They  increase your entire immune system  that fights off all infections as follows:

T-cells, endorphins, serotonin, Growth Hormone, Interferon Gamma. Laughter and exercise also improves your circulation and muscle relaxation. Laughter and Exercise decreases stress hormones which are cortisol, epinephrine, and nor epinephrine. (fight or flight hormones)

The magic of Exercise is Moderate Intensity is BEST. Moderate intensity exercise allows your body to burn off stress hormones as they are generated ( feels good). Moderate exercise lowers your heart rate, lowers your blood pressure, lowers your respiratory rate, lowers your lactic acid. Exercise also produces endorphins which actually are your feel good hormones . Exercise is a natural painkiller similar to opiates WITHOUT any bad side effects. There is no such thing as a $$$ tree, but exercise is really a feel good tree.

A really intense exercise program actually increases your heart rate, increases your blood pressure, increases your respiratory rate, increases levels of lactic acid. It is really important to work with your body’s own ability level and gradually increase your program as your body improves. Remember we all crawled before we walked and walked before we ran.

There are 3 types of exercise needed by all generations.

Aerobic Exercise

Walking, biking, jogging, dancing, skating, swimming, rowing are some forms of aerobic exercises. For those who cant walk all of these can be done in a sitting position in our health club for those just beginning to exercise. These exercises should be3- 5 days a week lasting 20- 60 minutes including a warm up and a cool down. Start with 5- 10 minutes just moving and increase as you can.


Weight machines, free weights, rubber bands, medicine balls, body weight exercises.  We recommend working with your doctor for any restrictions. We strongly recommend working with a trainer who understands health and wellness and disabilities. Knowledge of health and wellness and disease processes is paramount to prescribing a SAFE strength program.  This should be done 3 x week , not back to back days, and involve 1-3 sets of 6-12 exercises  covering the major muscle groups. Moderate intensity again is best to start. Strength training rebuilds bone and muscle loss caused by aging and inactivity. It is NEVER too late to start. We have 95 yr olds just starting.

Flexibility Exercises

Stretching exercises can be with or without bands, balls, yoga, tai chi, and stretching classes.  We have many stretching and flexibility classes included with memberships in our club. Find something you like and START MOVING your body.

Don’t forget Proper Nutrition. Eat the right foods. Eat healthy small balanced meals to stimulate those feel good neurotransmitter producers of dopamine and serotonin.

Plant foods that increase dopamine and serotonin are dark chocolate 70% or higher, blueberries, nuts and seeds including walnuts, hemp, chia, pumpkin seeds, brazil nuts, cruciferous veggies like broccoli, cabbage, sauerkraut, kale, collard greens, brussel sprouts, and cauliflower.

The best animal products are wild caught salmon, grass fed beef, lamb and bison, pasture raised chicken and turkey, pasture raised eggs, and raw fermented dairy from 100% grass fed cows, goats and sheep.

To complete our Spring Training

Find a reason to be grateful every single day

 Share kindness, Make someone happy, do something for someone else

Soul food is very important, prayer, meditation

Peace and joyful Music heals your mind

Don’t forget deep cleansing breaths

Make sure to have a great big Belly laugh everyday.

BE HAPPY you are loved

Visit Miracles Fitness online at For more information call 609-886-7070.

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