short steps to a long life

[bizi]

Short Steps to a Long Life

How can you improve your cholesterol and your lung function in a mere 11 minutes? Just say, "I'll take the stairs."

We're not talking Empire State Building stairs, either. If you climb a couple flights of stairs for just 2 minutes, five or six times a day, you'll be covered. Women in a study who did just that increased their cardiorespiratory fitness by 17 percent and reduced their "bad" LDL cholesterol by 8 percent in just 8 weeks. That means a younger RealAge and a longer life, so start climbing. Once it's a habit, you'll hardly notice the effort.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.

RealAge Smart

[bizi]

All About YOU: Go Deep

Most people breathe the way they dance: They think they know what they're doing, but they really don't have a clue.

Stop for a second and focus on your breathing. Now look down. See anything moving? Probably not. That's because most people typically take very short, shallow breaths -- the kind that simply come from your chest. For you to really improve your lung function, you need to practice taking deep, whole breaths. It should take about 5 seconds to inhale and 7 seconds to exhale. And your belly should get big, then small. Ahhh . . . that's better.
RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

RealAge Smart Search: Learn more about the health benefits of deep breathing with these hand-selected articles.
MORE ABOUT THIS TIP Previous Tip


Remember what makes the lungs move? Your diaphragm. That's the muscle that pulls your lungs down, so your lungs expand and you can really circulate oxygen throughout the whole lung. As your diaphragm pulls your chest cavity down and you inhale, your belly button should be moving away from your spine as you fill your lungs. Your chest also will widen -- and maybe even rise ever so slightly -- as you inhale. When your lungs feel fuller than a sumo wrestler's lunchbox, exhale slowly. You can pull your belly button toward your spine to force all the air out of your lungs.

Okay, so now you know how to breathe deeply, but what are the benefits? There are lots, actually. For one, it helps transport nitric oxide -- a very potent lung and blood vessel dilator that resides in your nasal passage -- to your lungs. So it makes your lungs and blood vessels function better. Taking deep breaths helps your lungs go from 98% saturation of oxygen to 100% saturation of oxygen. Another benefit is that it helps improve the drainage of your lymphatic system, which removes toxins from your body. And the deep breaths act as a mini meditation, and from a longevity standpoint, that is an important stress reliever. Take 10 deep breaths in the morning, 10 at night, and as many as you need when shooting free throws or chasing your toddler down the cereal aisle.
Originally published on 10/15/2006.

Tip References: YOU: The Owner's Manual. Roizen, M. F., Oz, M. C., New York: HarperCollins, 2005.

[befuddled2]

Thank you Bizi,

I often wondered how to breathe properly. I once tried but it seem uncomfortable, I guess since I wasn't use to it.

befuddled2

[mrsQ]

Thanks for posting the information it was intresting. I know I don't breathe deep enough my sister is a respitory therapist and she is always on me to take deeper breathes. So thanks again for taking the time to share that info with us.
The stair tip is intresting but it would take me the whole 2 min to get up one flight