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If ‘general’ exercise provides the ability to manage mental and emotional stress, maintain strong muscles and bones, and drive metabolic energy, what must you do to earn it?
Well, of course, it depends!
But, here’s my guide towards cashing in on the superpower return from general exercise.
FREQUENCY: 3/7, with more being typically better.
INTENSITY: about 50-70% of your maximum (20-minute max sustained effort) – so not that hard for most - but the occasional smackdown is OK for some.
TIME – 30 minutes, with more being typically better.
TYPE – Some rhythmic & continuous activity, some resistance movement (either body weight or loaded resistance), and some movement engaging balance and range of movement.
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"By incorporating REGULAR walks, a few sit-ups, and a hamstring stretch into your routine,
you can achieve a healthy and rejuvenated body."
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Where does incidental exercise fit in?
Mowing the lawn, committed labouring, packing shelves, kicking a ball with your kid, and cleaning the house all constitute exercise. Golf does not!
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Are you aging with mobility?
-some fun tests-
The perks of good aging mobility include continued confidence, enjoyment of favourite activities, greater stamina and strength, and a reduced risk of complications from chronic disease. Together, these benefits make mobility a must for healthy aging.
I vaguely remember when these six 'SIT-TO-STAND' movements were not only possible, but fun!
How many actions can you 'still' do?
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John tests his mouth pH after every meal!
-and finds out some foods are bad for him-
Is the food I just ate actually good for me?
My dentist has me do a simple saliva litmus test at every visit to check my mouth's pH. She says it gives her an idea of what I've been eating and can indicate if I've been eating poorly or consuming food that could compromise my dental and overall health.
She strongly advises against consuming ultra-processed foods, especially those with refined sugar.
A saliva pH below 7.0 usually indicates acidemia, an abnormal acidity of the blood. If this is a chronic condition, the mouth becomes more susceptible to dental issues such as decay, bad breath, and gum disease.
My data clearly indicates that habitual dietary sugar consumption contributes to poor health, including weight gain, in most people.
With this, I had John test his saliva immediately after every meal for 14 days to demonstrate the impact of sugar on saliva pH.
I've realized that what I believe is a poor dietary choice may be perceived as good by many people. I want John to understand what I know, but not just from hearing it from me.
The test involved using litmus paper to measure saliva pH. The greener (or less yellow) the paper, the better, indicating a healthier, more alkaline state of about 7.4-7.6.
John discovered that some supposedly healthy commercial options actually contained hidden sugars. Additionally, he was surprised by the acidic result when he tested the combination of alcohol and mixers! You guessed it, it tested a health-destroying acidic yellow.
If you're interested, I can test your response too when you next visit me.
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EXERCISE IS THE MOST UNDERUTILISED ANTIDEPRESSANT,
AND FOOD IS THE MOST ABUSED DRUG
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GET YOUR BODY TO A LEVEL WHERE FOOD AND PHARMACEUTICAL
COMPANIES CANNOT PROFIT OFF YOU
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THE FOODS YOU EAT AFFECT YOUR GUT,
AND YOUR GUT AFFECTS YOUR BRAIN
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QUALITY SLEEP IS THE BEST LEGAL AND FREE
PERFORMANCE ENHANCING DRUG ON THE PLANET
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STEPtember 24'
Why step?
By participating in STEPtember, you are contributing to Cerebral Palsy Alliance's efforts to maintain this amazing progress and continue to finance various research, services, and assistive technology initiatives, which help individuals with cerebral palsy lead fulfilling lives.
What do I think is the number one benefit 'you'll' receive?
Rather than listing all the benefits of regular activity, I'll list the one that has the most positive impact on most people.
#1 Appetite regulation
It's almost impossible to feel like eating commercially created so-called ‘food’ after an activity session at your optimum intensity. Regular exercise seems to inherently drive consuming good food and the appropriate portions. Exercise naturally throws your system into healthy ketosis and the enduring burning of stored body fat for energy. Quality sleep does the same thing. This is why you don’t feel like chocolate for breakfast.
Here comes Snowy singing oldies, goldies
"Be-Bop-A-Lula, " "Baby What I Say"
Here comes Snowy singing, "I Gotta walkin"
Down in the tunnels, trying to make it pay!Snowy STEPtember – CLICK HERE