Recommendation
Prologue: The Secret to Healthy Living: Staying Younger and Living 20 Years Longer

Part 1
Body and Evolutionary Medicine
“Our bodies are designed to move more.”

Chapter 1
Why do humans get sick?
: The Secrets of Our Body Through Evolutionary Medicine
Tip.
Live like people of old

Chapter 2
Sitting or lying down is a shortcut to ruin.
: The threat of inactivity that adversely affects all body systems
Tip.
Get out of bed right now

Chapter 3
Muscle strength can even reverse age
: The Amazing Effects of Strength Tech
Tip.
Love your muscles anyway

Chapter 4
Your immunity depends on your lifestyle.
: The absolute secret to defeating viruses
Tip.
Get the vaccine called exercise


Part 2
Disease and Exercise
"There's no better preventative or health supplement than strength training."

Chapter 5
Life-Wrecking Back Pain: Surgery Isn't the Only Answer
: Back Strengthening Exercises That Don't Lie
Tip.
Get your sore back moving again

Chapter 6
The cure for knee pain is weight loss.
: What we must do today to walk a lifetime without regrets
Tip.
Walk on the forest path, not on the asphalt.

Chapter 7
The Choice of People Who Beat Cancer
: The Power of Exercise: A Natural Anti-Cancer Agent for Cancer Patients
Tip.
Exercise to Help Your Cells Fight Cancer

Chapter 8
Prevent silent cardiovascular disease
: The cheapest way to regenerate heart muscle cells
Tip.
Do moderate-intensity endurance exercise that your heart likes.


Part 3
Exercise and healthy living
"Build a shield-like body and your life will change."

Chapter 9
Superheroes in your gut create vitality
: The power of consuming 30 grams of dietary fiber daily
Tip.
Train your gut bacteria

Chapter 10
Why don't I lose weight even though I exercise?
: Intermittent fasting and fasting exercise to burn body fat
Tip.
Let your muscles work and your digestive system rest.

Chapter 11
The more you exercise, the younger your brain becomes.
:The magic of exercise that increases the volume of the hippocampus
Tip.
Revive dying brain cells with exercise

Chapter 12
Why do men die before women?
: Bad lifestyle habits that shorten life expectancy
Tip.
Live as much as possible like a monk.

Chapter 13
The mind also needs strength
: Exercise for the Mind, the Healing Power of Meditation
Tip.
Try to relax your mind, which is as effective as antidepressants.

In summary
: The Ultimate Health Master Plan for Body and Mind
Tip.
Extend your healthy lifespan by 23 years

Acknowledgements
Source of figures and diagrams
References

The culmination of 25 years of research by Germany's leading medical journalist.
13 Health Master Plans That Will Completely Transform Your Last 20 Years

The body changes biologically, not chronologically.
Contrary to long-held belief, much of our body's structure is not fixed and has the ability to regenerate and rejuvenate itself.
Diseases that we take for granted as part of the aging process, such as memory loss, joint degeneration, and metabolic slowdown, can be prevented and treated simply by making simple lifestyle changes.
Yet we still misunderstand the human body so much that we often seek medical advice only after our bodies have broken down.


"The Exercise Revolution" debunks these misinformation and outdated beliefs, providing a clear and detailed explanation of what our bodies truly need.
The latest health information, which is continuously updated, and the information and cases obtained by the author through direct meetings with patients, biologists, anthropologists, doctors, professors, etc. are clearly organized into 13 categories.
This book is the culmination of 25 years of research into the body by Jörg Blech, a biochemist and one of Germany's leading medical journalists.


“Our bodies have not evolved to suit modern society!”
The vicious cycle of health problems caused by an affluent and comfortable life

『The Exercise Revolution』, which became a bestseller in Germany upon its publication and was praised as the "ultimate health master plan," attempts a new approach based on evolutionary medicine to understand the body's mechanisms.
This is to show the principle of the human body that we need to eat less and move more.
Entering modern society, humans have been able to easily obtain high-calorie foods, but the price of relying on ultra-processed foods has ended up being a body that accumulates fat more quickly.
Also, the body, which evolved to be advantageous for long-distance movement, is designed to produce energy and delay the aging process of cells when muscle cells are activated, but because we spend a lot of time sitting or lying down during the day, our body's functions are slowing down and aging is accelerating.
The increasing number of diabetes patients in the younger age group is also a result of the body's mechanism for storing sugar for survival in the past when food was scarce, not being able to adapt to the abundance of nutrients.
The author uses these examples to raise awareness that most of the diseases that currently plague the human body are caused by our affluent and comfortable lifestyle.


If you don't move, your body will inevitably break down.
We need to eat less and move more than we do now.
Living without recognizing this is no different from messing with a machine without a proper user manual.
The first thing you need to do to be healthy is to know exactly how your body works.
This book, which illuminates how exercise boosts immunity, prevents brain and heart disease, treats cancer, and lowers the risk of inflammation, will serve as more than just a guidebook, rekindling your ever-wanting desire to exercise.


Inflammation, disease, fatigue, aging, and even cognitive decline
Exercise radically redesigns your body.

Of course, there is no one who does not know that exercise is necessary.
But few people can tell you exactly how exercise can help you manage your current chronic condition.
In reality, even if the hospital suggests drug treatment and surgical treatment, it is rare for them to tell you to come back after you continue exercising regularly.
For example, 10-20% of people over 75 years of age have advanced sarcopenia, a dangerous condition that we have long dismissed as part of aging.
What if, instead of taking joint supplements, they had been prescribed strength training that was tailored to their body and had been consistently doing it?
Not only would you reduce your risk of falling due to muscle loss, you would also be able to maintain mobility and enjoy a more fulfilling retirement.


The book also presents several studies and experiments that demonstrate the relationship between exercise and life expectancy.
A research team in the United States surveyed 315 patients aged 57 to 86 for an average of six years after their cancer diagnosis to find out how often they engaged in physical activity during their free time and how tired they felt.
After about eight years, the outlines of the research began to emerge.
The results were clear.
The number of deaths among physically active and moderately active women was only 12.9 and 13.4, respectively, but among physically inactive patients it was 32.9.
It was a difference of nearly double.
Additionally, it was found that in the case of patients with heart failure, the mortality rate was significantly reduced even if they exercised for just 10 minutes a day.
The story is that even if we don't walk 10,000 steps every day, our bodies and lives can change.
The author therefore intellectually appeals to us to get out of bed right now, and raises a sense of crisis.


Not only that, exercise surprisingly improves brain function.
If you are only actively exercising your brain to prevent dementia, you are only knowing one thing and not the other.
Endurance factors and myokines released when moving muscles protect the brain and increase brain efficiency.
In one experiment, people who did 40 minutes of brisk walking every day for a year experienced a 2% increase in hippocampal volume.
This can also be seen as an indicator of up to two years of rejuvenation.
Isn't that surprising?


Don't let your body get in the way of your life.
Start exercising a day earlier

In this way, exercise revolutionizes the human body and a person's life more than we know.
Our bodies have tremendous flaws and vulnerabilities, but they also have incredible self-healing and regenerative capacities.
If you just put into practice the essence of eating less and moving more, you can perform better for longer periods of time.
Dr. Park Yong-woo, author of "My Body Revolution" and clinical professor at the Seoul Health Screening Center at Kangbuk Samsung Hospital, points out that no matter how much you avoid ultra-processed foods and focus on anti-aging treatment, you cannot maintain brain health, immunity, or avoid sarcopenia if you do not exercise regularly.
That is why everyone agrees that exercise, the panacea, should be prescribed with a more appropriate dosage and method as soon as possible.
What results would you like to see when you receive your body's report card at age 60?

“However, if you start exercising in your youth or middle age, you can create a buffer for your old age.
Adults should get at least 150 to 300 minutes of moderate- to vigorous-intensity physical activity each week, including endurance training (aerobic activity).
It is also recommended to complement this type of exercise with strength training.
Muscles should be trained specifically through strengthening exercises at least twice a week.
“Because muscles are connected to bones through tendons, when you do strength training, your bones are also stimulated and strengthened.” _Page 82

The prescriptions of “Movement Revolution” can be applied to anyone.
It's never too late.
A study conducted in a nursing home with residents up to 96 years old found that high-resistance strength training significantly increased muscle strength, muscle size, and functional mobility.
Some of them have progressed to the point where they can walk with just a cane, without a walker.
So, if you, a much younger person, were to participate in this experiment, what kind of future awaits you? And what kind of life would you enjoy as a result? Another participant in a study on physical activity and life in old age said he goes for a walk every day except on rainy days, adding:
“I can create my own happiness.” He had undoubtedly discovered the master plan for healthy aging.
This book offers the smartest, most affordable, and most effective exercise solution you can find so your body doesn't hold you back from living your life.


Exercise has a groundbreaking effect on the body's mechanisms, preventing various diseases and aging and helping people lead a healthy life.
This book, which awakens not only its medical value but also its asset value, will not only protect your health but also provide the engine of a growth mindset that will help you leap forward into a life where you can achieve more.