Four Most Valuable [4MV] Weekly Tips For Living Longer Better | Newsletter

4MV #224 Unfitness: how to craft a healthier you ✔ one day at a time

Published 2 months ago • 6 min read

⭑ Unlocking fitness with unfitness ✔ small choices, big impact
⭑ Being mindful of caffeine matters ✔ Why energy drinks are being banned
⭑ Don't let skipping training over Xmas frustrate you ✔ Make it positive
⭑ Little things add up - stack this simple exercise ✔ Twelve weeks 3 times weekly

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



Not tall enough?

Men having their legs broken and "extended" is apparently a booming business! Extended by from 6 to 13cm. Being 10cm taller would make me 174cm, which I doubt would change my world

And unlike cataract surgery, you can't have one side done and see how it goes.

I'll stick with my current legs. I'm planning to run 5km daily for the next 6 weeks and I need them intact!!

For the festive period, I'll be taking a break and visiting my hometown for my sister's 90th birthday party. The newsletter will resume on January 21. Wishing you all a safe and happy holiday season.

Countries are lining up to ban drinks with super-sized caffeine hits. This is good news if you are older. Here's why - see item #2.

Overthinking fitness stops more people from getting fit then just having this one simple goal - see item #1.


01 Unfitness Is Your Secret to Getting Fit

Unconferences are participant-driven, as opposed to a conference committee. Unschools are led by the "born to learn" students rather than a curriculum committee.

Getting fit is complicated if you listen to everyone at the gym or watch too many Instagrammers and TikTokers.

True unfitness isn't about complex workout trends or knocking yourself out with supersets. It's about simple, daily discipline - making small, simple choices consistently every day.

⇒ Unfitness is about you organising yourself to have a slight edge every day, which takes you on your journey to fitness.

What this means for you: Avoid "zero" days - days with no activity.

Even a short walk beats doing nothing. Over time, these slight but consistent efforts add up, shaping your unfitness journey.

This approach empowers you as the orchestrator of your unfitness journey.

⇒ Find what fits your lifestyle, set a reminder, set a goal, set whatever makes you avoid a "zero" day.

Then, if you can do it for one thing, you will become better at doing it for other things that matter in your life.

Related: ​The Countdown - How To Start Exercising When You Can't Get Started​


02 When Older, Caffeine Messes With Our Metabolism Longer

The Panera Bread "Charged Lemonade" deaths have shone a light on the sweet caffeinated drinks industry. It's been around for a long time, in fact, since Coca-Cola was pinged for excessive caffeine in 1909 by the US Department of Agriculture.

Governments are acting. Canada has outlawed Panera-Bread style drinks. Lithuania, Latvia, Turkey, and Poland have implemented a general ban on the sale of energy drinks to under-18s, with the UK about to do the same.

The risks from these drinks are more severe as we age. Caffeine blocks the sleep-promoting effects of adenosine, which is why we feel more alert.

This temporary boost, however, can backfire, potentially causing anxiety, fatigue, and sleep disturbances.

What does this mean for you? As we get older, our sleep quality usually declines, and greater fatigue and more anxiety are not unusual.

While a standard coffee has a moderate amount of caffeine, energy drinks often have alarmingly high levels. Additionally, these drinks frequently include other stimulants like B vitamins and L-carnitine, creating a mix that could disrupt several body systems.

Over time our body's ability to process stimulants and recover from their effects is diminished. Excessive caffeine can exacerbate issues like high blood pressure, insomnia, and anxiety.

It is important to be mindful of the cumulative amount of caffeine you consume throughout the day and to avoid excessive doses.

⇒ The high caffeine levels and additional stimulants in many energy drinks make them a less suitable choice and a riskier one for our health.

Related: ​Drink This Many Cups Of Coffee Daily For Better Health​

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


03 Xmas Time - Don't Sweat the Days Off - Let Them Pass

Xmas changes our routine, making skipping workouts or indulging in festive treats easy. These changes can weigh on your mind if you are diligent about your exercise and diet. They shouldn't, but they can make you feel guilty.

This is a problem because once feelings of guilt or failure creep in, people often give up. It's said that 50% of people who start an exercise program quit due to feelings of guilt or failure.

But the holiday period doesn’t have to derail your health-fitness journey. It's perfectly OK to adjust your usual routine or even give it up for a while. Think of your usual routine as a guide, not rules to live or die by.

What this means for you: Focus on what you can realistically achieve during this period. Maybe it’s a shorter workout, a brisk walk, or just enjoying food you would not otherwise eat.

Find a balance between what you are "missing" and how to substitute something else and make it a positive experience. Leave the guilt behind, knowing that you will get back on track.

And as the new year approaches, you can gradually return to your regular exercise patterns, refreshed and ready. Let this season be a reminder that fitness is a journey, not a destination, and every step counts, no matter how small.

⇒ The worst thing you can do is try to catch up on your exercise, as this often leads to injuries and fatigue from overtraining. If you're consistent when you get going again, you'll catch up pleasantly quickly.

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


04 Simple Step-Ups With A Twist - Will Make A Difference

Our exercise of the week is... asymmetrically weighted step-ups.

For the last newsletter of 2023, I've chosen a simple exercise that, after you do it 3 days a week for 12 weeks, you will be stronger and more stable - step-ups.

Step-ups are a great exercise that work the big muscles in our legs, such as our thighs, butt, and inner thighs. They can help make our legs stronger and more toned.

⇒ Because they get our body working on multiple levels, step-ups challenge our lower body strength in ways traditional exercises like squats and lunges don't.

The benefit comes from the compounding effect - doing this simple exercise consistently. Don't stop after 12 weeks.

In this case, we will hold a weight in one hand while doing the work.

Research (2019) found that 12 weeks of this type of exercise 3 times a week made a measurable difference in seniors' stair climbing power and lower limb power.

By adding asymmetric weight, the step-up requires a greater sense of concentration, awareness, balance, and core muscle recruitment and delivers more bang for the buck.

What this means for you: To do a step-up, you'll need a step, or equivalent, and a single weight - a dumbbell, bag of rice, the cat?

  1. Stand in front of the step, holding a weight in your right hand.
  2. Pushing primarily through your right foot, lift your left foot up onto the step.
  3. Make sure your left foot is planted entirely on the step and now lift your right foot (the weighted side) up onto the step.
  4. Now step back down with your left foot, and follow with your right which brings you back to the starting position.

Keep your back straight and your abdominal muscles firm.

Do 10 reps and then change the weight to your other side, and remember to lead your step up with the other leg. Do 2 sets leading with the right foot, 10 reps each, and 2 sets leading with the left foot, 10 reps each.

Here's a video of the movement without the weight.

⇒ The most important tip is, for each set, to lead the step up and step down with the same foot and keep the weight on the opposite side.

TIP: if you are confident and have good balance, go more slowly, and you will feel the extra effort throughout your lower body.

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: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods

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Four Most Valuable [4MV] Weekly Tips For Living Longer Better | Newsletter

​"I empower mid-life men and women to make the choice to live as actively and as independently as they can, for as long as they can", Walter Adamson Get access to my weekly research that I don’t share elsewhere. “My wife and I both read your articles each week, and I have to say there is so much confusing data out there, but yours is a great source, well researched, scientific and always relevant.” — Steve Ridgway, subscriber.

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