This summer, make some time to enjoy yourself in the great outdoors and get exercise at the same time.
A Walk a Day...
In my two decades of investigating the daily activities of centenarians, I found that every one walked for at least 30 minutes a day, and most walked more than an hour.
Studies have confirmed that walking substantially protects you from stroke and heart disease and also raises the levels of good cholesterol. Taking a walk is also the perfect opportunity to slow down and mindfully enjoy the view around you.
The Benefits of Bicycling
Pedaling a bicycle will get you from point A to B, but it has many added health benefits, as well. Aside from being an excellent form of exercise, bicycling increases the blood circulation to the lower body, especially the legs and feet, which helps lower blood pressure.
In a study of a group of middle-aged people, it was found that bicycling for 60 minutes, three times a week, over a 10-week period dropped blood pressure an average of 13 points. This is great news because keeping blood pressure in a healthy range (below 130 systolic and 90 diastolic) significantly reduces risk of strokes, heart disease, and kidney ailments.
Water Workout
What better time to enjoy the benefits of swimming than in the hottest season? Not only is swimming a great form of cardiovascular exercise, it also works nicely into your longevity plans. For the many people that find themselves disabled by worn knees and hips, water acts as the perfect cushion for joints. In fact, research has found that water exercise - although not considered a weight-bearing activity - can actually help fight osteoporosis. You can choose from swimming, water aerobics, and the recently popularized "aqua jogging," which makes use of flotation devices. There are currently many health clubs that offer water exercise classes.
Gardening Keeps You in Good Condition
Another discovery I made in my studies of centenarians from all over the globe is that many shared a common hobby: gardening. For one thing, it's great exercise because all of that squatting, hoeing, and digging really strengthens your muscles.
Another benefit is that, as a discipline, gardening requires patience and cultivates fortitude, bringing with the hard work much joy and gratification. And studies have confirmed that gardeners have a lower incidence of heart disease and osteoporosis than nongardeners. One more benefit: you can potentially gather fresh flowers and vegetables from your own backyard!
Don't Let Mosquitoes Bug You
As the long summer days turn into balmy evenings, some not-so-welcome visitors show up that can put a damper on any outdoor activity: mosquitoes. Commercial repellents will keep the bugs at bay, but it will cost you health-wise.
Most of these contain harmful chemicals, and studies have shown that some of the ingredients can combine with other compounds, including prescription drugs, and potentially cause brain cell damage and other neurotoxic reactions such as seizures. Try taking a natural approach and apply lemongrass oil to protect you from bites. You can find this product, also known as Indian oil of verbena, in your local health food store.
I hope you get active and get some fresh air! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
-Dr. Mao
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To learn more about Dr. Mao and other natural health tips, go to askdrmao.com.
To purchase Dr. Mao's book, "Secrets of Longevity," click here.