Written by Slawomir (“Swavak”) Gromadzki, MPH


Amazing benefits of Exercise


First of all, we all know that in our body we have an incredible army of tiny soldiers called white blood cells that constitute our immune system. And when we often eat foods containing too much refined sugar, fat, dairy, and meat those white blood cells behave like drunk soldiers and than we can easily get sick. But if our diet is healthy and if we exercise often, than we have strong immune system, and because of that we won’t get sick. In the article “Exercise and your immune system”, Barbara Brehm wrote: “Regular physical activity improves functioning of the immune system… But, while vigorous exercise appears to be helpful, over-training can decrease immunity.”

Amazing benefits of Exercise


Physical activity is also the best way to prevent diabetes. And it is quite easy to explain, why physical activity helps diabetics, as well as healthy people, to maintain proper sugar level.

When we walk, or exercise, what do our muscle cells need? They need energy! Where do they get the energy from? From sugar called glucose which is in our blood. So, when we exercise, the cells in our body open the door for the sugar and absorb it, and because of that the sugar level in our blood is normal.

But, when we don’t move, the sugar comes to the door of the cell and nocks on the door.

And, the cell asks: “Yes! Who is it?” – “It’s me, sugar! Let me in, please!” – answers the sugar.

But, how would the cell in your body react, when you don’t exercise but instead, you seat all the time in front of the TV?

The cell in your body says: “I am sorry sugar! But, our boss doesn’t move too much, so we don’t need any energy supply. Try another time please!” This is the reason why poor sugar has to stay in the blood, and because of that the sugar level in the blood is high and we have a problem which eventually may lead to diabetes.


Now we know that people who struggle with overweight and obesity, those who have depression, those who commit serious crime as well as people who commit suicide have very low level of extremely important hormone called serotonin. And the main reason of serotonin deficiency is bad diet and lack of exercise:

In his book the Natural Way to Overcome Depression, Obesity, and Insomnia Dr. Michael Murray wrote that, “Bad diet, lack of exercise, use of harmful substances such as caffeine or alcohol can rob your brain of the ability to make enough serotonin. This produces a range of significant complications: depression, obesity, insomnia, migraine headache, chronic fatigue.”


When we exercise, and especially when we do it with our hands above the head, it is the best way to strengthen the heart muscle. And this is the reason why orchestra conductors live much longer than other people.

The Orchestra Conductor’s Secret to Health & Long Life. According to Dale L. Anderson, „Orchestra conductors live 38 percent longer than the general population. The reason is simple— conducting is good cardiovascular exercise.”

Amazing benefits of Exercise


Moreover, exercise not only strengthens our heart muscle but it removes bad cholesterol from our blood vessels.

In our livers God placed certain gene which is responsible for producing good cholesterol HDL, but when you don’t move this gene is sleeping. Only when you exercise the gene wakes up, becomes activated and starts to produce good cholesterol HDL. And this good cholesterol HDL goes to your blood vessels in order to remove the bad cholesterol – LDL which is the main cause of strokes and heart attacks.


Regular exercise is one of the best ways to prevent and treat osteoporosis as it builds bone mass. It works even better if combined with supplemental Vitamin K2 (Mk7), Vitamin D3 (must be with K2 and Magnesium), Magnesium, Boron, and Zinc; Diet free from animal protein (especially milk and dairy), sugar, caffeine, alcohol, and white flour products. Researchers have established that proper nutrition and weight-bearing exercises are successful in preventing osteoporosis and sometimes in reversing it.

However, if you already have osteoporosis, avoid activities that require jumping, too much bending forward from the waist or excessive twisting of the spine. Brisk walking and other weight-bearing activities seem to be the best for supporting bone strength.

Amazing benefits of Exercise

Physical activity causes that our body needs strong bones so bone cells open the door for calcium and strengthen themselves. In long-term studies, researchers have found that regular participation in weight-bearing exercise, leads to a significant increase in bone mineral content. The more active we are, the thicker our bones grow. There is a connection between muscle strength and bone density. When we move our muscles, the pull of muscles on bones and the jolting of exercise, encourages the bones to absorb more calcium. Exercise, to be effective in maintaining bone density and overall fitness, needs to be undertaken at all stages of life; from childhood on through advancing age. People who are just beginning to show signs of osteoporosis can prevent its progression by adding an exercise program to their daily schedule. This is as important as beginning a new eating program. Healing is slow and gradual, and takes place over the course of many months and possibly years. Once osteoporosis has developed to the point of a high fracture rate, extreme care must be taken when initiating exercise, because even small body stresses can cause fractures. Another concern is exercising too much. Excessive exercise, such as the kind of training needed to participate in marathon running or professional dancing, can cause painful heels, shin splints, headaches, blood in the urine, irregular or stopped menstruation. It can also cause bones to become thin and weak. This type of osteoporosis has been found in women as young as 25 years. Moderation and enjoyment are the keys to a beneficial exercise program. The amount of exercise will vary with each person depending on the overall health. Walking is good for a start, then aerobics, cycling, and purposeful labour are good weight-bearing activities. Swimming is not a good weight-bearing exercise because water reduces the effect of gravity and there is less weight demand put on muscles and bones. This kind of exercise is good for advanced osteoporosis. Stretching is also good for muscles and bones and helps prevent humpback. Start slowly and increase your time weekly, until you’re exercising two hours per day. Then decide if you want to add more vigorous exercise, depending on your condition. Warm up slowly each exercise period or you can get muscle and tendon strains. Cool down slowly for a few minutes before sitting or lying down to prevent heart and lung congestion.


But for me it was the mind boggling news, when I was told that this sleeping in our liver gene wakes up and starts producing good cholesterol only when we exercise with joy!

But if we exercise and at the same time we complain and are unhappy, than the gene doesn’t wake up and doesn’t produce good cholesterol!

So, remember please, that if you go for a walk or exercise, do it with joy and often say: “Thank You God!”, or: “Praise the Lord!”


It has been shown that one of the causes of obesity is the variation of the so called obesity gene which may increase the risk of obesity by over 20%. However, the good news is, that according to the 2011 study even moderate physical activity such as walking is able to reduce the negative influence of this obesity-related gene variation by more than 25%!

A 2012 study by Prof. Qibin Qi demonstrated that, “a sedentary lifestyle marked by watching television four hours a day increased the genetic influence by 50 percent.” On the other hand, “a brisk one-hour daily walk reduced the genetic influence towards obesity, measured by differences in BMI by half.”

Amazing benefits of Exercise

In addition, it is a well-known fact that exercise greatly improves mood and metabolism, and according to Professor McArdle, energetic physical activity keep on improving the metabolic rate even for up to 15 hours after the exercise is finished! Also the 2011 study by a group of scientists from North Carolina Research Campus demonstrated that, “A 45-minute vigorous exercise bout increases metabolic rate for 14 hours.”

Amazing benefits of Exercise


Increased physical activity reduces appetite at least in the short term by increasing the body’s sensitivity to hormones that control appetite. It may also protect against the insulin resistance associated with obesity. Everybody knows that exercise burns calories and improves metabolism, but it has other very important benefits. One of them is the ability to improve insulin sensitivity in our skeletal muscles which lowers insulin levels in the blood thus reducing our appetite especially in between meals.

Amazing benefits of Exercise


Physical activity helps to control stress and, therefore, reduces stress-induced eating. According to the 2012 study by Prof. Gary S. Goldfield and his colleges exercise boosts obese teens’ mental health. Overweight or obese adolescents who were engaged in aerobic exercise tend to feel better about themselves, even in the absence of weight loss. He also stated that, “Improved aerobic fitness from the exercise was a much better predictor of psychosocial benefits than weight loss or reductions in body fat… Throw away the scale and get out there and start moving, and the activity can improve your emotional well-being even if it does not lead to any measurable change in weight or body fat.”


Here is the information concerning the amount of energy (in calories per minute) you should use for different activities: Sleep 1.0, Lying 1.5, Sitting 1.6, Standing 1.9, Ironing 3.0 – 4.0, Walking (2 mph) 3.2, Walking (3.5 mph) 4.5, Cycling 4.5-7.0, Stair climbing 7.5, Tennis 7.0, Swimming 5.0-10.0.


We all know that physical exercise is the best way to loose weight. But there is another very important way which is equally important. Certain obese woman came to a doctor asking for a good, effective therapy against obesity. Every day, – said the doctor – you have to exercise with your head. Really? – said surprised woman. But, how should I exercise with my head? That’s very simple – answered the doctor – first you have to turn your had to the left, and than to the right, and again to the left and to the right, and so on … OK, but, how many times should I do this? You should do this exercise, – answered the doctor, – every time someone offers you sweets, cakes or ice creams …

So, remember please, when the devil talks to you, exercise this way, but when Holy Spirit talks to your conscience exercise this way.


And now, let me give you the last information concerning physical activity. It is a very good news especially to those of us who are too lazy to exercise.

During certain experiment scientists took a group of men and they ordered them to only imagine for 15 minutes 5 times a week that they exercise at the body building gym. So 5 times a week for 15 minutes those men were lying down with their eyes closed, and they imagined a hard body building training. And it is also important that, while imagining, they were not allowed to strain their muscles.

And the result of that experiment was mind boggling. After certain time scientists examined those men and were amazed because they noticed that the muscle tissue of those men was 13% bigger then before the experiment!

Well, now we should draw a conclusion auto of this experiment. And the conclusion is that if we are too lazy to exercise, let us at least exercise in our imagination.


To me the best example of proper exercise is Jesus Christ, not only because He exercised every day (some sources estimate He often walked about 10-20 miles in a single day), but because He never did it for for selfish reasons. He never exercised in order to to look good and impress someone with big muscles. He was doing it out of love, to rich and save as many people as possible and free them from suffering, fear, pain and eternal death.


As far as exercise is concerned fast walking outside seems to be the best type of exercise. If the weather is bad exercise at home. You can use exercise bike, mate, treadmill, Xbox Kinect games, etc. But please remember that aerobic exercises (outside in the open air) are the best. You need a minimum of 30 to 60 minutes of physical activity four to five times a week. Recently I’ve read the following testimony by ‘Nayo’ which should encourage you to walk and improve your diet: “My boss lost 40 pounds in just months, by walking 5 times a week 4 miles a day. He said he just changed his diet and walked”.

Amazing benefits of Exercise


Although jogging burns 30 to 40 % more calories than brisk walking, yet walking should be more effective than jogging or running because it burns more fat. Strenuous exercise such as running requires fast type of energy (which is sugar) thus stimulating your body to burn more sugar than fat. Apart from that, walking is safer for your heart and it greatly reduces the risk of injury. Runners are about 15 times more likely to be hurt than walkers. The Mayo Clinic health professionals say that brisk walking is the best type of exercise which leads to a “higher level of health” and other numerous benefits. It is effective in burning calories, strengthens your immune system, manages stress, lower blood cholesterol, and helps you to stay strong and active by increasing energy levels. In addition to that, energetic exercise such as fast walking regulates blood pressure, reduces risk of stroke and heart attack, and lowers the risk of diabetes.

Amazing benefits of Exercise


High-Intensity Interval Training (HIIT) boosts metabolism and slows down ageing more effectively than any other form of exercise because it forces the body into an extreme anaerobic state in which stored sugar (glycogen) is being burned much more effectively. HIIT puts the body into a state of oxygen-need, making sugar (stored in the form of glycogen) the primary form of fuel to be burned. The good thing is that as a result of a HIIT exercise the body’s changed preference of burning glycogen can last anywhere from one to three full days! (>, >)

HIIT also helps regulate hormones because the increased oxygen need and higher lactic acid levels (as a by-product of anaerobic exercise) stimulates the pituitary gland to release human growth hormone (HGH) (>) the key anti-ageing hormone which helps build muscle & bones, burn fat, and stimulate  immune system (>). It also supports joint function by repairing cartilage, ligaments, & tendons, helps prevent and reduce wrinkles by supporting the dermis and the formation of new skin.

HIIT enhances levels of testosterone (>) which is very important because with age both men and women loose this hormone. Optimizing testosterone levels is critical for mood, brain function (cognition), stamina, muscle function, libido, & cancer prevention.

If you are healthy and want to burn fat and lose weight more effectively and faster you can also use the HIIT which is recently becoming more and more popular and regarded as very effective. This type of exercise stimulate our body to keep on burning fat for a very long time after we stop exercising. During HIIT, which is a short but very intense workout, we are not able to provide our body with sufficient amount of oxygen. As a result our body keeps on stimulating metabolism for many hours after the workout. Researchers maintain that HIIT results in excellent health benefits that include improved metabolism and fat burning, or increased insulin sensitivity that is more effective than the results of a conventional continuous exercise.

High-Intensity Interval Training (HIIT) (also known as High Intensity Surge Training) is the best form of exercise to reverse diabetes.  Due to the high intensity, it utilizes all the stored sugar in the liver & muscles during the exercise. In response, the muscle and liver cells take-on an insulin-like effect and significantly increase their ability to absorb glucose from the blood.

In addition, this type of training enhances growth hormone secretion (HGH) through the period of one to three days enabling the body to burn more fat (key cause of insulin resistance) for energy (>) and also enhancing body’s ability to regenerate the damaged pancreas (especially in type 1 diabetes) and insulin receptors on the cell wall making them more responsive to insulin and reducing insulin resistance.


HIIT is a type of exercise which alternates periods of short intense anaerobic workouts with short rest intervals (less-intense recovery periods).

The whole workout should always start with few minutes of worming up followed by a short (1-4 minutes) very intense exercise such as jumping, fast running, walking upstairs or uphill, push-ups, etc. interrupted with short periods of rest (medium intensity exercise) which should be two times shorter than intense exercise.

Although there are many types of HIIT, for the beginners the intensive periods of exercise should last at least 30 seconds, followed by 1 minute of rest (light exercise) and repeating the cycle for 10-20 minutes. After certain time intensive periods can be gradually prolong to up to 4 minutes.

HIIT must be always finished with a period of cool down exercise.

The entire workout is supposed to last around 20 minutes, but even 5-10 minute effort would be very beneficial in case you can’t or don’t want to spend more time.

It is recommended to start HIIT with moderate exercise such as fast walking, jogging, etc. and day after day increase its intensity. For instance, you can start with a very fast walking for 30 seconds alternated with 1 minute of regular walking. After a week or so you may start alternating jogging and walking, and finally after a month you can try short sprints with fast walking, etc.

You can do HIIT at home too alternating 30-60 seconds of very intensive exercise with 15-30 seconds of moderate one. Specialists suggest that even if HIIT lasts only 4 minutes a day it will still be very beneficial. They also advise that because regular 20-30 minute HIIT workout is very intense, we should only do it not more than three to four times a week.



Regular physical activity is one of the most effective ways of attaining a negative energy balance. It should be undertaken in accordance with your overall health and mobility. Anyone suffering from coronary heart disease, hypertension, and physical impairment, such as severe osteoarthritis or extreme obesity, should consult a healthcare practitioner before starting an exercise routine.

If you still prefer to run instead of walk make sure it is just a gentle jogging, Always start with walking and slowly increase the speed, then switch to gentle jogging and end up with walking again. Remember that if you exercise too hard you will trigger stress reaction in your body thus releasing stress hormones which weaken your immune system making you more prone to diseases. That’s why it was shown that strenuous physical activity makes people five or six times more likely to catch the flu! Also Dr. Dean Ornish recommends brisk walking over jogging, suggesting that some people are seven times more likely to die while jogging.

You must be very careful with any form of physical activity if you suffer from Coronary Heart Disease (CHD) or any other condition involving heart muscle. Although research show that individuals with CHD who exercise appropriately have very low risk of experiencing heart attack or death while exercising (only one heart attack for every 300,000 hours, and one death for every 800,000 hours of exercise), yet it is still wise to consult your physician before you start to exercise on a regular basis. Walking at a brisk pace for at least 30 minutes a day will promote heart health but you should start with slow walking and every day increase the pace and the duration of walking a little bit. Never exceed your safe heart-rate speed. If possible and recommended in your case, try to exercise with a friend and always carry a mobile phone. If prescribed, remember to have nitroglycerine while exercising. If you are able to keep on talking while exercising it means that for you the exercise is of a moderate intensity, but if you are not able to talk, it would mean you are exercising vigorously.


– 7 Minute Workout to lose weight fast, burn fat and tone your body (VIDEO) >

– Strengthen Your Body and Mind with Surge Training >

Slawomir Gromadzki, MPH


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