<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

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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

The block scheduling system is where you organize your day into activity blocks for broad goals (errands, chores, ideation) and specific tasks (answering emails, writing a one-off memo). Block scheduling also offers the flexibility to swap blocks or rearrange them if tasks were completed sooner than allocated. Block scheduling promotes focused work, like programming, studying, or researching, while setting less important tasks aside for later.

The block scheduling system

Consider if you can work in "day themes" that are broad in scope and require initiative and advance planning. Do you work better with detailed directives and play-by-play planning? Do you work better in the morning or the afternoon? There are many block-scheduling methods. The most common are:<ul><li>time blocking</li><li>task batching</li><li>day theming</li><li>time boxing</li></ul>

The basics of the block scheduling method

Day theming is a less-focused approach to block scheduling, in which you dedicate a single day to one project or task. This is best used if you're juggling multiple projects or part-time jobs. Consider each day as a self-contained workflow. For example,<ul><li> set every Monday aside for newsletter writing, promotion, and administrative work, </li><li>dedicate every Wednesday to podcast production, editing, and interviewing,</li><li>Create hands-off days, or“untouchable days” where the time is dedicated to yourself.</li></ul>

Time Blocking

Task batching is helpful for tackling regular tasks. Task batching is less specific and offers a time frame in which to handle specific tasks, such as an hour to answer emails, or half an hour to pay your bills or research the best vacation spot.

Task Batching

Time blocking and time boxing requires planning a specific goal, task, or deliverable around a single slot. For example, choosing to write for four hours each morning or setting aside two hours to complete a presentation. If you have a 90-minute block for "second language study" but find it difficult to get started, you could break the larger block into smaller boxes: 40 minutes of audio listening and reading, 20 minutes of reading, and 30 minutes of workbook assignments.

Blocking or Boxing

Set aside time to look ahead. Take an hour at the end of each week to plan ahead. Ensure to leave large blocks for reading and overflow from tasks that were interrupted by daycare issues or unexpected edits/fact-checks. When you schedule with time blocks, intentionally schedule your work, but don't be too rigid. If you finish a task ahead of time, relocate another block so that you don't get engaged with busy work to fill the time.

Plan Ahead, but Be Flexible

This simple productivity system helps organize the chaos of work and life—and it uses tools you probably already have.

productivity

Productivity

timemanagement

Time Management

How to Use Block Scheduling to Revamp Your Workflow

Walking is an easy and accessible form of exercise that can combat brain ageing and memory loss.Whether it was the <a href="https://www.stylist.co.uk/fitness-health/best-at-home-workouts-tutorial-exercise-tips/369685">easiest form of movement </a>or a way to get some <a href="https://www.stylist.co.uk/fitness-health/wellbeing/walking-mindful-hiking-fitness-mental-health/441404">headspace</a>, the past year has shown the <a href="https://www.stylist.co.uk/fitness-health/walking-benefits-vs-running-best-exercise-to-do-when-injured/372192">benefits of walking</a> in our day-to-day lives. Just because <a href="https://www.stylist.co.uk/tag/walking">lockdown </a>is easing, it doesn’t mean that the love affair with walking will end either. 60% of people say they will continue to use walking as one of their main ways <a href="https://www.stylist.co.uk/fitness-health/benefits-of-walking-more-moderate-daily-exercise/401682">of keeping fit</a> in 2021, according to research.

Walking Daily

While it isn’t as high intensity as other forms of cardio such as running, it is effective in its own right, and no matter how fit you are, it is extremely beneficial. Walking is particularly good for people who suffer from “knee, ankle or back problems as it can reduce pain and improve your circulation and posture.There are a whole load of benefits you can get from walking. It can help you improve your breathing, lower your heart rate, feel happier, become more connected to your environment, and experience less pain if you struggle with pain-related health issues.

Benefits Of Walking Are Underrated

<a href="https://www.nhs.uk/live-well/exercise/">According to the NHS</a>, adults should be doing at least 150 minutes of moderate-intensity activity a week. Walking counts towards this weekly exercise goal, and can help you build stamina and improve cardiovascular health – <a href="https://www.nhs.uk/live-well/exercise/walking-for-health/">but you have to make sure you’re going at a “brisk” pace</a>.Other experts conclude that a daily walk of at least 30 minutes is the best way to increase cardiovascular fitness, help to strengthen your bones and boost <a href="https://www.stylist.co.uk/fitness-health/what-is-strength-endurance-training/388046">muscle endurance </a>and power.

Recommended Amount Of Walking

Practising <a href="https://www.stylist.co.uk/fitness-health/best-upper-body-exercises-improve-posture/408894">good posture</a> is important while <a href="https://www.stylist.co.uk/fitness-health/workouts/walking-with-weights-benefits/463955">walking</a> to ensure the exercise is comfortable and efficient. That means you should keep your head up, lengthen your back, drop your neck and shoulders, and try to engage your core. You also need to make sure you swing your arms with each step to create momentum.

Tips To Get The Maximum Traction

The benefits of walking every day on our cardiovascular system, according to fitness experts. Plus, how often do we need to walk to reach our weekly exercise goals?

health

Health

Is a daily walk enough exercise to keep you fit? 

Today, consumers crave authenticity from brands, and user-generated content (UGC) is the best way to give them just that. This change in consumer behaviour is caused by the fact that people don’t trust advertisements like they used to do.
But not only that, people don’t trust content created by brands as much either. 76% of consumers say they’re more likely to trust content shared by “normal” people than by brands.

User-Generated Content

User-generated content is any piece of content (video, image, text, etc.) created by individuals and posted to social media. As the name implies, this is content created by users of a specific social media platform and not brands.UGC is nothing new. People have been posting about products and services since the beginning of platforms. That’s because it is a natural thing for people to do. Consumers naturally want to show, recommend, and talk about the products and things they like.

Defining User Generated Content

83% of consumers say word of mouth has an influence on their purchasing decisions. User-generated content is essentially online word of mouth. As a brand, consumers’ opinions matter and have more influence on purchasing decisions than what you might think.

The Need Of UGC

<ul><li>UGC(User Generated Content) is authentic and trustworthy, as it is not sponsored.</li><li>UGC drives brand awareness.</li><li>UGC gets more conversions.</li><li>It builds a loyal brand community.</li><li>It is cost-effective.</li></ul>

Benefits Of UGC

It would be great to have usable UGC organically and consistently, however, this will likely not happen on its own. If you are looking for a specific piece of content perfect for another marketing campaign, you might have a hard time. To encourage users to create UGC, you can: <ul><li>Create a contest where people have to submit pictures with the products</li><li>Create a social media challenge or hashtag</li><li>Ask for product reviews with images</li><li>Tell your followers to show you how they use your products</li></ul>

Getting UGC

The First step is to invite your customers and followers to represent your brand through the creation of UGC in exchange for exclusive rewards.This way, your biggest brand fans can become your brand ambassadors and create amazing content consistently that you can repurpose for other campaigns. You can then use the UGC in your website, social media accounts, paid adverts and promotional email.

Effective Ways To Increase UGC

Today, consumers crave authenticity from brands, and user-generated content (UGC) is the best way to give them just that. This change in consumer behavior

marketingandsales

Marketing & Sales

writing

Reading & Writing

A Simple Guide to User-Generated Content

The world’s first dream makers were Cox & Kings, established in the UK in the year 1758, and later setting up their headquarters in India as a holiday and educational travel group.Richard Cox, son of a lawyer, was the first travel agent and apart from travel tickets, arranged wine, food and logistic support to his patrons in the early 19th century.The oldest ‘arrangers’, the company has recently celebrated its 250th anniversary.

The First Travel Firm

Our industry is consumed by many passions, but history is not one of them. Whatever Delta might have done yesterday (as opposed to its "genius bar" decisions of this morning) is quickly forgotten.

personaldevelopment

Personal Development

moneyandinvestments

Money & Investments

travel

Travel

The world's oldest travel company

In the book, An Artist's Way, Julia Cameron teaches the value of morning pages to free up your creativity: Writing three longhand pages first thing in the morning to unburden your mind.
One can apply the same methodology to artist pages: taking 10 - 15 minutes first thing in the morning to create as you wish. No rules, no expectations. Doing this can be surprisingly rewarding.

Freeing up your creativity

Carving out some space to try new things can help us take risks in our art that we may not otherwise do.
Treating art as play reduces the fear and pressure of being perfect. This easy practice can also spill over into other aspects of life and help us to put ourselves out there in unexpected ways.

A boost of confidence

Forcing ourselves to create daily can improve our work in unforeseen ways.
As our skills improve, so will our curiosity for learning increase. Adding workshops to refine our craft can inspire us to improve further.

Improved skills

The point of doing morning pages is the process, not whether the art is good or bad. In the process, we learn to love taking risks and trying new things to see what brings us joy.
Even if the art is "bad", we learn to embrace it for the process, the joy and the calm it brings to our day.

Morning pages bring joy

Jill Elliott is sharing the main lessons learned from a daily creative practice. Who knows, maybe you'll want to give it a go yourself.

habits

Habits

problemsolving

Problem Solving

artsandculture

Society, Arts & Culture

4 Things I've Learned From My Daily Creative Habit | Wit & Delight

Stoic philosopher Epictetus wrote, "Most of what passes for legitimate entertainment is inferior or foolish and only caters to or exploits people's weakness."
This is very telling even in our age about our attention and the things we focus on. We let other people decide what to focus on and are defenceless when the media exploits our weaknesses. Instead, we should control where we direct our attention.

Where to direct your attention

If you don't choose what thoughts and images you expose yourself to, someone else will, and their motives may not be the same as yours.
For example, a notification from Netflix informing you that a new season of your favourite show is available may cause you to put your life on hold to watch it for a few days. Then you may watch some YouTube clips. If you don't intervene, others may control your attention and you may become a mindless drone.

Your thoughts are influenced by others

Turn off notifications for all the apps on your phone, so you don't have to put your phone in do not disturb mode. That way, you have more control over what you see on your phone. 
The point is to use your phone mindfully. Consider if a specific notification will be useful to you.

Turn off all your non-essential notifications

Social media can be a great tool for connecting with people, but it is not suitable to obtain information. It is not a replacement for books or articles.
Most people are unaware that they are being used on social media. They may think they're in control, but they're influenced all the time. That is why we should be mindful of how we use social media.

The use of social media

Information is primarily about data and facts, while knowledge is mainly about applying information. For example, it is a fact that the average hedge fund underperformed the market over the last decade. Knowledge would be to use that information to form an investing strategy.
Most people obtain a lot of information because it's easy - a post on social media, a short video, an article, etc. However, it serves no real purpose because it lacks direction and application.

Focus on attention over information

Follow one or two people whose work adds value to you. You may not agree with everything but may like their style and perspective.
Consume content relevant to you and ignore everything else. Ask yourself:
<ul>
<li>Is this worth my attention?</li>
<li>Will it enrich my life?</li>
</ul>

Read a few writers online

Your thoughts are influenced by what you focus on. And if you don't control what you focus on, others will do it for you.

You Become What You Focus On - Darius Foroux

Two perspectives can help to develop self-knowledge. 
<ul>
<li>The "inside" view. This kind of self-awareness you gain from life experiences, such as a breakup, or finally knowing what you want in life. This knowledge underpins much of our motivation but tends to be hard to write down.</li>
<li>The "outside" view. You can gain this perspective from reading psychology, economics, neuroscience, and religion. This perspective doesn't explain your situation but can offer ideas for all situations.</li>
</ul>

Developing insight about yourself

Wisdom is gained from experience. But our experience is also very narrow and a fragment of the possible lives we could have lived.
<ul>
<li>We can broaden our range of experience by trying a bunch of things. While this may sound silly to someone who is struggling, it is often a good answer.</li>
<li>To take full advantage of our limited experiences, we can document and measure them. We often fail to build on past successes because we don't take count of the foundation that was laid beforehand.</li>
<li>Talk to more people. Other people can offer a valuable outside perspective on your inside view.</li>
</ul>

Improving the inside view

The outside view is broad but often lack details. The solution to problems of the outside view is to educate yourself. 
Learn about motivation, memory and willpower. Read broadly and widely to understand the human condition.

Improving the outside view

Self-awareness comes from gaining richer and more accurate knowledge of yourself by combining theory and experience.
More self-knowledge leads to more success. If you understand how you function as an individual and as a person in general, you can gain a deeper purpose of your goals and know what will make you fulfilled.

Merging the two views (inside and outside)

Studying a subject can be tricky, but no subject is harder than learning about ourselves. Here are two paths forward.

communication

Communication

How to Improve Your Self-Awareness | Scott H Young

Confidence is not necessarily linked to any external marker - our confidence is rooted in our perception of ourselves regardless of any tangible external reality. So improving the external, tangible aspects of our lives won't necessarily build confidence.  - Mark Manson

Confidence and self-perception

The solution to the confidence conundrum is not to feel as though you lack nothing and delude yourself into believing you already possess everything you could ever dream. The solution is to simply become comfortable with what you potentially lack. - Mark Manson

Confidence=becoming comfortable with what you are not 

Those among us who are the most comfortable with negative experiences are those who reap the most benefits. Comfort in our failures allows us to act without fear, to engage without judgment, to love without conditions

Confidence comes through failure

Like, how are you supposed to be confident at your new job if you've never done this type of work before? Or how are you supposed to be confident in social situations when no one has ever liked you before? Or how are you supposed to be confident in your relationship when you've never been in a successful relationship before?

Understand yourself and those around you.

psychology

Psychology

How to Be Confident (When You Don't Have Anything to Be Confident About)

We often know what we should be doing, but find there is a gap between knowing it and doing it.
What sets us in motion is usually external. We may suddenly have no choice, or someone may incentivize us. However, when it is internal, we often indefinitely postpone what we know we should be doing.

The gap between knowing and doing

A potential answer comes from Robert Dilt's logical levels of change, modelled in a hierarchy. 
<ol>
<li>Purpose (What else?)</li>
<li>Identify (Who?)</li>
<li>Values and beliefs (Why?)</li>
<li>Capabilities (How?)</li>
<li>Behaviours (What?)</li>
<li>Environment (Where and when?)</li>
</ol>
Change that begins at the bottom does not affect the next step up unless you make an effort to climb. Change that starts at the top will filter down naturally.

Why you can't do what you should do

<ul>
<li>A child learns about the world through reflex and conditioning. A baby cries, and someone comes to help. They do something and get rewarded.</li>
<li>Then behaviour becomes reasoned and chosen. As a person grows, so reflex and conditioning are replaced by desire, choice, reasoning and consequence. Physical development is also occurring. We may think and then do, but also do and then think.</li>
<li>Positive change needs to appeal to both as it needs to challenge ingrained habits.</li>
</ul>

Behaviour starts instinctive and conditioned

As adults, when we want to change something we might seek help - join a gym, or take lessons, or see a coach. Regarding DILT, the teachers often teach from the bottom up. They give classes and tools and continue to encourage us.
But, people prefer efficiency instead of effectiveness. We will revert to behaviours that give us immediate pleasure, such as comfort eating or a spending spree while we find working harder less appealing. As our motivation decrease, we may drop out of coaching and fall back to where we started.

Seeking change as adults

By using simple behavioural interventions, we can create helpful habits. Instead of only identifying a negative behaviour and then trying to avoid it, we can find a substitution which we love, and that will give us a sense of joy, such as eating a healthy snack or texting a friend.
Traditional tools such as journaling, reflection, and lessons or classes can be used in conjunction with behavioural interventions.

Using behavioural interventions

<ul>
<li>If you are putting off a difficult conversation, identify what makes you feel really good, and do that when you get a moment. Doing so will remind you that you worth caring about. When you feel good, you feel more capable of doing the hard thing.</li>
<li>Instead of "dump the toxic people," give the valued people in your life a call. Being energised by lovely people in your life, you might find the time around other people more bearable.</li>
<li>While you focus on your goals in life, you can also be reminded to look around daily and really see the value of everything you already have.</li>
</ul>

Behavior change: techniques to try

Positive psychology tools engage the mind encouraging change from the top down, by simple behaviour interventions which so easily become good habits, you don't realise your mindset has shifted

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

How to Use Block Scheduling to Revamp Your Workflow

Is a daily walk enough exercise to keep you fit?

A Simple Guide to User-Generated Content

The world's oldest travel company

Martirms Grey