In the Beyond The 120 Year Diet, individuals are advised to follow a low-calorie diet to achieve a lower body weight. The creator of the Beyond The 120 Year Diet, Dr. Roy Walford, states that exercise is essential to preventing cardiovascular disease, promoting higher levels of good HDL cholesterol and increasing carbohydrate metabolism. The aims of the Beyond the 120 Year Diet are to optimize health, longevity and freedom from disease. While exercise is beneficial in some forms, Walford warns that some forms of exercise can be harmful. Exercising to exhaustion can lead to oxidation stress or free radical generation. It is recommended that dieters take 800 to 1200 mg of vitamin E a day to prevent this damage. Walford discusses both cardiovascular exercise and strength training and recommends that dieters complete 30 minutes of cardio circuit training 3 to 5 days a week. In addition to exercise, Walford stresses stretching for 10 minutes 2 to 3 times a week. Here are four exercises that you can pair with the Beyond the 120 Year Diet.
Exercise #1: Elliptical
Step onto the elliptical machine, facing forward and begin pushing your feet in a forward motion. It may take you a moment to find your balance on the machine. Hold on to the handlebars, which on some machines may move. Using moving handlebars helps turn the elliptical machine into a full body workout. You can increase or decrease your resistance to change the challenge of this workout.
Exercise #2: Rowing
Sit on the seat and strap your feet into the foot pedals. Grab the handlebar with an overhand grip. Extend your arms straight towards the front of the machine, or the flywheel. Make sure to keep wrist flat. Slide forward on the seat until your shins are perpendicular to the floor. Pushing off the pads of your feet, extend your legs until your legs and arms are almost straight. Steadily repeat the above motion. To ease back strain, lean forward slightly from the hips.
Exercise #3: Shoulder and Chest Stretch
Begin on your hands and knees, with your feet hip-width apart and arms shoulder-width apart. To complete this stretch, also known as Downward Dog, move your hands out a few inches in front of your shoulder. Curl your toes under, lift your knees off the floor and straighten your legs. You will want your body to make an upside-down letter V. Make sure to keep your elbows and knees straight. Balance your weight between your upper and lower body. Breathe deeply and stretch further into this stretch by lowering your heels towards the floor while raising your hips to the ceiling. Hold for 30 seconds.
Exercise #4: Stretching the Back
Lying on your back, pull both your knees up into your chest. Lower both legs over to the right side of your body. Keeping your legs on the floor, twist your torso to your left. As you inhale, lengthen the spine–as you exhale, twist further. Continue until you feel your back muscles begin to relax. Switch to the other side and repeat.
Dr. Walford stresses the importance of low-impact cardiovascular exercise combined with stretching to optimize your overall health. The Beyond the 120 Year Diet recommends that you complete at least 1 hour and 30 minutes of exercise per week.