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Memorial day tribute
May 30, 2022
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How timing your meals right can benefit your health
May 29, 2022
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The 6 Best Mobility Exercises for Longevity, According to an Occupational Therapist
May 29, 2022
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When it comes to physical activity, the equation is fairly straightforward: The more we move, the better our bodies are able to support movement. However, the converse is also true. The more sedentary we are, the stiffer and weaker we get, so the more difficult movement becomes.“Many older adults isolate and become sedentary, which is why they have trouble walking and moving when the time comes,” explains Brittany Ferri, PhD, CPRP, an occupational therapist at Medical Solutions Barcelona. “The best way to keep your motion is by practicing, meaning walking, exercising, stretching, and doing anything that keeps you active.”
In particular, mobility exercises can be an essential component to increasing longevity and quality of life, especially for older adults. These are the moves that target the range of motion in our joints (not to be confused with flexibility, which is about increasing length in our muscles). Having greater mobility helps to prevent falls, promote balance and coordination, and maintain independence later into life by allowing us to function better in everyday activities.
How can mobility exercises improve longevity?
Mobility exercises can allow us to stay more active, which helps regulate blood pressure, improves circulation, keeps joints and muscles flexible, and assists with balance, explains Dr. Ferri. “This gives older adults more quality of life for longer.”
By helping us maintain adequate physical strength and balance, mobility exercises keep us safer and more independent, helping us “navigate [our] environment more easily and freely,” says Dr. Ferri. “This helps seniors have control over the activities they want to participate in.”
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Photo: Getty Images/The Good Brigade
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Why walking 10,000 steps is not going to make you fitter
May 28, 2022
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Mobility is everything, or so the fitness gurus would have you believe. But the focus on mobility and movement isn’t new. It’s as old as 1965 when a Japanese firm launched the pedometer and popularised the idea that taking 10,000 steps daily leads to better health. The company was Yamasa Clock and Instrument Company, and its pedometer was called Manpo-kei, which translates to “10,000 steps meter” in Japanese. A 2019 study on daily step count by researchers from Harvard Medical School, surmised that this is where the magic number of 10,000 steps comes from. In a separate study published in Lancet last month, researchers wrote that “Although 10,000 steps per day is widely promoted to have health benefits, there is little evidence to support this recommendation.”
For this study, published in the Lancet, researchers analyzed 15 studies that covered the health and fitness of over 47,000 people, over a period of seven years. They found that while “10,000 steps” is a myth, there are health benefits for adults who clocked more steps. Adults who walked more had a 40% to 53% lower risk of mortality. They also found that taking more steps per day was associated with a progressively lower risk of all-cause mortality but varied by age. There was progressively lower risk of mortality among adults aged 60 years and older who walked about 6,000–8,000 steps per day, and among adults younger than 60 years who walked about 8,000–10,000 steps per day.
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Should you be walking 10,000 steps everyday? (Istockphoto)
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7 Unhelpful Habits Everyone Should
May 28, 2022
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It’s likely you eat three meals a day – modern life is designed around this way of eating. We’re told breakfast is the most important meal of the day, we’re given lunch breaks at work, and then our social and family lives revolve around evening meals. But is this the healthiest way to eat?
Before considering how frequently we should eat, scientists urge us to consider when we shouldn’t.
Intermittent fasting, where you restrict your food intake to an eight-hour window, is becoming a huge area of research.
Giving our bodies at least 12 hours a day without food allows our digestive system to rest, says Emily Manoogian, clinical researcher at the Salk Institute for Biological Studies in California, and author of a 2019 paper entitled “When to eat”.
Rozalyn Anderson, an associate professor at the University of Wisconsin’s School of Medicine and Public Health, has studied the benefits of calorie restriction, which is associated with lower levels of inflammation in the body.
“Having a fasting period every day could reap some of these benefits,” she says. “It gets into the idea that fasting puts the body in a different state, where it’s more ready to repair and surveil for damage and clear misfolded proteins.” Misfolded proteins are faulty versions of ordinary proteins, which are molecules that perform a huge range of important jobs in the body. Misfolded proteins have been associated with a number of diseases.
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Missed News 894
May 28, 2022
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Hola Papi: ‘Do I Really Need to Be on Social Media?’
May 27, 2022
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¡Hola, Papi!
I regret not thinking of you sooner, but I think you’re the man for this question.
How does a person deal with knowing that an online presence would likely increase their chances of success in their field but they don’t want to be known online? My career would undoubtedly benefit and I care a lot about my work, so I might have to suck it up, put myself out there, and face the horror of a public Instagram profile with hashtagged posts. Sharing art is hard enough without the mortifying ordeal of being online.
My anxiety is specifically about being on social media. I’m severely online. You and I both know it’s bad out there. How does anyone see an upside nowadays?
I also feel like a hypocrite. I consume and engage with public/semi-public content (what feels like every hour of every day), but I don’t add to it. Can you call that a “lurker mentality”? How do you participate in the world?
Signed,
Digital Debutante
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Photo-Illustration: Pedro Nekoi
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Critical Thinking Is About Asking Better Questions
May 27, 2022
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Are you tackling a new and difficult problem at work? Recently promoted and trying to both understand your new role and bring a fresh perspective? Or are you new to the workforce and seeking ways to meaningfully contribute alongside your more experienced colleagues? If so, critical thinking — the ability to analyze and effectively break down an issue in order to make a decision or find a solution — will be core to your success. And at the heart of critical thinking is the ability to formulate deep, different, and effective questions.
Consider this: Clayton M. Christensen was perhaps the greatest management thinker of the last 30 years. His “How Will You Measure Your Life” is a Harvard Business Review bestseller and one of the five best articles on personal development I’ve read, and his theories on innovation and disruption changed business. But my most memorable encounter with Christensen was a talk at Harvard Business School where he discussed his own approach to his time as an MBA student decades before.
He said HBS was where he learned to ask great questions. Impressed with his classmates, he would carry a notebook to class and write down the most insightful questions other students asked. He’d then go home and reflect on how and why the students had formulated them. Ever curious, Christensen laid the foundation for his future insights by first studying the process by which people formulated their best queries.
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Missed News 893
May 27, 2022
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A psychologist says the most successful people ‘reframe failure’ by doing 4 things
May 26, 2022
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We all love a 4.0-grade point average, a complete winning record for the season, or a flawless performance review at the end of the year. Perfection makes us feel comfortable and safe.
Growing up as a Taiwanese American, I often found myself struggling with perfectionism. My parents gave me a map with specific stopping points — and any detours would be a sign of failure.
There was no discussion about the benefits of failure. Everything was framed around avoiding it at all costs, and over time it became damaging to my mental health.
As a psychologist, I see this same pattern with a lot of my patients today: No one invites us to fail as a path to success.
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Keep It 100 | Digitalvision | Getty Images
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