Hello,

I trust you're safe, fit and well.

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Moving your workout outside can magnify its benefits, not only for thinking but also health, happiness, fitness, and motivation - see item #2.

As we age, our immune system weakens making us more vulnerable to infections. Therefore, finding ways to strengthen and support our immune system is crucial - see item #1.

⭑ Regular strength training is vital for a healthy immune system ✔
⭑ Exercising in green spaces contributes to better longevity outcomes ✔
⭑ Perhaps unintuitively, lower heart rate variability is associated with poor health ✔
⭑ The uncommon best at-home immune-boosting strength-training exercise ✔

01 Strength Training Strengthens Your Immune System Too​

Many people are unaware of the connection between strength training and the immune system.

⇒ Strengthening the immune system is crucial for your overall health and longevity.

Our immune system can weaken as we age, making us more vulnerable to infections and other health issues. Therefore, finding ways to strengthen and support the immune system is crucial, especially with Covid still active.

Research has shown a strong association between our muscle mass and a strong immune system. Muscles produce cytokines, which are proteins that help our immune cells communicate and function effectively. Regular strength training increases the production of cytokines and enhance the number and function of immune cells in the body.

On the other hand, declining muscle mass and strength and mass has negative outcomes on our immune system. As we age, we tend to lose muscle mass (sarcopenia). When muscle tissue is lost, body fat increases. This changes the otherwise healthy balance of fats in the blood and can lead to serious conditions such as stroke and heart attack.

Furthermore, the increase in body fat alters sugar metabolism, which in turn increases the risk of obesity and diabetes and high blood pressure. Strength training helps manage blood sugar levels and lowers insulin levels.

In summary, muscle mass plays a vital role in producing cytokines and other immune-related proteins essential for a robust immune response.

What this means for you: Regular strength training exercises are vital for a healthy immune system. There is one particular at-home exercise that will give you the most bang for the buck and isn’t one of the usual suspects e.g. planks, lunges etc. See my item #4 below.

Related: ​This One Exercise Will Reshape Your Body And Your Brain, If You’re Game​

//

02 Why An Outdoor Workout Is Better For You Than Indoors​

A new study found that green exercise, physical activity done in nature, can improve your working memory and concentration substantially more than doing the same indoors.

⇒ I'm a big fan of getting out doors as often as you can, especially if you get the sun on your face, wind in your hair, and hear the wind, sea or surf.

The natural world encourages even the jumpiest among us to relax, slow the onslaught of internal ruminations, and let our whirring brains quiet, providing "soft fascination" that holds our attention without demanding constant intellectual processing.

That said, the article is a bit of a beat-up. It was simply a toy study with 30 students who were asked to walk for about 15 minutes on alternate days either inside a building or outside on leaf-canopied paths. They were then tested on their working memory and ability to focus.

So it was hardly a "workout" and it was an unreliable sample size. Nevertheless, the findings certainly align with my experience of the benefits of getting outdoors often.

What this means for you: As we get older, getting outside regularly benefits your mind and spirit, and this in turn motivates you to look after your health by exercising and eating well. Actions:

1. Incorporate outdoor "green exercise" into your daily routine, even for just 15 minutes.
2. Opt for greener, untrammeled environments, like parks, forests, beaches, trails or similar spaces, away from commercial districts, downtowns or busy spots.

More specifically:

• Find a nearby park or natural trail where they can walk, jog, or run (I'm blessed with a cliff-top running trail just 300m from my home).
• Join a fitness group that focuses on outdoor activities such as hiking, biking, or outdoor yoga.
• Set aside a specific time for outdoor workouts, and make it an integral part of their daily routine.

Or just go and sit on a rock by the sea and listen. You'll feel the difference if you can keep it up for a week or two.

Related: How To Find Purpose In Your life Without Feeling Like You Are Endlessly Chasing Your Tail​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

//

03 Why is High Heart Rate Variability A Good Thing?

I'm not linking to a specific article for this item. I'd just like to provide you with an overview of a topic that I will address in detail in a future Newsletter - Heart Rate Variability (HRV), more specifically, why a higher HRV is a good thing (to a point*).

When we see our doctor, they usually measure our blood pressure and heartbeat. They would get a much more informative insight into our health if they measured our Heart Rate Variability. They don’t measure HRV because it requires tracking over time - minutes, hours and days.

However, many wearables now track HRV. So what does it tell you? A lot! Low heart rate variability is a sign of current or future health problems, such as diabetes, high blood pressure, heart arrhythmia, asthma, anxiety, and depression.

When our heart is beating at "60 beats per minute", it is not beating with precisely 1 second between each beat. The time between each beat varies in response to the millions of signals from our body and our brain to our heart.

The more responsive our heart the more it is able to play its role in keeping our entire complex set of systems in perfect balance - from our blood pressure to our digestion, to our immune response, to the health of our skin.

When we are stressed, medically or mentally, the heart lowers its head, shuts down its responsiveness, and regresses into a dumb backup mode of just pumping out blood in a very regular pattern - in the style of an automaton. Hence a low HRV.

⇒ Knowing and tracking your HRV will give you insights into how your lifestyle impacts your future health.

*To a point: heart rate variability can sometimes meet the criteria for sinus arrhythmia, but it is not necessarily a cause for concern on its own e.g. when sinus arrhythmia occurs as a result of breathing, it is considered a normal reflex of the heart and circulatory system.

What this means for you: Invest in a wearable gadget that can track your HRV, such as a smartwatch or fitness tracker. In an upcoming newsletter, I will explain how you can use the numbers to identify patterns and to make lifestyle changes which will reflect in an improved HRV.

I use a smart ring, the Humanix ring, which is similar to the Oura ring, and most fitness trackers also record HRV.

Some authorities are calling out HRV as "the ultimate indicator of longevity", so check Amazon and see what you can find on special.

Related: I Started Trail Running At 70. Besides Being Bitten By A Dog I Love It​

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04 The Best One Strength-Training-At-Home Exercise

Our exercise of the week is... resistance band squats.

As you know, a comprehensive strength training program can have immune-boosting benefits as well. But most people aren’t so keen on resistance training, or you may be bored with the usual recommendations.

⇒ If you had to choose just one exercise you could easily do at home and which is more interesting than the regular recommendations, what would it be?

Ideally, we want to work multiple muscle groups and vary the intensity and volume of our workouts, as this will best stimulate the release of cytokines and other immune system cells that are important for our overall health.

If we choose just one exercise then it has to be one which activates as much of our muscle mass as possible. This rules out such exercises as bicep curls or shoulder presses as they only engage a small proportion of our muscle mass.

Therefore the one exercise has to engage our posterior chain, and in particular the lower back, glutes, hamstrings, and calves. That's where our greatest skeletal muscle mass lies. Therefore, it has to be related to squats or deadlifts.

What this means for you: My recommendation for you is resistance band squats.

The resistance bands lift the value to another level compared to simple bodyweight squats. They are safer than normal weighted squats because the resistance is lowest when you are low, and you won’t feel like your knees are about to give out.

In addition, the bands concurrently exercise your upper body. That's why this one exercise is a great way to get started to rebuild your overall muscle mass and strength.

Among resistance band exercises there is a range from those very effective without risk of strains or overbalancing, and those which pull you in strange ways and might end up injuring you. Here are two which are equally safe.

Check this excellent video at 4:55 click here, for Two Band Squats, and here at 6:36 for Loop Band Squats.

The Two Band Squats (R) are easiest to start with, and when you are confident and a little stronger move to the Loop Band Squats (L). I do the latter every day as part of my usual exercise routine.

The explanation on the video is excellent and everything you need to know to get started. However to get the most from these exercises you should pay close attention to your form:

1. Point your toes slightly outward.
2. With a straight back, lower your hips down and back, while keeping your chest up and your knees tracking over your toes.
3. Push back through your heels to stand up.
4. At all times you have a straight back and are upright, not leaning or falling.

To maximise the effect on muscle growth and strength, you should vary the intensity by gripping the bands higher, lower or wider, or by using different strength bands. Then, rotate over 3 weeks:

1. Week 1, do 3 sets X 6 reps with a moderate resistance;
2. Week 2, do 2 sets X 4 reps with a heavy resistance; and,
3. Week 3, do 3 sets X 12 reps with an easy resistance.

You will find that after a few weeks you feel stronger, more upright, feel more stable, and possible reduced pressure or pain in your lower back and hips.

And, your immune system will be getting a boost.

Good luck.

Related: The Surprising Way Hip Flexors Pull You Down Into An Elderly Stoop And ​Shuffle, And How To Avoid It​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: How Many Pistachios Should I Eat For Sleep and When?​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@bodyagebuster.com

'4 Most Valuable' is a weekly newsletter from Walter Adamson. If you like it, please forward to a like-minded soul. Someone forward this to you? You can subscribe from this page.

Resources for you:

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​The Exact Slow Pace You Must Run and Cycle To Max Fat-Burning​

​As You Age Pistachios Can Help You Sleep Better​

​How To Keep Your Weight Off With Daily Walks — 5 Fun Level-ups That Everyone Can Do​

​Vitamin D Is Free Yet We Don’t Get Enough And Our Health Is Suffering​

​This One Exercise Will Reshape Your Body And Your Brain, If You’re Game​

​​Brain Health Is Boosted By Eating Less, Often — Here’s How To Start​

​Skipping Breakfast May Make You More Likely To Develop Diabetes - Research​

​​Measuring Your Waist Will Tell You If You Are On Your Way To Diabetes​

​​Rebuilding Your Fast-twitch Muscles Doesn’t Require Fast Movements. Rebuild Your Balance in 2 Minutes Daily​​​

​Dizziness And Cataracts - Is There A Link?​

​How To Get The Health Benefits Of Black Tea - Even If You Don't Like Drinking It​

​How To Walk Better (And Undo The Damage Of Treadmills)​

​I Started Trail Running At 70. Besides Being Bitten By A Dog I Love It​

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​Why Walnuts Lower Heart Disease and Help You Sleep Better​

​Are You Ab-Wheel Rolling To Back Pain? I Was — Not Now​

​Holy Mackerel! Researchers Confirm Walnuts Help Your Muscles Stay Stronger Helping Live Longer​

​Walking Backwards Benefits So Much More Than Your Knees​

​How To Sleep Better And Recover Like Elite Soccer Players​

​The Surprising Benefits of Black Tea Daily​

​How To Go From On-knee to Full Pushups, and Reap The Benefits​

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