The Science of Movement & Exercise

The Science Of
Movement & Exercise

WAKE UP WELLNESS _______ MASTER YOUR LIFESTYLE, TRANSFORM YOUR HEALTH ______ AWAKEN - FEED - MOVE - RENEW
The Neurological Effect
• Brain stimulation!
• Our brain is like a generator!
• In order to work it needs  
nutrition (not food),  
it needs oxygen and… 
• PROPRIOCEPTION

!
!
“90% OF THE
STIMULATION AND
NUTRITION TO THE
BRAIN IS
GENERATED BY
MOVEMENT OF THE
SPINE. THIS WOULD
BE ANALOGOUS TO
A WINDMILL
GENERATING
ELECTRICITY.”!
●Roger Sperry, PhD
1981 Nobel Peace Prize

Brain Stimulation
" The neurology of movement → literally charges your
brains batteries!
" Cerebellum → + many other important brain centres →
cuts out the stress response! → Fewer stress
hormones, changes your physiology.

Brain Beneﬁts
Increase connections between existing brain cells, repair
blood vessels, enhanced blood sugar control, GROW
NEW BRAIN CELLS (neurogenesis)!
!
BDNF, VEGF, IGF1!
!
Movement is a REQUIRED nutrient

If you read this book you will very likely exercise for
the rest of your life. The science is very compelling!

What happens
when you wear
A Cervical Collar?

★A study was conducted in
which patients were
placed in cervical collars
for 4 weeks.!
!
★MRI scans revealed a 20%
shrinkage of healthy brain
tissue !
!
★Unrestricted spinal motion
is key for brain health &
vitality

The Research

Physical Inactivity is a
LEADING cause of Death
“Physical inactivity is the third leading cause of death in the United States
and contributes to the second leading cause (obesity) accounting for at
least 1 in 10 deaths”
“Studies showed that approximately 30-50% of all cases of type 2
diabetes, coronary heart disease, and many cancers were prevented by
30 min of moderate-intensity exercise each day in middle-aged women
(e.g. walking > 3 miles/hr) compared with cohorts who exhibited lower
levels of physical activity
Booth et al. Waging war on physical inactivity: using modern molecular ammunition against an ancient enemy. J Appl Physiol 93: 3-30, 2002

Epidemic of Obesity and
Type 2 Diabetes
“Afﬂuent Westerners are not only
over-fat, they are also under-
muscled, sarcopenic, in
comparison with ancestral
standards”
“Most of the prevalence of Type
2 diabetes in the US can be
attributed to a change in
lifestyle”
Eaton & Eaton. An Evolutional Perspective on Human Physical Activity: Implications For Health.
Comparative Biochemistry and Physiology Part A 2003 (136) 153-159

Epidemic Of Obesity and
Type 2 Diabetes
“The prevalence of obesity and Type 2
diabetes continues to increase among US
adults and is classiﬁed as “epidemic” by the
centres for disease control.
The Centres for Disease Control has written, “In
general restoring physical activity to our
daily routines is crucial to the future reduction
of diabetes and obesity in the US population”
Of course this is true of the UK population as
well.
Eaton & Eaton. An Evolutional Perspective on Human Physical Activity: Implications For Health. Comparative Biochemistry and Physiology Part
A 2003 (136) 153-159

Depression
★30 minutes per week 3 times per week!
★6 weeks!
★Exercise more effective!
★Why?!
★Serotonin, endorphins, encephalins!
★Pharmaceutical factory in your body!

Beneﬁts Of Walking
Walking has also been shown to have dramatic effects on the
health and well being of women diagnosed with gallbladder
disease (i.e. gallbladder stones). A study conducted (on 60,000
women) showed that simply walking for 2 to 3 hours per week
demonstrated a decrease in gallbladder stones, eliminating the
need for surgical intervention by about 20%.!
!
!
Chuang et al. J Appl Physiol 93: 3-30, 2002

Exercise Changes Gene
Expression
★A study was conducted to prove the benefits of exercise training on gene
expression of lipid metabolism. After only a single exercise, a sample of
skeletal tissue was taken from the patients. The study concluded that the
gene expression for fatty acid oxidation (specifically the gene involved in
fatty acid uptake across the plasma membrane of cells) was increased by
24%. !
★In other words, exercise turns on the genes that transport and eliminate
healthy fats.!
!
Am J Physiol Endocrinol Metab 283:E66-E72, 2002

Exercise Changes Gene
Expression
★ Studies have shown that physical activity allows for normal gene
expression of the genome, turning longevity genes on, while turning
disease expressers off.!
!
★ “Physical inactivity produces an abnormal gene expression and is a
direct causal factor of most chronic health conditions.” !
!
F.W. Booth Ph.D.J. Applied Physiology 2002

Inactivity Can Cause
Arthritis and Osteoporosis
“Physical inactivity is often associate with obesity, and obesity
increases the risk of osteoarthritis. Those who have
developed osteoarthritis and are inactive for prolonged
periods of time are susceptible to developing poor aerobic
capacity and an increased risk for cardiovascular disease,
obesity, and other inactivity-related conditions”!
“The results from the National Osteoporosis Risk Assessment
indicated that people who regularly exercised had a
signiﬁcantly reduced risk of developing osteoporosis”

Major Risk Factor for Heart
Attacks
“Physical inactivity is likewise a major, underlying risk factor for
coronary artery disease. It augments the lipid and non-lipid risk factors of
the metabolic syndrome. It further may enhance risk by impairing
cardiovascular fitness and coronary blood flow.”
“Regular physical activity reduces very low-density lipoprotein levels,
raises HDL cholesterol, and in some persons, lowers LDL levels. It also
can lower blood pressure, reduce insulin resistance, and favourably
influence cardiovascular function”

Lack of Exercise = Lower
Brain Power
“Sedentary lifestyle is associated with lower cognitive
skills.”!
“Physical activity produced a 2 to 12 fold enhancement
in spatial learning skills in one experiment. In addition,
increased physical activity attenuated motor deﬁcits and
impeded age-related neuronal loss.”
“Exercise has been shown to enhance recovery from
brain damage caused by stroke or multiple sclerosis”
Booth et al. Waging war on physical inactivity: using modern molecular ammunition against an ancient enemy. J Appl Physiol
93: 3-30, 2002

Inactivity Increases Risk of
Cancer
“Walking or hiking less than 20 minutes/
week was associated with twice the
risk of pancreatic cancer when
compared with greater than 4 hours/
week in 164,000 men and women”
“Sedentary men and women had a
56% and 72%, respectively, higher
incidence of melanomas than those
exercising 5-7 days per week”
Booth et al. Waging war on physical inactivity: using modern molecular ammunition
against an ancient enemy. J Appl Physiol 93: 3-30, 2002

Inactivity Increases Risk of
Cancer
“The estimate for 2002 in the United States are that there will be 107,300
new cases of colon cancer with 48,100 deaths from this disease; colon
cancer is the third highest site-speciﬁc cancer. A literature review by
Tomeo et al. concluded that physical inactivity was the risk factor most
consistently shown to be associated with an increased risk of colon
cancer”!
“Sedentary individuals have twice the incidence of colon cancer
compared with those with the highest levels of activity across numerous
studies”

Exercise Reduces Cancer
Risk
“A 50% reduction in the incidence of colon cancer
was observed among those with the highest level of
physical activity across numerous studies. Thus
50,000 cases and 24,000 deaths from colon cancer
could have been prevented each year with more
physical activity”
Booth et al. Waging war on physical inactivity: using modern molecular ammunition against an ancient enemy. J Appl
Physiol 93: 3-30, 2002

Activity Protects Against
Mental Deterioration
“Sedentary lifestyle is associated with lower cognitive
skills. A recent report of 2,300 women 65 yr or older
showed that high levels of physical activity were
associated with reduced risks of 42, 50, and 37% for
cognitive impairment, Alzheimer disease and dementia,
of any type, respectively.
If the physical activity levels were raised in these same
subjects then there would have been reductions of 47,
62, and 52% of the above listed conditions”
Booth et al. Waging war on physical inactivity: using modern molecular ammunition against an ancient enemy. J Appl Physiol
93: 3-30, 2002

Physical Activity Improves
Quality Of Life
“In addition to daily aerobic exercise, people should
engage in resistance training and ﬂexibility exercises at
least twice a week, which will promote the maintenance of
lean body mass, improvements in muscular strength and
endurance, and preservation of function, all of which
enable long-term participation in regular physical activity
and promote quality of life.”
!
Blair, S. The evolution of physical activity recommendations: how much is enough? Am J Clin Nutr. 2004 May 79 (5): 913-920

Exercise Improves Heart
Health
“Regular physical activity reduces very low density
lipoprotein levels, raises HDL cholesterol, and in some
persons, lowers LDL levels. It can lower blood
pressure, reduce insulin resistance, and favourable
inﬂuence cardiovascular function”
!
Booth et al. Waging war on physical inactivity: using modern molecular ammunition against an ancient
enemy. J Appl Physiol. 93: 3-30, 2002.

Exercise Improves Body
Composition
“For each factor, the lifestyle and consequent body
composition/metabolic activity of Stone Age humans
acted to promote insulin sensitivity, while that of
contemporary Westerners fosters insulin resistance”
Too much fat and not enough muscle is a recipe for
illness!!
!
Eaton & Eaton. An Evolutional Perspective on Human Physical Activity: Implications For Health. Comparative Biochemistry and Physiology Part A 2003 (136) 153-159

Proven Beneﬁts of
Exercise & Movement
★ Prevent up to 91% of cases of type 2 diabetes and
obesity (The cost of diabetes to the NHS is over
£1.5million an hour or 10% of the NHS budget. This
equates to over £25,000 being spend on diabetes
every minute
★ Prevent up to 50% of all cases of heart disease (kills
around 155,000 people per year in the UK)
★ Reduce risk of stroke by 25-30%
★ Prevent up to 50% of all stroke deaths

Proven Beneﬁts of
Exercise & Movement
★ Reduce congestive heart disease deaths by 63%
★ Reduce hospital readmission fro heart failure patients by
71%
★ Normalise blood pressure
★ Reduce risk of developing high blood pressure
★ Restore/maintain heart and blood vessel health
★ Restore/maintain normal cholesterol and triglyceride levels

Proven Beneﬁts of
Exercise & Movement
★ Reduce breast cancer by up to 60%
★ Reduce pancreatic cancer in overweight people by up
50%
★ Reduce lung cancer in smokers by up to 72%
★ Reduce melanoma cases by up to 72%
★ Prevent up to 50% of colon cancer
★ Reduce risk of and improve rheumatoid and osteoarthritis

Proven Beneﬁts of
Exercise & Movement
★ Prevent osteoporosis (Cost of treating osteoporotic
fractures in the UK is £942 million per year)
★ Increase new bone formation
★ Increase strength, ﬂexibility, balance
★ Decrease gall bladder removal by 20%
★ Improve digestion and decrease indigestion
★ Improve bowel function and elimination

Proven Beneﬁts of
Exercise & Movement
★ Signiﬁcantly improve physical function in older adults
★ Increase immune system function
★ Increase macrophage (anti-tumor) activity and antioxidant
levels
★ Decrease all cause mortality by 67% in general population
★ Prevent up to 47% of cognitive impairment
★ Prevent up to 62% Alzheimers and 52% of dementia

Proven Beneﬁts of
Exercise & Movement
★ Decrease chance of ever being in a nursing home
★ Decrease rate of ageing
★ Enhance learning capacity by up to 12 TIMES!
★ Increase serotonin levels (‘feel-good’ hormone)
★ Decrease depression by 20% (including relapses)
★ Increase Growth and Healing Hormones
★ Decrease stress and body breakdown hormones

So…Who’s Convinced?
Exercise in an essential nutrient. Without it your
ecosystem of cells suffer. With it, your ecosystem of
cells improve in function and move towards balance,
homeostasis and health. That is why there are so
many reported beneﬁts to exercise, because it
corrects an important deﬁciency in modern humans.

The Science of Movement & Exercise

The Science of Movement & Exercise

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The Science of Movement & Exercise