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SIMPLE EXERCISE IS KEY: Being physically active, even just a couple of days a week, may be answer to better health and longevity

By sdwells // 2025-04-04

1. Weekend Warriors Benefit Too – Completing 150 minutes of moderate-to-vigorous physical activity in just 1–2 days per week ("weekend warrior" approach) provides comparable health benefits to spreading exercise evenly across the week, reducing risks of death from cardiovascular disease, cancer, and other causes.
2. Meeting Guidelines is Key – Both weekend warriors and regular exercisers saw significant risk reductions (up to 32% lower all-cause mortality) as long as they met the WHO/AHA-recommended 150-minute weekly threshold, regardless of activity distribution.
3. Encouraging for Busy Schedules – The findings offer flexibility for people who struggle with daily workouts, showing that concentrated bursts of activity (e.g., weekend hikes, sports) can still promote longevity.
4. Caution on Injury Risks – While weekend activity is beneficial, experts note that cramming exercise into fewer days may increase injury risk. Proper warm-ups and gradual intensity progression are advised.

One third of all Americans are overweight and half of those folks are obese, meaning at least 35 pounds overweight, but then millions of those people are morbidly obese, meaning they are so huge they can barely walk at all, much less exercise. These same people are inviting preventable diseases to do them in, including cancer, diabetes, and heart disease, to name a few. Little do they know, there are simple solutions to their HUGE problem, but medical doctors fail to inform them of these strategies. For starters, eating processed food is asking for nightmarish health, including food containing gluten, canola oil, seed oils, and lots of added sugars. Secondly, exercising does not have to mean extreme cardio on a treadmill for 30 minutes or joining a gym and lifting weights for an hour daily. These are misconceptions about how to get healthy and that’s why most overweight and unhealthy people avoid exercise. Plus the fact that their system is so polluted with food chemicals they have no energy or enthusiasm. This is termed Leaky Brain Syndrome and is characterized by severe dopamine depletion and deficiency.

Exercising for ideal health is simple and can mean just 15 minutes a day walking, stretching, jogging, or doing some yoga

Let’s not make this whole “exercise” thing complicated folks. The heart and body just need to get some blood flowing to deliver oxygen throughout the body and brain and nutrients too. Help your cleansing organs do their job by intermittent fasting here and there, even just for 12 to 16 hours twice a week. Some folks work so hard and so many hours during the week that they just need to be “weekend warriors” when it comes to exercising, and that’s okay too. New research is showing this is more beneficial than most people would think, totaling about 2 hours per week is great for the heart. As published in Science Daily and the Journal of the American Heart Association, "You don't need to exercise every day to stay healthy. As long as you get 150 minutes of moderate to vigorous physical activity per week -- whether packed into one to two days or spread out -- you can significantly reduce your risk of dying from cardiovascular disease, cancer or other causes.” This could even just mean playing some games of pickup basketball with family or neighbors or at the park, or jogging with your dog, or riding your bike through the neighborhood or park. Keep it simple and fun. Put some music you love in your ears or download a podcast. Also, engage technology, because there are plenty of great fitness and “biohacking” health tracker apps out there.

Great “Biohacking” apps for fitness, supplements, even product ingredients: 

Technology is a great tool for tracking progress and can assist you in reaching goals during stress reduction and weight management courses:

• Sleep Cycle
• Bio-Loop (sleep tracker)
• Elite HRV – heart rate variability
• TrackMyStack – helps with choosing appropriate supplements and tracking progress
• Cronometer – nutrition, fitness and food tracking
• Zero – for intermittent fasting
• Strave – fitness tracking
• Fitbit – fitness tracking
• Think Dirty – barcode scanning app for finding toxic chemical ingredients in foods and beverages and personal care products
• Apple Health
• Insight Timer – meditation
• Head Space – meditation
• Self-Control – dieting and food regimen tracking
• Glo – yoga
• Yoga go

Stay active and avoid injuries. Also, tune your internet dial to NaturalMedicine.news for tips on how to use natural remedies for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate injuries, physical trauma, disease and disorder. Sources for this article include: NaturalNews.com ScienceDaily.com    

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