Exercise

Why Exercise Really is the Best Medicine (2015)

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“Why Exercise Really is the Best Medicine” by Daniel Lieberman
2015
SAR School for Advanced Research

Professor Daniel E. Lieberman describes good running technique
2015

An evolutionary medical perspective on shoes | Daniel Lieberman | ISEMPH
2016

5 Common Exercise Myths Debunked | Daniel Lieberman
October 2020

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freemaptools.com

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Tanglewood park
https://www.freemaptools.com/area-calculator.htm

perimeter = 0.524 Km = 0.3256 miles
5 miles/0.3256 miles = 15.4 laps

5 miles @ 3.5 miles/hour = 86 minutes

As a general rule of thumb, a pound of fat contains around 3,500 calories.
Most rough estimates revolve around 100 calories burned per mile for a 180-pound person.
The average walking speed is about 3 miles per hour
https://inbodyusa.com/blogs/inbodyblog/99465793-what-walking-10-000-steps-does-and-doesn-t-do-for-you

https://www.wsj.com/articles/10-000-steps-a-day-is-a-myth-the-number-to-stay-healthy-is-far-lower-11591968600

https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
Activity (1-hour duration) 160 lbs. (73 kg)
Running, 5 mph 606
Walking, 3.5 mph 314

Exercise may protect your brain even if you have signs of dementia
January 10, 2022
https://www.cnn.com/2022/01/10/health/exercise-brain-health-protein-study-wellness/index.html

HOTWORK
https://www.youtube.com/channel/UCuY32AEgSelyK4ihm-JSfCw

Cathepsin B ties exercise to memory

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Running-Induced Systemic Cathepsin B Secretion Is Associated with Memory Function
Cell Metabolism. 2016. In press.
Hyo Youl Moon, et al.
http://www.cell.com/cell-metabolism/fulltext/S1550-4131(16)30247-9
Highlights:

  • Proteomics of AICAR-treated L6 muscle cells reveals myokine cathepsin B (CTSB)
  • Exercise increases CTSB levels in mouse, monkey, and human plasma
  • Running does not improve memory or adult neurogenesis in CTSB knockout mice
  • CTSB enhances neurotrophin levels in adult hippocampal progenitor cells
  • In humans, plasma CTSB levels are positively correlated with fitness and memory

journalistic version:
A Protein That Moves From Muscle To Brain May Tie Exercise To Memory
June 23, 2016
http://www.npr.org/sections/health-shots/2016/06/23/483245084/a-protein-that-moves-from-muscle-to-brain-may-tie-exercise-to-memory

AHA > Life’s Simple 7

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Life’s Simple 7
http://www.heart.org/HEARTORG/Conditions/My-Life-Check—-Lifes-Simple-7_UCM_471453_Article.jsp

My Life Check® was designed by the American Heart Association with the goal of improved health by educating the public on how best to live. … This seven step list has been developed to deliver on the hope we all have–to live a long, productive healthy life.

Manage blood pressure
Control cholesterol
Reduce blood sugar
Get active
Eat better
Lose weight
Stop smoking

Prevention of Low Back Pain

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Prevention of Low Back Pain
A Systematic Review and Meta-analysis
JAMA Intern Med. 2016;176(2):199-208.
Daniel Steffens, et al.
http://archinte.jamanetwork.com/article.aspx?articleid=2481158

Conclusion and Relevance:  The current evidence suggests that exercise alone or in combination with education is effective for preventing LBP. Other interventions, including education alone, back belts, and shoe insoles, do not appear to prevent LBP. Whether education, training, or ergonomic adjustments prevent sick leave is uncertain because the quality of evidence is low.

journalistic version:
http://www.npr.org/sections/health-shots/2016/01/11/462366361/forget-the-gizmos-exercise-works-best-for-lower-back-pain

The Treadmill Desk

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Sure, Use A Treadmill Desk — But You Still Need To Exercise
March 30, 2015
http://www.npr.org/blogs/health/2015/03/30/392580747/sure-use-a-treadmill-desk-but-you-still-need-to-exercise

Federal guidelines recommend 150 minutes of moderate to vigorous physical activity every week.
http://www.health.gov/paguidelines/guidelines/summary.aspx
That’s walking about 3 miles per hour. Schuna says that’s difficult on a treadmill desk — while working. If you tried to maintain that pace, “you’d likely start to perspire; some people may even start to have more labored or heavy breathing,” he says, and “it’s questionable how productive you could be from a work perspective.”

Your ability to reconstruct the whole …

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NR2Enhancing the plasticity of the brain
Dr. Max Cynader
TEDxStanleyPark
https://www.youtube.com/watch?v=Chr3rQ6Vpcw

brain plasticity: after 20 pounds your biomechanics are different yet you still have to walk gracefully

MEMORY: your ability to reconstruct the whole from a degraded fragment

exercise

sleep

receptor, receptors

related:
https://franzcalvo.wordpress.com/2013/09/09/memory-pinball-and-other-reasons-you-need-a-nap

Sitting is the smoking of our generation

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exercise_remissionBrain chemistry lifehacks
Steve Ilardi
Associate Professor Clinical Psychology. Ph.D., 1995, Duke University
TEDxKC, Oct 5, 2013

Defy Impossible. Steve Ilardi is a clinical researcher with a passionate interest in improving treatment for mental illness. Steve is also the author of “The Depression Cure: The Six-Step Program to Beat Depression Without Drugs.”

Together with his research team, he has developed a novel program for clinical depression based on the premise that humans were not designed for modern life.

This treatment program – Therapeutic Lifestyle Change – has proven to be highly promising in preliminary trials, and has already been adopted by clinicians in over a dozen countries.

Steve also does statistical analysis for the NBA (most recently with the Phoenix Suns).