grandson
    PNPA spotlight falls on Ampatuan grandson

    The stigma of being a namesake of the principal suspect in the 2009 Maguindanao massacre did not prevent Cadet First Class Andal Ampatuan III from entering and graduating from the Philippine National Police Academy (PNPA). Ampatuan III, now with a rank of police inspector, is a grandson of former Maguindanao governor Andal Ampatuan Sr. The younger Ampatuan was among the 246 graduates of the PNPA “Lakandula” Class of 2015. Ampatuan III’s mother is Bai Rebecca Ampatuan, a daughter of the …


Should Aquino be held accountable over the Mamasapano operations?

Poll Choice Options