Have you ever tried to use the stairs in a public building? You may have heard that it is a healthy practice to take stairs instead of the elevator, but where are the stairs? If you do find them, you may not be able to go to the floor that you want anyway, because the access door is locked. Apparently stairs are not very popular. We don’t demand them, and we will put up with slow elevators so we don’t have to hassle with the stairs.

Still, the idea of taking the stairs is a good one: take everyday exercise opportunities when you can. A small attitude adjustment is all you need. Taking the easy way robs you of a chance to exercise. Mowing the grass with a riding mower instead of a push mower deprives you of an opportunity. Clearing the snow from your driveway with a machine instead of a hand shovel robs you of a workout. Hopping in the car to go less than a mile away instead of walking there misses a chance to exercise. If you aren’t looking for such daily opportunities and considering yourself deprived of exercise by taking the easy route, you might want to rethink your attitude.

The human body has over 600 muscles. Perhaps you have an exercise routine. Does that routine exercise all of them? In contrast, everyday activities, because of their variety, are very efficient in using different muscles. Natural movements are very effective because those are what the body was made for. Unfortunately for our health, modern conveniences do most physical work for us, leaving us to sit most of the day.

Get a leg up on CVD risk
Cardiovascular diseases account for one in every five deaths on average, and are the leading cause of death globally. Once cardiovascular disease (CVD) develops, most doctors tell the patient to get more exercise. But the exercise is remedial at that point, attempting to stave off further damage. Now is the time to take those exercise opportunities, especially those that have been shown to reduce CVD risk. To revisit stair climbing: would you believe that you could reduce your risk by 20% just by climbing at least 50 steps daily? That’s what a study from Tulane University researchers, published in Atherosclerosis, determined. Their study involved 458,860 adults over an average of 12.5 years. They found that short bursts of high-intensity stair climbing improved both cardiovascular fitness and lipid profiles. However, for those who stopped stair climbing lost the advantage, even to the point of having CVD risk greater than those who didn’t climb stairs regularly.

Why the focus on stairs? For one, most homes have stairs, which means you are likely to have a built-in piece of exercise equipment in your home. Second, you are quickly loading some major muscle groups in your back and legs. What’s one of the major concerns of the elderly? Hip fractures. Stairs load the hips, so provide a good stress (so long as not overdone!) to signal the body to strengthen bone and muscle. Stair climbing tones muscles in the rear, which tends to “spread” from too much sitting. Yes, we can blame sitting for fat buildup in the buttocks: published in Biophysical Journal, researchers at Tel Aviv University found that the “static loading” of fat tissue can increase fat in fat cells by up to 50%. They also found that prolonged static pressure causes the fat cells to press on each other and deform, making the problem worse. Just another reason to stair climb.

Be inclined to exercise
But stairs aren’t the only solution. Treadmill lovers can push their routine by setting an incline, if the treadmill has that feature. People who have houses on an incline, such as the side of a hill, get similar benefits to stair climbers. In fact, studies such as one published in the International Journal of Health Geographics show that people living in hilly areas naturally lower risk of diabetes, because they are burning energy to climb inclines. They likely don’t give this a second thought: they just climb the incline regularly as part of life. Whatever helps you get a daily routine is beneficial.

Besides the obvious leg muscle workout, walking works your core, because you have to keep your upper body erect during the walk. Then as you lean forward on an incline, you work your abdominal muscles even more than when walking on a flat surface. If your arms are free, you are working your back and even upper body as you move your arms in rhythm to your walking pace. While you may not be working all of your over 600 muscles, you are getting a full body workout.

Our society encourages sitting, so much so that we need activities throughout the day to break up the sitting periods. Walking is the opposite of sitting, and stair climbing or incline walking more rapidly reverses the effects of sitting. Even the most busy executive can take breaks from sitting long enough to climb some stairs. Sitting is downright dangerous to your health. In a review article published in Diabetologia, researchers examine the development of the societal sedentary lifestyle and its dangers. They note that excessive sitting is a cause of obesity and 30 chronic diseases. They use a measurement called non-exercise activity thermogenesis (NEAT), which is another way of looking at normal daily activities as a counter to sitting. Household tools of convenience, driving, and of course sitting all reduce the NEAT measure to the point that we do very little physically throughout the day.

Putting a sharper focus on sedentary America is done in a study published in the American Journal of Epidemiology, where researchers from Vanderbilt University, University of Massachusetts, and University of South Carolina studied 6,329 participants across all age ranges above 6 years old who wore an activity monitor for up to a week. The average sedentary time (generally defined as time sitting, reclined, or lying down, but not including sleeping) was 54.9%, or about 7.7 hours per day. Those over age 70 averaged over 9 sedentary hours. The worst case was some office workers, who with commuting, sitting at a desk, and then coming home and parking in front of a TV, could reach 15 of their awake hours sitting.

Cinderella was in much better shape than her stepmother and stepsisters
We are not doing something unnatural by adding activity into our daily pattern. Our ancestors worked physically for much of their day, and had no need to add intentional exercise. Being sedentary is unnatural, and leads to degeneration which essentially ages us. We have rampant cardiovascular disease in this country because we are sedentary. Similarly for obesity and diabetes. Even high incidences of cancer can be partially traced to sedentary lifestyles. But we aren’t our ancestors, and we are probably going to sit more than is healthy, so we look to see what we can do to counteract the effects. As the first study shows, just taking 50 steps of stair climbing a day (briskly if possible) cuts your CVD risk by 20%. Add in more daily exercise opportunities, and you’ll see greater benefit. If some family member gives you a physical chore to do, there’s another chance to exercise — take it so you get the benefit instead! Don’t let some modern convenience rob you of your daily opportunities to reduce your risk of degenerative diseases, build some strength and endurance, and likely increase your longevity. Remember, they aren’t chores, they are opportunities!

Dr. Nemec’s Review

What’s the most powerful anti-aging remedy?
Which supplement will help me live longer?
Which longevity therapy is the best to increase my life span?
How can I live longer and live better?

These are questions many people ask as they start to reach their 40s and beyond. We seek the elusive fountain of youth, and look for it in a bottle, an injection, in a treatment or therapy. All of these have value, and sometimes they are very powerful, BUT — and we will say it again — BUT they do not replace the basics. You ask, what are the basics?

We summarized them in our program 40 years ago at Revolution New Medicine. They are the Seven Basic Steps to Total Health. If you don’t do the basics, all the extra won’t benefit you as much and will definitely not be long lasting.

In the 40 years we’ve been treating patients at Revolution New Medicine with our unique Nemec New Medicine® MBEB protocol to balance mind, brain, emotions, and body, an integral part of our program has been our teaching program. In fact, without our teaching, all of our treatments would just result in temporary improvements and not long lasting results. Why?

Well, ask any builder that question, and you’ll get the straightforward answer: foundation. How do you think a building is built, especially one that goes many stories into the sky? You have to have a strong foundation. If you do not have the foundation, the building would fall over with high winds. So the foundation of the building is everything, and you can’t build the structure without the foundation. When they start to build the building they always lay the foundation first: it can be done no other way. So what is the foundation of your health?

Seven Basic Steps to Total Healthwith these we coach our patients and teach them to master them, because only once that occurs will all the treatments, therapies, diet, lifestyle changes and supplementation bring about long-lasting healing and health instead of temporary improvement.

And do you know what one of those seven basic steps is? Exercise! The body is designed to move. If you do not move, you die, because all life to the cells in the body comes from movement of fluids, including blood and lymph, and organs of motion to not only keep fluids moving, but also to burn fat, to extract fuel, to become stronger, and to energize cells at a higher level.

Simply the motion of walking produces a generator effect on all hundred trillion cells in the body. What does this mean?

When your car engine moves it generates electricity that stores in the battery, so the battery is always being recharged when the car is running — and if the car doesn’t run regularly and the battery is drained then the car won’t even start anymore. Does that sound familiar? The engine of the car is similar to your physical activity, movement and exercise: this generates electricity or energy which is stored in the cells, all hundred trillion of them. Essentially every single cell is a battery and each battery needs energy stored in it for it to work properly each day.

What generates this energy? Exercise of all types — but one of the best types that most everyone can do is walking, especially climbing stairs. Remember: when the muscles are being used, it’s similar to the engine being run on the car — the more intensely the muscles are used, the more energy that will be generated and stored in the cell batteries.

Let’s say you want to charge up the batteries of the cells to their highest level, how would you do that? You have two choices. You could run the car at low speed for a long time, or at high speed for a much shorter period of time.

Whenever we do stair climbing, it’s much more intense than simply walking, so it will charge the cell batteries much more quickly. And if we decide to go up those stairs faster, even to the point of running those stairs if we are physically capable, that cuts down the exercise time tremendously. So it’s up to you. You can go at a normal pace and do it longer, or you can do a more intense pace and do it shorter. The most important thing of all is that you start moving, stop sitting and laying around: this drains the cell batteries completely. What do you think the number one symptom people go to the doctor for? You would think it’s pain, but it’s usually fatigue, which is actually the root of most disease — because what does fatigue mean? You have drained your cell batteries…

What happens when cell batteries are drained? They die prematurely: this is premature aging; or they mutate and become cancer cells. So you absolutely do not want to drain your cell batteries. And remember they need charging every single day.

So, don’t think about it, just start doing it. You’ll feel better very quickly because those cells will be energized very quickly.

Here are the ways we can help you in your health journey:

  1. Outpatient Comprehensive Teaching and Treatment Program-has the most benefit of teaching, treatment, live classes and personalized coaching. This program has the most contact with Dr. Nemec with 3- 6 month programs that can be turned into a regular checking and support program for life. This is our core program that has helped so many restore their health and maintain that restoration for years.
  2. Inpatient Comprehensive Teaching and Treatment Program-is our four-week intensive inpatient program for those that are not in driving distance, usually over 4 hour drive. This is the program that is an intensive jumpstart with treatment, teaching, live classes and coaching designed for all our international patients along with those in the US that do not live in Illinois. This program is very effective especially when combined with our new membership program support.
  3. Stay at Home Program-is offered to continental US patients who cannot come to Total Health Institute but still want a more personal, customized plan to restore their health. This program also includes our Learn Membership Program.
  4. Membership Program is our newest program offered for those that want to work on their health at a high level and want access to the teaching at Total Health Institute along with the Forums: both Dr. Nemec’s posts and other members posting. And also, to have the chance to get personalized questions answered on the conference calls which are all archived in case you miss the call. The Membership Program has 3 levels to choose from: Learn, Overcome and Master. The difference is at the Overcome and Master levels you received one on one calls with Dr. Nemec personalizing your program for your areas of focus.