Get Maximum Health From Minimal Exercise

[Dr. Oz and Dr. Roizen, MDs] Get Maximum Health From Minimal Exercise By Dr. Oz and Dr. Roizen, MDs You want to become your healthiest self, but it can seem daunting. Well, we’ve figured out how you can get the most bang for your buck and muscle for your sweat and have a younger body and mind. Your goal is to do four types of physical activity weekly: walking, strength building, bone strengthening (jumping), and stamina building. You also want to limit inactivity to 60 minutes at a stretch. That combination gives you the very best results — rolling back your risk for disease and disability and increasing longevity. You want to get 10,000 steps a day or a moderate-intensity equivalent; 30 minutes of resistance exercise a week, including some for hand and core strength; 20 jumps a day; and 20 minutes of cardio three times a week, done at a heart rate of 80% or more of your age-adjusted maximum — that's 220 minus your calendar age. Special: [Newly Found Nutrient Reduces the Noise of Tinnitus in 5 Days]( If you follow those recommendations, in addition to a stronger heart, you'll have improved metabolic function and decreased risks of obesity, osteoarthritis, bone fractures, and Type 2 diabetes, increased mental alertness and improved short-term and long-term memory, a stronger immune system, and a healthier gut microbiome. Walking 10,000 steps a day is optimal for improving insulin resistance and reversing the fat accumulation-inflammation cycle. It also increases the size of the brain's memory center, your hippocampus, by up to 2% in a year. Building muscle burns calories and improves insulin resistance as it strengthens balance, protects against arthritis-related disabilities, and fights inflammation. Aim to exercise the largest muscle groups, and abdominal, hip, and butt muscles. You can use dumbbells, resistance bands, medicine balls, your own body weight (pushups and squats), or even cans of soup. If you're out of shape, you want to start with walking and then strength-building for a few weeks before you do cardio in order to have the muscle strength you need for endurance. Then you can embrace the full program. Jumping builds bone strength, especially hip bones, and that helps strengthen your immune system too. Building stamina with sweaty fun: Aim for a minimum of 60 minutes a week of aerobic activity — ideally in three 20-minute sessions. Opt for low-impact swimming, cycling, or using an elliptical trainer to get your heart rate up without harming joints. Interval training will provide the maximum cardiovascular benefit, stress reduction, immune strengthening and respiratory health. --------------------------------------------------------------- Special Message --------------------------------------------------------------- Want to permanently end that constant buzzing, whirring, and ringing in your ears in less than two weeks? Recent ground-breaking research shows how anyone can restore perfect hearing and silence all those torturing sounds of tinnitus by simply eating [THIS rare nutrient before bedtime](… The good news is... Most sufferers see significant change in their ear ringing in the first 3-4 days of eating it... No more headaches, no more constantly feeling angry and depressed... No more dizziness, or nausea, ONLY clear sounds. Even more, it works wonders without using hearing aids, painful ear flushing, or other conventional methods. So if you have that 24/7 buzzing sound in your head… [Click here to learn how you can reduce the noise as soon as tonight.]( --------------------------------------------------------------- About the Doctors: Dr. Mehmet Oz is host of TV's popular "The Dr. Oz Show." He is a professor in the Department of Surgery at Columbia University and directs the Cardiovascular Institute and Complementary Medicine Program at New York-Presbyterian Hospital. Dr. Mike Roizen is chief medical officer at the Cleveland Clinic Wellness Institute, an award-winning author, and has been the doctor to eight Nobel Prize winners and more than 100 Fortune 500 CEOs. --------------------------------------------------------------- You received this Dr. Oz and Dr. Roizen email because you subscribed to it or someone forwarded it to you. [Recommend]( Dr. Oz and Dr. Roizen to a friend or [unsubscribe]( from our list. We respect your right to privacy. [View our policy](. This email was sent by: Dr. Oz and Dr. Roizen 1501 Northpoint Parkway, Suite 104 West Palm Beach, FL 33407 USA [reaganreports.com](