Running lessons, the best exercise for blood pressure, and improving sleep hygiene
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I. Sitting at work isn’t the problem.
The stressful job, inconsistent exercise routine, and poor sleep hygiene is the problem.
II. If I restarted my running career, I would:
1. Start running earlier in life.
2. Eat to fuel.
3. Avoid sacrificing sleep to train.
4. Run AND lift.
5. Consume more dairy. Lots of milk.
6. Respect the importance of mental health status, mood, libido, and energy levels.
What I’m Reading
Dr. Chris Swain on posture and pain:
“Compare it with things that really make a difference, like depression and anxiety, and the evidence suggests posture just isn’t worth worrying about for most people.
‘There is just no good evidence’ that posture is in any way a problem, O’Sullivan says. ‘Often, this is a distractor from the big game. Our spinal health is linked to our general health. Keeping fit and strong. Moving. Eating well. Sleeping well. They’re the things we should be targeting.’”
The best exercise for reducing blood pressure:
“Researchers at Canterbury Christ Church and Leicester universities compared the efficacy of different forms of exercise on reducing blood pressure and found that ‘isometric exercises’ – which involve engaging muscles without movement such as wall sits and planks – were almost twice as effective compared with the government recommended exercise guidelines.
‘Performing 4 x 2 minutes of wall sits, with 2-minutes’ rest in between, three times per week, is an effective way to reduce your blood pressure,’ said O’Driscoll. ‘They should be done alongside other exercise modes, to provide the maximum range of exercise choices rather than limiting them.’”
What I’m Liking
It’s never a bad time to assess your sleep hygiene.
Speaking of sleep hygiene, this sleep mask is one of my favorite purchases of 2023:
Lately, I’ve been using the sleep mask for short, mid-day naps.
It’s amazing what 10-15 minutes can do.
I’ve realized that if I’m too busy for a short nap during the day, I’m probably doing too much.
That’s a wrap for this week.
See you next Saturday.
PS
If you enjoyed today’s newsletter, please consider donating to my New York City Marathon Fundraiser.