Exercise Is Medicine Quotes

We are uncomfortable because everything in our life keeps changing -- our inner moods, our bodies, our work, the people we love, the world we live in. We can't hold on to anything -- a beautiful sunset, a sweet taste, an intimate moment with a lover, our very existence as the body/mind we call self -- because all things come and go. Lacking any permanent satisfaction, we continuously need another injection of fuel, stimulation, reassurance from loved ones, medicine, exercise, and meditation. We are continually driven to become something more, to experience something else.

Some people when they see cheese, chocolate or cake they don't think of calories.

Exercise Is Medicine,” so

The walking of which I speak has nothing in it akin to taking exercise, as it is called, as the sick take medicine at stated hours …but it is itself the enterprise and adventure of the day.

Before you worry about the beauty of your body, worry about the health of your body.

At every level, from the microcellular to the psychological, exercise not only wards off the ill effects of chronic stress; it can also reverse them. Studies show that if researchers exercise rats that have been chronically stressed, that activity makes the hippocampus grow back to its preshriveled state. The mechanisms by which exercise changes how we think and feel are so much more effective than donuts, medicines, and wine. When you say you feel less stressed out after you go for a swim, or even a fast walk, you are.

Your beliefs and thoughts are wired into your biology. They become your cells, tissues, and organs. There’s no supplement, no diet, no medicine, and no exercise regimen that can compare with the power of your thoughts and beliefs. That’s the very first place you need to look when anything goes wrong with your body.

With all those negative emotions filling her mind and all those stress hormones coursing through her body, no vegetable, supplement, exercise program, or drug was going to be strong enough to counteract the harmful health effects of chronic stress responses on her body.

The practice of medicine is an art, not a trade; a calling, not a business; a calling in which your heart will be exercised equally with your head.

In essence, playing with the Tarot is a creativity exercise. It is right-brain medicine in an increasingly left-brain world.

There is no medicine or other intervention that appears to be nearly as effective as exercise in maintaining or even bumping up a person's cognitive abilities.

Our tactics in Medicine 3.0 fall into five broad domains: exercise, nutrition, sleep, emotional health, and exogenous molecules, meaning drugs, hormones, or supplements.

Love and intimacy are at the root of what makes us sick and what makes us well, what causes sadness and what brings happiness, what makes us suffer and what leads to healing. … I am not aware of any other factor in medicine—not diet, not smoking, not exercise, not stress, not genetics, not drugs, not surgery—that has a greater impact on our quality of life, incidence of illness, and premature death from all causes.

I know who you are," she said. "You're my enemy. The true believer. The righteous man with the righteous mission. The one that jails people for reading and burns the books. That persecutes people who do exercises the wrong way. That dumps out the medicine and pisses on it. That pushes the button that sends the drones to drop the bombs. And hides behind a bunker and doesn't get hurt. Shielded by God. Or the state. Or whatever lie he uses to hide his envy and self-interest and cowardice and lust for power. It took me a while to see you, though. You saw me right away. You knew I was your enemy. Was unrighteous. How did you know it?

The average seventy-five-year-old suffers from three chronic medical conditions and takes five prescription medicines,

Diagnostic Exercise #1: What Does Your Body Need in Order to Heal?

The American College of Sports Medicine found that the productivity of people after exercise was an average of 65 percent higher than those who did not exercise. If I have something that's really bothering me, so much that it almost hurts my head to try to sort it out, I always find the solution in a puddle of sweat! Intense exercise is like taking a magic pill that gives you the ability to solve problems like a superhero.

Movement is the Best Medicine

Not only a man without hand is handicapped but also a man without health.

Health is life energy in abundance.

The main weapons in the prevention and treatment of disease and human carelessness will probably always be food and exercise.

The practice of medicine is an art, not a trade; a calling, not a business; a calling in which your heart will be exercised equally with your head. THE MASTER-WORD IN MEDICINE, IN AEQUANIMITAS, 368.

The biology of emotional freedom depends on getting your endorphins flowing and turning off your stress hormones. How you achieve this? Laughter, exercise, meditation and doing anything that makes you loved.

While the rest of the world roars on, a large and growing minority is choosing not to do everything at full-throttle. In every human endeavour you can think of, from sex, work and exercise to food, medicine and urban design, these rebels are doing the unthinkable - they are making room for slowness. And the good news is that decelerating works.

Movement is big medicine; it’s the signal to every cell in our bodies that no matter what kind of damage we’ve suffered, we’re ready to rebuild and move away from death and back toward life. Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive bacteria in your belly, all get a molecular upgrade from exercise. For

In the end, a person is only know by the impact he or she has on others. The Gift of Work: He who loves his work never labors. The Gift of Money: Money is nothing more than a tool. It can be a force for good, a force for evil, or simple be idle. The Gift of Friends: It is a wealthy person, indeed, who calculates riches not in gold but in friends. The Gift of Learning: Education is a lifelong journey whose destination expands as you travel. The desire and hunger for education is the key to real learning. The Gift of Problems: Problems can only be avoided by exercising good judgment. Good judgment can only be gained by experiencing life's problems. The Gift of Family: Some people are born into wonderful families. Others have to find or create them. Being a member of a family is a priceless privilege which costs nothing but love. The Gift of Laughter: Laughter is good medicine for the soul. Our world is desperately in need of more such medicine. The Gift of Dreams: Faith is all that dreamers need to see into the future. The Gift of Giving: The only way you can truly get more out of life for yourself is to give part of yourself away. One of the key principles in giving, is that the gift must be yours to give-either something you earned or created or maybe, simply, part of yourself. The Gift of Gratitude: In those times when we yearn to have more in our lives, we should dwell on the things we already have. In doing so, we will often find that our lives are already full to overflowing. The Golden List: Every morning before getting up visualize a golden tablet on which is written ten things in your life you are especially thankful for. The Gift of a Day: Life at its essence boils down to one day at a time. Today is the Day! If we can learn how to live one day to its fullest, our lives will be rich and meaningful. The Gift of Love: Love is a treasure for which we can never pay. The only way we keep it is to give it away. The Ultimate Gift: In the end, life lived to its fullest is its own ultimate gift.

Walking around is good mind medicine.

We need to constantly absorb energy from the universe through food, exercise, and daily activities and need to conserve the use of energy for a vibrant, healthy, and long life.

Egyptian papyri mention temple attendants who cleansed patients and implemented regimes of diet and exercise.

What I have to offer is not a gadget or a pill, but it is a medicine and it's always at your fingertips. It's the medicine of movement.

Think of exercise as medicine and take your daily prescription.

There seems to be nothing that relieves anxiety state but hard outdoor exercise and useful work. Hard work is wonderful medicine.

If medical practitioners wanted to save lives,” said Baxter, “instead of making money out of them, they would unite to prevent diseases, not work separately to cure them. The cause of most illness has been known since at least the sixth century before Christ, when the Greeks made a goddess of Hygiene. Sunlight, cleanliness and exercise, McCandless! Fresh air, pure water, a good diet and clean roomy houses for everyone, and a total government ban on all work which poisons and prevents these things.” “Impossible, Baxter. Britain has become the industrial workshop of the world. If social legislation arrests the profits of British industry our worldwide market will be collared by Germany and America and thousands would starve to death. Nearly a third of Britain’s food is imported from abroad.” “Exactly! So until we lose our worldwide market British medicine will be employed to keep a charitable mask on the face of a heartless plutocracy.

She twitched her twisted hind leg. “I can hardly reach my claws to wash them.” “Perhaps I should give you a few more exercises to loosen it up,” meowed Yellowfang. “No, thanks!” mewed Cinderpaw quickly. “They hurt!” “They’re meant to hurt! It shows they’re working.” The old medicine cat turned to Fireheart. “Perhaps you’ll have more luck persuading her to do them. I’m going into the forest to dig up some comfrey roots.

HIIT is so popular that it has ranked at or near the top of the annual list of worldwide fitness trends compiled by the American College of Sports Medicine, the largest sports medicine and exercise science organization in the world.

Like the teachings of Hippocrates, the Charaka Samhita describes the qualities needed by a physician, and instructs how he should go about examining a patient to find the root cause of a disease, and how to make a prognosis and prescribe treatments. These treatments are minimally invasive, and involve specific diets and exercises and more than 2,000 plant-based remedies. The emphasis throughout the Charaka Samhita is on preventing illness by maintaining good hygiene and a healthy diet.

Death and Dying from the Animal’s Viewpoint   Us humans are extremely attached to our bodies. We adorn them with beautiful jewelry. We lavish them with lovely clothes. We work them out in health clubs and participate in various exercise routines. We stare at them in the mirror and determine ways that we can make them prettier, skinnier, more muscular, healthier, stronger and more perfect, or whatever. We use our time and energy cooking for them and feeding them. We fill them up with all kinds of medicines, drugs and other products to make them better when we forget how wonderfully they serve us. Sometimes, we even listen to them when they get tired and tell us to slow down and rest.   But the thing is, we are not our bodies. Our bodies are simply the vehicles or the cases or the shells which house us.   The animals already know this.   From their perspective, they know that they are not their body, and therefore, they are much less attached to it. They know that they will always be, with or with out a body, so they don’t feel as attached to those bodies as we humans do.

In the field of medicine, Galen, the Alexandrian scientist, propounded a view that is still around, nowadays called 'alternative medicine.'It was taught in many medical schools until the mid-nineteenth century and now is becoming popular again. Human health is the result of the balance of humors, or temperaments. Physical exercise, bathing, and herbal remedies keep the four temperaments in balance, or restore balance, in case one, such as melancholia (depression), comes to dominate. Today's transactional psychiatry teaches much the same medical doctrine as Galen did.

Movement is big medicine; it’s the signal to every cell in our bodies that no matter what kind of damage we’ve suffered, we’re ready to rebuild and move away from death and back toward life. Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive bacteria in your belly, all get a molecular upgrade from exercise.

Notwithstanding the fact that infidels in all ages have battled for the rights of man, and have at all times been the fearless advocates of liberty and justice, we are constantly charged by the church with tearing down without building again. The church should by this time know that it is utterly impossible to rob men of their opinions. The history of religious persecution fully establishes the fact that the mind necessarily resists and defies every attempt to control it by violence. The mind necessarily clings to old ideas until prepared for the new. The moment we comprehend the truth, all erroneous ideas are of necessity cast aside. A surgeon once called upon a poor cripple and kindly offered to render him any assistance in his power. The surgeon began to discourse very learnedly upon the nature and origin of disease; of the curative properties of certain medicines; of the advantages of exercise, air and light, and of the various ways in which health and strength could be restored. These remarks ware so full of good sense, and discovered so much profound thought and accurate knowledge, that the cripple, becoming thoroughly alarmed, cried out, 'Do not, I pray you, take away my crutches. They are my only support, and without them I should be miserable indeed!' 'I am not going,' said the surgeon, 'to take away your crutches. I am going to cure you, and then you will throw the crutches away yourself.' For the vagaries of the clouds the infidels propose to substitute the realities of earth; for superstition, the splendid demonstrations and achievements of science; and for theological tyranny, the chainless liberty of thought.

Working on my book about refugees, I learned a great deal about trauma and recover, and with the help of the people I spoke with developed what I called "a healing package of treatments." These treatments could be medical interventions from Western doctors, traditional medicines from the refugee's culture of origin, or basic pleasures. For example, a common healing package for a refugee family included going to city parks, cooking foods from their homelands, and meeting people who spoke their language. All of us can create our own healing packages by thinking about that which makes us feel healthy, calm, and happy. We can write our own prescriptions for health that include nutrition and exercise, relationships, things we enjoy, and gratitude.

I predicted that, in order to live a vital life, prevent disease, or optimize the chance for disease remission, you would need: Healthy relationships, including a strong network of family, friends, loved ones, and colleagues A healthy, meaningful way to spend your days, whether you work outside the home or in it A healthy, fully expressed creative life that allows your soul to sing its song A healthy spiritual life, including a sense of connection to the sacred in life A healthy sexual life that allows you the freedom to express your erotic self and explore fantasies A healthy financial life, free of undue financial stress, which ensures that the essential needs of your body are met A healthy environment, free of toxins, natural-disaster hazards, radiation, and other unhealthy factors that threaten the health of the body A healthy mental and emotional life, characterized by optimism and happiness and free of fear, anxiety, depression, and other mental-health ailments A healthy lifestyle that supports the physical health of the body, such as good nutrition, regular exercise, adequate sleep, and avoidance of unhealthy addictions

Kraus asks the question of Freudian analysis: What would be enough? At what point would talking about one’s problems for x hours a week, be sufficient to bring one to a state of “normalcy”? The genius of Freudianism, Kraus writes, is not the creation of a cure, but of a disease—the universal, if intermittent, human sentiment that “something is not right,” elaborated into a state whose parameters, definitions, and prescriptions are controlled by a self-selecting group of “experts,” who can never be proved wrong. It was said that the genius of the Listerine campaign was attributable to the creation not of mouthwash, but of halitosis. Kraus indicts Freud for the creation of the nondisease of dissatisfaction. (See also the famous “malaise” of Jimmy Carter, which, like Oscar Wilde’s Pea Soup Fogs, didn’t exist ’til someone began describing it.) To consider a general dissatisfaction with one’s life, or with life in general as a political rather than a personal, moral problem, is to exercise or invite manipulation. The fortune teller, the “life coach,” the Spiritual Advisor, these earn their living from applying nonspecific, nonspecifiable “remedies” to nonspecifiable discomforts.The sufferers of such, in medicine, are called “the worried well,” and provide the bulk of income and consume the bulk of time of most physicians. It was the genius of the Obama campaign to exploit them politically. The antecedent of his campaign has been called Roosevelt’s New Deal, but it could, more accurately, be identified as The Music Man.

Muscle Contraction Is Medicine The reason that moving regularly is important is because a body in which muscles are contracting frequently (even at low intensities for short periods) is experiencing totally different physiology than a body where the muscles are worked in only a one- to two-hour exercise block per day (no matter how intense that block). Muscle contraction is miraculous medicine.

With my renewed focus, informed consent—the ritual by which a patient signs a piece of paper, authorizing surgery—became not a juridical exercise in naming all the risks as quickly as possible, like the voiceover in an ad for a new pharmaceutical, but an opportunity to forge a covenant with a suffering compatriot: Here we are together, and here are the ways through—I promise to guide you, as best as I can, to the other side.

The morning bourbon—an ounce of Old Grandad or Wild Turkey taken after the two-mile walk and a few setting-up exercises and the rubdown that usually followed the morning walk—had also become routine. Whether the bourbon was on doctor’s orders, or a bit of old-fashioned home medicine of the kind many of his generation thought beneficial to the circulation past age sixty (“to get the engine going”), is not known. But it seemed to agree with him.

With luck and fastidiousness—eating well, exercising, keeping our blood pressure under control, getting medical help when we need it—people can often live and manage a very long time. But eventually the losses accumulate to the point where life’s daily requirements become more than we can physically or mentally manage on our own. As fewer of us are struck dead out of the blue, most of us will spend significant periods of our lives too reduced and debilitated to live independently. We do not like to think about this eventuality. As a result, most of us are unprepared for it. We

Two decades ago the federal government invited 150,000 men and women to participate in an experiment of screening for cancer in four organs: prostate, lung, colon, and ovary. The volunteers were less likely to smoke, more likely to exercise, had higher socioeconomic status, and fewer medical problems than members of the general population. Those are the kinds of people who seek preventive intervention. Of course, they are going to do better. Had the study not been randomized, the investigators might have concluded that screening was the best thing since sliced bread. Regardless of which group they were randomly assigned to, the participants had substantially lower death rates than the general population—for all cancers (even those other than prostate, lung, colon, and ovary), for heart disease, and for injury. In other words, the volunteers were healthier than average. With randomization, the study showed that only one of the four screenings (for colon cancer) was beneficial. Without it, the study might have concluded that prostate cancer screening not only lowered the risk of death from prostate cancer but also deaths from leukemia, heart attack, and car accidents (although you would hope someone would raise the biological plausibility criterion here).

Rest too long after an injury and your system powers down, preparing you for a peaceful exit. Fight your way back to your feet, however, and you trigger that magical ON switch that speeds healing hormones to everything you need to get stronger: your bones, brain, organs, ligaments, immune system, even the digestive bacteria in your belly, all get a molecular upgrade from exercise. For that, you can thank your hunter-gatherer ancestors, who evolved to stay alive by staying on the move. Today, movement-as-medicine is a biological truth for survivors of cancer, surgery, strokes, heart attacks, diabetes, brain injuries, depression, you name it.

study of thirty thousand elderly people in fifty-two countries found that switching to an overall healthy lifestyle—eating a diet rich in fruits and vegetables, not smoking, exercising moderately, and not drinking too much alcohol—lowered heart disease rates by approximately 50 percent.14 Reducing exposure to carcinogens, such as tobacco and sodium nitrite, have been shown to decrease the incidence of lung and stomach cancers, and it is likely (more evidence is needed) that lowering exposures to other known carcinogens, such as benzene and formaldehyde, will reduce the incidence of other cancers. Prevention really is the most powerful medicine, but we as a species consistently lack the political or psychological will to act preventively in our own best interests. It is worthwhile to ask to what extent efforts to treat the symptoms of common mismatch diseases have the effect of promoting dysevolution by taking attention and resources away from prevention. On an individual level, am I more likely to eat unhealthy foods and exercise insufficiently if I know I’ll have access to medical care to treat the symptoms of the diseases these choices cause many years later? More broadly within our society, is the money we allocate to treating diseases coming at the expense of money to prevent them?

Prediabetes is easily identified through clinical measurements such as insulin resistance, fasting glucose levels, and glycated hemoglobin (HbA1c, often abbreviated to A1c). Unfortunately, we act on these measurements far less frequently than we should. Early interventions are far easier and far more effective than the more complex and generally ineffective therapies available to treat advanced diabetes. In most cases, all it takes to reverse prediabetes are some straightforward lifestyle choices, including a decrease in dietary sugar and an increase in exercise. These changes require some discipline but are generally simple and even pleasurable.

But there was also about him an indescribable air which no mechanic could have acquired in the practice of his handicraft however dishonestly exercised: the air common to men who live on the vices, the follies, or the baser fears of mankind; the air of moral nihilism common to keepers of gambling hells and disorderly houses; to private detectives and inquiry agents; to drink sellers and, I should say, to the sellers of invigorating electric belts and to the inventors of patent medicines. But of that last I am not sure, not having carried my investigations so far into the depths. For all I know, the expression of these last may be perfectly diabolic. I shouldn’t be surprised. What I want to affirm is that Mr Verloc’s expression was by no means diabolic.

Since the early 1920s a unique spiritual path has existed in Japan. This distinctly Japanese version of yoga is called Shin-shin-toitsu-do, and it combines seated meditation, moving meditation, breathing exercises, and other disciplines to help practitioners realize unification of mind and body. Besides yoga, it is a synthesis of methods, influenced by Japanese meditation, healing arts, and martial arts; along with Western psychology, medicine, and science. Shin-shin-toitsu-do is widely practiced throughout Japan, although it is almost unknown in other countries. Through its principles of mind and body coordination people have an opportunity to realize their full potential in everyday life.A remarkable man created this path, and he led an equally remarkable life. He was known in Japan as Nakamura Tempu Sensei, and this is his story.

1. Making happiness a high priority. Versus: Coasting along with our present state of happiness and unhappiness. 2. Making sure your life has purpose and meaning. Versus: Focusing on daily practicalities, even those that seem routine and meaningless. 3. Living according to a higher vision. Versus: Living for externals like a better job, more money, a bigger house, etc. 4. Expanding your awareness in every decade of life. Versus: Viewing youth as the peak of life and old age as a dwindling decline. 5. Devoting time and attention to personal growth. Versus: Staying the same as you always were and feeling proud about it. 6. Following a sensible regimen of good diet and physical activity. Versus: Eating a diet high in sugar, fat, and calories. Promising yourself to exercise tomorrow, or next week. 7. Allowing your brain to reset by introducing downtime several times a day.

You would think that the first time you cut up a dead person, you’d feel a bit funny about it. Strangely, though, everything feels normal. The bright lights, stainless steel tables, and bow-tied professors lend an air of propriety. Even so, that first cut, running from the nape of the neck down to the small of the back, is unforgettable. The scalpel is so sharp it doesn’t so much cut the skin as unzip it, revealing the hidden and forbidden sinew beneath, and despite your preparation, you are caught unawares, ashamed and excited. Cadaver dissection is a medical rite of passage and a trespass on the sacrosanct, engendering a legion of feelings: from revulsion, exhilaration, nausea, frustration, and awe to, as time passes, the mere tedium of academic exercise. Everything teeters between pathos and bathos: here you are, violating society’s most fundamental taboos, and yet formaldehyde is a powerful appetite stimulant, so you also crave a burrito.

In the past, people practiced the Tao, the Way of Life. They understood the principle of balance as represented by the transformations of the energies of the universe. They formulated exercises to promote energy flow to harmonize themselves within the universe. They ate a balanced diet at regular times, arose and retired at regular hours, avoided over stressing their bodies and minds, and refrained from overindulgence of all kinds. They maintained well-being of body and mind; thus, it is not surprising that they lived over one hundred years.“These days, people have changed their way of life. They drink wine as though it were water, indulge excessively in destructive activities, drain their jing – the body’s essence that is stored in the Kidneys – and deplete their qi. They do not know the secret of conserving their energy and vitality. Seeking emotional excitement and momentary pleasures, people disregard the natural rhythm of the universe. They fail to regulate their lifestyle and diet, and sleep improperly. So it is not surprising that they look old at fifty and die soon after.

An inventor's depth and breadth were measured by their work history. The U.S. Patent Trademark Office categorizes technology into four hundred fifty different classes -- exercise, devices, electrical connectors, marine propulsion, and myriad more. Specialists tended to have their patents in a narrow range of classes. A specialist might work for years only on understanding a type of plastic composed of a particular small group of chemical elements. Generalists, meanwhile, might start in masking tape, which would lead to a surgical adhesives project, which spawned an idea for veterinary medicine. Their patents were spread across many classes. The polymaths had depth in a core area -- so they had numerous patents in that area -- but they were not as deep as the specialists. They aslo had breadth, even more than the generalists, having worked across dozens of technology classes. Repeatedly, they took expertise accrued in one domain and applied it in a completely new one, which meant they were constantly learning new technologies. Over the course of their careers, the polymaths' breadth increased markedly as they learned about "the adjacent stuff," while they actually lost a modicum of depth.

Life is a crapshoot. It is also brief. No generation is invulnerable to the formidable and grave powers of creation and obliteration that time renders. All people are subject to the vagrancies of time’s steady pulse and subordinated to brute chance engendered when pulling the levers of fate found in our risk-filled environment. We can tilt the odds in our favor of living happily to a ripe old age by displaying a high degree of awareness and exercising self-control. We must rightfully display pride in our lives by claiming responsibility for ourselves and by taking on every challenge without mental equivocation. I seek to conquer personal fears and employ honest effort, energy, endurance, and enthusiasm supplemented with booster shots of intellectual integrity to become my personal master. Self-mastery, self-discipline, conscientious study, uncompromising integrity, and ethical awareness form the foundation stones of all religions and these qualities anchor every person of high character. While no personal medicine wheel is without faults and frailties, a person who exhibits an annealed temperament constantly searches inward to improve him or herself while maintaining a vigilant eye upon fulfilling their caregiver responsibilities.

Let us begin, then, with the mad-house; from this evil and fantastic inn let us set forth on our intellectual journey. Now, if we are to glance at the philosophy of sanity, the first thing to do in the matter is to blot out one big and common mistake. There is a notion adrift everywhere that imagination, especially mystical imagination, is dangerous to man’s mental balance. Poets are commonly spoken of as psychologically unreliable; and generally there is a vague association between wreathing laurels in your hair and sticking straws in it. Facts and history utterly contradict this view. Most of the very great poets have been not only sane, but extremely business-like; and if Shakespeare ever really held horses, it was because he was much the safest man to hold them. Imagination does not breed insanity. Exactly what does breed insanity is reason. Poets do not go mad; but chess-players do. Mathematicians go mad, and cashiers; but creative artists very seldom. I am not, as will be seen, in any sense attacking logic: I only say that this danger does lie in logic, not in imagination. Artistic paternity is as wholesome as physical paternity. Moreover, it is worthy of remark that when a poet really was morbid it was commonly because he had some weak spot of rationality on his brain. Poe, for instance, really was morbid; not because he was poetical, but because he was specially analytical. Even chess was too poetical for him; he disliked chess because it was full of knights and castles, like a poem. He avowedly preferred the black discs of draughts, because they were more like the mere black dots on a diagram. Perhaps the strongest case of all is this: that only one great English poet went mad, Cowper. And he was definitely driven mad by logic, by the ugly and alien logic of predestination. Poetry was not the disease, but the medicine; poetry partly kept him in health. He could sometimes forget the red and thirsty hell to which his hideous necessitarianism dragged him among the wide waters and the white flat lilies of the Ouse. He was damned by John Calvin; he was almost saved by John Gilpin. Everywhere we see that men do not go mad by dreaming. Critics are much madder than poets. Homer is complete and calm enough; it is his critics who tear him into extravagant tatters. Shakespeare is quite himself; it is only some of his critics who have discovered that he was somebody else. And though St. John the Evangelist saw many strange monsters in his vision, he saw no creature so wild as one of his own commentators. The general fact is simple. Poetry is sane because it floats easily in an infinite sea; reason seeks to cross the infinite sea, and so make it finite. The result is mental exhaustion, like the physical exhaustion of Mr. Holbein. To accept everything is an exercise, to understand everything a strain. The poet only desires exaltation and expansion, a world to stretch himself in. The poet only asks to get his head into the heavens. It is the logician who seeks to get the heavens into his head. And it is his head that splits.

This bio-power was without question an indispensable element in the development of capitalism; the latter would not have been possible without the controlled insertion of bodies into the machinery of production and the adjustment of the phenomena of population to economic processes. But this was not all it required; it also needed the growth of both these factors, their reinforcement as well as their availability and docility; it had to have methods of power capable of optimizing forces, aptitudes, and life in general without at the same time making them more difficult to govern. If the development of the great instruments of the state, as institutions of power, ensured the maintenance of production relations, the rudiments of anatomo- and bio-politics, created in the eighteenth century as techniques of power present at every level of the social body and utilized by very diverse institutions (the family and the army, schools and the police, individual medicine and the administration of collective bodies), operated in the sphere of economic processes, their development, and the forces working to sustain them. They also acted as factors of segregation and social hierarchization, exerting their influence on the respective forces of both these movements, guaranteeing relations of domination and effects of hegemony. The adjustment of the accumulation of men to that of capital, the joining of the growth of human groups to the expansion of productive forces and the differential allocation of profit, were made possible in part by the exercise of bio-power in its many forms and modes of application. The investment of the body, its valorization, and the distributive management of its forces were at the time indispensable.

For most of our history, walking wasn’t a choice. It was a given. Walking was our primary means of locomotion. But, today, you have to choose to walk. We ride to work. Office buildings and apartments have elevators. Department stores offer escalators. Airports use moving sidewalks. An afternoon of golf is spent riding in a cart. Even a ramble around your neighborhood can be done on a Segway. Why not just put one foot in front of the other? You don’t have to live in the country. It’s great to take a walk in the woods, but I love to roam city streets, too, especially in places like New York, London, or Rome, where you can’t go half a block without making some new discovery. A long stroll slows you down, puts things in perspective, brings you back to the present moment. In Wanderlust: A History of Walking (Viking, 2000), author Rebecca Solnit writes that, “Walking, ideally, is a state in which the mind, the body, and the world are aligned, as though they were three characters finally in conversation together, three notes suddenly making a chord.” Yet in our hectic, goal-oriented culture, taking a leisurely walk isn’t always easy. You have to plan for it. And perhaps you should. Walking is good exercise, but it is also a recreation, an aesthetic experience, an exploration, an investigation, a ritual, a meditation. It fosters health and joie de vivre. Cardiologist Paul Dudley White once said, “A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.” A good walk is anything but pedestrian. It lengthens your life. It clears, refreshes, provokes, and repairs the mind. So lace up those shoes and get outside. The most ancient exercise is still the best.

The men entered the sumptuously furnished reception room of the office suite. After the first greeting, they were silent, uncomfortable. They didn’t know what to say. Doc Savage’s father had died from a weird cause since they last saw Doc. The elder Savage had been known throughout the world for his dominant bearing and his good work. Early in life, he had amassed a tremendous fortune— for one purpose. That purpose was to go here and there, from one end of the world to the other, looking for excitement and adventure, striving to help those who needed help, punishing those who deserved it. To that creed he had devoted his life. His fortune had dwindled to practically nothing. But as it shrank, his influence had increased. It was unbelievably wide, a heritage befitting the man. Greater even, though, was the heritage he had given his son. Not in wealth, but in training to take up his career of adventure and righting of wrongs where it left off. Clark Savage, Jr., had been reared from the cradle to become the supreme adventurer. Hardly had Doc learned to walk, when his father started him taking the routine of exercises to which he still adhered. Two hours each day, Doc exercised intensively all his muscles, senses, and his brain. As a result of these exercises, Doc possessed a strength superhuman. There was no magic about it, though. Doc had simply built up muscle intensively all his life. Doc’s mental training had started with medicine and surgery. It had branched out to include all arts and sciences. Just as Doc could easily overpower the gorilla-like Monk in spite of his great strength, so did Doc know more about chemistry. And that applied to Renny, the engineer; Long Tom, the electrical wizard; Johnny, the geologist and the archaeologist; and Ham, the lawyer. Doc had been well trained for his work.

The free man is immoral, because it is his will to depend upon himself and not upon tradition: in all the primitive states of humanity “evil” is equivalent to “individual,” “free,” “arbitrary,” “unaccustomed,” “unforeseen,” “incalculable.” In such primitive conditions, always measured by this standard, any action performed — not because tradition commands it, but for other reasons (e.g. on account of its individual utility), even for the same reasons as had been formerly established by custom — is termed immoral, and is felt to be so even by the very man who performs it, for it has not been done out of obedience to the tradition. What is tradition? A higher authority, which is obeyed, not because it commands what is useful to us, but merely because it commands. And in what way can this feeling for tradition be distinguished from a general feeling of fear? It is the fear of a higher intelligence which commands, the fear of an incomprehensible power, of something that is more than personal — there is superstition in this fear. In primitive times the domain of morality included education and hygienics, marriage, medicine, agriculture, war, speech and silence, the relationship between man and man, and between man and the gods — morality required that a man should observe her prescriptions without thinking of himself as individual. Everything, therefore, was originally custom, and whoever wished to raise himself above it, had first of all to make himself a kind of lawgiver and medicine-man, a sort of demi-god — in other words, he had to create customs, a dangerous and fearful thing to do! — Who is the most moral man? On the one hand, he who most frequently obeys the law: e.g. he who, like the Brahmins, carries a consciousness of the law about with him wherever he may go, and introduces it into the smallest divisions of time, continually exercising his mind in finding opportunities for obeying the law. On the other hand, he who obeys the law in the most difficult cases.

DRY SAUNA Numerous cultures use sweat lodges, steam baths, or saunas for cleansing and purification. Many health clubs and big apartment buildings have saunas and steam baths, and more and more people are building saunas in their own homes. Low-to-moderate-temperature saunas are one of the most important ways to detoxify from pesticide exposure. Head-to-toe perspiration through the skin, the largest organ of elimination, releases stored toxins and opens the pores. Fat that is close to the skin is heated, mobilized, and broken down, releasing toxins and breaking up cellulite. The heat increases metabolism, burns off calories, and gives the heart and circulation a workout. This is a boon if you don’t have the energy to exercise. It is well known in medicine that a fever is the body’s way of burning off an infection and stimulating the immune system. Fever therapy and sauna therapy are employed at alternative medicine healing centers to do just that. The controlled temperature in a sauna is excellent for relaxing muscular aches and pains and relieving sinus congestion. The only way I made it through my medical internship was by having regular saunas to reduce the daily stress. FAR-INFRARED (FIR) SAUNAS FIR saunas are inexpensive, convenient, and highly effective. Detox expert Dr. Sherry Rogers says that FIR is a proven and efficacious way of eliminating stored environmental toxins, and she thinks everyone should use one. There are one-person Sauna Domes that you lie under or more elaborate sauna boxes that seat several people. The far infrared provides a heat that increases the body temperature but the surrounding air is not overly heated. One advantage of the dome is that your head remains outside, which most people find more comfortable and less confining. Sweating begins within minutes of entering the dome and can be continued for thirty to sixty minutes. Besides the hundreds of toxins that can be removed through simple sweating, the heat of saunas creates a mild shock to the body, which researchers feel acts as a stimulus for the body’s cells to become more efficient. The outward signs are the production of sweat to help decrease the body temperature, but there is much more going on. Further research on sauna therapy is destined to make it an important medical therapy.

The trends speak to an unavoidable truth. Society's future will be challenged by zoonotic viruses, a quite natural prediction, not least because humanity is a potent agent of change, which is the essential fuel of evolution. Notwithstanding these assertions, I began with the intention of leaving the reader with a broader appreciation of viruses: they are not simply life's pathogens. They are life's obligate partners and a formidable force in nature on our planet. As you contemplate the ocean under a setting sun, consider the multitude of virus particles in each milliliter of seawater: flying over wilderness forestry, consider the collective viromes of its living inhabitants. The stunnig number and diversity of viruses in our environment should engender in us greater awe that we are safe among these multitudes than fear that they will harm us. Personalized medicine will soon become a reality and medical practice will routinely catalogue and weigh a patient's genome sequence. Not long thereafter one might expect this data to be joined by the patient's viral and bacterial metagenomes: the patient's collective genetic identity will be recorded in one printout. We will doubtless discover some of our viral passengers are harmful to our health, while others are protective. But the appreciation of viruses that I hope you have gained from these pages is not about an exercise in accounting. The balancing of benefit versus threat to humanity is a fruitless task. The viral metagenome will contain new and useful gene functionalities for biomedicine: viruses may become essential biomedical tools and phages will continue to optimize may also accelerate the development of antibiotic drug resistance in the post-antibiotic era and emerging viruses may threaten our complacency and challenge our society economically and socially. Simply comparing these pros and cons, however, does not do justice to viruses and acknowledge their rightful place in nature. Life and viruses are inseparable. Viruses are life's complement, sometimes dangerous but always beautiful in design. All autonomous self-sustaining replicating systems that generate their own energy will foster parasites. Viruses are the inescapable by-products of life's success on the planet. We owe our own evolution to them; the fossils of many are recognizable in ERVs and EVEs that were certainly powerful influences in the evolution of our ancestors. Like viruses and prokaryotes, we are also a patchwork of genes, acquired by inheritance and horizontal gene transfer during our evolution from the primitive RNA-based world. It is a common saying that 'beauty is in the eye of the beholder.' It is a natural response to a visual queue: a sunset, the drape of a designer dress, or the pattern of a silk tie, but it can also be found in a line of poetry, a particularly effective kitchen implement, or even the ruthless efficiency of a firearm. The latter are uniquely human acknowledgments of beauty in design. It is humanity that allows us to recognize the beauty in the evolutionary design of viruses. They are unique products of evolution, the inevitable consequence of life, infectious egotistical genetic information that taps into life and the laws of nature to fuel evolutionary invention.

Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won’t fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. Set an alarm for bedtime. Often we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. If there is only one piece of advice you remember and take from these twelve tips, this should be it. Exercise is great, but not too late in the day. Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime. Avoid caffeine and nicotine. Coffee, colas, certain teas, and chocolate contain the stimulant caffeine, and its effects can take as long as eight hours to wear off fully. Therefore, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night. Nicotine is also a stimulant, often causing smokers to sleep only very lightly. In addition, smokers often wake up too early in the morning because of nicotine withdrawal. Avoid alcoholic drinks before bed. Having a nightcap or alcoholic beverage before sleep may help you relax, but heavy use robs you of REM sleep, keeping you in the lighter stages of sleep. Heavy alcohol ingestion also may contribute to impairment in breathing at night. You also tend to wake up in the middle of the night when the effects of the alcohol have worn off. Avoid large meals and beverages late at night. A light snack is okay, but a large meal can cause indigestion, which interferes with sleep. Drinking too many fluids at night can cause frequent awakenings to urinate. If possible, avoid medicines that delay or disrupt your sleep. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your health care provider or pharmacist to see whether any drugs you’re taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening. Don’t take naps after 3 p.m. Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night. Relax before bed. Don’t overschedule your day so that no time is left for unwinding. A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual. Take a hot bath before bed. The drop in body temperature after getting out of the bath may help you feel sleepy, and the bath can help you relax and slow down so you’re more ready to sleep. Dark bedroom, cool bedroom, gadget-free bedroom. Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. A TV, cell phone, or computer in the bedroom can be a distraction and deprive you of needed sleep. Having a comfortable mattress and pillow can help promote a good night’s sleep. Individuals who have insomnia often watch the clock. Turn the clock’s face out of view so you don’t worry about the time while trying to fall asleep. Have the right sunlight exposure. Daylight is key to regulating daily sleep patterns. Try to get outside in natural sunlight for at least thirty minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime. Don’t lie in bed awake. If you find yourself still awake after staying in bed for more than twenty minutes or if you are starting to feel anxious or worried, get up and do some relaxing activity until you feel sleepy.

A surgeon once called upon a poor cripple and kindly offered to render him any assistance in his power. The surgeon began to discourse very learnedly upon the nature and origin of disease; of the curative properties of certain medicines; of the advantages of exercise, air and light, and of the various ways in which health and strength could be restored. These remarks ware so full of good sense, and discovered so much profound thought and accurate knowledge, that the cripple, becoming thoroughly alarmed, cried out, “Do not, I pray you, take away my crutches. They are my only support, and without them I should be miserable indeed!” “I am not going,” said the surgeon, “to take away your crutches. I am going to cure you, and then you will throw the crutches away yourself.” —Robert Green Ingersoll

WAHLS WARRIORS SPEAK In August 2012, I was diagnosed with multiple sclerosis. The symptoms came on suddenly: tingling and numbness in my right arm and right and left hands, bladder urgency, cognitive issues and brain fog, lower back pain, and right-foot drop. One Saturday, I was playing golf, and by the next Friday, I was using a cane to walk. I was scared and I did not know what was happening. I was started on a five-day treatment of IV steroids. I began physical and occupational therapy, and speech therapy to assist with my word-finding issues. Desperate, I searched the Internet and read as much as I could about multiple sclerosis. I tried to discuss diet with my neurologist because I read that people with autoimmune diseases may benefit from going gluten-free. My neurologist recommended that I stick with my “balanced” diet because gluten-free may be a fad and it was difficult to do. In October 2012, I went to a holistic practitioner who recommended that I eliminate gluten, dairy, and eggs from my diet and then take an allergy test. About that time, I discovered Dr. Wahls, whose story provided me hope. I began to incorporate the 9 cups of produce and to eat organic lean meat, lots of wild fish, seaweed, and some organ meat (though I still struggle with that). My allergy tests came back and, sure enough, I was highly sensitive to gluten, dairy, eggs, soy, and almonds. This test further validated Dr. Wahls’s work. By eliminating highly inflammatory foods and replacing them with vegetables, lean meat, and seaweed, your body can heal. It’s been four months since I started the Wahls Diet, and I’ve increased my vitamin D levels from 17 to 52, my medicine has been reduced, and I have lost 14 pounds. I now exercise and run two miles several times per week, walk three miles a day, bike, swim, strength train, meditate, and stretch daily. I prepare smoothies and real meals in my kitchen. Gone are the days of eating out or ordering takeout three to four times a week. By eating this way, my energy levels have increased, my brain fog and stumbling over words has been eliminated, my skin looks great, and I am more alert and present. It is not easy eating this way, and my family has also had to make some adjustments, but, in the end, I choose health. I am more in tune with my body and I feed it the fuel it needs to thrive. —Michelle M., Baltimore, Maryland

researchers who reviewed surveys of millions of American adults found that physical activity increased between 2001 and 2009, particularly in counties in Kentucky, Georgia and Florida. But the rise in exercise was matched by an increase in obesity in almost every county studied. There were even more striking results in a 2011 study published in the New England Journal of Medicine, which found that people who simply dieted experienced greater weight loss than those who combined diet and exercise.

ACSM recommends to engage in…      •  moderate-intensity cardiorespiratory exercise training for 30 minutes or more per day on 5 or more days per week, or      •  vigorous-intensity cardiorespiratory exercise training for 20 minutes or more per day on 3 or more days per week, or      •  a combination of moderate- and vigorous-intensity exercise to accumulate a total energy expenditure of 500–1000 or more MET minutes per week; and additionally      •  resistance exercises for each of the major muscle groups a minimum of 2 days per week and      •  neuromotor exercise (functional fitness training) involving balance, agility, and coordination for each of the major muscle-tendon groups (a total of 60 seconds per exercise) a minimum of 2 days per week.

The nineteenth century is called the century of hygiene, and the twentieth is the century of medicine. The twenty-first century may be the century of behavioral change. Changing everyday, long-term behaviors--how we exercise, what we eat--is the key to adding years and quality to our lives.

Average human life expectancy in North America was at an all-time high: seventy-five years.  Up significantly in the past forty years.               “But many people, particularly the baby boomers, are healthier than previous generations.  Incidences of new cancer have slowed, and less people are getting diabetes and heart disease. Or they’re getting them under control through diet, exercise, and existing medicine. “That’s all bad news for us.  The revenue from the drugs we use to treat those illnesses is steady or declining.  Worse still, many of our cash cow drugs are losing patent protection soon.  Not good for us.”               “We need new kinds of sick people.  We need new revenue streams,

Public health recommendations, from the Centers for Disease Control to the American College of Sports Medicine, suggest doing some form of moderate aerobic exercise for thirty minutes at least five days a week.

Even within medicine, some get it here and miss it there. The same doctor might recommend exercise so you “get tougher,” and a few minutes later write a prescription for antibiotics in response to a trivial infection so you “don’t get sick.

The ten rules of ikigai We’ll conclude this journey with ten rules we’ve distilled from the wisdom of the long-living residents of Ogimi: 1. Stay active; don’t retire. Those who give up the things they love doing and do well lose their purpose in life. That’s why it’s so important to keep doing things of value, making progress, bringing beauty or utility to others, helping out, and shaping the world around you, even after your “official” professional activity has ended. 2. Take it slow. Being in a hurry is inversely proportional to quality of life. As the old saying goes, “Walk slowly and you’ll go far.” When we leave urgency behind, life and time take on new meaning. 3. Don’t fill your stomach. Less is more when it comes to eating for long life, too. According to the 80 percent rule, in order to stay healthier longer, we should eat a little less than our hunger demands instead of stuffing ourselves. 4. Surround yourself with good friends. Friends are the best medicine, there for confiding worries over a good chat, sharing stories that brighten your day, getting advice, having fun, dreaming … in other words, living. 5. Get in shape for your next birthday. Water moves; it is at its best when it flows fresh and doesn’t stagnate. The body you move through life in needs a bit of daily maintenance to keep it running for a long time. Plus, exercise releases hormones that make us feel happy. 6. Smile. A cheerful attitude is not only relaxing—it also helps make friends. It’s good to recognize the things that aren’t so great, but we should never forget what a privilege it is to be in the here and now in a world so full of possibilities. 7. Reconnect with nature. Though most people live in cities these days, human beings are made to be part of the natural world. We should return to it often to recharge our batteries. 8. Give thanks. To your ancestors, to nature, which provides you with the air you breathe and the food you eat, to your friends and family, to everything that brightens your days and makes you feel lucky to be alive. Spend a moment every day giving thanks, and you’ll watch your stockpile of happiness grow. 9. Live in the moment. Stop regretting the past and fearing the future. Today is all you have. Make the most of it. Make it worth remembering. 10. Follow your ikigai. There is a passion inside you, a unique talent that gives meaning to your days and drives you to share the best of yourself until the very end. If you don’t know what your ikigai is yet, as Viktor Frankl says, your mission is to discover it.

Restoring land without restoring relationship is an empty exercise. It is relationship that will endure and relationship that will sustain the restored land. Therefore, reconnecting people and the landscape is as essential as reestablishing proper hydrology or cleaning up contaminants. It is medicine for the earth.

Exercise is the best medicine. There is no copay, no negative side effects or allergies, refills are free, and it can be taken anytime.

There’s certainly nothing wrong with taking medicine, but if you can achieve the same results through exercise, you build confidence in your own ability to cope.

There are some speeds at which it’s possible to either walk or run. So when do we actually start to run? Interestingly, when increasing the speed on the treadmill, the moment when we switch from walking to running is quite similar for all of us. According to research by Alan Hreljac, published in 1993 in Medicine and Science in Sports and Exercise, it’s 4.6±0.28 miles per hour in America, and about four miles per hour in Japan.

Since the subject of the emotions and cancer has been introduced, let's pursue it further. Though it is not yet under intensive research by mainstream medicine, there have been many observations through the years that psychological and social factors may play a role in the cause and cure of cancer. One of these was reported by Kenneth Pelletier, a member of the faculty of the School of Medicine, University of California, at the time. He was interested in "miracle cancer cures" that had occurred in seven people in the San Francisco area and wondered if they had anything in common. He found, in fact, that all seven people became more outgoing, more community oriented, interested in things outside of themselves; they all tried to change their lives so that there was more time for pleasurable activities; all seven became religious, in different ways, but all looked to something bigger than themselves; each spent a period of time each day meditating, sitting quietly, and contemplating or praying; they all started a physical exercise program, and they all changed their diets to include less red meat and more vegetables. It certainly looks as though social and emotional factors played a role in these "miracle cures." (page 186)

Moderate exercise such as slow jogging can lower blood sugar levels, improve insulin sensitivity, and strengthen the heart, making working out great and natural medicine.

The ability to empathize also plays a role in relation to our own body. Our bodies are in essence foreign to ourselves. It responds to all kinds of stimuli -food, other people, all kinds of situations- and they do so autonomously, without our knowledge of volition. We can learn to feel our body throughout our lives, for example through certain movement-based arts or meditation, by attentively observing the effects of all kinds of factors (nutrition, exercise, etc) on our body, possibly by repeatedly putting our physical experiences into words during psychoanalytic therapy. Whoever listens to his body and learns to understand its language holds the key to health. The feeling with one's own body is more important than any medicine and also more important than any "objective" rational knowledge, of for instance, healthy food.

It behooves us, however, to remember that exercise is a truly odd sort of medicine. It is largely medicinal because the absence of physical activity is unhealthy. Further, exercise not only is an abnormal behavior from an evolutionary perspective but also never evolved to be therapeutic. Instead, we evolved to spend energy—much more than our ape cousins do—on physical activity primarily out of necessity and for other social reasons and otherwise sensibly reserve scarce calories for the chief thing natural selection cares about: reproductive success. To use energy frugally, many of the genes that maintain our bodies thus depend on the stresses caused by being active.

As we age, daily hours of minimal physical activity—typically in chairs—render us more vulnerable to a litany of chronic illnesses and disabilities that used to be rare or unknown such as heart disease, hypertension, many cancers, osteoporosis, osteoarthritis, and Alzheimer’s. It is commonly assumed that these conditions are the inevitable by-products of more of us living to be older. But this is not entirely true. Exercise may not be an elixir, but by stimulating growth, maintenance, and repair, it can reduce our susceptibility to many of these mismatches. In this sense, exercise is medicinal. And unlike other medicines, exercise is free, has no side effects, and is sometimes fun. So to stay healthy and fit, many of us exercise.

Likewise, several studies show that paying people to exercise, stop smoking, or take their medicines produces terrific results at first—but the healthy behavior disappears once the incentives are removed.

Beaudart, C., et al. (2017), Nutrition and physical activity in the prevention and treatment of sarcopenia: Systematic review, Osteoporosis International 28:1817–33; Lozano-Montoya, I. (2017), Nonpharmacological interventions to treat physical frailty and sarcopenia in older patients: A systematic overview—the SENATOR Project ONTOP Series, Clinical Interventions in Aging 12:721–40. 55. Fiatarone, M. A., et al. (1990), High-intensity strength training in nonagenarians: Effects on skeletal muscle, Journal of the American Medical Association 263:3029–34. 56. Donges, C. E., and Duffield, R. (2012), Effects of resistance or aerobic exercise training on total and regional body composition in sedentary overweight middle-aged adults, Applied Physiology, Nutrition, and Metabolism 37:499–509; Mann, S., Beedie, C., and Jimenez, A. (2014), Differential effects of aerobic exercise, resistance training, and combined exercise modalities on cholesterol and the lipid profile: Review, synthesis, and recommendations, Sports Medicine 44:211–21. 57. Phillips, S. M., et al. (1997), Mixed muscle protein synthesis and breakdown after resistance exercise in humans, American Journal of Physiology 273:E99–E107; McBride, J. M. (2016), Biomechanics of resistance exercise, in Haff and Triplett, Essentials of Strength Training and Conditioning, 19–42.

As far as herbs are concerned, they are neither drugs nor nutritional supplements, but something else which has not been recognized or defined by modern science. Medicinal plants are powers or forces which act on the body in a milder fashion than drugs, but in a stronger fashion than foods. They do not force, but “exercise” functions in the body by increasing or decreasing the level of activity, tension, and hydration. Medicinal

Blood glucose instability is a huge problem that affects the moods of millions of people. The brain accounts for only about 2 percent of body weight, but requires 25 percent of all blood pumped by the heart (up to 50 percent in kids). Therefore, low blood sugar hits the brain hard, causing depression, anxiety, and lassitude. If you often become uncomfortably hungry, you’ve got a serious problem and should solve it. Eat high-protein, nutrient-dense meals, and snack enough to keep your blood sugar up, but not with insulin-stimulating sweets or starches. Remember that hunger kills brain cells, just like getting drunk. Be careful of caffeine, which causes blood sugar swings, and never crash diet. Food sensitivities are common reactions that are not classic food allergies, so most conventional allergists underestimate the damage they do. They play a major role in mood disruption, much more frequently than most people realize. They cause chemical reactions in the body that destabilize blood sugar and wreak havoc upon hormonal and neurotransmitter balance. This can trigger depression, anxiety, impaired concentration, insomnia, and hyperactivity. The most common sensitivities, unfortunately, are to the foods people most often overconsume: wheat, milk, eggs, corn, soy, and peanuts. The average American gets about 75 percent of her calories from just 10 favorite foodstuffs, and this narrow range of eating disrupts the digestive process and causes abnormal reactions. If a particular food doesn’t agree with you and commonly causes heartburn, gas, bloating, water weight gain, a craving for more, or a burst of nervous energy, you’re probably reactive to it. There are several good books on the subject, and there are many labs that test for sensitivities. Ask a chiropractor, naturopath, or doctor of integrative medicine about them. Don’t expect much help from a conventional allergist. Exercise and Mood Dozens of studies indicate that exercise is often as effective for depression as medication, partly because it increases production of stimulating hormones, such as norepinephrine, and also because it increases oxygen flow to the brain. Exercise can, in addition, help relieve and prevent anxiety, creating a so-called tranquilizer effect that persists for about 4 hours after exercising. Exercise also decreases the biological stress response, which dampens the automatic fear reaction. It is also uniquely effective at causing secretion of Nerve Growth Factor, one of the limited number of substances that cause brain cells to grow. Another benefit of exercise is that it increases endorphin output by about 500 percent and decreases the incidence of major and minor illnesses. For mood, the ideal amount is 30 to 45 minutes of cardiovascular exercise daily. Studies show that exercising less than 30 minutes or more than 1 hour decreases mood benefits.

Consider the sun above you, centered in the middle of the sky, radiating upon you. That ray is your source of power, a place to grow and become. Receive those rays: let them flow from above over you, over your head, over your shoulders, over your arms and over your hands. Close your eyes, and be nourished by the sun's connection. In this moment all the powers of light are with you. They're here to reinforce you and remind you of your own competence and power. You have the knowledge and experience in your life that you need to step on confidently, make good choices and choices, and manifest what you are doing. •       By actively binding the Solar Plexus Chakra to your own personal power, you are also inspiring those around you to fulfill their potential. As each person finds his or her strength in this existence, the entire collective is motivated to grow in this way. Feel how your own inner sense of monarchy, your own inner sense of supremacy, is now becoming involved. You are so ready to unfold in the next chapter of your life. Feel that excitement before you, and step boldly through the door. It's your turn. Everything was giving you help here. •       Invite any elders or spirit guides who want to accompany you until you feel fully prepared to walk through this door of possibility. Feel their energy as they surround you, and believe they will give whatever advice you need to comfortably proceed to the next stage of your evolution. With universal blessing close your induction: Amen. SUMMARY • Where is it: Manipura chakra is found in the spine behind the navel. •       What is it: It's the seat of power and confidence. It's what pushes you through your life and is responsible for your personal and professional growth. The solar plexus in the physical body is the core which regulates digestion and the metabolism of food. •       When it’s blocked: A blockage in this chakra could make you feel anxious and insecure. Digestive problems can also be symptoms of an unbalanced chakra in the solar plexus. •       How to balance this chakra: If you want to combine this chakra with yoga, select asanas that reflect on the core strength. Warrior pose is the easiest asana to get this chakra open. Every morning, you can just hold it for a few minutes and your chakra will balance out. Since the chakra of the solar plexus is linked to the sun and flames, simply going outside can help. The therapeutic effects of your exercise can be maximized by meditating or doing yoga outdoors. Even going for a walk in the sunshine will still do the trick, though.

PRANAYAMA EXERCISES FOR EACH CHAKRA Three-Part Breath - Dirga Pranayama: A good breathing exercise for beginners. Doing three-part breath shows you how to completely fill and clear the lungs, which is necessary because you're not possibly used to using your full lung capacity. It's a great way to transition into your yoga session as well. Equal Breathing - Sama Vritti Pranayama: Taking long, steady and gentle breaths has a calming effect on the body. Bringing your full attention on holding the same intensity of your inhalations and exhalations consumes your mind, giving it a much needed break from its regular task buzz. Alternate Nostril Breathing - Nadi Sodhana: In nadi sodhana, you block off one nostril before switching sides, exhaling and inhaling through the open passage. By clearing the energy channels on both sides of the body, this helps bring you into balance. Cooling Breath - Shitali Pranyama: A simple breath, perfect for a hot day or after practicing yoga poses when the body is warm. Ocean Breath - Ujjayi Pranayama: Ujjayi breath is really fascinating because it works to ease the sympathetic nervous system while raising the oxygen intake. It is the main breath used in vinyasa yoga because it is sufficiently powerful to sustain a robust flood. Lion's Breath - Simhasana: The breath of the lion releases the tension in your face and helps you to blow off some steam. You can do it during a yoga practice anytime. Skull Shining Breath - Kapalabhati Pranayama: Ideally this is specialized breathing practice should be learnt from an experienced teacher; as if it is done incorrectly it can become lightheaded.

Chakra balance is the process of restoring a harmonious energy flow through the chakra system. Often the effect of well-balanced chakras translates into a feeling of well-being, relaxation, centeredness, increased vitality and self-incarnation. When we talk about balancing the chakra, we might actually refer to different techniques and meanings. A commonly accepted definition of chakra balancing is the process by which the chakra energy is brought into a well-functioning, harmonious state. The notion of calming a chakra tackles only part of the picture: Each chakra part of a system that works as a whole. When we look at how the chakras work, we see that they have a fluid relation and an active relationship with one another. Therefore, it is not only important to consider each chakra when doing chakra balancing, but also the neighboring centers and the energy throughout the body. Why balancing your chakras? The aim of balancing the chakra is to maintain a balanced flow which will preserve our overall energy level. We are subjected to a number of activities, sources of stress and demands in our daily lives that result in fluctuations in our energy level. Some may feel draining, others may experience fulfillment or nourishment. Moreover, past events and experiences often leave a long-lasting influence on how we feel and are in the world and thus influence how we manage our day-to-day energy. Stresses imposed on us by life demands will result in interruptions and changes in our energy flow and imbalances in the chakras. A chakra imbalance can affect: • How much energy flows through the chakra or chakra network • A chakra is defective when the energy is "blocked" or "closed" •       A chakra is overactive when the energy flow is increased excessively and is not controlled •       The direction of the energy field associated with one or more chakras is displaced. Balancing consists of maintaining appropriate and stable flow where there is not enough, controlling energy where there is too much, and aligning where imbalance or displacement is present. How to balance your chakras? Chakra balancing strategies fall into three categories: those based on a physical process or action, a meditative or introspective exercise, and energy transfer from or on your own.

The snake was an ancient symbol of the traditions which honored the Goddess and the Divine Feminine. You will see Her in ancient forms of the uroboros, a symbol of a snake that looks like it chases its tail or eats its tail. It is a symbol of the ability of the Divine Feminine to give birth and to be reborn like the snake that sheds its skin. She recreates herself for ever. The circular form of the uroboros symbol implies the interminable nature of many cycles. That was part of the Divine Feminine's wisdom, knowing the life cycles, being informed by them and living in harmony with them. Some of the Divine Feminine's mysteries were understood to be impenetrable, and it was only by the Goddess ' grace that one could enter the mysteries, that darkness, and acquire direct knowledge that the ordinary mind and ordinary words would never illuminate or touch. The Goddess gave the fruit from the tree of knowledge, and this did not like the dominating form of a male god! As a quintessential form of the Divine Feminine power of consciousness, Goddess Kundalini has been touched by those dominating modes that have influenced the development of yogic traditions. In the yogic traditions, there have been approaches that try to dominate Kundalini, forcefully push Kundalini to do this or do that by prescribing endless exercises of forced breathing and body postures that are meant to bind and force Kundalini to go in a direction that the yogi wants Her to go. Not surprisingly, these traditions are also the ones that often say Kundalini is dangerous and must be controlled. Those were also the kinds of descriptions that patriarchal dominator approaches applied to the Divine Feminine. But this power of Consciousness is indomitable, it will not be suppressed; it will always have its ways out. Through respect, love, and loyalty, the wise try to follow Her, and then they receive the good graces of this force. Devotees who consider Kundalini as the Great Goddess have a completely different experience with their caring devotion. They gain their boons, their gifts of enlightenment, without having to fear what some forceful, dominant practice may provoke. That mentality is key to understanding how we accept the blessings to be given by this remarkable inherent force of consciousness. It doesn't mean our karmas experiences in flames might not be intense. But with eager egotistical mentality there is no need to escalate issues. We are living in a time of the Goddess's return. We need her experience to educate and encourage mankind to relive cooperatively if life is to exist on this planet. We need her vision clarity, her deep compassion and her steadfast patience to live in harmony with each other and the environment. We need Kundalini Shakti's awakened state of selflessness, empowering people to reinvent culture, social structures, industries, and economic systems on a cooperative model rather than the dominant mode that brings about destruction and conflict. The more people She awakens, the more individuals there will transform the collective consciousness of families, groups, cities, businesses and countries. We are her perceptive and acting organs. We may see clearly, encouraged by Her, and act accordingly.

Stretching Recommendations The American College of Sports Medicine (ACSM) recommends flexibility exercises for all of the major muscle-tendon groups - neck, shoulders, trunk, lower back, hips, legs, ankles - 2-3 times per week. Spend up to 60 seconds on each stretch; if you can only hold the stretch for 20 seconds, repeat the stretch three times. Never bounce into a stretch. Perform dynamic stretches before your workout. Perform static stretching after your workout. If you are doing a separate stretching session, do a 5 minute warm up of cardio and dynamic stretches.

Exercise isn’t just good for every organ in your body. It’s good for your brain, too. It improves understanding, decision-making, and focusing. It assists with remembering and switching between tasks. It can also help people recover from mental illness. Some psychiatrists say that exercise is stronger than any medicine.

Attention is a yin to the yang in focus. Attention (mindfulness) and attention (focus) work together to provide a true, rounded experience of both being centered on the task at hand (whatever it may be), as well as being fully aware of, and responsive to, the many facets of the moment in which you are. In most forms of meditation you must demonstrate a certain level of concentration as well as free mind. What You’ll Get Out of It You must expand your mind and embrace the fullness of the moment in which you are. We might compare our sensitivity to light: When we concentrate on something, we could say we're "shining a spotlight" about it. Instead of shining a spotlight on one particular thing, as we exercise transparent consciousness, we may suggest that we encourage our awareness to "shine" in every direction around us, like the glow of a candle flame. This light of consciousness surrounding us will be referred to as our area of knowledge. The response area is the total sum of all the sensory input. The practice of open consciousness is an experiment of encouraging the senses to feel the fullness of the present moment, being mindful of even the subtleties you would usually forget, neglect or completely miss, such as the warmth of the air around you or the occasional crackling of floorboards. When we just accept and allow things to be as they are, we disengage instinctively from the urges that would try to control or change things. In passivity or indifference, this isn't a custom–quite the contrary. This is an exercise of opening your mind and encouraging you to obtain all the knowledge you can potentially before you make any moves or take any action. Remember that the term makes. We don't push ourselves to pick up on sensory input; perception simply grows from a state of quiet, comfortable allowing. We have a biological tendency to "brace for impact" when we are resistant to something that is happening, which means we withdraw and tighten up the muscles in our body. The subconscious then automatically begins to think all the way things could or ought to be different from what they are. When we're open to something, we seem to be more enthusiastic about the unexpected, and even more willing to embrace, leaving the body more at ease. It helps us to be more open to learning what we're doing and to learn. With an open mind we strive to see more options on issues and multiple perspectives. Open Awareness Meditation will strengthen the ability to see things as they really are and embrace them for what they are.

Attention is a yin to the yang in focus. Attention (mindfulness) and attention (focus) work together to provide a true, rounded experience of both being centered on the task at hand (whatever it may be), as well as being fully aware of, and responsive to, the many facets of the moment in which you are. In most forms of meditation you must demonstrate a certain level of concentration as well as free mind. What You’ll Get Out of It You must expand your mind and embrace the fullness of the moment in which you are. We might compare our sensitivity to light: When we concentrate on something, we could say we're "shining a spotlight" about it. Instead of shining a spotlight on one particular thing, as we exercise transparent consciousness, we may suggest that we encourage our awareness to "shine" in every direction around us, like the glow of a candle flame. This light of consciousness surrounding us will be referred to as our area of knowledge. The response area is the total sum of all the sensory input. The practice of open consciousness is an experiment of encouraging the senses to feel the fullness of the present moment, being mindful of even the subtleties you would usually forget, neglect or completely miss, such as the warmth of the air around you or the occasional crackling of floorboards. When we just accept and allow things to be as they are, we disengage instinctively from the urges that would try to control or change things. In passivity or indifference, this isn't a custom–quite the contrary. This is an exercise of opening your mind and encouraging you to obtain all the knowledge you can potentially before you make any moves or take any action. Remember that the term makes. We don't push ourselves to pick up on sensory input; perception simply grows from a state of quiet, comfortable allowing. We have a biological tendency to "brace for impact" when we are resistant to something that is happening, which means we withdraw and tighten up the muscles in our body. The subconscious then automatically begins to think all the way things could or ought to be different from what they are. When we're open to something, we seem to be more enthusiastic about the unexpected, and even more willing to embrace, leaving the body more at ease. It helps us to be more open to learning what we're doing and to learn. With an open mind we strive to see more options on issues and multiple perspectives. Open Awareness Meditation will strengthen the ability to see things as they really are and embrace them for what they are. By practicing Open Awareness Meditation, you will cultivate: Discernment Open Awareness Meditation allows us to better appreciate the moment we are at. The more we know the more educated our choices can be in any situation. Through cultivating conscious awareness, we develop discernment by being more sensitive to the larger picture, and how it is connected to the present moment.

Restoring land without restoring relationship is an empty exercise. It is relationship that will endure and relationship that will sustain restored land. Therefore, reconnecting people and the landscape is as essential as reestablishing proper hydrology or cleaning up contaminants. It is medicine for the earth.

No!” Leafpool bristled. She stared at Hollypaw. “I thought you could help Cinderpaw get some gentle exercise.” She emphasized gentle as though she were teaching Hollypaw a new word. “Of course!” Hollypaw kneaded the ground. “Stay in the clearing,” Leafpool ordered. She glanced at Cinderpaw. “And be careful!” “She’s acting like a badger with sore stripes!” Hollypaw whispered as Leafpool padded back to the medicine den.

STEP FOUR: CREATE A PLAN FOR SLEEP & LIVING PAIN FREE Remember, the third pillar of health besides diet and exercise is sleep. And it profoundly affects how your diet gets processed or whether you even feel like exercising. So what’s your plan? Can you schedule seven hours and track your sleep with an AI device? Will you make some of the changes that will make it easier for you to get a deep and restful sleep so you feel vital? And if there’s pain in your body, or in someone you love, which of the tools do you want to use to free yourself? PEMF? Pete Egoscue’s techniques? Counterstrain? Relief treatment to free up your tissue and nerves? Are you going to do things to support your back, like a simple Back Arch?

STEP SIX: MOVEMENT IS LIFE: WHAT IS YOUR FITNESS PLAN? Given that exercise can reduce your risk of cancer by 40 percent, cut your risk of a stroke by 45 percent, and slash your risk of diabetes by 50 percent… 1. Will you just work out ten minutes a week with something like OsteoStrong? 2. Will you create a plan with Billy Beck III, that you want to act on for free? You’ll get your design to start with for free. 3. Do you want to make exercising fun through VR, by playing through Black box? You’re not even realizing you’re working out, because you’re playing a game.