The Key to Longevity…Exercise!

When we have been diagnosed with a genetic disease such as Gaucher – many of us feel sorry for ourselves, we feel stuck in a pattern of pain, distress, scared, worried about what the future will be like living with various complications from the disease. But in order to achieve a long healthy life – we must exercise. Period! It’s known that exercise releases the wonderful hormone called endorphins. The release of endorphins helps to make us feel good about ourselves. It also helps to relieve stress and pain.

One thing we all have to remember is that there is no cookbook exercise program that is going to work for everyone. We are all so different. An exercise program can be eclectic – taking exercises from various sources and altering them to adjust for your body.

However, the following guideline may make your exercise experience more successful.

Warm up before you perform a cardio exercise and weight training. Warming up helps to loosen your muscles and decreases the chances for any potential injuries. A good warm up is walk (low MPH and low elevation) on a treadmill for 10 minutes. Or go on a stationary bike for 10 minutes (low resistance). You don’t want to warm up at the same speed you would when you’re actually performing the cardio exercise.
Cardio exercises – any activity that raises your heart rate for a sustained period of time – such as walking outdoors, walking on a treadmill, biking. It is recommended to do this type of exercise 3 to 4 times weekly for approximately 20 to 30 minutes. Keep in mind to calculate your target heart rate. The simple formula is: 220 minus your age and multiply it by .75. That equation will keep you at a good level to increase your metabolic rate and enhance oxygen throughout the body.
When you are weight training do 2 sets of each exercise. The weight should never be too heavy – or too light. You will benefit more from the exercise if the resistance is a slight challenge. I suggest 12 to 20 repetitions 4 to 5 times weekly.
Exhale (through your mouth) during the exerting part of the exercise and inhale (through your nose) during the relaxation.

The following is an example of one of my workout programs:

Warm up on the treadmill for 10 minutes (2.5 MPH at elevation 1.5%) – then I stay on the treadmill for 10 more minutes increasing the MPH to 3 and elevation to 3%. Cool down is at the remaining last minute – 2 MPH and elevation 1%.

Once I get off the treadmill I go on the rower for 10 minutes.

Then I incorporate my core exercises:

	1.	Modified Sit Ups: lie on back, knees are bent, knees are together, hands beside head, thumbs behind ears, raise head and shoulders up and down – pushing the lower back into the floor…20 times / 2 sets.

	2.	Modified Sit Ups II: same position however now the hands are overlapped at the base of the head, elbows up towards the ceiling, knees together, slowly curling my body up as I raise my head and shoulders up off the floor – pushing my lower back into the floor – holding that position for 3 seconds…20 times / 2 sets.

	3.	Plank: lie faced down on mat resting on the forearms – palms flat on floor, push off the floor raising up onto toes and resting on the forearms and elbows, back is maintained flat and straight from head to heels – maintaining tight abdominals, buttocks remain down aligned to the back…hold position for 20 to 60 seconds / 2 sets.

	4.	Stability Ball Abdominal Crunch: sit on stability ball (I use a 65cm), walk feet out as the lower back is supported on the ball, legs are hip width apart, hands beside head, elbows flared out, chin is tucked slightly as if there is a tennis ball between my chin and chest – slowly raise the head and shoulders up exhaling through the mouth – then slowly lowering to starting position inhaling through the nose…20 times / 2 sets.

Stability Ball Punching: sit on ball, feet flat on floor, legs are hip width apart, lean back slightly keeping the abdominals tight, hold onto 5 lb. dumbbells in each hand, punch forward alternating arms – palms face inward with thumbs up…20 times with each arm then turn palms down for another 20 times.

This entire workout may take approximately one hour. I make certain I stretch at the end of my routine. I perform hamstring, calf, and shoulder stretches. I will share a litany of stretching exercises in the next article. Stretching at the end of the routine is a wonderful way to prevent injuries – as the body is warmed up and blood flow has increased throughout the muscles, tendons, ligaments.

The above outlined exercise program has incorporated cardio, core, balance, and strength training. And endorphins are automatically released!.

Please keep in mind if you desire to start any exercise – you must discuss it with your physician first.

Here’s to a healthier and fitter longevity!.

Back to exercise main page.

Disclaimer | Privacy Policy | Return Policy

National Gaucher Foundation
2227 Idlewood Road, Suite 12
Tucker, GA 30084
800-504-3189