"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.
4MV #248 Say goodbye to back pain ✔ the structured walking solution revealed by research
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⭑ Not fit enough for cancer surgery? ✔ Don't let this happen to you All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, Ready to train! A few weeks back, I shared my Ready To Train (RTT) score with you all, which was hovering in the low mid-range. The RTT score measures how well your body copes with metabolic stressors like exercise and illness. I mentioned that the score may have been hobbled by a Covid vaccination I had a week before. Unexpectedly, this week, it has risen sharply to the highest state. I don't yet know why as nothing has changed with my exercise and running routine. However, I did take note of the electrolyte drink formula I suggested 2 weeks ago and added a touch of baking soda, magnesium, and additionally a source of calcium (calcium carbonate) to my daily shake and also to the drink I have after running. There may be a connection, but I don’t yet know. However, the change in the graph is certainly dramatic and indicates greatly improved metabolic resilience. I tossed up whether the #1 article should be the lead, as its message is almost motherhood and oft-repeated. But the message could be lifesaving, and for me it is personal. Who hasn't had an aching back, and some of you may suffer chronically. A new 3 year study found a completely accessible and zero-cost solution — see item #2. // 01 Exercise Plays a Crucial Role in Cancer Outcomes I read a Memorial Sloan Kettering Cancer Center report, which found that exercise plays a crucial role in cancer patients’ health and treatment outcomes. That's personal for me, as after my first and largest cancer operation, this message was the single message I emphasised to my older friends and acquaintances. I know that exercise before surgery - being fit - especially for large surgeries, improves the quality and speed at which you recover. My surgeon told me that I recovered in half the time of other patients my age. There is an even bigger and more consequential problem, especially for men with prostate cancer - a lack of fitness might delay your surgery. I was shocked to hear from my surgeon that many men were so unfit that he was forced to delay their operation, typically for about 6 months. Metastatic prostate cancer is not curable. It's a double tragedy if it spreads because a lack of fitness delays surgery. ⇒ Being fit improves your recovery and your tolerance of the enormous drain of mental and physical energy of cancer, especially for large surgeries. What this means for you: If nothing else, use this knowledge to motivate getting started with regular, consistent exercise. We don’t know what's around the corner, but we do know that as we age, we face more risks.
Related: All Exercise Improves Your Mood - Five Theories Why And Six Steps To Get Started // 02 Wow - Scientists Isolate Simple Effective Back Pain Relief A recent 3-year study by Macquarie University’s Spinal Pain Research Group has shed light on a simple yet highly effective approach to prevent recurrent low back pain. The research, published in The Lancet, involved 701 adults who had recovered from an episode of low back pain. The study revealed a significant finding: Compared to those who did not engage in such programs, those who participated in a structured walking program experienced nearly twice the duration without a recurrence of pain. ⇒ The surprising insight here is the remarkable median delay of 208 days before experiencing pain again for individuals engaged in regular walking, highlighting the cost-effectiveness and accessibility of walking as a preventive measure. What does this mean for you? Regular walking can be a game-changer in managing and preventing low back pain. Here is how you can implement this finding in your daily routine:
Note: The Macquarie University program studied those on a "structured walking program." The program aimed to have participants walk five times weekly for at least 30 minutes daily by the 6-month mark. The "structure" was the different support mechanisms provided to encourage participants to hit and maintain that target. Related: Avoid Ankle Injuries And Gain Balance Better With These Four Everyday Simple Exercises @Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life // 03 Gut B-Vitamin Deficiency Associated with Parkinson's (PD) Recent findings from the Nagoya University Graduate School of Medicine shed light on a fascinating connection between gut microbiota, B vitamins, and the progression of PD. We dread Parkinson's so this very much caught my attention. ⇒ Deficiencies in gut bacteria genes for vitamins B2 and B7 were found to be associated with Parkinson's disease, and a possible treatment approach is through B vitamin supplementation. The study revealed a compelling link between deficiencies in gut bacteria genes responsible for synthesising essential B vitamins B2 and B7 and the development of Parkinson's disease. They postulate that these deficiencies could be overcome by dietary B vitamins. What this means for you: Understanding the impact of gut microbiota and B vitamins on Parkinson's disease opens up possibilities for proactive management strategies. Here's how you can implement these findings in your daily life:
Vitamin B2 (Riboflavin) Sources:
Vitamin B7 (Biotin) Sources:
Related: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods // 04 Daily Exercises for Overall Conditioning Our exercise of the week is... following on from item #1, a set of bodyweight exercises that you can do every day, or at least 5 days a week, to build your resilience in the case of cancer or other high-stress diseases. The idea with these is that they do not take much time, they do not wear you out, they cover your whole body, and doing them consistently day-in day-out is both possible and highly beneficial for strength and mobility. ⇒ The secret to improving your physical condition is that there is no secret; you exercise consistently and your body responds. What this means for you: Each day, or five days a week, you do:
Start by (1) gently jogging 50 steps; then (2) windmill both arms forward 10 times and backward 10, (3) in opposite directions for 10 and then change directions for another 10; finish with (4) feet under your shoulders and gentle with side-to-side swinging arm rotations. Then exercise. Follow your exercises with (1) a cobra stretch followed by (2) the prayer spine stretch, up to (3) Cat-Cow stretch, then on your back to (4) a gentle supine spine twist, then stand hold on to the back of a chair and do (5) standing quad stretches holding each leg for 30 seconds. ⇒ The warm-up and the post-exercise stretching are equally important as the exercises. 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. |
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.
⭑ Doing to much too soon will derail your exercise program ✔ Take a step back⭑ Skipping warm-up and cool-down stresses your joints ✔ Allow time⭑ Plateaus are natural, longer when you're older ✔ Learn to love them⭑ Good posture and controlled movements get you the best return on exercise ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and staying active. The newsletter is a different format today, just one item, with 10 hints to avoid mistakes that can reduce your gains...
⭑ Maintaining muscle health is one key to healthspan ✔ Three tips⭑ Inflammaging - what is it and how to tame it ✔ Gets worse as we age⭑ You can track your body's capacity to resolve stress ✔ I find it interesting⭑ Healthier back shoulders and biceps with the dumbbell row ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and keeping active. Summer's here down under. We’ve had some weird nights with the highest temperature for the day at 5 am! Perhaps that's why my...
⭑ These doctors will fact-check your medical queries ✔ For free⭑ How walnuts improve your brain health and your blood pressure ✔ Research⭑ Regular bad dreams? Talk to your doctor about it, here's why ✔⭑ The squat-calf raise combo is a fabulous muscle builder - not difficult ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and keeping active. Ouch! Running for the train last Wednesday I tore my nearly repaired hamstring again - set me back a few months. The irony was that...