| What do you have in common with your | | | | of it as memorizing something you're not |
| cave-dwelling ancestors of the paleolithic era? | | | | accustomed to, like a new password or a |
| Your genes. As you are about to discover, this is | | | | combination to a new lock. |
| crucial to your ability to achieve fitness. | | | | Before long, this becomes "second nature" to you |
| You see, we have a "thrifty gene". Actually, there | | | | - you recall it easily. This is cellular programming, |
| are probably many such genes, but for the point | | | | cognitive restructuring, and a lot of other |
| of this article just one will suffice. | | | | lofty-sounding tech stuff that amounts to |
| In a fascinating compilation study published in the | | | | imprinting the CD that we call our brain. The more |
| Journal of Applied Physiology (Vol. 93, Issue 1, | | | | imprints that are positive, the more weapons we |
| 3-30, July 2002), Booth et. al. set out to prove a | | | | have (in the form of billions of encoded cells) that |
| hypothesis -- that physical inactivity leads to | | | | literally propel us toward our new paths. This can |
| chronic disease. Sounds like common sense...but | | | | be as simple as a combination to a lock, or as |
| then again, common sense is rare these days | | | | seemingly "huge" as a lifestyle change. |
| when it comes to health. | | | | Back To The Basics |
| What is most interesting about this study was the | | | | Just because you're walking doesn't mean your |
| level of exercise that Booth et. al. used to | | | | "strolling", or engaging in an exercise that requires |
| establish an "activity baseline". What do you think | | | | no progression. All exercise must be progressive. |
| it is? Running for an hour a day? Hard weight | | | | You can increase your pace and even keep track |
| training four days per week? | | | | of your results by using a $30 pedometer. |
| Hardly. Try "30 minutes or more of brisk walking | | | | Set a goal of 10,000 steps in a day. This sounds |
| per day." | | | | like a lot, but it isn't - even the average couch |
| Thirty minutes! | | | | potato gets about 2,000-3,000 steps in a day. I |
| That is all the researchers determined was | | | | know, I found it hard to believe myself. Perhaps a |
| required to prevent many of the killer diseases | | | | few may get less, but 10,000 steps really does |
| we currently experience. This was sufficient | | | | not require much effort. |
| activity to "deactivate" our thrifty gene, and let | | | | Here's how you can start today: grab yourself a |
| our bodies know we were not, in fact, about to | | | | pedometer and a sheet of paper, a good pair of |
| head for the cave and hybernate. | | | | walking shoes, and hit the trail. Pretty simple, |
| While I realize not everyone can walk, there are | | | | right? You can also do exercises like Nordic Track, |
| numerous alternatives to walking that just about | | | | the glider, or whatever. Base your activity on the |
| anyone can do that will provide the same | | | | following formula: moderate exercise = about |
| health-protective benefits described in this study, | | | | 1,000 steps for every 10 minutes. Intense |
| as well as over 35 studies published in the past | | | | exercise = about 2,000 steps for every 10 |
| two years alone on the subject of walking and | | | | minutes. |
| health. | | | | You can walk in the mall, around the |
| Yes, walking is the king of easy-to-do, no-excuse | | | | neighborhood, or even in your home if it's big |
| exercise. I personally used nothing but walking and | | | | enough (although that would get a bit boring.) Just |
| nutrition to lower my body fat to under 10%...a | | | | walk, and increase your pace and length a bit at a |
| level most men would consider highly desirable. | | | | time, and watch what happens. Your endorphins |
| Hard, long cardio was right out. I was more | | | | will increase, which will help propel you to want to |
| concerned with the health benefits and, yes, the | | | | exercise 'more'. Your body fat will steadily |
| fat-burning benefits of walking. | | | | decrease. Your health will really benefit, as the |
| The Evolution (Literally) Of Walking | | | | study above demonstrates. |
| Obviously exercise of any kind will "burn calories" - | | | | Most of all, you'll be taking action towards |
| but this is not the only key to long-term fat | | | | momentum. What does that mean? We must |
| burning. Every thought and action you take that is | | | | establish a lifestyle that's momentum-based, not |
| contrary to the "programming" of your current | | | | "willpower-based". Willpower only lasts so long, but |
| neuropathways and cellular signals serves you | | | | momentum can carry you almost effortlessly |
| exponentially as your body regenerates cellular | | | | toward your goals. |
| tissue. | | | | Hit the road! |
| I know...that sounds complex, but isn't really. Think | | | | |