⭑ Healthy surprises: foods you didn’t expect ✔ Perhaps
⭑ There are two types of movement in most exercises ✔ One has big benefits
⭑ Better digestive health requires exercise ✔ Here's why
⭑ Seven exercises that will improve your balance, posture and flexibility ✔

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

Hello,

I trust you're well and keeping active.

The US election rocked the world this week. Quite a surprise, if not that former President Trump won, but certainly by how much he won. It will be an interesting next 6 months as he retakes the reins of power.

This week, I had an ultrasound on my persistent sore hamstring tendon, which I injured when sprinting about 5 months ago. "Quite a significant tear", declared the sonographer - to my distress! I thought my running days might be over.

I'm not to sprint anymore, but my doctor feels that the benefits of running outweigh the long-term risks as long as I don’t have pain more than 3/10 during or after.

Digestive tract problems, including constipation, are amenable to exercise as a potential solution - see Item #3.

We're very familiar with straining against weight while contracting our muscles, but it is the extending phase that has special benefits — see Item #2.

I eat all these "bad" foods" - daily. WebMD just exposed them as not bad at all — see Item #1.

//

01 Good Foods Getting a Bad Rap

I'm opening on a high note this week by noting a few of my favourite foods that often get a bad rap yet are surprisingly good for us. I picked up on this article in WebMD.

Eggs: Nutrient Powerhouses

Eggs are often viewed as a high-cholesterol food, but they’re packed with essential nutrients like B vitamins, amino acids, vitamin D, and selenium, and not to mention PROTEIN. They promote satiety - the feeling of fullness - making them an excellent choice for breakfast.

⇒ Eggs are a nutrient-dense way to kick-start your day with a healthy dose of protein, about 6g per egg.

Avocado: The Heart-Healthy Fruit

Avocados are high in oleic acid, a heart-healthy monounsaturated fat. These fats can help reduce levels of bad cholesterol (LDL) and increase good cholesterol (HDL), which is beneficial for maintaining healthy blood lipid profiles. They also provide fibre, potassium, and antioxidants that help our overall metabolic health.

⇒ An avocado a day is more likely to keep the doctor away! Try spread on whole-grain toast instead of butter.

Honey: Nature’s Sweetener

Honey is often seen as just a sugar alternative, but that's far from the truth. Honey is rich in antioxidants that combat inflammation and support gut health. It can even enhance the balance of bacteria in your gut, improving digestion.

⇒ Use honey as a natural sweetener in teas or baked goods. Drizzle over yogurt or oatmeal for added flavour. Choose raw honey cold-pressed for maximum benefits.

My daily favourite is sourdough toast with almond butter, honey and banana.

Related: ​​​​​​Eat prunes to keep your bones strong, and other surprising health benefits​​​​​​​​​​​​​​​​

//

02 Eccentric Phase Exercises Are Low-Risk Winners

Over my decades at the gym, I've found that few people appreciate the benefits of eccentric exercises or a focus on the eccentric phase of an exercise.

For a start, slow eccentric phases build more muscle mass than concentric exercises for the same volume of work (typically measured by the total number of sets and reps in a workout). But there is a lot more as well.

I'm focused on them at the moment because they are key to rehabilitating my hamstring tear. Here's what you need to know.

Eccentric exercises improve our muscle strength, tendon resilience, and joint stability, all essential for maintaining our mobility and reducing injury risk. They also build the eccentric control needed for everyday movements like walking, sitting, or lifting, making them functional and effective for overall mobility.

They are also gentler on our joints than high-impact exercises, thus promoting muscle growth and bone density without excessive strain.

⇒ They also enhance our tendon elasticity, crucial for shock absorption and load handling. This significantly contributes to a longer healthspan.

What this means for you: By slowly building eccentric exercises into your program, you can improve your muscle strength, joint health, and overall functional fitness while reducing injury risk:

• Start with Low-Intensity Eccentric Movements: Begin by incorporating simple eccentric exercises into your routine, such as eccentric squats (slowly lowering into a squat and then using your hands* to assist in returning to the start position) or eccentric lunges (taking a step forward and slowly lowering the body before pushing back up). Aim for 2-3 sets of 5-8 repetitions.
• Progress Gradually: As you gain confidence, increase the range of motion and number of repetitions. Add more challenging exercises like eccentric leg curls or Nordic hamstring curls (with assistance). Focus on controlled movements, allowing your muscles to stretch and resist as you lower your body.

Do them 2-3 times a week.

* "using your hands" means placing your hands on your thighs or knees to push yourself back up (if you do not have the strength or control to return to the upright position purely through your muscles).

⇒ Include them towards the end of your workout (when your muscles are warm) to avoid strain.

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

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

//

03 The Movement Connection: Combatting Constipation

Constipation can be frustrating and uncomfortable. Too much time at the computer and sitting makes constipation more likely, slowing down the natural movement of the colon. Interestingly, our digestive health is not just about what we eat but also about how we move—and even how we think.

Regular physical activity stimulates our digestive system, making maintaining a healthy bowel movement schedule easier. Exercise strengthens the muscles of the abdomen and diaphragm, helping move waste through our digestive tract.

⇒ Did you know that stress and anxiety can significantly impact your digestive system? Incorporating relaxation techniques like deep breathing or meditation during your walks can enhance gut motility by calming the nervous system.

What this means for you: Try these practical steps to power up your digestive system:

• Daily Walks: 30 minutes of brisk walking daily will kickstart your colon.
• Mindful Movement: Combine physical activity with mindfulness to reduce stress-related digestive issues.
• Strength Training: Include core-strengthening exercises (like planks and bridges) twice a week to improve muscle tone in your abdomen.
• Hydration: Increase your water intake - vital for softening stool and easing bowel movements.
• Fiber-Rich Foods: Incorporate foods high in fibre, such as fruits, vegetables, and whole grains, into your diet to support regularity.
• Explore Probiotics: Adding fermented foods like yogurt or kefir can introduce beneficial bacteria to your gut, aiding digestion.

⇒ Regular movement is essential for a well-functioning digestive system—but so is a calm mind. So get moving, and remember to breathe!

Related: ​​​​Forget Beetroot Juice, Eat More Vegetables For Nitrate Potency And Longer Life​​​​​​​​

​//

04 Your Everyday Collection of Eccentric Exercises

Our exercise of the week is the ... focus on the eccentric phase.

Eccentric exercises improve our flexibility and muscular endurance, thus reducing age-related stiffness. Over time, they will improve your balance, posture, and overall strength, lowering the risk of falls and chronic pain, such as back or knee issues. See item #2.

⇒ The simple focus of "eccentric exercise" is to go slow when extending your muscle group, as opposed to when contracting. Aim for 40 seconds under load, e.g. eight eccentric phase reps of 5 seconds each.

What this means for you: Here's a selection of common exercises with an emphasis on the eccentric phase movement:

• Calf Raises: Stand tall and rise onto your toes quickly, then slowly lower your heels back down. (Use a chair or wall for support if needed. Focus on balance and control.)
• Modified Push-Ups: Stand facing a wall or a sturdy surface. Slowly lower your body toward the wall, then push back up to the starting position quickly. (Keep your body straight and engage your core. Start with a comfortable height and adjust as you get stronger.)
• Step Downs: Stand sideways on a step. Slowly lower one foot until your heel taps the floor, then quickly rise back to the starting position. (Maintain good posture and keep your supporting knee slightly bent. Use a sturdy step to prevent falls.)
• Squats: Stand with feet shoulder-width apart. Slowly lower into a squat, then quickly rise back up. (Keep your weight on your heels and your chest up. Go as low as comfortable without straining.)
• Lunges: Step forward with one leg and lower your body slowly, then push back up quickly to the starting position. (Tips: Keep your front knee aligned over your ankle. Use a chair for support if needed.)
• Resistance Band Rows: Secure a resistance band at a low point in front of you. Pull the band towards your chest quickly, then slowly return to the starting position. (Focus on squeezing your shoulder blades together during the pull. Maintain good posture throughout the movement.)
• Bicep Curls: Hold a light weight in one hand, squeeze your forearm towards your shoulder, and slowly lower it back down. (Keep your elbow close to your body. Use light weights to start and increase gradually.)

Do your choice of exercises 2-3 times a week.

Related: ​​​​​​​​​​​​Exercising Reduces Arterial Stiffness - Reducing Cardiovascular Risks​​​​​​​

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.