Exercise philosophy, important health markers, and your new favorite NBA player
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What I’m Thinking
1️⃣ If I don’t remind you of this at least once a year, I’m not doing my job.
The physical activity guidelines for adults (via the World Health Organization) are as follows:
150-300 min/week moderate-intensity aerobic activity
2 days/week muscle strengthening
Let’s do our part. No waiting until 2024 :)
2️⃣ The training philosophy of legendary running coach, Steve Magness:
Lots of easy
Occasionally hard
Vary it
Very seldom, go see God
This applies to just about all physical activity, not just running.
What I’m Reading
📖 Sleep regularity is a stronger predictor of mortality risk than sleep duration:
“Sleep of adequate duration is important for optimal health and longevity, but emerging evidence demonstrates that regular sleep timing may be even more important. Using objective measures of sleep in a cohort of > 60 000 individuals, we found that people with less regular sleep patterns have a higher risk of premature mortality, and that sleep regularity is a stronger predictor of mortality risk than sleep duration. These findings were robust with detailed control for confounding factors, providing evidence that sleep regularity is a key index of human health and potentially a more important marker of health than sleep duration.”
“Recent cannabis use was associated with negative long-term symptomatic and treatment outcomes across anxiety and mood disorders (AMD). The findings should be interpreted with caution, considering the observational designs across studies and the biases associated with the samples (eg, inpatients) and sources of cannabis consumed (ie, unregulated sources). Nonetheless, clinicians can use the insight gained to inform their own and their patients' knowledge concerning potential risks of cannabis with regard to symptoms of AMD.”
What I’m Liking
Super interesting study.
The bottom line:
Being unfit is risky regardless of whether you’re skinny, normal weight, or obese.
We need more people like Mitchell Robinson.
I guarantee you won’t regret taking 2 minutes to watch this.
Thanks for reading to the end.
Happy December!
Steve Magness’ training philosophy is so simple but a game changer. Growing up training in the late 90’s “no pain no gain” was definitely the overarching principle of my coaches in varsity—which trickled down to me until recently.
I haven’t done so, so—congrats on finishing the NY Marathon, Dr. Scott!