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Vol. 11 No. 5, September-October 2009
Copyright 2009 by Wolf J. Rinke
mailto:WolfRinke@aol.com
http://www.WolfRinke.com
Feel free to forward this eNewsletter to others.
To get your own FREE subscription click above.
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IN THIS ISSUE
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1. NEWS YOU CAN USE
2. WANT TO LIVE LONGER, HEALTHIER--MOVE!
3. HEAR WOLF "HOWL"--I MEAN SPEAK
4. HUMOR BREAK
5. ABOUT THE EDITOR
6. PRIVACY STATEMENT AND SUBSCRIPTION INFORMATION
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INSIGHT BREAK
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"A man too busy to take care of his health is like a mechanic too
busy to take care of his tools."
--Spanish proverb
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1. NEWS YOU CAN USE
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Want to Stay Younger, Longer?
Exercise! Numerous studies have confirmed that being physically active
reduces the risk of heart disease, cancer and other diseases and helps
us live longer. Now a study of 2,400 British twins has found that exercise
may actually protect against the aging process on a cellular level.
Researchers found that telomeres, the caps at the end of chromosomes,
tend to shorten as people age, interfering with cell division and leading
to wrinkles, weak muscles, poor eyesight, befuddled thinking, organ
failure and death. Using telomere length as a marker of the rate of
biological aging, researchers found that twins who completed a moderate
amount of exercise (about 100 minutes/week) had telomeres that looked
like those of someone five or six years younger, compared to twins who
had the least activity. Those who had the most activity (about 3 hours/week
of moderate to vigorous exercise) had telomeres that appeared nine years
younger than those who did the least amount of exercise.
ACTION STEP: Read the article that follows and start being more active
today.
Source: L. F. Cherkas, et al., The Association Between Physical Activity
in Leisure Time and Leukocyte Telomere Length, Arch Intern Med 2008;
168 (2): 154-158.
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2. WANT TO LIVE LONGER, HEALTHIER--MOVE!
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Let's face it; we've become too efficient for our own good. According
to a two year study reported in the Journal of the American Medical
Association, we've made our lives so efficient--with TV remotes, elevators,
moving walkways and so on--that we've become too inactive. That inactivity
poses a health hazard on par with high blood pressure, high cholesterol
and even smoking. The good news for couch potatoes: You don't need to
become a health fanatic; you just need to move more. The study, conducted
at the Cooper Institute for Aerobic Research, randomly assigned 235
sedentary men and women into one of two groups: the "lifestyle"
group--also referred to as the "exercise lite group"--was
taught to fit more physical activity into their daily routine and the
"structured" group which used a fitness center for a vigorous
and structured exercise routine. To the researchers' surprise the lifestyle
group achieved about the same benefits as the structured group. For
example both groups reduced their blood pressure--systolic and diastolic
blood pressure dropped 3.6 mm and 5.4 mm in the lifestyle group and
3.3 mm and 5.1 mm respectively in the structured group. Even body fat
reductions were similar--2.4% for the lifestyle group and 1.9% for the
structured group--about equal to a reduction of one clothing size. Similar
results were obtained by a massive study of 74,000 women which found
that a brisk walk for a total of about 2-1/2 hours per week or similar
exercise cut the risk of heart disease and stroke by about one third.
As a result of increasing your moderate activity for a cumulative total
of at least 30 minutes per day, you can expect to reduce your risk of
chronic diseases such as coronary heart disease, some types of cancers,
hypertension, stroke and adult on-set diabetes. In addition you will
feel better--mentally and physically.
Here is how to get started with an exercise lite program:
- Don't just sit there. Anytime you have to wait for something or
someone--airplanes, appointments, orders--move about, stretch or do
something. In fact consider sitting and inactivity "body enemy
#1."
- Take a hike. Make it a habit to take your dog for a 20-30 minute
walk every day. Don't have a dog? Not a problem, take yourself for
a walk--you're worth more than any dog.
- Be alarmed. Activate the alarm on your computer to remind you to
stretch or move around about every half an hour.
- Walk your talk. Get out of your office chair and visit with your
team members. Fringe benefit--your organization's productivity will
increase.
- Take a detour. When going to lunch take the long way and leave the
car behind.
- Get up. Any time you've been inactive for some time--for example
when watching TV--get up during the commercial and take a mini walk
or stretch.
- Go the extra mile. Park at the farthest end of the parking lot.
Fringe benefit--you seldom have to hunt for a space.
- Use the steps. Any time you have to go up fewer than three floors
leave the elevator behind.
- Make it difficult. When needing to go anywhere--the bathroom, supply
room, cafeteria--go the long way, and if possible take the stairs.
- Stretch. Any time you get up; stretch your arms, back, shoulder,
neck and legs.
- Stand up. Figure out what you can do to get you out of your chair.
Use a stand up desk, make calls while standing, have stand-up meetings.
- Fringe benefit--stand up meetings will cut your meeting times in
half.
- Eat and walk. Transform your lunch break into a walk break. Instead
of a sit-down lunch, eat an apple, pear, banana, vegetable sticks
or other finger foods while walking. Fringe benefit--it's good for
you.
- Avoid your car. Before driving somewhere, consider walking or biking.
- Instead of using the drive-through, walk in.
- Smile. Every time you encounter another human being, take a deep
breath and smile. Fringe benefit--it tells others that you are okay
and they are okay.
- Play hard. When recreating, find things that move you such as hiking,
tennis, bowling, dancing or swimming.
- Talk and walk. Instead of sitting, get your talking done while taking
team members, family or friends for a walk.
- Carry it. Instead of driving to the grocery pick-up area, carry
your groceries to your car.
- Grow it. Establish a small garden and grow the things that are much
better fresh such as asparagus, string beans, radishes, greens and
tomatoes.
- Do it. Instead of hiring someone to do your lawn or your housework,
do it yourself. (And yes, if "do it" invoked a different
image, making love should definitely be part of your exercise lite
program.)
- Push it. Instead of using a riding mower use a push mower.
In short, to live a healthier life--sit less, move more! These 30 minutes
per day of moderate activity will convey health benefits. To go to the
next level and achieve fitness benefits, such as increased muscle strength
or improved cardio respiratory capacity, requires a sustained exercise
program which we'll talk about in the next issue of this eNewsletter.
Source: Excerpted from W. J. Rinke, Beat the Blues--How to Manage Stress
and Balance Your Life, (CPE Home Study Course Approved for 28 CPEUs),
Wolf Rinke Associates, Clarksville, MD, 2006, Click
here for more information.
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3. HEAR WOLF "HOWL"--I MEAN SPEAK
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These full day seminars maybe open to you if your company is a member
of the Institute of Management Studies (IMS). Contact the chairperson
for specifics.
Increasing Your Personal Effectiveness
9/21/09 London, England, contact: Mike Matthews, london@ims-online.com
9/22/09 Edinburgh, Scotland, contact: Graeme Crawford, scotland@ims-online.com
9/24/09 Manchester, England, contact: Gareth Morris, manchester@ims-online.com
NOTE: I have other "in-house" presentations scheduled in
the U.S.A., Canada and Europe. Please let me know if you are interested
to preview me or bring me into your organization at reduced expenses
when I'm scheduled to be in your area. That way we can let you know
when I'm coming your way!
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4. HUMOR BREAK
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I told my wife that a husband is like a fine wine; he gets better with
age.
The next day, she locked me in the cellar.
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5. ABOUT THE EDITOR
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Dr. Wolf J. Rinke, CSP is a highly effective management consultant and
executive coach who specializes in building peak performance organizations,
teams and individuals. He is the author of 12 CPE manuals, available
at www.easyCPEcredits.com and 5 books including "Make It a Winning
Life: Success Strategies for Life, Love and Business" available
at www.WolfRinke.com. He is also an internationally recognized motivational
and management keynote speaker and seminar leader who delivers customized
presentations that combine story telling, humor and motivation with
specific "how to" action strategies that participants can
apply immediately to improve their personal and professional lives.
You can preview a live demo at www.WolfRinke.com. To take advantage
of Dr. Rinke's services contact us at 800-828-9653 or WolfRinke@aol.com
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6. PRIVACY STATEMENT AND SUBSCRIPTION INFORMATION
==================================================
We will not make your name or e-mail address available to anyone. Period!
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