Exercise Recommendations from Dr. Walford

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Dr. Walford's exercise recommendations: The 120 Year Diet, pp. 203-204

Recommendations for Exercise

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The overall evidence suggests that aerobic exercise considerably increases

cardiovascular fitness and substantially decreases the susceptibility to

heart attack, and improves some features of carbohydrate metabolism. At

the same time--possibly owing to an increased generation of free radicals

or a temporary increase in body temperature and metabolic rate--it may

slightly accelerate the rate of aging. Exercise definitely has a good

effect and possibly a mildly bad effect.

The fitness effect increases rapidly up to a certain point as you exercise

more and more, but beyond that point benefits may level off. According to

Dr. , Dallas, running tops out its aerobic benefits at 15

miles a week. He says, " If you run more than that, it’s for something

other than fitness. " Others agree with this assessment.

As the present book does not pretend to be an exercise manual and I am not

an authority on the subject, I will not lay out specific programs, but

state simply what I myself do, and urge you to do the equivalent in

whatever form you find most acceptable. Having been a gymnast in my youth,

I find it simple and pleasant to spend four periods of one to one-and-a-

half hours/week at a local gymnasium where I alternate aerobic workouts of

20 minutes each on a stair climb and two other types of aerobic exercise

equipment, with circuit workouts on various types of Nautilus machines. In

short, I engage in both aerobic and resistance exercise. If you wish to

follow such a routine but don't know how, the gym owner or personal

trainer will be glad to guide you.

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In summary, Dr. Walford recommends between 4 and 6 hours weekly of

vigorous exercise that includes both aerobic and resistance training,

along with some stretching exercises.

-- Warren