Adiposity dictates lifespan, overeating beats genetics. Your environment should be clean, especially air and water quality. Food quality (carnivore, vegan, processed) matters less than weight control. Muscle mass is a sign of good health as it implies an active lifestyle. Sleep is the ultimate stress reducer, 7 to 9 hours of good sleep per night is enough. Occasional stress is good, constant stress is bad. Passionate engagement, family, and community increase quality of life and longevity.
Mike IsraetelPhysical activity is the single most effective behavioral intervention for physical and mental health. We need to make it easier to move more often: bike lanes, sidewalks, parks, gyms. Ultra-processed foods (added fats, sodium, sugars) are not good for health and well-being. Social determinants of health are access to education, healthcare, food, safety, desirable living spaces. Excess body fat is associated with increased mortality (death) and morbidity (disease), you can love yourself at the same time as wanting to reduce body fat. Loneliness and isolation are terrible for physical health, mental health, and civil society. Modern society has replaced genuine community with the illusion of connection. Educate people on the potential benefits and harms of new health trends as these products and services are presented by people who have money to make on them and therefore only potential benefits are mentioned.
Brad StulbergThe Norwegian 4x4 is a time machine for your body as it improves cardiovascular fitness and VO2 max in a time-efficient manner. Are you willing to trade 28 minutes a week to spend more years with your family? 4 rounds of 4-minutes high-intensity intervals, with 3 minutes of active recovery between each, where every interval round is supposed to be performed at 90-95% max heart rate. Work the 4x4 up: start with 20 minutes of steady-state cardio 4 times a week, introduce short bursts once a week, increase their intensity and duration over a month, start with 2-minutes high-intensity intervals then add a minute each week until you reach the full 4 minutes. Other time-efficient workouts sets are supersets (10 reps of squat, 10 reps of bench press, repeat) and trisets (10 reps of squat, 10 reps of bench press, 10 reps of leg raises, repeat). Strength circuits work if you use progressive overload at 2 reps away from failure. Strength circuits mixing heavy lifting, volume, intensity to hit strength, muscle and cardio. For metabolics: 10 reps of squat/bench press/lunge/back row, 1 minute of jump rope, repeat. Choose the right intensity for you to avoid injuries and maintain proper form while exercising. When you train opposing muscles alternatively without rest, you build both effectively because they don't compete with each other, cut workout time by half and slightly boost cardiovascular activity.
Dan GoWill you win by having abs or having friends to toast with? Sit on the ground to improve your range of motion. Try sports and disciplines outside of your usual sport and exercises. Strengthen your neck as much as you strengthen your back. Your body should allow you to hike all days with your stuff. Train so you can have fun and make your training fun. Listening to something while working out is distraction. Eat 300 kcal of cherries instead of cookies to get full.
Kelly Starrett