Habits for a Better Evening Routine | Exercise is the Only Way to Defy Age | 1% 'Marginal Gains' Rule

  • If you want to have an overall healthy life, the truth of the matter is, you need to exercise. This doesn't mean you have to suffer through excessively long and draining workouts (unless of course, it is in line with your goals). To just be relatively healthy and to feel energized, the amount of exercise required is probably smaller than you think. So then, how much exercise is "enough"? According to the World Health Organization (WHO), the smallest amount to get the maximum benefits: “...adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate - and vigorous-intensity activity [1].” So then what differentiates moderate-intensity from vigorous-intensity and what are some examples. The easiest way to judge intensity (no equipment needed) is the talk test: moderate-intensity = ability to talk but not sing / vigorous-intensity = ability to only say a few words at a time before the need to take a breath. Examples of moderate-intensity are brisk walking, light cycling, yoga, easy dancing, and leisure sports. Examples of vigorous intensity are running, jump rope, strength training, HIIT, sprints. The next question is does it matter how long the exercise session is? The WHO in 2020 removed its one-time recommendation of at least 10 minutes to no minimum. This means that as long as your hitting your weekly total, it doesn't matter how you get there. While these numbers represent the minimum amount for relative health and in no way shape or form may line up with your goals and aspirations, it should be encouraging to know that just 21.5 minutes a day of a brisk walk can be extremely beneficial to your health. How much exercise is enough if you have goals and aspirations? That's where it becomes a little trickier. You'll need to consider what your goals are, the timeline you want to reach those goals, where you currently are at from a fitness level, and how much attention you're willing to put into the various other aspects of your life that will affect you reaching your goals, such as fitness, nutrition, recovery, and stress management. If it seems overwhelming, consider consulting a trainer/coach. Having goals is a good thing, it means you want to be more than just relatively healthy.

5 Habits For a Better Evening Routine

There are some basic things you can make sure you're doing before you go to bed that’ll help you wake up feeling a little less achy and a bit more rested and ready to face the day. GQ connected with five experts for their tips for simple evening habits you can use to feel better in your body, starting tonight. GQ

The Unexpected Way Your Brain May be Causing You to Overeat, Says Research

The reason you're eating too much may not have to do with cravings. EAT THIS NOT THAT

Exercise Is the Only Way to Defy Aging

Aging is like a whole bunch of conditions happening gradually, all at once. Exercising can have a hugely positive effect on aging. This article will point out the three keys reasons exercise is truly the only way to defy aging. IN FITNESS AND IN HEALTH

The 1% ‘Marginal Gains’ Rule

Sir Dave Brailsford, former performance director of British Cycling, revolutionized the sport using the theory of marginal gains. Brailsford believed that if you make a 1% improvement in a host of tiny areas, the cumulative benefits would be extraordinary. CNBC

15 Homemade Versions of Your Favorite Childhood Foods

All the food you loved as a kid, but better. SELF