Strong At Every Age: 15 Habits To Level Up Your Health & Fitness

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Not every increase in health and fitness needs to look like a training montage from the “Rocky” movies!

Making progress every day

We’ll not keep the 15 habits a secret; they are:

  1. Follow the one-minute rule: commit to just one minute of action—this makes starting easier, and often you’ll end up doing more once you’ve got started.
  2. Make the habit exciting: add fun elements to make the habit more enjoyable, like using new gear or accessories.
  3. Do it first: prioritize new habits by doing them early in the day to ensure they get done.
  4. Share the love: pair new habits with activities you already enjoy, where practical, to do “temptation bundling”.
  5. Embrace the uncomfortable: get used to discomfort daily to grow and build resilience for bigger changes.
  6. Do as little as possible: start small with habits, to minimize resistance and focus on consistency.
  7. Think how to be lazy: simplify processes and use shortcuts; there are no extra prizes for it having been difficult!
  8. Make the appointment: schedule habits with set dates and times, to increase accountability.
  9. Let habits evolve: adapt habits to fit current circumstances; that way you can still stay consistent over time.
  10. Plan ahead: prepare in advance to avoid setbacks—what could stop you from succeeding, and how can you pre-empt that?
  11. Pause to reflect: regularly evaluate what works and what doesn’t, to adjust and improve.
  12. Shut off your brain: avoid overthinking and start taking action now, not later, to build momentum.
  13. Question and learn: stay curious and open to learning, or else you will plateau quickly!
  14. Ask why: understand the deeper reasons behind any resistance, and make clear for yourself the value of the habit.
  15. Love your failures: embrace any setbacks as learning opportunities and, as such, stepping stones to success.

For more on all of each of these, enjoy:

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

Want to learn more?

You might also like to read:

How To Really Pick Up (And Keep!) Those Habits

Take care!

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  • Unleashing My Superpowers – by Dr. Patience Mpofu

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    Dr. Patience Mpofu is on a mission to provide women and girls with the inside-information, knowledge, resources, and strategies to break through the glass ceiling. She writes from her experience in STEM, but her lessons are applicable in any field.

    Her advices range from the internal (how to deal with imposter syndrome) to the external (how to overcome cultural biases); she also explains and illustrates the importance of both role models and mentors.

    While a lot of the book is half instruction manual, half memoir of her incredible life and career (to illustrate her points), and is well-worth reading—and/or perhaps worth gifting to a girl you know with ambitions in STEM?

    Grab a copy of Unleashing My Superpowers now!

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  • What the Health – by Kip Andersen, Keegan Kuhn, & Eunice Wong

    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 is a book from the makers of the famous documentary of the same name. Which means that yes, they are journalists not scientists, but they got input from very many scientists, doctors, nutritionists, and so forth, for a very reliable result.

    It’s worth noting however that while a lot of the book is about the health hazards of a lot of the “Standard American Diet”, or “SAD” as it is appropriately abbreviated, a lot is also about how various industries bribe lobby the government to either push, or give them leeway to push, their products over healthier ones. So, there’s a lot about what would amount to corruption if it weren’t tied up in legalese that makes it just “lobbying” rather than bribery.

    The style is mostly narrative, albeit with very many citations adding up to 50 pages of references. There’s also a recipe section, which is… fairly basic, and despite getting a shoutout in the subtitle, the recipes are certainly not the real meat of the book.

    The recipes themselves are entirely plant-based, and de facto vegan.

    Bottom line: this one’s more of a polemic against industry malfeasance than it is a textbook of nutrition science, but there is enough information in here that it could have been the textbook if it wanted to, changing only the style and not the content.

    Click here to check out What The Health, and make informed choices about yours!

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  • Protein: How Much Do We Need, Really?

    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.

    Mythbusting Protein!

    Yesterday, we asked you for your policy on protein consumption. The distribution of responses was as follows:

    • A marginal majority (about 55%) voted for “Protein is very important, but we can eat too much of it”
    • A large minority (about 35%) voted for “We need lots of protein; the more, the better!”
    • A handful (about 4%) voted for “We should go as light on protein as possible”
    • A handful (6%) voted for “If we don’t eat protein, our body will create it from other foods”

    So, what does the science say?

    If we don’t eat protein, our body will create it from other foods: True or False?

    Contingently True on an absurd technicality, but for all practical purposes False.

    Our body requires 20 amino acids (the building blocks of protein), 9 of which it can’t synthesize and absolutely must get from food. Normally, we get those amino acids from protein in our diet, and we can also supplement them by buying amino acid supplements.

    Specifically, we require (per kg of bodyweight) a daily average of:

    1. Histidine: 10 mg
    2. Isoleucine: 20 mg
    3. Leucine: 39 mg
    4. Lysine: 30 mg
    5. Methionine: 10.4 mg
    6. Phenylalanine*: 25 mg
    7. Threonine: 15 mg
    8. Tryptophan: 4 mg
    9. Valine: 26 mg

    *combined with the non-essential amino acid tyrosine

    Source: Protein and Amino Acid Requirements In Human Nutrition: WHO Technical Report

    However, to get the requisite amino acid amounts, without consuming actual protein, would require gargantuan amounts of supplementation (bearing in mind bioavailability will never be 100%, so you’ll always need to take more than it seems), using supplements that will have been made by breaking down proteins anyway.

    So unless you live in a laboratory and have access to endless amounts of all of the required amino acids (you can’t miss even one; you will die), and are willing to do that for the sake of proving a point, then you do really need to eat protein.

    Your body cannot, for example, simply break down sugar and use it to make the protein you need.

    On another technical note… Do bear in mind that many foods that we don’t necessarily think of as being sources of protein, are sources of protein.

    Grains and grain products, for example, all contain protein; we just don’t think of them as that because their macronutritional profile is heavily weighted towards carbohydrates.

    For that matter, even celery contains protein. How much, you may ask? Almost none! But if something has DNA, it has protein. Which means all plants and animals (at least in their unrefined forms).

    So again, to even try to live without protein would very much require living in a laboratory.

    We can eat too much protein: True or False?

    True. First on an easy technicality; anything in excess is toxic. Even water, or oxygen. But also, in practical terms, there is such a thing as too much protein. The bar is quite high, though:

    ❝Based on short-term nitrogen balance studies, the Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8 g protein per kg bodyweight per day❞

    ❝To meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intake of 1.0, 1.3, and 1.6 g protein per kg bodyweight per day is recommended for individuals with minimal, moderate, and intense physical activity, respectively❞

    ❝Long-term consumption of protein at 2 g per kg bodyweight per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg bodyweight per day for well-adapted subjects❞

    ❝Chronic high protein intake (>2 g per kg bodyweight per day for adults) may result in digestive, renal, and vascular abnormalities and should be avoided❞

    Source: Dietary protein intake and human health

    To put this into perspective, if you weigh about 160lbs (about 72kg), this would mean eating more than 144g protein per day, which grabbing a calculator means about 560g of lean beef, or 20oz, or 1¼lb.

    If you’re eating quarter-pounder burgers though, that’s not usually so lean, so you’d need to eat more than nine quarter-pounder burgers per day to get too much protein.

    High protein intake damages the kidneys: True or False?

    True if you have kidney damage already; False if you are healthy. See for example:

    High protein intake increases cancer risk: True or False?

    True or False depending on the source of the protein, so functionally false:

    • Eating protein from red meat sources has been associated with higher risk for many cancers
    • Eating protein from other sources has been associated with lower risk for many cancers

    Source: Red Meat Consumption and Mortality Results From 2 Prospective Cohort Studies

    High protein intake increase risk of heart disease: True or False?

    True or False depending on the source of the protein, so, functionally false:

    • Eating protein from red meat sources has been associated with higher risk of heart disease
    • Eating protein from other sources has been associated with lower risk of heart disease

    Source: Major Dietary Protein Sources and Risk of Coronary Heart Disease in Women

    In summary…

    Getting a good amount of good quality protein is important to health.

    One can get too much, but one would have to go to extremes to do so.

    The source of protein matters:

    • Red meat is associated with many health risks, but that’s not necessarily the protein’s fault.
    • Getting plenty of protein from (ideally: unprocessed) sources such as poultry, fish, and/or plants, is critical to good health.
    • Consuming “whole proteins” (that contain all 9 amino acids that we can’t synthesize) are best.

    Learn more: Complete proteins vs. incomplete proteins (explanation and examples)

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  • Older people’s risk of abuse is rising. Can an ad campaign protect them?

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    Elder abuse is an emerging public health and safety issue for communities of high-income countries.

    The most recent data from Australia’s National Elder Abuse Prevalence Study, which surveyed 7,000 older people living in the community, found one in six self-reported being a victim of some form of abuse. But this did not include older people living in residential aged care or those with cognitive impairment, such as dementia – so is likely an underestimate.

    This week the Australian government announced a multi-million dollar advertising campaign it hopes will address this serious and abhorrent abuse.

    But is investing in community awareness of elder abuse the best use of scarce resources?

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    What is elder abuse?

    The World Health Organization (WHO) defines elder abuse as

    […] a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person.

    Australia usually defines older people as those over 65. The exact age varies between countries depending on the overall health status of a nation and its vulnerable population groups. The WHO definitions of an older adult for sub-Saharan Africa, for example, is over 50. And there are communities with poorer health status and shorter lifespans within country borders, including our First Nations people.

    Elder abuse can take on many different forms including physical, sexual, psychological, emotional, or financial abuse and neglect.

    Living longer and wealthier

    The number of older people in our society is greater than it has ever been. Around 17% Australians are aged 65 and over. By 2071, older Australians will make up between 25% and 27% of the total population.

    People are living longer, accumulating substantial wealth and are vulnerable to abuse due to cognitive, physical or functional limitations.

    Longer lifespans increase the time of possible exposure to abuse. Australian men aged 65 can expect to live another 20.2 years, while women aged 65 are likely to live another 22.8 years. (Life expectancy for First Nations men and women remains significantly shorter.)

    Australian men are now 143 times more likely to reach the age of 100 than they were in 1901. Women are 82 times more likely.

    Older people hold a large proportion of our nation’s wealth, making them vulnerable to financial abuse. Recent research by the Australian Council of Social Service and UNSW Sydney reveals older households (with people over 65) are 25% wealthier than the average middle-aged household and almost four times as wealthy as the average under-35 household.

    Finally, older people have higher levels of impairment in their thinking, reasoning and physical function. Cognitive impairment, especially dementia, increases from one in 67 Australians under 60 to almost one in two people aged over 90.

    Over half of Australians aged 65 years and over have disability. A particularly vulnerable group are the 258,374 older Australians who receive government-funded home care.

    Who perpetrates elder abuse?

    Sadly, most of the perpetrators of elder abuse are known to their victims. They are usually a member of the family, such as a life partner, child or grandchild.

    Elder abuse causes significant illness and even early death. Financial abuse (across all ages) costs the community billions of dollars. Specific data for financial elder abuse is limited but indicates massive costs to individual survivors and the community.

    Despite this, the level of awareness of elder abuse is likely to be much lower than for family violence or child abuse. This is partly due to the comparatively recent concept of elder abuse, with global awareness campaigns only developed over the past two decades.

    Is an advertising campaign the answer?

    The federal government has allocated A$4.8 million to an advertising campaign on television, online and in health-care clinics to reach the broader community. For context, last year the government spent $131.4 million on all media campaigns, including $32.6 million on the COVID vaccination program, $2 million on Japanese encephalitis and $3.2 million on hearing health awareness.

    The campaign will likely benefit a small number of people who may be victims and have the capacity to report their perpetrators to authorities. It will generate some heartbreaking anecdotes. But it is unlikely to achieve broad community or systemic change.

    There is little research evidence to show media campaigns alter the behaviour of perpetrators of elder abuse. And suggesting the campaign raises awareness of the issue for older people who are survivors of abuse sounds more like blaming victims than empowering them.

    We don’t know how the government will judge the success of the campaign, so taxpayers won’t know whether a reasonable return on this investment was achieved. There may also be opportunity costs associated with the initiative – that is, lost opportunities for other actions and strategies. It could be more effective and efficient to target high-risk subgroups or to allocate funding to policy, practice reform or research that has direct tangible benefits for survivors. https://www.youtube.com/embed/DeK2kaqplTI?wmode=transparent&start=0 The Australian Human Rights Commission’s campaign from last year.

    But the campaign can’t hurt, right?

    Actually, the dangers that could come with an advertising campaign are two-fold.

    First it may well oversimplify a highly complex issue. Identifying and managing elder abuse requires an understanding of the person’s vulnerabilities, their decision-making capacity and ability to consent, the will and preferences of victim and the role of perpetrator in the older person’s life. Abuse happens in the context of family and social networks. And reporting abuse can have consequences for the victim’s quality of life and care.

    Consider the complexities of a case where an older person declines to have her grandson reported to police for stealing her money and medication because of her fear of becoming socially isolated. She might even feel responsible for the behaviour having raised the grandson and not want him to have a criminal record.

    Secondly, a public campaign can create the illusion government and our institutions have the matter “in hand”. This might slow the opportunity for real change.

    Ideally, the campaign will strengthen the argument for better policies, reporting procedures, policing, prosecution and judgements that are aligned. But these ends will also need investment in more research to build better communities that take good care of older people.

    Joseph Ibrahim, Professor, Aged Care Medical Research Australian Centre for Evidence Based Aged Care, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    Don’t Forget…

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  • The Secret To Better Squats: Foot, Knee, & Ankle Mobility

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    “Just squat more” is fine advice and will get you there eventually, but there are ways to shorten the time it takes, by unlocking whatever part(s) might be holding you back:

    Piece by piece

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    4. Foot circles: rotate your feet in circles; repeat for both legs.
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    7. Heel drops: perform dynamic heel drops with your feet back, to stretch your ankles.
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    Take care!

    Don’t Forget…

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  • Best Salt for Neti Pots?

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    ❓ Q&A With 10almonds Subscribers!

    Q: What kind of salt is best for neti pots?

    A: Non-iodised salt is usually recommended, but really, any human-safe salt is fine. By this we mean for example:

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    Learn to Age Gracefully

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