A minipost on staying healthy
For the last twenty years or so it's been increasingly clear that exercise is a powerful drug large benefits and few if any downsides. Recommendations for how much across wide ranges of populations are improving, but historically have been educated guesses and extrapolations based on inadequately sized studies. Fitbits, Apple watches and other wearables that measure and record movement are revolutionizing how the science is done. Study sizes and data quality have increased dramatically and are being correlated with real measures of health from physicals and other widespread measures. New targeted recommendations based on the improved studies are emerging with recommendations for various age groups and differing physical abilities and medical conditions, acceptable sedentary behavior, a better understanding of the depression-fighting power of physical movement and so on.
The British Journal of Sports Medicine has dedicated their latest issue to the new device-grounded WHO physical activity recommendations and has posted it outside their paywall. Perhaps most important is the WHO 2020 Guidelines article, but most of the articles are interesting and written for the non-specialist. They also posted an informative twenty minute podcast episode:
If you're looking for some serious strength and conditioning exercises, Sarah has put together a few on her YouTube page. They're aimed more at those already in good shape who don't have access to a gym. Just look for those labeled strengthening and conditioning - the rest are aimed at beginning volleyball players. At the other end of the scale walking is an excellent exercise.
And a simple recommendation from me. Getting out in the cold weather away from people is an excellent way to get exercise. As a native Montanan I offer one bit of advice on dressing for the cold: layered clothing. It can make the difference between a pleasant bit of outdoor activity and being cold, wet and miserable.
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