Did you know that the most viewed video on You Tube is Evolution of Dance?  As of this date, it's had 67,022,550 views and 85,479 comments.   There's just something about the motions and rhythms of dance that make us happy and feel alive, whether we're in the dance jam or watching Dancing With the Stars.  Dr. Mark Liponis, author of Ultra-Longevity, author of the bestseller Ultra-Prevention, and Medical Director of Canyon Ranch explains why.

Dance is a type of exercise and exercise is the number one antiaging medicine.  That's a pretty strong statement, but Dr. Liponis says the research stands behind it.  Dance and other forms of rhythmic movement benefit the cardiovascular system, which in turn boosts the immune system.  Studies also have revealed that dance lowers C-Reactive Protein (CRP), a marker of inflammation in the body, perhaps indicating diabetes, hypertension, or cardiovascular disease. 

Rhythm is within.  We synchronize with the beat.  The heart beats, breathing is rhythmic, waves contracting and relaxing flow through the digestive system.  Most interestingly, the brain is affected by music, rhythm, and dancing.  It sends messages along the spinal cord to the immune system.    Other bodily functions follow a beat:  the menstrual cycle, circadian biorhythms, contractions of the uterus during delivery, hormone release from glands, and sleeping/waking. 

Rhythm is without.  Dr. Liponis refers to the beat around us as The Dance of Life:  sunset/sunrise, the changing of the seasons, rotation of the planets, the ebb and flow of the tides, the waxing and waning of the moon, a bird's wings flapping, and a suckling infant.

Whether waltzing or doing the swing, you can also bet on an elevated mood. Dr. Liponis notes the boom of the iPod, the positive effects of music on Parkinson's disease patients, and the addition of music to aerobics classes and gyms. A significant stress reducer, Alzheimer's patients have less anxiety while listening to music.

Historically dance and music span both time and cultures. Dance improves muscles, builds bone, induces weight loss, and helps to lower cholesterol, leading to a longer, healthier life.  Dance, the music of life, is both the universe without and the kingdom within.

Hear Music    Dancing With The Stars Tour    Learn To Dance

Seeing is believing.  The Biggest Loser, a hit TV show, has allowed viewers to actually see how exercise makes a difference in the weight of participants.  The key to weight loss success the trainers say is circuit training.  Because this form of training has you moving rapidly from one type of exercise to another, alternating between repetitions, you will use different muscle groups--promoting fat burn.  Strength building adds muscle, more muscle means a faster metabolism.  And the metabolism induces fat loss.

Another benefit of circuit training is the aerobic aspect.  You move quickly from exercise to exercise, which elevates the heart rate while burning calories.  Not only will the fat come off, but people typically feel better emotionally.  Studies show that you'll be less anxious, depressed, and stressed.

A significant workout can be accomplished in 30 minutes, and research shows that 368 to 540 calories are burned per hour!  Circuit training's intense workout has the additional benefit of further calorie reduction through EPOC--excess post-exercise oxygen consumption--or the calories burned after exercise is finished.  With circuit training, the benefit lasts up to 38 hours after working out.  Furthermore, just 8 weeks of circuit training (only 2 months) will shrink abdominal fat--the tell tale sign that you're at high risk for diabetes, heart disease, and some cancers. 

Circuit training helps control blood sugar, reduces heart disease risk, improves overall fitness, enhances the lungs, builds bone and muscle, and makes you feel better. Be a Big Loser!   

"We are only here for a short time, so why stack the cards against you and tap out early?"                      

Personal Trainer Harvey Walden, the drill Marine instructor on Celebrity Fit Club  knows just what to say.  With him there are NO EXCUSES, he is the motivator.  Everyone, he says, needs one.  His own personal motivators are his children.  To better take control of your own life, Harvey Walden recommends you locate your own hidden motivator--in essence, what you'd die for. 

"The good things in life don't come easy.  If they did you wouldn't appreciate them."

He believes that obesity can be conquered through daily exercise and proper nutrition.  Well, you think, "Harvey's a Marine, one of the few, the proud--he can do it."  But Harvey Walden IV has a secret; he says that he too has difficulty getting up in the morning and motivating himself.  And by the way, he's not perfect.   His mantra: "Stay in the fight."

"Win the battle today and set yourself up for winning the war against fat and obesity."

Harvey Walden's NO EXCUSES! Fitness Workout is brand new to bookshelves.  Inside, Harvey includes a chapter on fighting flab.  Recalling from his childhood how his grandmother often tried to overfeed him, this drill instructor cleaned his plate by hand-feeding the pet dog, who patiently waited underneath the table for the tastiest tidbits.  Harvey also uses a George Foreman grill, eats boiled egg whites--disposing of the saturated yolks, and thrives on salads.  

NO EXCUSES provides "Get off your butt!" inspiration and photo depictions of cardio and strength-training routines for all who wish to "stop whining and start making some money."  Three stages of fitness are outlined using simple thirty-minute workouts for each level.

"Move out of that comfort zone and don't stop when you hit the wall."

Bruce Silverglade--owner of the world famous Gleason's Gym in Brooklyn, New York and Hector Roca--boxing coach to thirteen world champions, know what it takes to make exercise a daily habit.  Their co-authored book, The Gleason's Gym Total Body Boxing Workout For Women outlines the seven basic principles for beginning and consistently continuing an exercise program.  Admittedly, if you aren't used to moving your body daily, it may be difficult to start; but by purposely following a regimen, you'll find yourself feeling better--both physically and mentally.

First, block out three thirty-minute periods of time for the first week's workout.  Try to stick to the same time each day.

Second, spend some money on the your new program.  Invest in a new pair of shoes, an exercise outfit, or necessary equipment.  Dress for success and it will motivate you!

Third, be positive.  It is your choice to workout.  Focus on how great it makes you feel.

Fourth, remember to cool down.  Don't just rush to the shower, slow to a relaxing pace, and enjoy the moment.

Fifth, stay off the scale for at least four weeks.  Note how your body feels instead.

Sixth, enlist a support team of friends, family, or spouse to help you reach your goals.  Listen to those who believe in you.

Last, realize that each type of exercise has a minimal risk, even boxing, but most injuries are minor and not incapacitating. 

From the New York Times Best-Selling author of Body For Life For Women and the book and PBS Special--Fight Fat After Forty: The Stress Connection, comes Fit to Live , by Pamela Peeke MD, MPH, FACP.

Dr. Peeke has been a Pew Scholar, the recipient of the National Research Science Award Fellowship, is an advisor to the Clinton Foundation Alliance for Healthier Generations, a member of the Maryland Governor's Council on Fitness, and is Chief Medical Correspondent for Nutrition and Fitness for the Discovery Health Channel.

Dr. Peeke—Where did Fit To Live originate?

Fit To Live is the third book in my series. First, I published Fight Fat After Forty —it is the bible of the stress-fat connection. In it, I helped women understand how fighting stress works by explaining the “menopot.” The National Institute of Health worked on this with me. We studied the science of fighting stress.

In my second book , Body-For-LIFE for Women , I covered women’s health-- womb to tomb. This included every decade, divided by each hormonal milestone: pregnancy, PMS, menopause, etc.. A woman’s body changes physiologically as she ages. I give an explanation to women about what happens, introducing them to Vitamin I—“I” for intensity.

In Fit To Live , I go to an interesting place, and I blow it out a little further. You can’t keep turning yourself into a science fair project. I use an integrated approach involving the Mind, the Mouth, and the Muscle (covered in my first two books), but add the Money, and the Macrocosm. The Macrocosm is a nature deficiency. In other words, you haven’t seen enough green outside; go hug a tree. Have you had a bad day? Take a walk, just go out there and do it. When was the last time you had a bad experience? Walking outside reduces cortisol and the appetite and increases endorphins. It’s a win-win.

Women are hardwired to ruminate, to be perfectionists, and care-givers. We do this by dropping ourselves off our own radar screen.

Using a pair of sneakers as a metaphor, I’ll explain:

Mind—get a woman’s head wrapped around her own hard-wiring. Put on a pedometer and walk. Walk 10,000 steps a day. Movement ends the mind-body dissociation.

Mouth—how do you nourish yourself? Now that you’re walking, what does your body need?

At any age, what is the template? You need proper nourishment to keep walking.

Muscle—how do you walk? “How many calories should I burn?” you ask. Burn 400 calories a day with aerobic activity. Do as much as you can or even more. Challenge yourself. Use an

elliptical machine, walk outside, or bike. Do what’s best for “me” as a woman.

Money—if there’s no money, you ain’t getting those sneakers. You must have saved to have the financial wherewithal to buy them. If I stand as a physician ranting and raving at you about you needing to live long and well, that’s great. But you need money for a gym; even the Y is $30 a month. You’ll need health insurance, and LTC (long term care). Do you know what these things are? Statistics are strong-- you’ll need these things.

You will also need dollars for produce: it’s the health and wealth connection. Today a bag of organic carrots costs more than a bag of Cheetoes.

Recently, Prudential approached me—boy, I had an eye-opener!

Macrocosm—is environmental. (I’m having an Al Gore moment.) In all my years dealing with women, I have found that there are elements in the lifestyle which will work for or against them. To walk outside, a pair of sneakers is absolutely essential. Sneakers represent self-care. I f you can’t find your sneakers, you won’t be wearing them. What about that cluttered mess in your house? How do people get out the door? Where are the exercise clothes? Disorganization is an issue. If you can’t find the bill for the sneakers, you’re in trouble. We have to change it all up!

Dr. Peeke, what is the most successful point of your life?

Professionally—when I am touching the largest number of lives out there. Whether on Oprah , on the board of Prevention Magazine , when I’m able to teach (“Teach” is a Latin derivation of doctor.), or when I’m reaching the largest number of people/women out there--giving them a gift of my wisdom and insight. Or, when I’m receiving their feedback.

Are we, as Americans, deluding ourselves that we are fit?

Absolutely, most Americans are not Fit To Live the life they deserve. They live in denial and disassociation.

Could you run for your life? How fast could you get up, if you were by yourself and fell? You could? Do it now.

Do you think you eat ok? Do you eat fruits, vegetables, take a multivitamin and fish oil every single day, religiously?

What about that estate plan? How’s your Roth IRA? Do you have Long Term Disability insurance? Do you want to die in your own bed or in a warehouse?

Are you alert and vertical? Does your house look like a bomb went off in it?

We are unfit as a society today. What has changed us? How have we “morphed?”

The change began with the Industrial Revolution. Inadvertently, we built a society, that puts low quality food on every block in America, in large quantities. Because we drive everywhere, we have a lack of physical activity.

9/11 did not exist 100 years ago. We didn’t have that stuff. The worst crime was being burglarized. Terrorism--we didn’t have that crap!

Weather is bad. Today, there’s crowding. On top of it, the entire family structure is changing.

I’m 51. When I was a kid, there was one fat kid and one kid from a divorced home in the whole school. Now it’s an option. If things don’t work out, “Dump ‘em,” they say.

Here’s the real deal: we’ve created a society with very strange stresses.

We have sophisticated ways of killing ourselves slowly, ie. micromanaging bosses. Our bodies are ill-equipped to handle this. We are made for physical activity.

What is Toxic Body Fat? What causes it and how does it affect the body?

The bottom line is: if you’re looking for a way to play with all this—prescriptive view—rein in the two kinds of fat—menopot fat, which is under the skin against the abdominal muscle wall and the deep fat.

The fat deep inside, the visceral intradominal fat, if excessive, is highly toxic and leads to cancer and cardiovascular disease.

After age 40, a woman is perimenopausal. She is at a point when she’s looking at decreasing good lifestyle habits, becoming sedentary, making poor lifestyle choices, and having hormonal change—estrogen withdrawal. Stress—helplessness and defeat, is associated with this fat and it becomes ten times easier to put on weight deep inside. I hope you’re below 35 inches across the bellybutton. This is very important. Most women are absolutely astounded to find out they are 38 or 39 inches across.

First, you must adapt and adjust to stress, devote your life, become mentally fluid and flex. Or none of it works.

Second, after age 40, pay attention to your nutrition. What goes into your mouth? There are bad things going on inside the mouth. One of most important things to do, rein in total calories. Quality makes the difference. In Quantity—most women get an F-. The body is not as efficient in breaking down calories. Eat less but eat better, enjoy and eat slower, add value to your food.

After crossing the age 40 threshold, I stopped eating rows of oreos. When I want a cookie I eat one hazelnut biscotti with my tea or skim latte. My third point—eat every three to four hours. With smaller, higher quality meals, you’re not hungry at all. You’re satiated and can call it a day. We’re eating too much. We’re packing on toxic fat.

Helping to bring in the waistline, in addition to aerobic exercise, is lifting weights two times a week. It is very important for women to concentrate from the pelvis on up.

One day exercise the chest, shoulders and triceps. The second day work the back and biceps.

If women are heavy, I do not like to see them doing lunges or steps. This hurts the knees. Low impact aerobics, or the elliptical machine burns more calories.

Unlike my childhood, today’s children state that they are ‘stressed out.’ How can we change this?

We need to first help ourselves. They’re taking their cues from us. We have to stop treating our kids like science projects. What are they learning from you? It is usually a significant factor. This is a family issue. The family should be taking itself to a healthy lifestyle.

Dr. Peeke—how is your book, Fit to Live, different and more up-to-date than any other book out?

No one has gone there before. I’m so far out there. In Fight Fat After Forty, the bible of the stress-fat connection, every science study borne me out.

No one has included all five elements. There’s the exercise book, or maybe the financial book. I put it all together.

I tend to be an integrationist. It works.

The main prerogative is womb to tomb.

Mental

Spiritual

Nutritional

Financial

Physical

Environmental

Work it all your life. Once it’s going—it gets easier.

It is never too late. One of my most successful patients is a 70 year old woman. She was amazed when she dropped four inches from her waistline.

Fit To Live is an integrated approach to life.

Just do enough to say I’m Fit To Live to enjoy each category.

Ramp it up— Fit To Live to challenge: Walk the 5K challenge!

Nutritionally –try new recipes, experiment with unusual veggies, new fruits. Have some fun.

In every category: Survive! Enjoy! Challenge!

Dr. Peeke, thank you for your perspective on how to be Fit To Live!

Best-Selling author, Olympic athlete, Runners World columnist, and creator of the Galloway RUN-WALK Method, Mr. Jeff Galloway has a brand new book—Galloway’s 5K/10K Running ( available 9-10/2007).

You’ve written several books about running, and you were a 1972 Olympic athlete.

What was your race?

I made the team in 10K meter run and was an alternate marathoner.

How did you begin running?

As a 13 year old kid, I was fat and sedentary. In school we were required to participate in a sport. I chose winter track conditioning because I heard it was the easiest. Fortunately, after hiding out in the woods for part of practice, I fell into a group of kids who liked to run.

What is the Galloway Run-Walk method that teaches almost anyone how to complete a marathon?

In 1974, I began to teach a community class on beginning running at Florida State University. No one in class had run for at least five years. I divided the participants into groups: beginners--walking with breaks, more advanced—running with walking breaks, and the most advanced group—fewest walking breaks. All finished either a 5K or a 10K race without injuries. This is rare. The walk-breaks allowed them to remain injury-free. Walk-breaks need to come before people become tired. More than 200,000 people over the years have successfully used this method.

I have also designed a whole system, incorporating a “magic mile,” which is a timed mile. The time is converted to a slow training pace; when followed this means no injuries should occur.

Is running good for anyone?

Practically anyone can walk and run. Our ancestors had to run and walk to survive; it was their means of transportation to the next food supply. The constant movement and migration in small groups developed the human traits of teamwork. They were long distance athletes; we are genetically endowed to be able to run.

Psychologically studies have shown that brain development due to aerobic activity, makes the thinking process more direct and efficient; running enhances the ability to use the brain better. Runners have the highest positive attitude traits and the least amounts of depression. Other studies have shown that physical or chemical changes occur after beginning running. You just feel good.

Mr. Galloway, your books are the current best sellers for running. Tell me about them.

I’ve written ten books, two about walking and eight about running, specifically marathons. My original publication, Galloway’s Book on Running, has sold over 600,000 copies, and is the current best seller of all running books. My recent publications are focused on women--The Women’s Complete Guide to Running, and The Women’s Complete Guide to Walking.

How are walking and running different for women, versus men?

When I started running in 1958, the sport was almost exclusively male. Women began to discover running in the mid 80’s. Today 60-75% of new runners are women. I coach tens of thousands and receive over 100 emails daily, most are from women.

Women generally don’t have the competitive urge that men have. It’s easy to get burned out and discouraged when competition is the primary goal. Men tend to be competitive; if they don’t improve their time, many drop out. Women tend to enjoy the satisfaction and achievement they get from running. For them, it’s about keeping life in balance.

Women are also concerned about physical changes in relationship to running: PMS, menopause, menstrual irregularities, bra fitting, running through pregnancy. My book discusses these important issues and lays worries to rest.

Mr. Galloway, are you still a runner?

In my book, Running Till You’re 100, I write about the aging process, and point out how to keep yourself resilient, and moving forward as years go by. Today I’m 62 and my wife, Barbara is 54. We are both still running, three or four marathons a year. I feel as good as I ever did. I have energy, no aches, and sleep only four hours a night. It maintains what I have.

What is your goal as a coach?

My first goal is to reduce injuries to almost nothing. Overuse, due to fatigue causes injuries. More is not better.

Exercise is generic. It enhances how you feel about yourself and improves your life. For every hour of exercise, you can expect to get returned to you, two hours extended to your life. It also adds to the quality and mental abilities during the last 10-15 years of life.

Mr. Galloway, thank you for your time.

Coming Soon--interview with best-selling author Jeff Galloway, Olympic athlete and inventor of the Galloway RUN-WALK Method. He reveals the secret behind his no injury method.  Mr. Galloway also points out the differences between men's and women's running. His new book-- Galloway's 5K/10K Running will be available in stores soon (9/2007)!

Several notable authors prescribe walking for health.  It's an activity that almost everyone can do!  A walking program, moving your limbs up to 10,000 steps a day is even recommended by the U.S. Surgeon General.  Debbie Rocker,
Debbie Rocker
Dr. Pamela PeekeTraining For Life, author offers a listening CD and a Walkvest for improved calorie loss.  Leslie Sansone has a series of walking related titles.  New out this month is Walking the Walk. Greg Isaacs,
Greg Isaacsreknowned Fitness Trainer, has written 10,000 Steps A Day To Your Optimal Weight and its purchase includes a pedometer.  Dr. Pamela Peeke,
who penned Fit To Live, wants us to get moving with "Walking Meditation." 

The key is to walk--at the mall when it's hot, on the sidewalk, in the morning and the evening.  From the rear of the parking lot, up and down stairs, over to a friend's.  Enjoy peaceful places like parks, along a riverfront, or on the beach.  Think tranquil thoughts and improve your mind-body connection, leading to a healthy body and a quiet mind.