<ul><li>Physical activity is just moving, such as sweeping the floor or making dinner.</li><li>Exercise is an intentional physical activity that’s done for the sake of health and fitness.</li></ul> We can survive by sitting in chairs and pushing buttons and never having to break a sweat. But our ancestors had to be physically active to survive. They also struggled to get enough calories to get through the day, so they were careful not to do physical activity when it wasn’t necessary.

The difference between physical activity and exercise

There's nothing strange or wrong about sitting. However, you'll run into trouble if sitting is all you do.  Only about 20 percent of Americans get the minimum level of exercise, which is 150 minutes a week of moderate to vigorous physical activity.  But the fact that people struggle to exercise isn't' a personal failing. We are doing what we evolved to do, which is to avoid physical activity when it's' neither necessary nor rewarding.

Struggling to exercise isn't a personal failing

Most people exercise because they hope to lose weight. In truth, our bodies have not evolved to burn more calories the more physically active we are. Research shows that people who are more physically active don’t burn more calories necessarily than people who are more sedentary. The body keeps energy expenditure within a narrow range so that we can meet our demands every day. If you spend a lot of energy on exercise, your body will respond by spending less energy on other things. However, you still need to exercise. This is not a free pass.

Exercise is not for losing weight

Diet and exercise are two separate tools with two separate jobs. You can’t trade them back and forth.  If you don’t exercise today, you can’t just watch your diet, or if you don’t want to diet, you can’t just exercise more. You need to diet to watch your weight. You need to exercise for everything else.

Diet and exercise are separate tools

Exercise not only has a big impact on your muscles and heart but affects every part of your body. Exercise is affecting how those other systems spend their energy and how active they are. For example, people who exercise more have less inflammation.

Benefits of exercise

Ensure that exercise is not only necessary but also fun and social. You don’t have to run a marathon or climb Mount Everest. Just climb the stairs in your building or walk to work instead of driving or walking your dog. These things have huge benefits.

How to inspire people to become more active

Hunter-gatherers typically live about seven decades. They become grandparents but don’t retire; they stay very active. Staying active helps turn on all kinds of repair and maintenance mechanisms of the body that keep us healthy as we age.  Recent studies show that our metabolism slows down much later than previously thought. Your metabolism is stable from about 20 to 60 years old, unlike previously believed. Still, it is up to us to choose to live long and healthy lives.

Staying active as you get older

Common sense led us to believe that humans were programmed to be as physically active as they can and that the more exercise we do, the more calories we burn. But from an evolutionary standpoint – these ideas are just myths. Dr Daniel Lieberman, author of 'Exercised', and Dr Herman Pontzer, author of 'Burn', explain why. Video Journalists: Izabela Cardoso & Fernando Teixeira Executive Producer: Griesham Taan #bbcreel #bbc #bbcnews

food

Food

exerciseandfitness

Exercise & Fitness

videos

Videos

Common sense led us to believe that humans were programmed to be as physically active as they can and that the more exercise we do, the more calories we burn.

But from an evolutionary standpoint – these ideas are just myths. Dr Daniel Lieberman, author of 'Exercised', and Dr Herman Pontzer, author of 'Burn', explain why.

Video Journalists: Izabela Cardoso & Fernando Teixeira
Executive Producer: Griesham Taan

#bbcreel #bbc #bbcnews

BBC Reel makes short documentaries and explainers to help you look beyond your world.

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Why exercising doesn't always mean you burn calories - BBC REEL

Why exercising doesn't mean you burn calories - BBC REEL

Not stretching as much as you know you should? What's revealed by this research will change that.Recent research suggests stretching could have health benefits far beyond range of motion. Some studies associate stretching with heart health, healing from injury, even enhancing the body’s response to cancer. Research has yet to discern if there is a significant correlation and if it depends on stretching actively (as in vinyasa yoga) or more passively (as in Yin Yoga), but here’s what we know at the moment. 3 (surprise) health benefits of stretching

The Hidden Benefits of Stretching 

In 2020, research published in the International Journal of Environmental Research and Public Health suggested that regular stretching may improve cardiovascular health in adults over 40 by reducing arterial stiffness, resting heart rate, and blood pressure. Researchers involved with the meta-analysis concluded that stretching may help prevent plaque buildup in the arteries and prevent the progression of atherosclerosis.

1. Cardiovascular health

A study indicated that regular stretching might improve inflammation regulation in connective tissue. Inflammation is part of the natural healing cycle of injured or infected tissue, causing it to feel hot, swollen, and sore. However, if it continues over time, it can cause changes in posture or movement habits. Stretching was suggested as a helpful addition to existing pharmaceutical treatments for chronic inflammation.

2. Reducing inflammation

A recent study offers hope that regular stretching could play a role in cancer treatment and prevention. Researchers found that daily stretching was shown to reduce tumor size by 52 percent in the absence of any other treatment. The rather astonishing results could be due to interactions between stretching, chronic inflammation, and the immune response. While this research has yet to be extended to human patients, it appears that stretching could potentially be a low-cost, gentle, and noninvasive supplement to traditional cancer treatments.

3. Supporting the immune response to cancer

The benefits of stretching extend far beyond flexibility. Research suggests that regular stretching could incur surprising health benefits.

health

Health

The Hidden Benefits of Stretching (That You've Definitely Never Heard of Before)

Ageing is for everybody. However, you can have two people of the same chronological age, they’re the same years on the planet, but if you look at their cells, one person might have a lower biological or cellular age. Making different lifestyle choices will affect your biological age.

We have two ages

Each cell in our bodies has a limited number of times it can divide. The number of times your cells can divide is determined by the rate of loss of the protective caps of each chromosome at each cell division.  These caps are called telomeres. Telomeres are similar to the plastic cap on your shoelaces that prevent the lace from fraying. Once the telomeres are gone, the DNA is unstable and stops dividing. Lifestyle factors like poor diet, inflammation, or lack of movement can increase your cell divisions and the rate you’re losing the telomeres on your chromosomes.

Why we age

Our bodies need a lot of movement to operate fully. In almost every single medical issue, movement is listed as something that can prevent or restore an issue.  <ul><li>Movement protects muscles and joints.</li><li>A lack of exercise can affect the health of your eyes, your brain, and your digestion.</li><li>It can negatively impact your energy levels, lipid panel results, or how well you feel each day.</li><li>A lack of exercise can cause your cells to age faster. </li></ul> This doesn’t mean that we need to be marathon runners. Instead, we need to find ways to increase our habitual activity levels.

Our bodies require movement

Movement and exercise are separate ideas. There are three different useful definitions when it comes to moving more.<ol><li>Movement is the broadest category. It is any time you change the load on your body parts. </li><li>Physical activity is within the broader frame of movement. It is any time you move your body to get something done, whether that’s exercise or chores around the house, etc.</li><li>Exercise is a sub-category of physical activity. It usually has a predetermined duration and mode. “I’m going to take a walk for 20 minutes.”</li></ol> From a public health standpoint, we need to do physical activity.

How to move more

Most of our culture will see itself as promoting convenience,  yet convenience is almost always about reducing the movement it takes to do something. In our modern culture, we do many things with the movement of the finger, such as using our smartphone or iPad or even ordering food or groceries. Before, we had to walk into a grocery store and move around.

Movement and culture

Our day can be broken into five categories:S - Sleep timeL - Leisure timeO - Occupation or our workT - Transportation, moving from point A to point BH - Home We need to get movement in all our domains. Exercise will fit into the leisure category. We can opt for active transportation, such as walking somewhere or riding a bike.

The SLOTH economical model to get more movement

There is a range of nutrition that we need. If kale is the best food and you only ate kale, you’d be ill because kale is not enough by itself. Movement nutrition is the same way. You could be a regular exerciser and not get enough elbow extension and flexion. Maybe your left ankle, even tho you take a walk every day, doesn’t move very much. Perhaps you cycle every day, but it doesn’t help the hip bones in terms of weight-bearing.

Not just moving but getting more of your parts moving

You’re never not moving. We’re under a gravitational load all the time. But if you’re sitting in a chair for nine hours a day, that is the movement food you’re eating the most.  So if you’re sitting at your desk all day, maybe stand for a portion of work or adjust your position in the chair a bit. Or schedule a time to take a lap around the office.

You're Never Not Moving

Biomechanist, author, and movement expert, Katy Bowman, M.S. on how to age dynamically.

For some context, this was how Katy's talk was written up by the presenters at the library: Biomechanist, author, and movement expert, Katy Bowman, M.S., will provide an engaging and interactive presentation on how to age dynamically. Katy will cover the difference between movement and exercise, why both the whole body and each body part needs its own dose of movement, and how to fit more movement throughout each day. Katy’s books, including Dynamic Aging, can be found in print and eBook at the library.Find all of Katy's audiobooks at nutritiousmovement.com/audiobooks

podcasts

Podcasts

For some context, this was how Katy's talk was written up by the presenters at the library: Biomechanist, author, and movement expert, Katy Bowman, M.S., will provide an engaging and interactive presentation on how to age dynamically. Katy will cover the difference between movement and exercise, why both the whole body and each body part needs its own dose of movement, and how to fit more movement throughout each day. Katy’s books, including Dynamic Aging, can be found in print and eBook at the library. --Find out more about the Wheat Retreat at https://www.nutritiousmovement.com/product/wheat-retreat/

Although the world is becoming mostly sedentary, our bodies still require a wide variety of daily movements in order to work well. Many of us struggle to get regular exercise, but even that can fall short of nourishing the body from head to toe. How can we move more—a lot more—when we have sore, stiff parts and overly busy lifestyles?  Join Katy Bowman M.S., biomechanist, author, and movement educator as she combines big-picture lessons on biomechanics, kinesiology, physiology, and natural human movement with simple and practical solutions and exercises to get all your body parts moving better. Katy’s lighthearted and funny approach helps us all put the movement back in our lives, and the joy back in our movement!

Move Your DNA with Katy Bowman

Ep 132: How Movement Fits into Intentional Aging

There’s a popular adage in the fitness community that you never regret a workout. And while that generally may be true, there are simply some days your mind doesn’t care and urges you to avoid it anyway.This is not only perfectly normal; it’s totally acceptable. The notion that you should force yourself into tough workouts creates an unsustainable and poor relationship with exercise.

Fitness Freaks And Their Regimes

Recovery is vital in any fitness routine. Recovery might mean simply walking or cycling to keep the body moving, or taking a break altogether ― and that’s OK. It’s all about listening to your body and not pushing yourself to a point where you end up hating exercise.Just as when you wake up feeling rested from a good night’s sleep, a rest day will give your body that same opportunity to meet your next workout with energy and enthusiasm.

Sometimes, Just Don’t Work Out

<ul><li>What you may have been able to conquer yesterday may not be the same today.</li><li>You will always have to take care of your fitness, but the way you move your body will change.</li><li>Your mind is just as important as your body. Just having a 'sweat session' isn't all there is to fitness.</li></ul>

Your Fitness Levels Can Change

<ul><li>Your workout doesn't need to be long in order for you to reap the benefits</li><li>Finding an enjoyable way to move your body for a short period of time can be just as effective</li><li>It's not just about the workout. It's about your peace of mind and quality of life</li><li>Buy a  good workout set, because clothes make us feel good.</li></ul>

Commit to Doing Just a Few Minutes

<ul><li>Blast some good music before getting started</li><li>Keep it simple and relaxed. Don't pressure yourself to have your best performance.</li><li>Stretch or find a gentle way to move their body.</li><li>Prioritize stretching and foam rolling: use a foam roller to activate your glutes and other muscles to feel good each day.</li><li>Fitness feels easier when it's an activity you don't hate.</li><li>Find a fun way to move that feels more like play.</li></ul>

Keep It Moving, Keep It Fun

<ul><li>If you don't feel like going to the gym, don't pressure yourself to have the best workout, and instead encourage yourself to move for the sake of consistency, the next workout will be that much easier.</li><li>The act of restarting is most often more challenging than the workout itself.</li></ul>

The Bottom Line: Think About Your Future

If your head isn't into exercise or if you only have a few minutes to spare, this advice is for you.

sports

Sports

What Fitness Pros Do When They Don't Feel Like Working Out

<ul><li>According to <a href="https://www.frontiersin.org/articles/10.3389/fphys.2022.893783/full">a new study</a> published in the journal Frontiers in Physiology, the time of day you work out can influence exercise-induced health and performance benefits, which varies across genders.</li><li>For women, exercising in the morning reduced abdominal fat, decreased blood pressure, and improved lower-body muscle power. Evening exercise enhanced physical performance and mood.</li><li>For men, both morning and evening exercise improved physical performance, decreased total body and abdominal fat, and improved mood.</li></ul>

THE TIME OF DAY YOU GO FOR A RIDE CAN INFLUENCE THE RESULTS

If you’ve suspected you gain more <a href="https://www.bicycling.com/training/a40323646/resistance-band-shoulder-workout/">benefits from your workouts </a>depending on the time of day you complete them, your hunch might be right. In the past, studies have found that the time of day you work out can play a role in anything from <a href="https://www.bicycling.com/news/a28469826/best-time-to-exercise-for-weight-loss/">weight loss </a>to <a href="https://www.bicycling.com/health-nutrition/a27337083/morning-exercise-improves-brain-function/">how productive you are postride</a>. And now, according to new research, whether you work out in the morning or at night can influence mood, physical performance, and cardiometabolic health—and these pay-offs can vary depending on your gender. (Please note that the researchers only included cisgender individuals in this study.)

Researchers studied 56 highly active men and women, ages 25 to 55, for 12 weeks to help identify the most effective and feasible time of day to exercise. During this period, participants practiced the <a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">PRISE</a> nutrition and training program designed by <a href="https://www.skidmore.edu/hhps/faculty/paul-arciero.php">Paul J Arciero</a>, Ph.D., lead researcher, and director of the human nutrition, metabolism, and performance laboratory at Skidmore College, along with his colleagues.

Researchers studied 56 highly active men and women

<a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1654192364&sr=8-1&linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">The PRISE program</a> requires participants to exercise four days a week, focusing on a different training modality each day, including resistance training, <a href="https://www.bicycling.com/health-nutrition/a27105274/higher-fitness-linked-to-lower-death-heart-disease/">interval sprints</a>, stretching, or <a href="https://www.bicycling.com/training/a20029633/8-ways-cycling-will-make-you-healthier/">endurance training</a>.The program also requires following a strict <a href="https://www.bicycling.com/health-nutrition/a40298301/what-is-the-cico-diet/">diet</a>.

The PRISE program

All participants practiced each workout for an hour or less, except for the endurance-focused workouts, which participants were allowed to practice for an hour or more. All groups completed the same type of exercise on the same day, under the direction of certified fitness professionals. On interval sprint days and endurance days, participants practiced a sport of their choice like going on an elliptical, riding a stationary bike, roller blading, or cycling outdoors.

Participants designated to the <a href="https://www.bicycling.com/training/a39916130/morning-yoga-every-day/">morning group</a> worked out between the hours of 6:30 a.m. and 8:30 a.m. and those in the evening group exercised between 6 p.m. and 8 p.m.

Though <a href="https://www.bicycling.com/training/a20011394/how-to-fuel-on-rides-of-every-length/">nutrition</a> wasn’t the main focal point of this study, says Arciero, participants did follow a strict diet. Men and women in all groups met with a registered dietitian and were given a 12-week meal plan to follow.On resistance training days, participants in all groups ate a small <a href="https://www.bicycling.com/health-nutrition/a38083270/homemade-snack-recipes/">snack</a> one hour before training. On <a href="https://www.bicycling.com/training/g36630247/flexibility-exercises/">stretching</a>, endurance, and <a href="https://www.bicycling.com/news/a40300573/hiit-metabolic-function-study/">interval days</a>, morning participants arrived fasted, but <a href="https://www.bicycling.com/health-nutrition/a36548604/when-its-time-to-rethink-your-hydration/">hydrated</a>, and evening participants were also hydrated and <a href="https://www.bicycling.com/training/a26749714/intermittent-fasting/">fasted</a> for four hours.

Morning participants were instructed to <a href="https://www.bicycling.com/news/a36940677/intermittent-fasting-for-weight-loss-study/">eat breakfast after workout sessions</a> and subsequent meals in four-hour increments.Evening participants were instructed to eat four meals a day in four-hour increments, with the last meal eaten within an hour of completing exercise. On rest days, all participants were instructed to eat <a href="https://www.bicycling.com/news/a27259930/breakfast-benefits-lower-heart-attack-stroke-risk/">breakfast</a> within an hour of waking and following meals within those four-hour intervals. They consumed the last meal two hours <a href="https://www.bicycling.com/news/a36739906/screen-time-before-bed-sleep-quality-study/">before bed</a>.

In the beginning, Arciero says, many of the participants who were active for more than four days a week were reluctant to cut back on their workouts. But that all changed once they started noticing improvements in their performance. “They were realizing that the bottom line is all about the quality of the exercise experience, as opposed to the quantity ,” he says.

The program was inspired by the exercise recommendations of <a href="https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines">the American College of Sports Medicine</a>. It was designed so that people can maintain a healthy active lifestyle that works around their work and family schedules.

In the end, for women, morning exercise reduced total body and abdominal fat, decreased blood pressure, and <a href="https://www.bicycling.com/training/a34063049/tips-for-mastering-pistol-squats/">improved lower-body muscle power</a>, while evening exercise enhanced mood, as well as improved upper-body strength, power, and endurance.

For Women

“The likely reasons why women lose total-body and <a href="https://www.bicycling.com/news/a36036865/the-fitter-you-are-the-faster-you-burn-fat-study/">belly fat</a> with morning exercise is because the body is in a more favorable hormonal state (lower insulin levels) which favors burning body fat as an energy source,” Aciero says.Whereas, evening exercise is associated with building <a href="https://www.bicycling.com/training/a38527239/muscular-endurance-vs-strength/">muscular strength</a> and power because the body is in a favorable hormonal and metabolic state, he says, which contributes to improving overall mood because it acts as a “de-stressor” at the end of the day for both women and men.

Men who worked out in the both groups had improvements in mood and physical performance, and decreased both total and abdominal body fat. But for those in the evening group, exercise had greater improvements in lowering systolic blood pressure, decreasing <a href="https://www.bicycling.com/news/a26894515/muscle-fatigue-can-impact-brains-ability-to-learn-new-skills/">fatigue</a>, and stimulating fat oxidation when compared to the morning group.

For Men

The body and <a href="https://www.bicycling.com/training/a20043987/5-max-heart-rate-training-myths-busted/">heart</a> are better prepared for the exercise later in the day than in the early morning due to certain metabolic factors in men, says Aciero. This is the reason evening exercise helps with enhancing heart health and <a href="https://www.bicycling.com/health-nutrition/a25683209/does-exercise-lower-blood-pressure/">lowering blood pressure</a>.

The bottom line: If you’re trying to achieve a specific goal like increasing upper body strength or decreasing blood pressure, then it’s worth considering the time of day you exercise. That’s because your body may react differently to an early morning ride or strength session versus a twilight workout. But what’s even more important to experience the effects of exercise: simply moving more, no matter what time of day that happens.

Conclusion

New research finds that exercising in the morning or evening can change the results. So determine your goals to figure out the best time to ride.

Should You Exercise in the Morning or Evening?

Men of all ages can improve their health and quality of life by focusing on these six lifestyle elements: <ol><li>A healthy diet</li><li>Regular physical activity, </li><li>Brain activities, </li><li>Social activities, </li><li>Regular doctor visits, </li><li>And avoiding risky behavior.</li></ol>

6 Lifestyle Elements Men Can Use to Improve Their Health

You may have heard of the saying “you are what you eat,” and it’s true.What men eat directly impacts their risks of developing health conditions such as heart disease, diabetes, and prostate cancer.Eating a healthier and more balanced diet will will make you healthier overall.

1. Eat a Healthy, Well Balanced Diet.

Our bodies are designed to move. “If you want to move well when you are older, you must keep your body moving well as you age.” <ul><li>Building your balance and flexibility through activities such as stretching and yoga will become increasingly important as you age. These activities will prevent dangerous falls in the future.</li><li>Working on flexibility and balance to improve your mobility will help you enjoy a higher quality of life.</li></ul>

2. Exercise for strength building, balance, and flexibility.

Exercising your brain is just as important as exercising your body.Humans are creatures of habit and we form routines to help us get through life. However, maintaining the same old routine for a prolonged period of time doesn’t encourage our brains to continue developing or maintain a high standard of functioning.Other ways to exercise your brain include word, number, or jigsaw puzzles, book clubs and discussion clubs, creative hobbies like crafting or gardening, and even taking a new route to work.

3. Keep Your Brain Active with Cognitive Games and Mindfulness

Having a doctor and visiting them once per year for your regular checkup, even when you’re feeling healthy, will help your doctor develop a baseline for your health and identify any potential health risks that may be progressing without you noticing.When you’re feeling sick, do you believe that whatever is wrong will go away on its own?Many men believe this, and they avoid going to the doctor until something more serious develops. However, early detection and treatment are always the best options for any illness.

5. Regular Check Ups and Quicker Response Time to Sickness

In a health and happiness study by Harvard that was conducted over almost 80 years, it was revealed that our relationships and how happy we are in those relationships have a significant impact on our health.Participating in social activities that strengthen your relationships and build your sense of community will keep you mentally, physically, and emotionally healthy.You could combine social activities with exercise by participating in group exercise classes, or building brain strength together in a book club.

4. Cultivate Close Relationships and Community

Talking about healthy decisions is easy to do, but implementing them is the challenge. One easy quick fix is to avoid unnecessary risks and instead focus on creating healthy habits.A healthy lifestyle includes taking vitamins and medications as directed by your healthcare provider, using sunscreen daily, not smoking or quitting if you’ve started, and getting enough sleep.

6. Avoid Risky Behaviour and Work Towards a Healthy Lifestyle

It’s never too late to start and implement at least one healthy lifestyle change. With these tips and the overall six lifestyle elements, you can improve your health and quality of life well into your senior years.

As a society, we have improved our health and well-being to live longer. 
However, on average, men are living shorter lives than women. The average 
life expectancy for men in the US is roughly 75 years, compared to over the 
age of 80 for women. This health gap is partially due to the difference in 
biology, however, other lifestyle factors play a role in the length and 
quality of men's lives.

habits

Habits

6 Lifestyle Elements Men Can Use to Improve Their Health and Quality of Life

Runners may get caught up in the idea that in order to see gains, you have to do more. However, experts say that running is an individualised sport, and the volume and intensity to perform optimally depend on fast-twitch and slow-twitch muscle fibre predisposition.

Running is individualised

<ul><li>Fast-twitch fibres have a more powerful force but fatigue quickly. </li><li>Slow-twitch muscle fibers are less powerful but more fatigue-resistant. </li><li>Our muscles contain both types, but your personal ratio can vary.</li></ul> A 2020 study found that runners with more fast-twitch muscle fibres were more likely to suffer from short-term performance dips after periods of higher-volume training. It means that if you’re a fast-twitch athlete trying to push the same training as a slower-twitch athlete, it may actually make you get slower.

The difference between fast-twitch fibres and slow-twitch fibres

To find your specific muscle fibre ratio, plug a recent 5K time into a race equivalency calculator, then compare it to your marathon results. <ul><li>If a 5K time suggests you can run a 3:59 marathon, but your real marathon time is 4:10, you may be stronger at shorter races that need fast-twitch muscle fibres.</li><li>If your marathon time is 3:45, you may have more slow-twitch fibres.</li></ul>

Establish your specific muscle fibre ratio

Most people aren't suited for higher mileage. Professional athletes go home after their workouts; they're eating well, they're stretching and sleeping. The average person with a full-time job is likely not sleeping enough and knows it's unsustainable to put that much volume in their running. Furthermore, pushing higher may result in getting broken down and injuries.

Lifestyle factors play a role

Examples of lower mileage training plans:<ul><li>Athletes can do two harder but longer-distance sessions per week, with a shorter recovery run the next day.</li><li>Athletes can run four or five days per week with just one hard workout, such as 200-meter intervals. Long runs with varied intensity count as a quality session. </li></ul> Expert trainers advise you don't need to supplement your days off with another form of cardio to cross-train. Cross-training sessions depend on your schedule and motivations. Other experts believe it's better to let your body fully recover on days you're not running.

How to pack more quality into lower-mileage training plans

Regular strength workouts is a key component to strong performances. For example, a combination of weight-lifting and plyometric exercises, such as 5 sets each of barbell squats, weighted box jumps with dumbbells, and non-weighted box jumps, as well as separate 20-minute banded exercise sessions.

Strength workouts

<ul><li>You’re constantly dealing with soreness, fatigue, overuse injuries, or aiming for high numbers for their own sake.</li><li>If you get out for a run, are breathing normally, and running at a pace that should be easy, but you find that your legs just don’t want to move.</li><li>Watch out for an increase in your resting heart rate. You need to make serious adjustments if it is more than 10 percent for a couple of months.</li></ul>

Signs of overtraining

<ul><li>Listen to your body and write down notes that you’ll learn from.</li><li>Comparison can steal your joy for running. Social media only tells a fraction of the picture. We continually forget what works for us and then get scared or insecure based on what we see others doing.</li></ul>

Take personal notes and avoid comparison

For some runners, from recreational to sub-elite and even the pros, less truly is more when it comes to reaping gains.

In Defense of Running Lower Mileage (Just Hear Us Out)

The secret to a calmer morning starts with a little prep work the night before. So tackle important to-dos like these: Choose tomorrow’s clothes. Pack up work and school supplies. Make a simple, nutritious lunch.

1. Get Ready for a Great Morning

Are you forgetful first thing in the morning? If so, jot down important morning tasks the night before, and place the list somewhere visible. For instance, you could write reminders on a dry erase board that sticks to your refrigerator. You could also scribble encouraging quotes or mantras on the board to get some positive vibes . Never believe in your mind it doesn't remember everything you want .

2. Write Reminders 

Rise and shine 10 minutes earlier than you do now. That way, you don’t have to rush. The right alarm clock or app can help you do that. Choose one that can gently rouse you if your usual alarm startles or annoys you out of bed. Some clocks even have a display that simulates the sunrise. Once you’re awake, point your toes out and reach your arms above your head for a relaxing full-body stretch in bed.

3. Wake Up Less Alarmed

We all skip it once in a while. But do you really want to risk getting “hangry”? That’s when you get stressed and mad due to an empty stomach. A balanced breakfast can keep that "hanger" away. It gives you energy for the day, and it may boost your focus and mood. So have a healthy morning meal most days. Fill your plate, bowl, or blender with lean protein, fruit or veggies, and whole grains.

4. Eat a Healthy Breakfast

Everybody frets about their future or past from time to time. But you can start to let go of your worries if you focus on the present -- even while scrubbing your teeth after breakfast. You’ve performed this minty morning ritual countless times. But have you ever paid close attention to each step, from toothpaste squeeze to mouth rinse? It might just help you stay in the moment and relax.

5.Brush Your Teeth … Mindfully

Even a few minutes a day of this peaceful practice may help you zap stress. There are many ways to meditate, but these general tips -- or a mediation app -- can get you started: Find somewhere comfortable to sit. Focus on your breath as it enters and exits your nose or belly. And when your mind wanders, bring it back to your breathing -- it’s normal to have to do that lots of times .

6.Try Meditation

Your body releases feel-good brain chemicals when you work out. You may feel more creative and productive afterward, too. So go for a brisk walk or hit the gym if you have 20-30 minutes to spare. If you’re crunched for time, even a 7-minute routine that combines gentle yoga poses and body-weight exercises could energize you and lift your mood.

7.Get Some Exercise

Music can help you melt away stress. So put together a mix of your favorite relaxing or uplifting tracks. You could listen to it during breakfast, while you’re exercising, or on the way to work.

8.Make a Morning Playlist

Stress gets all of us down at times. But there’s a way to look at things in a more positive light. Take a few moments each morning to think of someone or something you’re grateful for. You could write it down in a journal, or look at photos to remind you. If you think about a friend or loved one who makes your life better, why not also call or text them to say thanks?

9. Practice Gratefulness

If we have a perfect morning routine then we will be having a wonderful day so these ideas make your whole day healthier as well as cheerful .

personaldevelopment

Personal Development

Tips for a Healthy Morning Routine

<ul><li>In general, 4 to 6 cups of water is appropriate for a healthy adult. </li><li>A few of the most common warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or unusually dark urine.</li><li>How much water any given individual needs in one day is not an exact science, but many people may be surprised to find they’re in a constant state of dehydration.</li></ul>

Not drinking enough water💧

<ul><li>Most employees who work in an office environment or at a desk spend on average a whopping 10 hours per day sitting down </li><li>Negatives effects of sitting too long can have on the body and the mind, including organ damage, muscle degeneration, decreased mental ability, back problems, and poor circulation. </li><li>Setting daily calendar alerts for yourself to stand up, stretch, or take a walk can be a great way to remind yourself to move, especially if keep forgetting to move around regularly. </li></ul>

Sitting for long periods of time 🧟

<ul><li>Trying to maintain a healthy diet can be one of the most difficult health-related efforts to keep up in the workplace.</li><li>It may take a little more planning and effort on your part each week, but packing your own lunch every day or supplying your own healthy snacks so that you can avoid the morning donut pile or the afternoon vending machine run will go a long way to keeping you healthy.</li></ul>

Eating junk food 🎂🍕🍔

<ul><li>To avoid poor posture while seated, it's recommended to “sit up straight and align the ears, shoulders, and hips in one vertical line.” Sitting in well-designed chairs or exercise balls can help significantly with posture.</li><li>It's also recommend to avoid crossed legs, leaning to one side, hunching your shoulders, or tilting your head while sitting.</li><li>And, of course, regular movement – even short walks around your office – can help to maintain good posture by helping you to change positions frequently.</li></ul>

Poor posture 😢

<ul><li>prolonged periods of time indoors can, over time, have negative cumulative health effects, such as decreased vitamin D levels, poor sleep, higher stress, or even depression.</li><li>Even if it’s just once a day for a few minutes, prioritize “outside” time and make it a part of your workplace routine.</li></ul>

Not going outside

This stash points towards  health mistake you've been making at work make sure you add this to your list 🤗

The average American spends around 90,000 hours at work, according to Business Insider. And for many people, a large portion of those hours are spend engaging in unhealthy habits that can have serious consequences to their overall health, well-being, productivity, and happiness levels.  

5 Health Mistakes You’re Probably Making at Work | BioSpace

In Yoga, an entire organism has 5 sheaths- Annamaya Kosha , Manomaya Kosha , Pranamaya Kosha , Vignanamaya Kosha.

Understanding Life And Death

<ol><li>The outermost sheath of human body </li><li>"Anna"means food. All the physical growth you acquire is from this sheath </li></ol>

Annamaya Kosha 

<ol><li>"Mana" means mind. This is the mental body.</li><li>It comprises yours thoughts , emotions and all the mental processes, both conscious and unconscious. </li></ol>

Manomaya Kosha

<ol><li>The third layer is pranamya kosha.</li><li>Prana means life energy.This energy drives the 1st and 2nd energies.</li><li>The first 2 energies are physical and can be felt. But this gives life to it.</li></ol>

Pranamaya Kosha 

<ol><li>This is the 4th one, "Gnana" means knowledge. Vignana means extraordinary knowledge that is beyond sense perceptions.</li></ol>

Vignanamaya Kosha 

<ol><li>"Aananda" means bliss.It is one thing that is everything and nothing at the same time.</li><li>It's beyond physical in nature.</li></ol>

Aanandamaya Kosha

Only Sadguru can convince a person both spiritually and scientifically, since he's a wonderful person❤

Death is a taboo in most societies in the world. But what if we have got this completely wrong? What if death was not the catastrophe it is made out to be but an essential aspect of life, rife with spiritual possibilities for transcendence? For the first time, someone is saying just that. n this unique treatise-like exposition, Sadhguru dwells extensively upon his inner experience as he expounds on the more profound aspects of death that are rarely spoken about. From a practical standpoint, he elaborates on what preparations one can make for one's death, how best we can assist someone who is dying and how we can continue to support their journey even after death. Whether a believer or not, a devotee or an agnostic, an accomplished seeker or a simpleton, this is truly a book for all those who shall die!

philosophy

Philosophy

books

Books

Sadhguru is the founder and head of the Isha Foundation, based in Coimbatore, India. The foundation, established in 1992, operates an ashram and yoga centre that carries out educational and spiritual activities. Sadhguru has been teaching yoga since 1982.

Sadhguru

Death

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