Principles for a good life

Many studies show that physical activity is beneficial in many ways: physical, mental, emotional and sometimes even spiritual. Beyond that there are studies that show that exercise helps in healing the body from diseases, even severe ones like cancer. Exercise can directly stimulate the regulatory and protective mechanisms that contribute to the fight against cancer. It reduces the amount of adipose tissue, the main storage site for toxins. It changes our hormonal balance : reduces excess estrogen and testosterone (which stimulates cancer growth), lowers insulin and IGF levels (which contribute to the development of inflammation in the tissues), exercise also acts directly on the cytokines responsible for inflammation and reduces their levels in their blood . In addition, exercise, like meditation, directly affects the immune system . Exercise has also been shown to elevate mood to such an extent that the British Ministry of Health recommends exercise to a degree similar to the recommendation for chemical antidepressants.

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Every activity is desirable and good, there are more vigorous activities and there are more moderate, more enjoyable and less enjoyable ones. You should choose a particularly enjoyable activity, as it will ensure perseverance. It is advisable to do moderate exercise immediately after getting up in the morning, for 40 to 60 minutes. Vigorous walking outside, preferably by the sea (the sea has its own virtues), while waving hands - which contributes to the flow in the lymph nodes. But any other fun activity is recommended: swimming, yoga, cycling, running, trampoline jumping (10 minutes of jumping is equivalent to half an hour of running) ...

 

You should take every opportunity to do physical activity - to go up and down the stairs instead of the elevator, to walk to the train, to walk barefoot on the beach.

 

Exercise in the evening is less recommended, and if so, it is better to have less stimulant, as adrenaline suppresses the sleep hormone and it may disrupt the hour of sleep.

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Some points to start with:

• Start slowly and gently - start with small steps, steadily, and gradually increase the pace. Research shows that what allows us to enter a state of mental and physical " flow " is perseverance in the effort that keeps us within our capacity.

• Exercise everywhere - it is important to make the activity a habit, and any activity is considered: walking to shopping, to work, climbing stairs, riding a bicycle instead of a car

• Start with light activities (yoga, tai chi) and combine with vigorous activities

• Join a group - Encouragement and support from others affects the ability to persevere, and helps to overcome obstacles when they arise: rain, lack of desire, self-sacrifice ... When you are part of a group, the group energy is contagious and encourages to get up and do ...

• Fun - the most important element ... find an activity that you enjoy: it can be dancing, demanding (for all mothers who have reached the age of 40 and have not yet found a fun activity - caution is addictive), swimming, running, gym, jiu-jitsu , Tennis, bicycle, trampoline, Zumba, Pilates ... The list is long and all it takes is to look for what excites us ...

• Dosage - Studies show that exercise helps fight cancer, but the required dose is not the same for all cancers. Doses are calculated in units called "MET". For example for breast cancer an activity of 9 mats per week is needed, however for a similar effect for colon cancer 18 mats per week is needed, double the amount. Link to an updated website with the types of activity and energy consumed .

Examples of energy consumed by various activities, measured in math: