How Much Exercise Do You Really Need? “Doc Talks” with Dr. Daniel Nuzum
Jonathan Hunsaker: How much exercise do you really need to be getting each week?
Jonathan Hunsaker here with Organixx. We got asked the question “How much exercise do you need in a week?” And what’s interesting is what actually counts as exercise and what doesn’t.
Dr. Daniel Nuzum: There are two basic principles that you have to think about if you haven’t been exercising, or you’re out of shape and you used to exercise, or you just lead a really sedentary life. Use it or lose it. It’s a universal principle. Anything you do not use the universe will deem unimportant, and you will lose it.
Healing is proportionate to blood flow, okay? And if you’re sedentary, your blood is just barely flowing. If you’re not up moving around, there’s no stimulation for your heart to push the blood around and circulate it any more than is absolutely the least amount necessary to survive.
Those two things in mind, let’s move forward, okay? Let’s even take your bodybuilders, or your Olympic athletes, or people that have really, really conditioned their bodies. If they stop exercising, they turn to mush. They lose all of that tone and all the strength and all those abilities that they’ve spent so much time training and developing. And so, if you don’t use it, you will lose it.
On the other side, if you are sedentary and you’re not moving and you’re not exercising and you’re not doing things to get the blood circulating, you’re setting yourself up for all kinds of degenerative conditions – heart disease, cancer, diabetes. These are all positively affected. And there’s a lot of research that points to exercise as being one of the things that helps your immune system ward off heart disease, diabetes, and cancer, okay? Those are degenerative conditions.
And if you are not getting up and moving around, your blood isn’t circulating. If your blood doesn’t circulate, you don’t heal well.
There are two things that happen here. One, as blood circulates—well, it brings nutrients to the cells and to the tissues, okay? When the blood leaves those tissues, it removes the toxins. It’s removing waste. Blood circulates in nutrition and circulates out waste. If that’s not happening, your cells will die quicker because they’re not getting the right nutrients. They’re not getting enough nutrition to maintain their functions.
Number two, the cells will fill up with waste and will suffocate. So, circulation is paramount to health. Healing is proportionate to blood flow. That’s a law that our body observes, whether we want to observe it or not, our body will.
Back to our original question, “How much exercise do you need in a week?” Honestly, you need to have as much exercise as possible. But that isn’t plausible for many, many folks. So, the basic—I mean the very, very barebones amount of exercise that I recommend for my patients is a half-hour every other day. I like to have people do Tai Chi; I like having people do yoga.
One of my martial arts masters said that if walking is an exercise for you, you’re in terrible shape. If we’re so out of shape that walking is exercise, that is what we’re getting as exercise; it may not be enough to actually prevent degeneration in our system.
If you haven’t been walking though, you haven’t been doing anything, if you’ve been sedentary, get up and start walking, okay? Walk a half-hour every other day. Get out, start moving, start doing things. If you can’t leave the house, walking up and down stairs is a very, very good exercise. Calisthenics, you do squats and pushups and sit-ups, those types of things. If you can’t do one, do half of one, and then next week get to where you can do one. And after that, two, and three. Your body will respond.
If you start pushing yourself a little bit, your body will respond by getting stronger. Your body has two responses to stress. It either will adapt and overcome stress, or it accommodates it and starts to carry it. What you want with exercise—you want exercise to be a stress that you dose. As you give yourself a little dose of this exercise stress, your body responds by getting stronger. So, as it adapts and becomes stronger, then you can stress it a little more. Then it becomes a little stronger.
If you’re not fit and you’re out of shape, you haven’t ever exercised, or you haven’t exercised in a long time, don’t expect to become a fitness star in a couple weeks. Don’t try to, either, because you’ll hurt yourself. Start off with light exercise. Starting to walk half-hour every other day. There’s very minimal risk to that. Trying to do a couple push-ups, trying to some sit-ups, trying to do some things where you’re moving your body. Those things have a very little risk to them.
Your body will respond very quickly, and your capacity to do those exercises will get better and better and better. As that happens, blood’s going to circulate better, and the muscles that you may have lost or may have almost lost will start coming back. They’ll start coming back online—they’ll start becoming active again.
And all the metabolic processes that go into your body’s rebuilding muscle, and healing itself, and blood circulating properly again, all those things start to happen. So, there are all kinds of benefits to this.
Jonathan Hunsaker: Thanks, Doc, as always.
The takeaway is barebones workout every other day for a half hour. And it doesn’t have to be strenuous. It can be some Tai Chi, yoga, calisthenics, lifting some weights, walking up and down stairs.
The main point is, is stress your body little by little in a controlled environment. And if you haven’t been working out, don’t try to go all out day one. You’re going to injure yourself, and then you’re not going to be able to work out for another three weeks-four weeks, while you heal. So, take it slow, listen to your body.
If all you’re doing is walking every day, consider upping your game a little bit. See if you can take a yoga class, consider walking up and down stairs rather than just walking flat. You’re going to feel an amazing difference in your body. You’re going to feel more energy; you’re going to feel younger. And you’re just going to be happier overall.
So, listen. If you liked the video, if you liked what you learned, make sure you go check out Organixx.com and see our phenomenal line of supplements. Thanks for watching.