According to Health and Hygiene Journal, exercise helps prevent coronary heart disease, stroke, and some forms of cancer. Unfortunately, 6 out of 10 men and 7 out of 10 women are not sufficiently active to benefit their health, according to the Department of Health and CDC.
The average American has been gaining three pounds per year since the 1980s. More than 65 percent of us are overweight and 31 percent are obese, often due to lack of exercise and poor diet. The U.S. Health and Human Services Committee reports that obesity is the second leading cause of preventable death, with more than 300,000 obesity-related deaths each year.
The best solution for all of these problems is to walk 90 minutes a week. I recommend walking with weighted shoes, as it helps your legs grow stronger and helps you get exercise no matter what you’re doing. If you walk five days a week you can realistically expect to burn 25 pounds of fat during the year.
I conducted research on the benefits of exercise in combination with nutritional supplements. Here’s what I found:
By walking daily, you can increase the number of immune NK cells by about 15 percent. If you sprint for 10 seconds you can increase immune cells by about 23 percent. If you alternately walk and jog, you get about an 18 percent increase. This benefit lasts about four hours and offers added protection against viruses and abnormal cell growth.
I also tested what would happen if you only used a nutritional supplement and found that the activity of the immune cell increased by 18 percent. I found it remarkable that a supplement would activate the immune system.
I then combined exercise with nutritional supplementation and discovered a 255 percent increase in the number of NK cells. They continued to be active for 20 hours.
When you combine exercise with supplements you get an exponential benefit to the immune system that lasts five times longer. You should note that these are the immune cells that fight viruses and cancers best.
I wanted to see if this would prevent a fatal viral infection like the flu. When I infected mice with a fatal virus and then gave them supplements and exercised them on a treadmill, they developed a 64 percent increase in the ability to survive a fatal viral infection.
Here’s the most important thing I learned from this process—exercise results in a mild benefit and supplement use results in a mild benefit. But when you combine the two, you increase the ability to fight off disease exponentially.
In addition to its benefit to the immune system, a new study also reports the benefits of exercise on depression. Those who exercised 90 minutes a week over a two-and-a-half month period were better able to control their depression more than by using tricyclic antidepressants (such as Prozac).