Step 7 – Exercise

One of the most important components of the TRANSCEND program, exercise is the closest thing we have to a magic bullet against aging. Fighting stroke, lowering cholesterol, strengthening the bones, toning the body and boosting the brain are just some of the benefits.

Ray & Terry recommend integrating three types of exercise into a complete regimen to help you live longer. By including all three types, you will build strength, endurance, tone, flexibility, and resistance to disease.


Virtually every cell in your body benefits from this type of exercise. Not only does aerobic exercise improve and maintain cardiovascular health, it is especially beneficial to get rid of abdominal fat and is also one of the best ways to increase your natural supply of endorphins to make you feel good.

Ray and Terry offer a number of tips, resources and a sample routine for including aerobics in your personal program.


Individuals who don’t include strength training will lose as much as 40 percent of their muscle mass between 20 and 80 years of age. To maintain hormonal balance, bone and muscle mass, protect joints, and allow you to eat more but weight less, strength training exercises are essential.

Tone more than your glamour muscles. Focus on functional exercises to keep yourself looking and feeling great, plus avoid those surprise injuries. You can have it all—good looks and good fitness.


Often overlooked, flexibility training should not be skipped. Stretching your muscles helps reduce your risk of arthritis and maintain full range of motion. Plus, stretching just feels good and calms the body after more strenuous exercise.

Check out our flexibility section for pictures and instructions on this important physical activity.


How many calories do you burn cleaning the house versus running a mile? Try these health calculators to get an estimate.

This exercise guide discusses the many benefits and options, and makes suggestions on starting an exercise regimen.

Quick Tip

Take a thirty minute walk today and then spend five minutes stretching out your legs. That will put you one step closer to greater fitness.


Go to Step 8 where we discuss New Technologies.

Previous article Step 6 – Calorie Reduction
Next article Step 8 – New Technologies

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