⭑ Muscle strength and flexibility ✔ healthspan secrets #1 All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Research and data. This week, I observed the impact of a COVID vaccination on my "readiness to train" - in other words, my body's capability to adapt to the metabolic stress of training. This is data, I'm yet to understand how to best turn it into information. The vaccination weakened my ability to tolerate stress and delayed my normal recovery. I usually get back up to a level of 7 or 8 after normal training. I'm interested to see how long this Covid effect holds my training intensity back. You might notice that the earlier part of the graph was not especially high, as I was training for an event (circled), and I may have overdone it a little. In any case, I won the event for my age group, a cross-country 6km run in wet, longish grass. Coming to research, this week's newsletter has a different format from the usual one. I researched the most recent research establishing causation between fitness, flexibility, nutrition, cerebral fitness, and healthspan. Three topics were dominant in what I found: (1) maintaining muscle mass and flexibility, (2) specific dietary changes, and (3) specific steps necessary to improve cerebral fitness. // 01 Maintaining Flexibility and Muscle Strength (Healthspan Secrets) Maintaining flexibility and muscle strength is one of the BIG 4 or 5 keys to improving your health span—the length of time you live in good health, free of chronic diseases and disabilities typically associated with aging. Three research-validated ways to do this are:
⇒ These are specific science-based steps that will improve your healthspan. Related: Walking Backwards Benefits So Much More Than Your Knees // 02 Dietary "Small Steps" To Improve Your Lifespan (Healthspan Secrets) Making changes to our dietary habits is hard. We mostly fail to sustain it. Nevertheless, changing it to be optimal for healthspan is worth doing. Here are three specific small steps that you can make that science says will improve your healthspan:
⇒ These small changes to your diet add up and are sustainable. You've everything to gain and nothing to lose. Related: Eat prunes to keep your bones strong, and other surprising health benefits @Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life // 03 Specific Steps To Improve Your Cerebral Fitness (Healthspan Secrets) Healthspan tactics aim to maintain, in synchronisation, a healthy body and a healthy mind. Here are three top research-based steps you can take to enhance your cerebral fitness:
⇒ Start today - each small step taken now protects your health and promotes a more fulfilling future. And you'll enjoy doing it. Related: Thanks To Magic 3 This Meditation I Learnt in Indonesia Calms Me Before Bed // 04 Lateral Step-ups with Resistance Band (Healthspan Secrets) Our exercise of the week is... a lateral step with countering resistance. This is an example of perturbation-induced step training, which improves muscle strength, balance, and cerebral fitness. You need a suitable resistance band:
This video shows a slightly different version but it is simple and crystal clear as to the idea and execution. Tip: Perform 10-12 repetitions on each side, focusing on maintaining balance. ⇒ This is one of those very simple exercises that, if done daily, can make a big difference to your healthspan. I do many of these simple exercises every day, and I know that these small amounts of attention each day really add up to something worthwhile. Related: How To Go From On-knee to Full Pushups, and Reap The Benefits 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 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. Each of these weekly emails has 4MV in the subject line to help you filter them and search for previous ones. |
"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.
⭑ How long will it take me to get fit? ✔ Here's my 25 years worth⭑ Shocker ✔ Study finds standing desks don’t improve your health⭑ Some ultra processed foods aren't killers ✔ And others are ...⭑ An exercise you've never heard of will extend your healthspan ✔ Fact All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Spring Has sprung here Down Under. It was a glorious day today, and I headed out for a 5km run about 30 minutes after dawn. I'm surprisingly aerobically fit, considering I haven't run...
⭑ The weight debate ✔ Is it really harder to lose weight today?⭑ No time for weekday workouts? No problem! ✔ So says this study⭑ Remember better ✔ The power of a quiet rest!⭑ An exercise for better posture ✔ Dead simple All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I'm back. No AI-written posts today. We've had a few unseasonably warm days here in Melbourne as we head into Spring. I hope we don’t bake like the summer in the Northern Hemisphere. I want to run often again in summer, as I used...
⭑ Is your dinner time disrupting your sleep? ✔ Why it matters⭑ Potatoes make for better skin health ✔ In moderation⭑ Combining prebiotics with whole grains ✔ Boosts your gut health⭑ Exercise your neck for better balance ✔ Here's how All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, To AI or not AI? Some say AI is unhuman, others inhuman, yet most humans can't distinguish ChatGPT responses from those of humans. In fact, Google's AI LaMDA recently passed the Turing Test, meaning it was...