Sprint hard once a week for cardiometabolic health - extending into advanced years. Run long (5km) at an easy pace through woods/trees for your mind.
Sleep more in winter and less in summer. Sleep does NOT have to be contiguous every night of the week.
Sleep more in winter and less in summer. Sleep does NOT have to be contiguous every night of the week.
Sleep regularity, the day-to-day consistency of sleep–wake timing, can be a stronger predictor for some health outcomes than sleep duration.
You need more sleep than you think (reading a book in the last hour before bed rather than watching TV will prove this).
Blue light in the morning, red lights in the evening. (Watch that screen time!). We tend to be starved of IR - we need to eat the light spectrum.
Get out in to sunlight in the morning each day. This is more important for sleep regulation than midday sun (although the latter is better for vitamin D).
Sit on the floor rather than a chair/settee when at home.
Squat down regularly.
Take cold showers (2 mins under the cold tap), several times a week.
Wild swim.
Barefoot.
Lift, carry and throw.
If you are a man, give blood.
Healthy and obese is questionable!
(Play) fight (striking and/or grappling). Climbers fight rocks!
Eat offal (liver in particular), and bone broth once a week.
Forage and hunt - this keeps things seasonal.
Learn to forecast the weather - or at least, cloudspot!
Learn to read the land and sky to navigate - be a natural navigator! You should at least be able to find your way north using the sun, moon and stars. The landscape also points you in the right direction.
Socialise & laugh - a lot.
Think about your external environment you inhabit, and the signals that sends to your 'Inner Actuary'. Careful with the self-reflection though!
Think about your internal habitat you host, and the signals that this sends to your 'Inner Actuary'.
Download an mp3 or phone app of waves crashing on a beach, of the wind blowing through a forest or over a moor, or a recording of rain, or birdsong. Listen to this in the office rather than to music or the radio (and definitely over ambient office noise).
Did I say to walk for at least 30 minutes every day? :)
Frequent green places - the wilder the better (forests and moorland), daily if possible. Your mood & mind will be lifted.
Black pudding rocks - even if made with grains.
Don't use a traditional alarm clock to get up - it is too stressful and jarring. Use something like Supradyn's 'Morning Energy Alarm Clock' which can be configured to imitate a sunrise (although the spectrum used on a mobile phone is perhaps questionable), that concludes with birdsong.
Sheela Na Gigs? Stoops? Hillforts? Megalithic structures? Seek and ye shall find!
Those who don't hunt and gather (using traditional means), and especially those who use chairs, should stretch!
Decline unavoidably comes with age. The slope is real. Where you sit on it is largely up to you:
You need more sleep than you think (reading a book in the last hour before bed rather than watching TV will prove this).
Blue light in the morning, red lights in the evening. (Watch that screen time!). We tend to be starved of IR - we need to eat the light spectrum.
Get out in to sunlight in the morning each day. This is more important for sleep regulation than midday sun (although the latter is better for vitamin D).
Sit on the floor rather than a chair/settee when at home.
Squat down regularly.
Take cold showers (2 mins under the cold tap), several times a week.
Wild swim.
Barefoot.
Lift, carry and throw.
If you are a man, give blood.
Healthy and obese is questionable!
(Play) fight (striking and/or grappling). Climbers fight rocks!
Eat offal (liver in particular), and bone broth once a week.
Forage and hunt - this keeps things seasonal.
Learn to forecast the weather - or at least, cloudspot!
Learn to read the land and sky to navigate - be a natural navigator! You should at least be able to find your way north using the sun, moon and stars. The landscape also points you in the right direction.
Socialise & laugh - a lot.
Think about your external environment you inhabit, and the signals that sends to your 'Inner Actuary'. Careful with the self-reflection though!
Think about your internal habitat you host, and the signals that this sends to your 'Inner Actuary'.
Download an mp3 or phone app of waves crashing on a beach, of the wind blowing through a forest or over a moor, or a recording of rain, or birdsong. Listen to this in the office rather than to music or the radio (and definitely over ambient office noise).
Did I say to walk for at least 30 minutes every day? :)
Frequent green places - the wilder the better (forests and moorland), daily if possible. Your mood & mind will be lifted.
Black pudding rocks - even if made with grains.
Don't use a traditional alarm clock to get up - it is too stressful and jarring. Use something like Supradyn's 'Morning Energy Alarm Clock' which can be configured to imitate a sunrise (although the spectrum used on a mobile phone is perhaps questionable), that concludes with birdsong.
Sheela Na Gigs? Stoops? Hillforts? Megalithic structures? Seek and ye shall find!
Those who don't hunt and gather (using traditional means), and especially those who use chairs, should stretch!
Decline unavoidably comes with age. The slope is real. Where you sit on it is largely up to you:
1. Strength | ★★★★★ | Predicts independence; slows decline; loads bone
2. Power / Speed | ★★★★★ | Most protective against falls; declines fastest
3. Balance | ★★★★☆ | Direct fall‑risk reduction
4. Reaction Time / Step Training | ★★★★★ | Largest fall‑risk reduction in trials
5. Eccentric Strength | ★★★★☆ | Improves stair descent, chair rise
6. Aerobic Capacity | ★★★★☆ | Longevity + daily energy
7. Flexibility | ★★☆☆☆ | Feels good but weak evidence for fall prevention
"Start where you are. Use what you have. Do what you can."
Arthur Ashe
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