🌿 Kindness - Spreading Goodness And Kindness To The World
  • Kindness
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  • Acts of Kindness
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  • Simple Act of Kindness
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  • Believe in Good
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  • ​Message to the People
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  • Light for the World
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • Lifetime Wisdom
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • The Common Cold
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  • Most Harmful in Food
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  • Fat & Sugar Do Not Mix
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  • The Miracle of Coffee
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  • The Brain on Cannabis
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  • Marijuana Use
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  • 🌿 🌿 🌿 🌿 🌿 🌿 🌿
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  • Save Your Tonsils
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  • Food for Aging
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  • Green for Life
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  • Hot Water Cure
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  • Protect Your Teeth
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  • Why People are Sick
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  • Healing for the Sick
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  • Protect Your Eyesight
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  • Heal Eye Problems
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  • Mucusless Diet
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  • Not Stored in Fridge
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  • Natural Remedies
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  • The Danger of Wireless
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  • Books You Need in Life
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  • AGNI the General
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  • Cancer
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  • Cancer Heals - 48 Hrs.
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  • Dr. Null and Dr. Lodi
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  • Toxic Laundry
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  • Drinking With Meals
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  • 🌿 L O S E W E I G H T
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  • How to Lose Weight
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  • Lose Weight / 2
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  • Pure and Simple / 1
  • Pure and Simple / 2
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Food Combining
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  • Fat and Sugar
  • 80 - 10 - 10 Diet
  • Danger of Sugar & Fat
  • Help for PCOS
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  • 🌿 O I L
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  • Stop Heating Oil
  • Cooking Without Oil
  • Olive Oil is Bad for You
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  • World Health Retreats
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Avoid Natural Flavors
  • GMO Food
  • Glyphosate
  • H2o / Sodium Fluoride
  • Poison of the Century
  • Silent Killer / MSG
  • Sugar / Bitter Truth
  • Sore Throat - Use Zink
  • Vitamin D
  • 5 LOX - Lethal Enzyme
  • What are Prions?
  • Worst Ingredient ...
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  • Funny French Videos
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  • What is GcMAF?
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  • End of Mental Illness
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  • Extremely Dangerous
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  • World's 6 Best Doctors
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  • Autoimmune Disease
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  • Benefits of Oranges
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  • Miracle of Cucumber
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  • DHA Deficiency
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  • Danger of Vinegar
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  • Extremely ​Toxic
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  • What are Lectins?
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  • How to Make Kefir
  • Coconut Kefir
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Global Intoxication
  • Suicide Cult
  • Snitch Culture
  • The Hidden Truth
  • War Against Marriage
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  • What is a Virus?
  • Dr. Lanka - VIRUS
  • Dr. Lenkei - The Virus
  • AN URGENT VIDEO!
  • The mRNA Vaccination
  • This is Not a Vaccine
  • Science
  • The Invisible Rainbow
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • 🌿 J U I C I N G
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  • Celery Juice
  • Medical Medium
  • Medical Medium Book
  • The Miracle of Juicing
  • Juicers / Blenders
  • Juicing - Jay Cordich
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  • 🌿 🌿 🌿 🌿 🌿 🌿
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  • Linus Paulig
  • Vitamin C
  • Cancer & Vitamin C
  • Dr. Hoffer's Vitamins
  • 6000 x Vitamin C
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  • Astaxanthin
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  • Truth About Cancer
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  • Danger of PLASTIC
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  • Unsafe at Any Meal
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  • Hybrid Foods
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  • Health Videos
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  • MMS
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  • Coffee /Alcohol / Brain
  • Coffee / Deadly Poison
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  • Coca Cola and Soda
  • The Result of Cooking
  • McVegan Burger
  • Avoid Alzheimer
  • Alzheimer's and Prion
  • Worse Than Cigarettes
  • Everyone is Allergic
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  • Iridology
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  • Uplifting Music
  • The Best of Kuranesh
  • The Habit
  • Friend of the Animals
  • Just a Mother
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  • Bio Superfood
  • Power of Q 96
  • What the Health
  • Bragg Aminos / Poison
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  • Super Nutrition
  • Banana / Miracle Fruit
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  • Cure for Headache
  • Diet for Acne
  • High Doses / Vitamin D
  • Research on Aging
  • Repair Your DNA
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  • Cure for Mental Illness
  • Mental Health
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  • The Story of My Life
  • The Tombstone
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  • Grandfather's Wisdom
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  • 🌿 D I A B E T E S
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  • Reverse Diabetes
  • Nutrition for Diabetes
  • What to Eat / Diabetes
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  • 🌿 B E A U T I E S
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  • Beauty of Character
  • Beauty of Children
  • Beauty of Kindness
  • Beauty of Women
  • The Beauty of Man
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  • Beauty of Animals
  • Beauty of Clouds
  • Beauty of Birds
  • Beauty of Desert
  • Beauty of Macro
  • Beauty of Winter
  • Beauty of Flowers
  • Unique Flowers
  • Poems
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  • 🌿 K I N D N E S S
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  • Kindness & Gratitude
  • Kindness & Swearing
  • Kindness & Generosity
  • Kindness / Individuality
  • Kindness & Happiness
  • Kindness and Freedom
  • Kindness & Love
  • Kindness in SPAIN
  • Kindness Quotations
  • Fairy Magic Songs
  • Just Play a Song
  • No Negative People
  • Paradox of Our Age
  • A Film for Peace
  • A Revolutionary Idea
  • Behind ​Pornography
  • Book of Kindness
  • Letter of Love
  • Libertà
  • Money and People
  • Poverty
  • Prayer for My Children
  • Videos on Kindness
  • Radiation of Kindness
  • Why Walk We Can Fly
  • Who Will Dare to Love
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  • Message of Peace
  • 365 Days for Travelers
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  • Homeless
  • Need or Greed
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  • Courageous Woman
  • Food of Kindness
  • Kindness Only
  • Universal Quotes Facts
  • Signs of the Times
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  • Divorce and Children
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  • 🌿 H A P P I N E S S
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  • Ho'oponopono
  • Key to Happiness
  • Happiness and Peace
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  • Happy Place on Earth
  • Happy Place on Earth 2
  • Trap of Materialism
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  • 🌿 H E A L T H
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  • 🌿 M O V I E S
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  • Our Daily Poison
  • Earthling
  • Food Inc. / Cowspiracy
  • Food Matters
  • Forks Over Knife
  • Health Videos
  • Thrive / Full Movie
  • Origins Movie
  • Powerful Speech
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  • Film About Life
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  • 🌿 C A N C E R
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  • Cure Cancer
  • Cure with Wheatgrass
  • Cancer... / Dr. Circus
  • Cancer Risk / At Home
  • Cancer & Vitamin C
  • Dr. Leonard Caldwel
  • Ginger & Cancer
  • Hot Dog = Cancer
  • Potato Chips
  • Thyme / Chamomile
  • 7 Top Cancer Foods
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  • Truth About Cancer
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  • 🌿 G R A S S / C U R E
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  • Miracle of Wheatgrass
  • 50 Reasons
  • Super Food Living
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  • 🌿 M A G I C A L
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  • 🌿 M A R K U S
  • R O T H K R A N Z
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  • Magical Recipe
  • Incredible P I Z Z A
  • Loose Weight / Markus
  • Heal Your Face
  • Heal Yourself 101
  • Edible Weeds
  • Raw Food Ideas
  • Miracles
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  • 🌿 H O W - T O
  • L O S E - W E I G H T
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  • How to Lose Weight
  • Loose Weight / Markus
  • Raw Food / Works
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  • World Peace Diet
  • The 80 - 10 - 10 Diet
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  • 🌿 W O R S T F O O D
  • 🌿 W H E A T / E T C .
  • G L U T E N F R E E
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  • Bread
  • Gluten Brain
  • Extreme Dangers
  • Food for Faster Aging
  • Is Wheat Poison?
  • Is Quinoa Gluten Free?
  • Is Corn Gluten-Free?
  • Leaky Guts Syndrome
  • Mental Health / Gluten
  • No Starch for Infants
  • Rice / High in Arsenic
  • Wheat Belly
  • Dark Side of Wheat
  • Worst Food # 1
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  • 🌿 R A W - F O O D
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  • Raw Food
  • Fully Raw Videos
  • Green Smoothies
  • Garden Diet
  • Raw Food Recipes
  • Goldenseal
  • Deception / Raw Juice
  • Naked Juice
  • Most Pesticides Food
  • Real Raw Food Canada
  • Tanny Raw
  • 30 x Nutrition
  • 10 Healthiest Fruits
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  • Avoid Acidity
  • Best Papaya
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  • 🌿 G R E E N - T H E
  • M I R A C L E - F O O D
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  • Green Smoothies
  • Green Smoothies / 2
  • Red Malabar Spinach
  • Is Kale a Miracle Food?
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  • 🌿 R E T R E A T S
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  • Puerto Rico - Healing
  • ECUADOR Paradise
  • Garden of Healing
  • Eden Home Resort
  • Raw Retreat Costa Rica
  • Rancho La Puerta
  • Dr. Sebi's Healing
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  • 🌿 C O F F E E
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  • Dr. Amen on Coffee
  • Dangers of Coffee
  • Side Effects of Coffee
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  • 🌿 C A C A O
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  • Dangers of Cacao
  • Cacao / 2
  • Carob
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  • 🌿 S U N L I G H T
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  • Sunlight the Miracle
  • Sungazing
  • Sunlight by Dr. Kime
  • Solar Civilization
  • Sunlight / Sungazing
  • Sabiduria Cosmica
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  • 🌿 M E A T
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  • Meat
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  • Five Poison in Meat
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  • Avoid Some Fish
  • Chicken
  • Food Inc.
  • A Powerful Speech
  • Hot Dog = Cancer
  • Meat of the Future
  • Beyond Vegetarianism
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  • 🌿 F A S T F O O D
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  • Extremely ​Toxic
  • Fast Food
  • Children & Junk Food
  • Fast Food Poison
  • French Fries
  • Is Subway Real Food?
  • McDonald”s Food USA
  • Mockery of Humanity
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  • 🌿 G M O
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  • What is GMO Food?
  • Glyphosate
  • Glyphosate News
  • GMO News
  • GMO and the DNA
  • 20 GMO Food
  • GMO Products
  • 1000 X Toxic
  • Please Wake Up!
  • Against Humanity
  • GMO Bans and Laws
  • GMO Corn
  • GMO & Russia
  • GMO Linked to Gluten
  • Health Ranger
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  • 🌿 A L U M I N U M
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  • Dark Side of Aluminum
  • Aluminum / Autism
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  • 🌿 C O O K W A R E
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  • Aluminum Cookware
  • Cookwares Danger
  • Crock Pots
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  • 🌿 G E O
  • E N G I N E E R I N G
  • C H E M T R A I L
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  • Reasons Behind
  • Geo Engineering / 1
  • Geo Engineering / 2
  • Geo Engineering / 3
  • Complete Theory
  • Climate Control
  • Chemtrail Material
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  • What Chemtrails Are
  • Vaccines / Chemtrails
  • Chemtrail Protection
  • Engineered Drought
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  • 🌿 S O L U T I O N
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  • Solution for Chemtrail
  • Population Control
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  • 🌿 M O R G E L L O N S
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  • Morgellons Disease
  • Morgellons / 2
  • Old Age
  • Harald Kautz - Vella
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  • 🌿 A R T I F I C I A L
  • I N T E L L I G E N C E
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  • Artificial Intelligence
  • Artificial Intelligence II
  • Black Goo
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  • 🌿 R A D I A T I O N
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  • 5G Cell Phone Dangers
  • Radiation
  • Radiation / West Coast
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  • 🌿 O R G A N I C
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  • Go Organic
  • Eating Organic
  • Culinary Nightmares
  • Eating Healthy / Mental
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  • 🌿 A V O C A D O
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  • Miracle of Avocado
  • Avocado / 2
  • Avocado SEED
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  • 🌿 C O C O N U T
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  • Miracle of Coconut
  • For Dental Health / 1
  • For Dental Health / 2
  • Why Palm Sugar?
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  • 🌿 M I R A C L E
  • F O O D
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  • Green Smoothies
  • Miracle of Greens
  • Miracle of Wheatgrass
  • Miracle of Wild Green
  • Is Kale a Miracle Food?
  • Miracle of Alfalfa
  • Miracle Root / Beet
  • Miracle of Cherry
  • Miracle of Fulvic Acid
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  • How to Make Kefir
  • Miracle Goat Milk
  • Miracle of Lemon
  • Walnut
  • 5 "Careful" Super Food
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  • 🌿 B A N A N A
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  • Miracle of Banana
  • Banana / Loose Weight
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  • 🌿 A L O E - V E R A
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  • Aloe Vera
  • Aloe Vera / 2
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  • 🌿 T O B A C C O
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  • Organic Tobacco
  • Cigarette Additives
  • Eating vs. Smoking
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  • 🌿 F R E E B O O K S
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  • Dr. Shelton / Free PDF
  • Books on Health
  • Tissue Cleaning
  • Diet by Design
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  • Anastasia
  • I Ching Book
  • Napoleon Hill
  • The Power of Now
  • The Power of Now / 2
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  • 🌿 H E A L T H
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  • Calm Nerves
  • Diet in Few Words
  • DOLLAR Stores ?
  • Canola Oil / Facts
  • Food for the Eye
  • Mitochondria
  • Moringa / Super Food
  • Natural Cures
  • Organic Sulfur
  • Sunlight
  • The Silent Ecocide
  • 92 Side Effects
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  • I M M U N I Z A T I O N
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  • Immunization
  • History of Medication
  • Untold Horrors
  • Vaccines / Chemtrails
  • Vaccination Via Air
  • Vaxxed
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  • 🌿 S. F L U O R I D E
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  • H2o / Sodium Fluoride
  • Sodium Fluoride / 2
  • Sodium Fluoride / 3
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  • 🌿 W A T E R
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  • Alkaline Water
  • Test for Fluoride
  • H2o Alkalinity
  • H2o Ionizers
  • How to Mineralize H2o
  • Fluoride Toxicity
  • Plastic Bottles & BPA
  • H2O / Empty Stomach
  • What Water to Drink
  • Water & Lemon Juice
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  • 🌿 C O C A - C O L A
  • S O D A S
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  • Coca Cola and Soda
  • Red Bull etc.
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  • 🌿 S U G A R
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  • Sugar / Bitter Truth
  • Aspartame
  • Aspartame Poisoning
  • Cancer Risk to Millions
  • Erythritol / Sugar
  • Honey
  • Maple Sugar
  • Molasses
  • Why Palm Sugar?
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  • 🌿 D E T O X
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  • Liver & Kidney Cleanse
  • Tissue Cleaning
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  • 🌿 A S T H M A
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  • Asthma
  • Breathing
  • Replace Prednison
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  • 🌿 H E A L I N G
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  • Alzheimer, Arthritis / 1
  • Arthritis / 2
  • Food for Inflammation
  • Ear Infection
  • Heartburn
  • Irritable B. Syndrom
  • Prions & Alzheimer
  • Shingles
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  • 🌿 D E N T I S T R Y
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  • Dental Health / 1
  • Dental Health / 2
  • Magnesium for Teeth
  • Root Canal
  • Toxic Teeth
  • What is Wrong
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  • 🌿 D A N G E R S
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  • Dangers of Cocoa
  • Danger of Grapes / 1
  • Dangers of Microwave
  • Dangers of Night Shade
  • Dangers of Salt
  • Potato
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  • Dangers of Soy
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  • Grapefruit/Medication
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  • Onion Toxicity
  • Toxic Garlic
  • 10 Top Poisonous Food
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  • 🌿 M I L K
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  • Truth about Milk
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  • 🌿 T O X I C F O O D
  • A D D I T I V E
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  • Our Daily Poison
  • Toxic Food Additives
  • Toxic Pizza
  • Pesticide in Citrus
  • Poison on Your Platter
  • Toxic Light Bulbs
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  • 🌿 W E L L N E S S
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  • Iridology
  • Maggot Therapy
  • Stool Examination
  • Over 1000
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  • 🌿 C O S M E T I C S
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  • Dangers of Make-Up / 1
  • Dangers of Make-Up / 2
  • Natural Cosmetics
  • Toxic Cosmetics
  • Heal Your Face
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  • 🌿 C H I L D R E N
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  • Dr. Mendelson
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  • 🌿 MENTAL - HEALTH
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  • 🌿 MIRACLE of NIACIN
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  • Dr. D. G. Amen Clinic
  • Niacin / Mental Illness
  • Niacin / Vitamin B3
  • Niacin Deficency
  • Schizophrenia
  • Real Story of Niacin
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  • Lithium Orotate
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  • Anxiety
  • Anxiety / 2
  • Can Autism Be Cured
  • Gut and Mental Illness
  • Heal Depression
  • Help for Mental Illness
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  • Dr. Abram Hoffer
  • Dr. Hoffer's Vitamins
  • Dr. Andrew Saul Videos
  • Shocking Effects
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  • Mental Health / Gluten
  • Mental Health & Wheat
  • Medication Withdrawal
  • List of SSRI Medication
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  • 🌿 V I T A M I N S
  • M I N E R A L S
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  • Ascorbic Acid / Avoid It
  • Calcium Supplement
  • Vitamin C
  • Vitamin K2
  • Vitamin D / Grounded
  • Magnesium / 1
  • Magnesium / 2
  • Niacin / Vitamin B3
  • Niacin Deficency
  • Niacin / Mental Illness
  • Selenium
  • Real Story of Niacin
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  • 🌿 E X E R C I S E
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  • Benefits of Trampoline
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  • 🌿 G A R D E N I N G
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  • Starvation is Over
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  • Back to Eden
  • Better than Organic
  • Organic Gardening
  • Secret of Eldorado
  • $300 Greenhouse
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  • 🌿 G E N E R A L
  • I N F O R M A T I O N
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  • Paul Harvey / 1965
  • Art
  • Charlotte Iserbyt
  • Educational / Hand
  • Free Energy
  • Food Contains Nanite
  • Golden Ratio
  • Fibonacci Numbers
  • How to Tip
  • Home Sweet Home
  • How to Grow Rich
  • Hunza People
  • Ice Cube Effect
  • Kellogg
  • Kundalini Rising
  • Long Hair
  • More Than Reality
  • Sad Story
  • The Universe
  • Valhalla Culture
  • World Toughest Job
  • 8 Toxic People
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  • No More Prednison
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  • 🌿 F L O W E R S
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  • Flowers Unimaginable
  • Rózsa Özön
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  • 🌿 M U S I C
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  • Panflute Collection
  • Around the World
  • Beauty of Music
  • Carlo Gallozzi - Music
  • Child / Anak
  • Encouragement
  • Kitaro - Music
  • Libertà - Italian
  • Lona - Music
  • Michele Ippolito
  • Music
  • Music for Anxiety
  • Music 2 / Beethoven
  • Secret Garden - Music
  • Miel de Booton / Music
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  • Andreea Petcu - Music
  • Michel Pépé
  • Steve McDonald
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  • 🌿 H I S T O R Y
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  • Ancient Mystery
  • Chinese Wisdom
  • Dragonology
  • The Future
  • The Great Controversy
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  • 🌿 I N T E R V I E W S
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  • Simon Parkes
  • Harald Kautz - Vella
  • Harald Kautz - Vella / 2
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  • 🌿 ENTERTAINMENT
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  • Entertaining Videos
  • Humorous
  • Talent Shows
  • Treasures of Info.
  • The Snake
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  • Consciousness
  • Freedom of Speech
  • Law of Attraction
  • Simple Truth Movies
  • 45 Wisdom for Man
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  • Mucusless Diet
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  • 🌿 P R O B I O T I C
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  • Coconut Yoghurt
  • Cultured Food Life
  • Probiotic / BB 536
  • How to / Kombutcha
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  • 🌿 K E F I R
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  • History of Kefir
  • The Value of Kefir
  • How to Make Kefir - 2
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  • Sun Light Lamp
  • Sleeping
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  • Dr. Mercola
  • Green Med Info
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  • Clean Your Arteries
  • Clean the Mercury
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  • Calcium Removal
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  • 🌿 A N T I - A G I N G
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  • Secret of Long Life
  • Anti Aging Diet
  • Elder Action
  • Inflammation of Aging
  • Telomere / Anti Aging
  • Young Again
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  • Monoatomic Gold
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  • Senior Discount
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  • 🌿 MISCELLANEOUS
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  • Age of Treason
  • Articles / Whole Food
  • Chia Seed
  • Contaminated
  • Doctor Yourself . Com
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  • Epson Salt
  • FODMAP Food List
  • For Beautiful Hair
  • Heal Gout Naturally
  • Health Science
  • Iodine
  • Iron Absorption
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  • Miracle Treasure Book
  • Pictures With Meanings
  • Points of Diseases
  • Rice / Tomato / Potato
  • Rife Machine
  • Today's Worst Disease
  • Future Vaccination
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  • 🌿 M I X E D / I N F O
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  • Food Craving
  • Friends
  • Frequency 432 Hz
  • Hydrogen Peroxid
  • Improve Your Vision
  • Improve Your Vision /2
  • Books
  • How to Make Oetmeal
  • STEVIA DANGER
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  • Life Expectancy Test
  • Carl Blechen
  • Never Buy New Battery
  • Something Deadly
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  • 🌿 B E A U T I F U L
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  • Beauty of Trees
  • Beauty of Nature
  • Nature Videos
  • Unique Pictures
  • Unusual Pictures
  • Act of Kindness
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  • How to Stop Bed Bugs
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  • Lou Corona
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  • Anti Inflamatory
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  • Aloe Vera for Cancer
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  • Craiglist Check Scam
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  • Legal Shield
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  • Bentonite Clay
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  • Niner Simeon
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  • Colors
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  • GMO Potatoe Alert
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  • Amazing Result of C60
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  • Target is Humanity
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  • Surviving in Russia
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  • Meridian
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  • Danger of Products
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  • Pelvic Prolapse
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  • Gluten Free Bread
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
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  • -----------------------------
  • No Good News
  • POSTMATE SCAM
  • Melani Vermay
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  • -----------------------------
  • .
  • .
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Worse Than Cigarettes,

Makes You Age Years Faster
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For every hour you sit, your life expectancy decreases by two hours.

Research has also found that sitting for more than three hours a day

causes 3.8 percent of all-case deaths.


​This innocent activity cuts blood flow to your main leg artery in half within 60 minutes,

and slashes your life expectancy by 2 hours for each hour you do it (far worse than a cigarette,

which slashes your life expectancy by 11 minutes).

​Also, one of the worst indicators of aging.


https://fitness.mercola.com/sites/fitness/archive/2018/01/26/
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Story at-a-glance 

  • Research shows that the more time you spend sitting, the shorter and less healthy your life will tend to be, even if you exercise regularly, thanks to the negative impacts on your cardiovascular and metabolic function
  • When you sit, lack of muscle contraction decreases blood flow through your body, reducing the efficiency of biological processes
  • For every hour you sit, your life expectancy decreases by two hours. Research has also found that sitting for more than three hours a day causes 3.8 percent of all-cause deaths
  • Twenty to 25 minutes of walking per day may add anywhere from three to seven years to your life span. As little as two hours of walking per week may also reduce mortality risk in older adults. Brisk walking has even been shown to improve life expectancy in smokers and overweight individuals
  • For optimal health, aim to sit less than three hours a day, walk 10,000 to 15,000 steps per day, incorporate the Nitric Oxide Dump exercise into your daily routine. Then, when ready, add a comprehensive workout plan.
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By Dr. Mercola

Compelling research shows that the more time you spend sitting, the shorter and less healthy your life will tend to be, thanks to the negative impacts on your cardiovascular and metabolic function. Even the World Health Organization lists inactivity as the fourth biggest killer of adults worldwide, responsible for 9 percent of premature deaths.1

For example, one 2012 meta-analysis2 found those who sat the longest on a daily basis were twice as likely to have diabetes or heart disease, compared to those who sat the least. Importantly, findings reveal that prolonged sitting is an independent risk factor for poor health and early death, meaning these risks apply even if you’re fit and maintain a regular workout schedule. For example, one study3found that six hours of uninterrupted sitting effectively counteracted the positive health benefits of a whole hour of exercise. 

The answer is clear: To achieve and maintain optimal health, a weekly workout regimen is not enough. You also need to move more throughout each day. In other words, non-exercise movement, sometimes referred to as “nutritional movement,” is just as important, if not more, than working out a couple of times a week. If you’re pressed for time, this is actually great news, as there are countless ways to get more movement into your day that don’t require you to set aside hours to exercise. ​
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30 Tips in 30 Days Designed

to Help You Take Control of Your Health


This article is part of the 30 Day Resolution Guide series.
Each day a new tip will be added designed to help you take control of your health.
For a complete list of the tips click HERE
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http://ergodriven.com/topo/
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                                How Much Movement

​                               Does Your Body Need? 


According to many experts, the key is to avoid sitting for more than 50 minutes out of each hour. Ideally, you’d want to sit for a maximum of about three hours a day. This rule of thumb comes from research looking at life in agrarian environments, which found that rural villagers sit, on average, for about three hours a day. If you’re like most, this means you may need to device ways to avoid your chair for several hours each day. 

Sound impossible? It’s not. But you need to be patient. A stand-up desk is an excellent workaround for many office workers, but if you’re unused to standing up for extended periods, you may need to work your way into it. Start by standing for 10 minutes every hour or so, and slowly increase the time you spend standing while working. 

I personally strive to sit less than an hour a day and usually succeed. This has had the remarkable effect of eliminating persisting back pain that I've struggled with for many years, despite treatments from a dozen different clinicians.

The reason sitting is so detrimental to health has to do with the fact that lack of muscle contraction decreases blood flow through your body, thereby reducing the efficiency of biological processes. One study4,5 found that a single hour of sitting impaired blood flow to the main leg artery by as much as 50 percent. On the upside, simply taking a five-minute walk for every hour spent sitting was found to ameliorate the heart disease risks associated with chronic sitting. 

Other research shows that within 90 seconds of standing up after sitting for a long period of time, the muscular and cellular systems that process blood sugar, triglycerides and cholesterol are activated. In other words, as soon as you stand up, a series of molecular mechanisms are triggered that beneficially impact the cellular functioning of your muscles and push fuel into your cells. All of these molecular effects are activated by the simple act of bearing weight on your legs. 

In a nutshell, standing rather than sitting appears to be a foundational factor for optimal biological functioning. Biological anthropologists have also noted that evidence from fossil records show trading our nomadic hunter-gatherer lifestyle for a more settled agrarian one resulted in less dense bone structure.6 This makes sense, considering weight-bearing exercise is one of the most effective ways to strengthen your bones and avoid osteoporosis.  

Sitting Accelerates the Aging Process

​and Is Detrimental to Cognition


Joan Vernikos,7 Ph.D., former director of NASA's Life Sciences Division and author of “Sitting Kills, Moving Heals,” is an expert on the hazards of sitting. In my interview with her, she revealed that sitting prevents your body from interacting with and exerting itself against gravity. While not nearly as severe as the antigravity experienced by astronauts, uninterrupted sitting mimics a microgravity situation, which accelerates the aging process. 

Indeed, in one recent study,8 women who sat the longest on a daily basis were found to be, on average, eight years older, biologically speaking, than those who were less sedentary. Other research has shown that for every hour you sit, your life expectancy decreases by two hours. 

For comparison, smoking a cigarette cuts your life expectancy by 11 minutes.

9 Research10 published in the American Journal of Preventive Medicine that sitting for more than

three hours a day causes 3.8 percent of all-cause deaths in the 54 countries surveyed. 


Physical movements, such as standing up or bending down, increase the force of gravity on your body, which counteracts the cellular degeneration that occurs when sitting. In recent years, many other researchers and health experts have also started emphasizing the importance of nutritional movement such as standing and walking. As noted by Katy Bowman,11 scientist and author of “Move Your DNA: Restore Your Health Through Natural Movement:”

“Walking is a superfood. It’s the defining movement of a human. It’s a lot easier to get movement than it is to get exercise. Actively sedentary is a new category of people who are fit for one hour but sitting around the rest of the day. You can’t offset 10 hours of stillness with one hour of exercise.”

In addition to shutting down molecular processes in your muscles and tissues, chronic sitting also takes a toll on your brain. According to Dan Pardi, a researcher with the department of psychiatry and behavioral sciences at Stanford University and the departments of neurology and endocrinology at Leiden University in the Netherlands, muscle activity acts as a stimulus to keep your brain alert. When you sit and stop using your muscles, your brain may follow suit. 

Productivity studies seem to confirm this link. In one, a call center increased sales by $40 million over a six-month period after employees switched to standing workstations — and this was with standing for only 1.5 hours a day, not all day.12 A study published in the Journal of Science and Medicine in Sports also revealed that in first grade boys, lower levels of physical activity and longer sitting time were linked to poorer reading skills.13

Make Walking a Part of Your Daily Routine

I believe the combination of high-intensity training, non-exercise activities like walking and avoiding sitting whenever possible is the key to optimal fitness and enjoying a healthy, pain-free life. I recommend walking in addition to your regular fitness regimen, not as a replacement for it, but if you're currently doing nothing in terms of a fitness regimen, walking is certainly a great place to start. 

Walking may be particularly beneficial for Type 2 diabetics. Recent research14 shows Type 2 diabetics who sit all day (rising only for bathroom breaks) have much riskier blood fat profiles than those who get up and move for three minutes every 30 minutes. Lead author Megan Grace, Ph.D., and senior research officer at Baker Heart and Diabetes Institute in Melbourne, told Reuters:15

"Our study showed that breaks which include either simple resistance exercise or light walking were generally equally beneficial in reducing blood lipids. Our current findings reinforce the message that avoiding prolonged periods of sitting, and finding ways to increase activity across the day, is beneficial for health.

In line with the recent American Diabetes Association Position Statement, we recommend interrupting sitting every 30 minutes with a few minutes of light intensity activity, in addition to regularly taking part in a structured exercise program … Stand up, sit less and move more — particularly after meals."
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                          Walking Is Good Medicine for All  

The elderly and those struggling with chronic disease that prevents them from engaging in more strenuous fitness regimens would also do well to consider walking more. While often underestimated, studies show you can reap significant health benefits from it. For example:
​
  • Walking 2 miles a day or more can cut your chances of hospitalization from a severe episode of chronic obstructive pulmonary disease by about half16,17
  • Walking has also been shown to reduce the risk of stroke in men over 60. Walking for one to two hours a day cut a man’s stroke risk by as much as one-third, and it didn’t matter how brisk the pace was. Taking a three-hour walk each day slashed the risk by two-thirds18
  • Twenty to 25 minutes of walking per day may add anywhere from three to seven years to your life span19
  • As little as two hours of walking per week may also reduce mortality risk in older adults, compared to inactivity. Meeting or exceeding the activity guidelines of 2.5 hours of moderate activity per week in the form of walking lowered all-cause mortality by 20 percent20
  • Research published in 2012 found brisk walking improved life expectancy even in those who are overweight.21 Smokers may also increase their life span by nearly four years by taking regular walks22​
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The Nitric Oxide 'Dump'

A Revolutionary Workout Strategy
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Fitness science is getting more and more focused on efficiency — gone are the days when fitness was thought to require several hours of running each week. Research reveals that by maximizing efficiency you can dramatically reduce the amount of time needed to stay fit and healthy. The Nitric Oxide Dump is one such revolutionary exercise.

This four-minute workout, done three times a day, capitalizes on your body’s release of nitric oxide, which plays an important role in muscle development and growth. 


It's hard to believe, but in those few minutes, you can get the same benefits as if you'd worked out in the gym for an hour. The exercise was developed by Dr. Zach Bush, whose triple-board certification includes expertise in internal medicine, endocrinology and metabolism. According to Bush, the workout is anaerobically efficient and the more you do it, the better it works. This short series of exercises could be called a new version of high-intensity interval training. 

Above, I demonstrate a slightly modified version of this exercise. Start with three sets of 10 repetitions, incrementally increasing your reps until you’re doing 20 reps for each exercise. At the end, you'll have completed 240 movements. Here's an important stipulation, however: As you exercise, don't breathe through your mouth. Keep your mouth closed and breathe only through your nose as this helps keep your carbon dioxide levels in the healthy range. 

What This Four-Minute Workout Can Do for You 

While intended to be done about three times a day, you'll want to wait for at least two hours in between sessions, because that's how long it takes for nitric oxide to synthesize in your body for subsequent release and optimal benefit. Nitric oxide is a soluble gas and free radical stored in the lining or endothelium of your blood vessels that can catalyze and promote health. For example, nitric oxide:

  • Dilates your blood vessels, which can help lower your blood pressure
  • Improves immune function
  • Thins your blood and decreases its viscosity, which helps lower your risk of platelet aggregation that can result in a heart attack or stroke, two common causes of death
  • Is a powerful anabolic stimulus that can help you increase lean body mass, which in turn triggers your body to burn more fat. Nitric oxide feeds your muscles, and the reason your muscles start to ache when exercising is because you’re running out of oxygen. Nitric oxide is released to make up for this lack. Once it moves through your bloodstream, your blood vessels dilate to deliver more oxygen and nutrients, resulting in muscle growth

Bush explains the revolutionary theory behind the Nitric Oxide Dump as follows:23

"Our blood vessels actually only store about 90 seconds' worth of nitric oxide before they need to manufacture more, so working each major muscle group out for 90 seconds gives you the most efficient workout to tone and build muscles.The body has the ability to regenerate nitric oxide every couple of hours, giving you the opportunity to release it multiple times a day. What that means is the most effective way to increase your muscle function is to work out very briefly every few hours."

Standing, Walking and High-Intensity Exercise

An Excellent Combo for Health 


The take-home message is that while regular workouts are important for optimal health, they cannot sufficiently compensate for the damage incurred if you’re still sitting for hours on end. So, perhaps the most important strategy to protect your health is simply avoid sitting as much as possible. It is at that point that all the extra exercise you do will really start to pay off. If you’re currently sedentary, following this step-by-step progression into greater amounts of physical activity will likely do wonders for your health and well-being:

  • Start by reducing your sitting to three hours or less per day. A stand-up desk can help you achieve this goal. For additional tips and tricks to get more movement into your workday, see “Tips for Staying Active in the Office.” Remember, you likely need to work your way into increasingly longer periods of standing, so be patient with yourself. Don’t give up and abandon the practice altogether just because you cannot stand for eight hours straight
  • Add more walking into your day, with the ultimate aim of walking 10,000 to 15,000 steps daily. A fitness tracker can be helpful to measure your progress 
  • Incorporate the Nitric Oxide Dump into your daily routine. It’s one of the best ways to start toning your body's systems, and it's free. Ideal times could be first thing in the morning and again in the evening, after work. Depending on your situation, you might be able to do a third set during your lunch hour. It doesn’t really matter what you’re wearing, as long as your clothing allows you to move freely
  • Once you’re walking and doing the Nitric Oxide Dump regularly and you feel ready to do more, devise a well-rounded fitness routine that incorporates other types of exercises. To get you started, see my free online Peak Fitness Plan

If you’re elderly, infirm or have severe mobility challenges due to some other condition, give some thought to how you can move about more. Do what you can each day. 
​

Something is always better than nothing. For guidance, please see the following articles: “Exercises for Those With Limited Mobility,” “Basic Exercise Guide for Seniors and the Infirm,” and “Easy Strength Training Moves for Seniors.” And, for a shot of inspiration, proving it’s never too late to start, be sure to check out “Superstar Seniors Exercise Well Into Their Golden Years.”
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High-intensity interval training (HIIT) exercises like 

The Nitric Oxide Dump 

are one of the most recommended workouts that can aid with improving overall health.

Specifically, the Nitric Oxide Dump allows your body to increase nitric oxide (NO) production,

since your levels of it decrease with age.

The Benefits of Nitric Oxide Dump Exercise to Your Health -

Dr. Mercola
​
www.mercola.com/calendar/2018/fitness.htm
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