Two Free-of-Cost Vitamins for Immunity, Longevity, and Health Span
What is the secret to immunity, health, longevity, and lifespan? There are no magic pills and every pillar of your lifestyle matters. But there are two powerful vitamins that I want to write about today. Many of us do not use it as freely as we should. What are these vitamins? Vitamin E (Exercise) and Vitamin N (nature). How do you use these? Find out.
Vitamin E (Exercise)
Everyone knows the importance of exercise, yet many of us struggle with it because we do not make it a priority. Exercise isn’t good for you just because I am saying it is. It is what your body needs. It is what trillions of your cells need for blood circulation. Most functions revolve around blood circulation. Like I always say, what we don’t use, we lose.
When it comes to exercise, most of us put ourselves in a box. We think of exercise as hitting the gym, intensive workouts, sweating buckets, popping protein supplements, and extra effort.
Let’s change that word from exercise to movement to rewire your mindset.
Ask yourself: How can I build more movement into my life?
Every day I wake up to queries asking, “Hey Luke, how do I live longer? Should I take NMN, spermidine, or quercetin?” And every time, I ask them a simple question: How many days a week do you work out?
Many of them say, “I need to start working out.” Here’s your answer. Get your fundamentals right. Do this first because all your supplements are useless without exercise.
There are people every day who send me pictures of the supplements they’re on but do not work out or move. I’m going to cut to the chase. Your supplements can’t do for you what exercise does. People are so focused on shortcuts and instant gratification that they fail to see this.
Even if you’re in a wheelchair or bedridden, movement can be personalized. Work with your physiotherapists to learn more about these.
The point is that we need to create movement, in whatever way possible. I am not asking you to go on a one-hour run if you don’t want to. But reflect on how you can move more.
Can you walk more? Can you challenge your muscles, mobility, flexibility, and cardiovascular health? Whether you want to dance, walk, lift weights, or try calisthenics – it is your choice. Some of you love trekking and hiking, do it. It is also great for you. Get that body moving.
Sitting is the new smoking
Most of us are spending more time sitting and in a sedentary state. If you ever use a calculator, you’ll be surprised at how much you sit and how often you are sedentary. The human body is designed to move which is why we have joints, tendons, ligaments, muscles, and tissues. These are not meant to be used once in a while. The more we use them (not overuse), the better.
No matter what age you are at right now, start today.
Don’t wait till you get 40s or 50s to do this. Your cells, bones, tendons, ligaments, muscles, and tissues need movement today, not tomorrow. Not after you get a promotion, have a baby, make too much money, or get famous.
Every day, trillions of cells in the human body are working for you or against you. Make a smart choice. Your organs do not take a break. Your brain and heart are constantly working too. If you need to keep your blood circulation moving, you need to move more.
What if I am skinny and don’t need to work out?
Skinny fat vs. overweight healthy phenomenon
Look around. The most sedentary people you know will have health issues. But sometimes just because a person looks healthy outside, doesn’t mean they are healthy inside. This is where learning through observation comes in.
In our practice, we meet skinny people who are seriously unhealthy. Many thin men and women who are conventionally considered good-looking or eye candy have severe issues. They can be skinny-fat. Thin on the outside, but fat inside. Emotionally broken down and chronically stressed.
At the same time, we also meet some overweight people who can be extremely healthy. How many of you know people who are overweight but whose blood parameters are clean? No insulin resistance, no major health issues.
Just because you carry muscle doesn’t mean you’re fit. Is mind, body, and spirit fit?
We need to shift the paradigm of thinking that skinny is healthy and overweight is unhealthy. Both of them come with their pros and cons. I’m not saying if you’re overweight, you shouldn’t do anything about it. Do what you can to reach your healthy weight. Many overweight people work out every single day and are fit. On the other hand, many skinny people think, “Hey, just because I don’t put on weight I can eat what I want and I don’t need to move.” That’s the attitude we need to change.
Learning from kids
Everyone requires exercise and movement. Look at infants. They start to crawl and are always so active. So are young children. They are naturally active. It is what keeps them healthy. If you have a child, my first question is: Is your child active? Simply knowing this is good biofeedback. If your child is not active, it could be a warning sign.
You could be sitting, making money, and attending meetings all day. Make that money but also make time to move.
The Lamest Excuse
The lamest excuse today that people give is: I do not have the time to work out. I don’t say lamest in a disrespectful or derogatory way. I say the lamest because I want you to feel lame if this is the excuse you use to miss your workout.
Like I said, nobody is asking you to work out for 1 hour. Do micro workouts if you can. Walk 15 minutes in the morning and the night. You’ve got 30 minutes, that’s a start. Try a 4-minute Tabata. The options are endless. Do 15 to 20 minutes of quality workouts a day. We must feel the pinch of missing a workout before we feel the pinch of disease.
It is the lamest excuse for you to tell your children, family members, or friends that you do not have time to work out when you have all the time in the world for things that are not important. You have a choice or an excuse. Stop comparing yourself to others, “Oh, but he/she/they do a one-hour workout, I only have 15 minutes. So what? Do it.
Another big excuse is: But Luke, I am always on the go and travel a lot. So what? Travel and work out. You are not traveling 24 hours a day. Your flight may be a couple of hours or maybe a 14-hour, 16-hour, or maximum 19-hour flight if you are traveling to South America from India. If you have a layover at the airport, the easiest thing you can do is clock your steps. Find a way.
Many people say, “Abs are made in the kitchen.” Yes, nutrition is important but exercise is equally important.
Is all that money making you lazy?
In the last 13 years, the longest-living healthy people I have met are those who are active. People at 95 years old – cycling, walking, doing their chores at home. And then we have people cutting out big fat paychecks who have a house help to get the TV remote, pick up stuff when it falls on the floor, open their home and car doors, make their bed, and whatnot. It is ridiculous. Have domestic help, if you need but don’t let it make you lazy.
I have an amazing maid who helps me make my meals. I need that help because I’m busy and want to eat home-cooked meals even when I work. But my house help doesn’t do everything for me. Start doing little N.E.A.T movements (know more about them here).
It is disappointing to see people who have health but don’t want to move because their egos and pride make them kings and queens, where they have a chaperone chasing after them doing every little thing. Now of course, if a man is opening the car door for a lady, that’s beautiful and chivalrous. But if you need someone to carry your bags from your door to the lift, that’s sheer laziness and absolute sloth. I have seen people going to the gym where their helpers carry their yoga mats and water bottles.
Build more movement. Try incorporating Vitamin E (Exercise) every single day. Use Sunday as a rest day. But what stops you from going for a walk outside?
It brings me to the next vitamin. Vitamin N (Nature).
Vitamin N (Nature)
We forget the immense healing power of nature. Most of us don’t go out of our way to spend time in it. Sure, if you are living in a bustling city with no parks or gardens or open spaces, I get it. But you can still get a beautiful sunset and sunrise by your balcony or window sill. You can take a walk in the open air. Try to get exposure to nature in any way you can.
Blessed are those who stay in places nestled in nature. Yet, many shut their windows, blast their air-conditioners, and refuse to step outside. Each of us needs to use this beautiful and free healing tool called nature.
Combine the power of Vitamin E and N!
Exercise in nature. You may have a treadmill at home. But what stops you from taking a walk outdoors? Get that double benefit. Nature heals. It makes you feel, think, and act differently. Nature massively and positively influences the internal environment in your body. It’s great for your emotional health, too. Sit by your window with your eyes closed. You may hear 100 blaring horns but try to find that one bird chirping.
Walk, walk, and walk
I always tell people the easiest thing to do is walk. If you have two legs and good health to walk but still don’t use them, it’s a shame. Other people wish they had their joints working well so they could walk. Remember, what you do not use, you lose.
Take the simple example of the door of a cupboard. If you don’t use it, it starts to creak. You need to oil it to work. Similarly, you need to oil your joints by using them and walking.
Yes, money matters. But so does movement.
We think making money is more important. Yes, it is crucial. I know it is to me. I have a livelihood, family, and dreams. But what is more important than that is my health. And it’s up to us to take that personal responsibility to find the middle ground.
So many mums tell me, “I am on my toes all day, Luke running after my kids.” It is a good thing. It is better than numbing them with an iPad and making yourself sedentary. Activity is good for us. Make time for it. Even if you are the busiest person in the world, you can still find 20 minutes to get quality movement.
You can be a billionaire with all the wealth in the world, but if you do not have your health, your success has no value.
Attitude is everything
What matters is the attitude you wear every single day. All of us have busy days. My team members have days with back-to-back patients. But we still make time to get movement, whether it is a 10-minutes, taking our calls while walking, or doing micro workouts (push-ups, jumping jacks, lunges, etc.) between consults.
Don’t live in a box. You don’t have to go to the gym or have fancy equipment. You can still do simple home workouts at home, in a hotel, at the airport, wherever you are.
If you are low or depressed, I know it can be difficult, but try to get yourself moving. It will make you feel better. Exercise and nature are natural antidepressants. Try them.
Add movement and nature to your life for longevity, healthspan, and lifespan. Do this well.
How do you add movement to your everyday routine? Tell me in the comments.
Need personalized guidance to make movement a part of your lifestyle and begin your fitness journey?
Set up a one-on-one consultation with our integrative team of fitness experts. Get in touch with us by writing to consults@lukecoutinho.com, on WhatsApp, or call 1800 102 0253.
Know more about our holistic wellness programs here.
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