Four tips to bring you out of stay-at-home healthier
My stay-at-home exercise level is significantly less than when I was going to the gym three times a week. My weight is starting to creep up.
Here's how much less we need to eat, based upon our reduced level of #StayAtHome activity.
I'm still exercising, but a lot less intensively than before stay-at-home. I was doing three intense gym visits and running 5km twice a week.
Now I run more often, but don't have the gear and space to put in the maximum intensity I was doing at the gym.
Especially if you are over 55
The state of our teeth has consequences for our overall health. This is especially important now.
If our dental hygiene is poor, then our immune system will waste resources fighting this threat, and have less resilience to withstand the coronavirus.
Don't stress your body by making it fight what's going on in your mouth when it could be doing better things for you. This is especially important as we get older and our immune response weakens.
The fact is clear and unambiguous
Microdroplets carry coronavirus for 3 hours after a conversation
The need to keep our social distance during the coronavirus epidemic has generally been working well. However, we may be underestimating the range of community spread via aerosol transmission.
Research in Japan shows that aerosol transmission is still potent for up to 30 minutes. This finding is important for all of us in managing our risks. For specific groups like cyclists, it is important enough to be concerning.
You can beat fragility
I'm disappointed when I see someone prematurely fragile. Fragility is associated with a shorter lifespan, and with being put into care earlier - losing your independence.
It disappoints me because, with some simple additions to your lifestyle, you can significantly delay fragility caused by loss of bone and muscle mass.
I did a bone density scan last year, and it showed me having 25% better bone mass than males my age, and 5% better than the average 25-year-old male.
You may be dead in 12 days - alone
Are you still blaming your parents for making your life miserable? I know how you feel, I also did.
Now's your chance to live your own life. You may die, so better to go on your own terms.
We all have heavy crosses to bear. That's life. We can choose to live our life as defined by others, as many do, or to move on and live life on our own terms.
My brother went to his grave still clenching a hatred of our father - unforgiving. Another brother feels the same.
Prevention tips that may be new to you, they were to me
A friend sent me a translation of what Chinese doctors assisting in Spain said must be done as personal hygiene to prevent contracting Covid-19. The advice goes beyond what I understood before I read them.
I can’t vouch for the authenticity of the advice, but it all makes a lot of sense to me. I will be doing these things starting now (I've already started).
You might like to consider them also.
You can start with one round
If you had to choose just one at-home exercise - using no weights and no equipment - for both cardio and strength, which one would you choose?
I must admit, I took a while to agree with myself that it would be burpees. I was hesitant because most people hate burpees.
That's half-true at least. There's always the "I did 100 burpees a day" brigade, which makes it seem not so bad.
But there's a catch. It depends on your outlook. My outlook is always to get the best Return On Exercise.
Building pathways around ingrained reactions
I've always been interested in how exercise might help our brain. That's why I became excited when I got a copy of Spark, by John Ratey. It's been around since 2008, yet many of its findings are still not widely know.
The subtitle of the book is "The Revolutionary New Science Of Exercise And The Brain".
The book is now heavily underlined. I like to underline key passages in books as I read them. The act of underlining helps me remember.
Australia has a shortage of testing kits
Australia has a shortage of Covid-19 testing kits, so the criteria to qualify for a test are strict.
If you present at your doctor and don't meet the criteria you are told to just go home and self-isolate.
This July I will be 72 years old, so I am on the wrong end of the mortality rate spectrum for this pandemic.
I've had flu-like symptoms for eight days (today's Saturday, March 21) but don't qualify for a test.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter