Fitness Walking and Bodyweight Exercises – by Frank S. Ring

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A lot of exercise manuals assume that the reader has a “basic” body (nothing Olympian, but nothing damaged either). As we get older, increasingly few of us fall into the “but nothing damaged either” category!

Here’s where Ring brings to bear his decades of experience as a coach and educator, and also his personal recovery from a serious back injury.

The book covers direct, actionable exercise advice (with all manner of detail), and also offers mental health tips he’s learned along the way.

Ring, like us, is a big fan of keeping things simple, so he focusses on “the core four” of bodyweight exercises:

  1. Pushups
  2. Squats
  3. Lunges
  4. Planks

These four exercises get a whole chapter devoted to them, though! Because there are ways to make each exercise easier or harder, or have different benefits. For example, adjustments include:

  • Body angle
  • Points of contact
  • Speed
  • Pausing
  • Range of motion

This, in effect, makes a few square meters of floor (and perhaps a chair or bench) your fully-equipped gym.

As for walking? Ring enjoys and extols the health benefits, and/but also uses his walks a lot for assorted mental exercises, and recommends we try them too.

A fine book for anyone who wants to gain and/or maintain good health, but doesn’t pressingly want to join a gym or start pumping iron!

Pick up “Fitness Walking and Bodyweight Exercises: Supercharge Your Fitness, Build Body Strength, and Live Longer” on Amazon today!

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  • The Whole-Body Approach to Osteoporosis – by Keith McCormick

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    You probably already know to get enough calcium and vitamin D, and do some resistance training. What does this book offer beyond that advice?

    It’s pretty comprehensive, as it turns out. It covers the above, plus the wide range of medications available, what supplements help or harm or just don’t have enough evidence either way yet, things like that.

    Amongst the most important offerings are the signs and symptoms that can help monitor your bone health (things you can do at home! Like examinations of your fingernails, hair, skin, tongue, and so forth, that will reveal information about your internal biochemical make-up), as well as what lab tests to ask for. Which is important, as osteoporosis is one of those things whereby we often don’t learn something is wrong until it’s too late.

    The author is a chiropractor, which doesn’t always have a reputation as the most robustly science-based of physical therapy options, but he…

    • doesn’t talk about chiropractic
    • did confer with a flock of experts (osteopaths, nutritionists, etc) to inform/check his work
    • does refer consistently to good science, and explains it well
    • includes 16 pages of academic references, and yes, they are very reputable publications

    Bottom line: this one really does give what the subtitle promises: a whole body approach to avoiding (or reversing) osteoporosis.

    Click here to check out The Whole Body Approach To Osteoporosis; sooner is better than later!

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  • How Healers Heal – by Dr. Shilpi Pradhan

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    First note: the listed author here is in fact the compiler, with the authors being a collection of no fewer than 33 board-certified lifestyle medicine physicians. So, we’re not getting just a single person’s opinions/bias here!

    But what is lifestyle medicine? This book holds the six pillars of lifestyle medicine to be:

    1. Nutrition
    2. Physical activity
    3. Stress management
    4. Restorative sleep
    5. Social connections
    6. Avoidance of risky substances

    …and those things are what we read about throughout the book, both in highly educational mini-lecture form, and sometimes highly personal storytelling.

    It’s not just a “do these things” book, though yes, there’s a large part of that. It also covers wide topics, from COVID to alopecia, burnout to grief, immune disorders to mysterious chest pains (and how such mysteries are unravelled, when taken seriously).

    One of the greatest strengths of this book is that it’s very much “medicine, as it should be”, so that the reader knows how to recognize the difference.

    Bottom line: this book doesn’t fit into a very neat category, but it’s a very worthwhile book to read, and one that could help inform a decision that changes the entire path of your life or that of a loved one.

    Click here to check out How Healers Heal, and learn to recognize the healthcare you deserve!

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  • How an Idaho vaccine advocacy org plans its annual goals

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    The start of a new year means many nonprofits and community health workers are busy setting goals and reflecting on what’s worked and what hasn’t. For those engaged in vaccine outreach, it also means reflecting on the tools and tactics that help them communicate better with their communities about why vaccines matter.

    Across the country, childhood vaccination rates have declined since the COVID-19 pandemic, resulting in a resurgence of preventable diseases like pertussis. 

    Also known as whooping cough, pertussis has surged in states like Idaho, said Karen Jachimowski Sharpnack, executive director of the Idaho Immunization Coalition, in a conversation with PGN about the organization’s 2025 priorities. 

    Sharpnack shared how spikes in infectious respiratory illnesses can create opportunities to listen better and understand the nuances of the communities they serve.

    Here’s more of what Sharpnack said.

    [Editor’s note: The contents of this interview have been edited for length and clarity.]

    PGN: Whooping cough cases are up in your state. Can you share an example of how your organization is responding?

    Karen Jachimowski Sharpnack: If you look at Treasure Valley and Northern Idaho, the majority of those cases have been reported, and it’s like five times as much as we had the previous year. 

    So, two things that the Coalition is doing in response: First, we put out radio public service announcements throughout those particular areas about what whooping cough is, how contagious it is, and what you should do if you think your child or anyone you know has it. 

    Second, we are contacting every school superintendent, principal, school nurse, with a letter from us at the Coalition [to warn about] the whooping cough outbreaks in schools right now. Here’s what the symptoms are, here’s what you can do, and then here’s how you can protect yourself and your families. 

    It doesn’t mean the health district wouldn’t do it, or the Department of Health and Welfare can’t do it. But from our standpoint, at least we are bringing an awareness to the schools that this is happening. 

    PGN: How does your organization decide when outreach is needed? How do you take a pulse of your communities’ vaccine attitudes?

    K.J.S.: We consistently hold listening sessions. We do them in English and Spanish if we need to, and we go around—and I’m talking about the southern part of the state—and bring people together. 

    We’ve done adults, we’ve done teenagers, we’ve done college students, we’ve done seniors, we’ve done all age groups. 

    So, we’ll bring eight or 10 people together, and we’ll spend a couple of hours with them. We feed them and we also pay them to be there. We say, ‘We want to hear from you about what you’re hearing about vaccines, what your views are if you’re vaccinated.’ Anytime, by the way, they can get up and leave and still get paid. 

    We want to hear what they’re hearing on the ground. And these sessions are extremely informational. For one, we learn about the misinformation that goes out there, like immediately. And two, we’re able to then focus [on how to respond]. If we’re hearing this, what kind of media campaign do we need to get together?

    PGN: How do these listening sessions inform your work?

    K.J.S.: So, a couple times a year we also pay a professional poller to do a poll. And when we get those results we check them against our listening sessions. We want to see: Are we on target? Are we ahead? 

    We just finished putting a one-pager together for legislators, so we’re ready to go with the new [legislative] session. We do this poll every year in August-September to know how Idahoans are feeling about vaccines. We get the results in October, because we’re getting ready for the next year. 

    We actually poll 19-to-64-year-olds, really honing in on questions like, ‘Do you believe vaccines are safe and effective?’ ‘Do you believe that school vaccination rules should still be in place?’

    And what’s pretty cool is that two-thirds of Idahoans still believe vaccines are safe and effective, want to keep school rules in place, and believe that the infrastructure systems that we have in place for our vaccine registry should remain the same. Those are important to hear, so this is really good information that we can pull out and do something with.

    PGN: Like what?

    K.J.S.: Here’s the bottom line. It takes money to do this work, so you have to be able to say what you are going to do with the results. 

    Doing a poll costs anywhere from $15,000 to $35,000. This is an expensive investment, but we know that the polling is so important to us, along with the time that I have my staff go out and do the listening sessions and get feedback. 

    We take those results to educate, to talk to our legislators, and advocate for vaccines. We actually do these high-level media campaigns around the state. So, we are actually doing something with the polling. We’re not just sharing the results out. 

    And then we actually ask, what can we do to make a change? What are we hearing that we need to focus on? 

    That’s why it’s really important, because we are actually pushing this out for 2025. We know where we’re going in 2025 programmatically with marketing, and we know where we’re going with advocacy work. 

    We’re not guessing. We’re actually listening to people. And then we’re making really concrete decisions on how we’re going to move the organization forward to be able to help our communities.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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Related Posts

  • Fast. Feast. Repeat – by Dr. Gin Stephens
  • 8 Signs On Your Breast You Shouldn’t Ignore

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Can you name the 8 signs that may indicate breast cancer? This video discusses them, and also shows what they look like on various different skintones:

    Stay abreast:

    Dr Simi Adedeji bids us watch out for:

    1. Inverted nipple: a newly inverted nipple (pointing inward or folded) should be checked by a doctor, especially if it’s a recent change.
    2. Flaky rash: a flaky, itchy, or red rash around the nipple or areola could indicate an underlying issue and should not be dismissed as just a skin condition.
    3. Tethering: skin pulling or denting, noticeable when raising your arms, may signal a deeper problem.
    4. Dimpling: skin resembling an orange peel (po orang sign) with dips and accentuated pores could indicate swelling or thickening and requires medical evaluation.
    5. Redness or heat: unusual warmth, redness, or tenderness in the breast, particularly if not breastfeeding, should be investigated.
    6. Nipple discharge: any unusual fluid from the nipple (be it yellow, green, milky, clear, or blood-stained) warrants attention, especially if spontaneous or only from one side.
    7. Change in size: sudden changes in the size or shape of one breast should not be ignored.
    8. Breast lump: a firm, irregular, or persistent lump in the breast, armpit, or collarbone area should be checked promptly, even if it’s not always harmful.

    The above signs may indicate cancer or something else, but none of them are things that should be ignored (even if you get just one sign).

    For more on each of these, plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    The Hormone Therapy That Reduces Breast Cancer Risk & More

    Take care!

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  • Comfortable with Uncertainty – by Pema Chödrön

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This book is exactly what the subtitle claims it to be: 108 teachings on cultivating fearlessness and compassion. They are short extracts, entire of themselves, taken from Chödrön’s wider work and arranged to offer her insights and advices on this one topic, in one place.

    It is worth noting, by the way, that the author is a Buddhist nun, and as such, the principles and practices are Buddhist in origin. If that’s a problem for you, then this book will not be for you. It does not, however, require that the reader be Buddhist to benefit, simply that one has a will to be calm in the face of chaos, and yet not indifferent—rather, to take on the challenges of life with a whole heart.

    And about that compassion? This is about alleviating suffering; your own, and the suffering in the world as a whole, increasingly uncertain as this world is. And being brave enough to do that, in a world that is not always gentle.

    The style is idiosyncratic, and you will likely love it or hate it. If you love it, then you will find this book at once both soothing and empowering; if not, you will put the book down and pick up a book on CBT or something instead.

    Bottom line: this book absolutely does deliver on its title/subtitle promises—provided you, dear reader, internalize it and practise it.

    Click here to check out Comfortable with Uncertainty, and get comfortable with uncertainty!

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  • Cherries’ Very Healthy Wealth Of Benefits!

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    Cherries’ Health Benefits Simply Pop

    First, be aware, there are different kinds:

    Sweet & Sour

    Cherries can be divided into sweet vs sour. These are mostly nutritionally similar, though sour ones do have some extra benefits.

    Sweet and sour cherries are closely related but botanically different plants; it’s not simply a matter of ripeness (or preparation).

    These can mostly be sorted into varieties of Prunus avium and Prunus cerasus, respectively:

    Cherry Antioxidants: From Farm to Table

    Sour cherry varieties include morello and montmorency, so look out for those names in particular when doing your grocery-shopping.

    You may remember that it’s a good rule of thumb that foods that are more “bitter, astringent, or pungent” will tend to have a higher polyphenol content (that’s good):

    Enjoy Bitter Foods For Your Heart & Brain

    Juiced up

    Almost certainly for reasons of budget and convenience, as much as for standardization, most studies into the benefits of cherries have been conducted using concentrated cherry juice as a supplement.

    At home, we need not worry so much about standardization, and our budget and convenience are ours to manage. To this end, as a general rule of thumb, whole fruits are pretty much always better than juice:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Antioxidant & anti-inflammatory!

    Cherries are a very good source of antioxidants, and as such they also reduce inflammation, which in turn means ameliorating autoimmune diseases, from common things like arthritis…

    Efficacy of Tart Cherry Juice to Reduce Inflammation Biomarkers among Women with Inflammatory Osteoarthritis (OA)

    …to less common things like gout:

    Cherry Consumption and the Risk of Recurrent Gout Attacks

    This can also be measured by monitoring uric acid metabolites:

    Consumption of cherries lowers plasma urate in healthy women

    Anti-diabetic effect

    Most of the studies on this have been rat studies, and the human studies have been less “the effect of cherry consumption on diabetes” and more a matter of separate studies adding up to this conclusion in, the manner of “cherries have this substance, this substance has this effect, therefore cherries will have this effect”. You can see an example of this discussed over the course of 15 studies, here:

    A Review of the Health Benefits of Cherries ← skip to section 2.2.1: “Cherry Intake And Diabetes”

    In short, the jury is out on cherry juice, but eating cherries themselves (much like getting plenty of fruit in general) is considered good against diabetes.

    Good for healthy sleep

    For this one, the juice suffices (actual cherries are still recommended, but the juice gave clear significant positive results):

    Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms ← this was specifically in people over the age of 50

    Importantly, it’s not that cherries have a sedative effect, but rather they support the body’s ability to produce melatonin adequately when the time comes:

    Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality

    Post-exercise recovery

    Cherries are well-known for boosting post-exercise recovery, though they may actually improve performance during exercise too, if eaten beforehand/

    For example, these marathon-runners who averaged 13% compared to placebo control:

    Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals

    As for its recovery benefits, we wrote about this before:

    How To Speed Up Recovery After A Workout (According To Actual Science)

    Want to get some?

    We recommend your local supermarket (or farmer’s market!), but if for any reason you prefer to take a supplement, here’s an example product on Amazon

    Enjoy!

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