A Miraculous Pill!

Dr. Vliet’s Health Tip

If I told you that you could take a low cost pill, with few side effects, that would improve your health in these ways, would you take it?

• Relieve fatigue, improve energy and alertness

• Sleep better

• Lose weight

• Lift your mood

• Lower your cholesterol, decrease inflammation

• Reduce pain and stiffness

• Strengthen your heart muscles

• Improve flexibility and strength

• Boost your immune response

• Increase your vitality and mental clarity

I’ll bet you would say: “Definitely! Where can I get it?

Then if I told you, this marvelous pill is guaranteed to work but it has only 1 draw back: It’s so large that it takes 20 to 30 minutes to suck on it and swallow it. Would you still want it?

I think most of you would answer: “Why not, that’s a small price for all those great benefits!”

The MIRACLE PILL is EXERCISE!
Just 20-30 minutes of moderate aerobic activity daily will give you ALL these benefits.

And one of the easiest and inexpensive forms of aerobic exercise is WALKING. Just put one foot in front of the other…and keep doing that for 20-30 minutes a day. But in reality, DOING IT is the hardest part. Getting started. Overcoming inertia, Getting out the door.

So here are my Tips to help you TAKE THE EXERCISE PILL each day.

1. Don’t overthink it. Just DO IT.

2. Set a specific time of the day that works for you and put it on your schedule – on paper, or an alarm on your phone, or make a date with a friend or join a group.

3. Put on your schedule “put walking shoes on” and block out 30 minutes each day. Keep those shoes convenient and visible, a daily reminder.

4. For the first month, don’t worry about setting a goal for how far or how fast you walk. Just DO IT for the full 20-30 minutes.

5. Set your alarm and when it goes off, stop what you are doing, put on your walking shoes and walk out the door- don’t stop to think or talk yourself out of it.

6. Then, keep putting one foot in front of the other until your easy - put one foot in front of the other and walk out that door! Keep walking until you complete your 20-30 minutes.

7. Behavior specialists say it takes 21 days of consistently doing a new habit or activity to “set” the new behavior in your routine as a habit. So commit to one month and after that, you have a new habit of taking your Exercise Pill daily.

The Exercise Pill Unique Benefits:

• Boosts mood, helps relieve depression – just 10-15 minutes of brisk walking boosts endorphins, dopamine and epinephrine that lift your mood and clears the “brain fog.”

• Brisk walking increases blood flow to the brain that in turn improves mental clarity and improves memory and overall cognitive function.

• Enhances creativity – stuck with work, looking for a solution? Take a walk to spark creativity.

• Improves cardiovascular health by increasing circulation, lowering blood pressure and lowering risk of heart disease.

• Reduces systemic inflammation and rates of chronic disease.

• Help with weight loss and weight management by burning extra calories and boosting metabolic rate for hours after you stop exercising.

• Walking helps burn fat and improve your body’s response to insulin.

• Weight bearing activity improves bone density and muscle strength.

• Strengthens core muscles, improves posture and is great for improving balance and coordination, reducing the risk of falls.

• Lubricates joints and stronger muscles supports skeletal system and helps reduce arthritis and joint pain and improves mobility.

• Reduces risk of varicose veins and prevent them from developing.

• Helps relieve adverse effects of stress, promotes physiological relaxation. Just 20-minutes of walking lowers high cortisol levels.

• Improves sleep quality and duration for better sleep – physical activity naturally boosts the effects of melatonin

• Stimulates the digestive system and greatly improves bowel movements by improving bowel motility and peristalsis.

• Strengthens the immune system and reduces risk of illness by increasing the number of immune cells that attack pathogens in the body.

• Boosts longevity – research has found that individuals who exercise moderately for 150 minutes per week have a 31% lower risk of death due to the cardiorespiratory-metabolic-and immune benefits exercise provides.

Best Time of Day for your Exercise Pill? Benefits of Different Options:

• First light: An early walk in morning light helps reset your circadian rhythm (your body’s internal clock) and positively influences your sleep-wake cycles, turns off the nocturnal melatonin release, which helps you feel more awake and alert during the day and then sleep better at night.

• Mid-day: Great way to get sunlight which is a natural source of Vit D. Your body needs the UVB light waves to convert Vit D in the skin.

• Lunch hour: Helps digestion and blood sugar control to avoid afternoon slumps in energy.

• At work: (even in home office) get out of your chair and move for at least 3 minutes every 30 minutes. This can be walking around or just 10 reps of chair squats. Often we find ourselves sitting at our desks for hours at the detriment of to our bodies and health. Sitting has be dubbed the “new smoking” when it comes to adverse effects on our health of being sedentary all day. It is critical to take activity breaks once an hour over your day, but that does NOT replace an aerobic level walking or other exercise session, keeping a sustained target heart rate in your moderate intensity aerobic range.

• On your way home from work: Stop at the gym or at a park BEFORE you go home because it is so hard to go back out once we get home.

• After dinner: Walking helps with digestion and bloating after one of our biggest meals of the day and improves insulin sensitivity at a time of day when sensitivity is waning.

BOTTOM LINE:
NO ONE TIME IS “BEST.”
WALK WHEN CONVENIENT FOR YOU.
BUT JUST DO IT!

Treadmill Walking Verses Walking Outdoors:
A Treadmill in your home provides an excellent cardiovascular activity and can be safer for many people who may not have a Gym membership or safe place to walk. A treadmill has even terrain, and rails for balance if you need them. The deck of a treadmill gives a little more flexibility and “give” than hard surfaces like concrete, so it is less stressful for aging joints. Treadmills allow you to control your speed and add incline to increase intensity. You can monitor your exercise heart rate easily. There is no travel time and or parking hassles. Plus you can watch a show or catch up on an audio book or podcast while you do your workout. Helps eliminate the excuse of “I don’t have time to go exercise.”

Walking outdoors provides all the fitness benefits of walking on a treadmill but can be more interesting and can be more relaxing, depending on your outdoor space. Walking in a park, or on a forest trail under the trees is a great way to de-stress. Breathing fresh air not indoor recycled air. Great time to think, spark creativity, enjoy nature’s sounds and just reset. Being out in nature offers a sense of peace and well-being. You can use many wearable fitness devices or heart rate monitors, and there are finger pulse oximeters that not only give you a fairly accurate heart rate but also show you the oxygen saturation levels.

Strategies to Increase Strength and Fitness Level with Walking:

• Higher Intensity Interval Training (HIIT): alternate walking faster or even jogging for 30 seconds to 1–3 minute intervals followed by a period of slow walking fand do this throughout your walk. Start with just a few intervals and work up to 10-15 minutes of interval training during your 30-minute walk.

• Walking backwards is a great way to increase leg strength especially in your quadriceps, the muscles in the front of your thigh, that help support your knee joint. Walking backwards has been shown to reduce knee pain. Walking backward can be done on a treadmill, just slow the speed to 1.0 mph or less and turn around to step backwards or walk backwards outdoors on clear even surfaces. When walking backwards on a treadmill make sure to hold onto the rails until you are steady.

• Hills or Incline: walking up hills or increasing the incline on a treadmill adds intensity to your workout and raises your heart rate. This can be used for interval training as well. Instead of walking faster or at a higher speed, you can just increase the elevation and achieve interval training effects.

• Training note for treadmill walking: Try not to hold on to the rails once you are walking on a treadmill. This increases the intensity of the workout because you are engaging more muscles (core and arms) to help you keep your balance and allows you to pump your arms. To work the upper body while you walk hold a couple of 2-pound dumbbells.

THE BOTTOM LINE:

30 minutes of moderate aerobic activity 5 times a week gives you the minimum recommended amount of 150 minutes per week to reduce risk of and even reverse early chronic diseases such as heart disease, cancer, dementia and diabetes, promoted major health organizations (American Heart Association, American Cancer Society, American Diabetes Association and American College of Sports Medicine).

You can do this. The more consistent you are the quicker you will see the benefits. Some you will see immediately – you will feel better – sleep better and have more energy pretty quickly – other benefits like reversing chronic disease or weight loss will come over time but remember, only with consistent effort.

Consistency is the KEY. So put those walking shoes on!

• Don’t THINK about it.

• DO IT! Take ACTION.

• USE this Exercise “Pill” DAILY.

And to insure optimal health, I encourage you to turn to our natural medicines with our top quality, cGMP-compliant professional formulas for TruImmune™Boost, TruNAC™, TruImmunoglobulin,™ TruC with BioFlav™ (Vitamin C with complete Bioflavonoids), Tru BioD3™, TruZinc™, TruMitochondrial ™Boost and TruProBiotic™ Daily to replenish critical bifidobacteria depleted by COVID shots, viral illnesses, and antibiotic therapy.

To Your good health and improving resilience!
Elizabeth Lee Vliet. MD

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