Walk More, Squat More, And Move In Nature More

This week, we're diving into a topic that oozes energy and life force: The secret to living a life of pure longevity and vitality. And guess what? It all starts with one simple, yet oh-so-delightful element: DAILY MOVEMENT.

In light of our modernised lifestyles, it has become essential to recognise the impact on our bodies. The prevalence of chairs, pavements, stairs, and cars has led to a reduction in natural movement. For instance, opting for chairs over squatting can adversely affect your flexibility and posture. Walking on even pavements instead of uneven surfaces has been shown to diminish balance and agility. Choosing stairs over more challenging terrains deprives us of opportunities to strengthen our muscles and enhance power. And, relying on cars instead of walking or running limits the development of speed and endurance.

But fret not, for we have the key to mastering the art of movement— by incorporating a variety of exercises into our everyday lives! By doing so, we combat muscle atrophy and maintain our body's various abilities, all in pursuit of becoming the absolute best versions of ourselves.

Movement not only bestows us with a wonderful physique, but it's also an elixir for our brain health and cognition.

Studies have shown that exercise can influence our genes, including the BDNF gene responsible for brain growth. This gene is closely tied to neuroplasticity, neurotransmitter regulation, and emotional well-being. Regular aerobic exercise has been associated with positive effects on memory decline in the elderly and the growth of new brain cells, promoting cognitive flexibility.

Notably, exercise plays a crucial role in longevity, as highlighted by the brilliant mind of David Sinclair, a renowned geneticist at Harvard Medical School. Viewing aging as a condition rather than a mere consequence of growing older, opens up new possibilities for successful treatments and approaches to tackle age-related pathologies.

Imagine reversing memory decline, growing new brain cells in the memory center, and building a brain that defies physical shrinkage—exercise is truly the magic potion we've been seeking.

So, here's the deal — make a commitment to yourselves, a vow to incorporate MOVEMENT into your daily routine:

1. Mindful Movement: Practice the grace of slow practices like yoga and tai chi. Your body will thank you with decreased blood pressure, body mass index, and even cholesterol. How delightfully luxurious!

2. Moderate-Intensity Magic: Break a sweat, get slightly out of breath—think brisk walking and general gardening. The result? Diabetes resistance by a jaw-dropping 75% and enhanced blood sugar sensitivity. Now that's a win-win!

3. Embrace Versatility: Seek opportunities to move in various ways and environments. After all, life's about embracing the spice of diversity, isn't it?

4. The Right Balance: Challenge your body, but don't overdo it. We want a response, not a breakdown, my darlings.

5. Nature's Embrace: Walk, squat, and revel in the great outdoors. I, for one, have movement breaks scheduled every hour—20 squats each time, a joyful journey towards strength, clarity, and a fiery metabolism!

6. Resistance Royalty: Ladies and gents in their fabulous mid-30s, listen up—resistance training is your golden ticket to weight management, balanced hormones, longevity, and waving farewell to muscle wastage in your 40s - 50s and more. 20 minutes, 3-4 times a week, and you'll be feeling like royalty.

7. Protein Power: Don't forget the fuel—protein is the lifeblood of muscle growth and overall longevity. The average individual needs anywhere between 1.2 – 1.6 grams of protein per kilogram of body weight, and as we age, it goes up to 2.2 g/kg for the wiser folks among us. Let's raise a toast to muscle magnificence!

So, let us celebrate our bodies and minds this August, turning back the clock, promoting physical health, cognitive function, and even influencing our genes. Together, we'll unlock the secrets to a life of splendour, vitality and embracing ourselves at every level.