How often have you read something like this "another way to lose more weight is to eat more protein"? An alternative version is this "boost your metabolism by increasing your protein intake". 

And yet another version is "take a protein shake before bed and see your fat burn away as you sleep".

Sorry to break the bad news, but eating more protein isn't going to help—no more than a walk around the block.

​A walk around the block will do you more good.

I go to gym 3 times a week, but I also like training outdoors. Running 5km twice a week adds more than just fitness; it also gets me out into the weather and nature.

A little little bit of rain; a hot, sweaty day; wind pushing into your face; a new sandtrap on the trail; a family with a dog that you have to navigate safely past - all make you feel as if you are alive.

But it is not running that will give your fitness a big boost.

Most people outdoors are walking or jogging. There are a few runners, and also, rarely, someone adding in a bit extra - perhaps running up a ramp.
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With a little bit of imagination, you can add in some training that will significantly boost your fitness.
It is free pure no-equipment exercise available to everyone.

We all get old, but we can make choices about how we age.

Our muscles and tendons stiffen and shorten as we get older. This tightening of our musculoskeletal system causes pain and also tautens us into an older-looking posture -- before our time. 

You might be as surprised as I was to learn that our hip flexor muscles play a significant role in making us appear older and more fragile.

You can postpone the onset of an aged posture, and its associated pain, with just a few simple exercises each day.

My goal is to help you live longer better, but how would you measure your progress towards that objective?

You could wait, and see if you do indeed survive longer than your less active friends. Or, you could try some simple tests now, which will give you early signs of your progress.

​Poor results on these tests correlate with earlier death, and more probable hospitalisation as well. You will live longer better if you take action to improve the underlying causes of poor results.

The common causative factor for getting improved results is ... exercise! Did you guess?

Walking is a great way to relax and also to gain the first level of health benefits available to everyone.

​If you are already a walker, that's great. You can boost your gains by adding five level-ups which each deliver you more bang for your walking buck.

If you are not yet a regular walker, then create a plan to get going, and add these level-ups to your program over the next six months. The first month, just walk. Then starting in the second month add one level-up per month.

I exercise at the gym three times a week and trail run 5km twice a week. Also, I walk every day - mostly 3km. I look forward to walking as much as I do to my more intense exercises.