I usually wake up around 5 a.m. so I can get some reading or writing done before my four kids get up. From there, it’s pretty much what you would imagine. A mad scramble to get everyone dressed and fed before they’re off to school or daycare.
But after that, I don’t immediately start working. Instead, I head to the gym. I usually get back around 10:30 or so, down a protein shake, and then get to work around 11 a.m.
You might think my schedule seems a bit off. People sometimes ask “How can you start work at 11 a.m.? What about your clients, don’t they want to talk to you?” Yes, they do, but I normally don’t take any client calls until 2 p.m.
I’ll explain.
Sure, I could go to the gym later on, let’s say during lunchtime. But I tried that in the past, and far too often something would come up that caused me to miss my workout. I’d feel guilty about missing my workout and annoyed that I had to skip it for something that wasn’t on my schedule for the day.
As a result, I now prioritize my mental and physical health by scheduling work around my workouts and of course, my family obligations.
And as you’ll discover during the most recent episode of the Launch Your Business podcast, prioritizing your health and wellness can become a competitive advantage for your business.
Our guest, Dan Go, is a high performance coach for entrepreneurs and the CEO of High Performance Founder. After the early death of his mother, Go left a cushy corporate job to become a personal trainer and eventually brought his message of taking health seriously to entrepreneurs. Go’s theory is that taking care of your health is a way to transform your life — and your business.
During our interview, we discussed:
How he’s making time to work out with a newborn, and how you can eliminate excuses as well.
Why water is your greatest ally when working towards health goals.
The surprising reason why doing less can actually help you achieve your goals faster.
It’s easy to think of exercise as an add-on that you’ll get to when you’ve accomplished your other goals for the day.
Here’s the problem with that: If you leave exercise in the “maybe” category, you will constantly find other things that are more urgent or feel more important.
“The biggest misconception that entrepreneurs have is the fact that they need to trade their health in order to make more wealth,” Go says. “From my perspective and from my experience, I found that if you neglect your health, you’re actually leaving some major monetary gains on the table.”
For consistency, start small and focus on the essentials
When you’re getting started with exercise, building the habit is the first goal. So before you go out and buy a ton of workout gear or invest in equipment, start small.
“The thing that I say to my clients all the time is, ‘You don’t even have to work out — just cross the door into the gym,’” Go says. He noted that high achievers usually show up (even when they’ve set low expectations for themselves) and get a few reps in.
Even after you’ve built out a more robust exercise routine, you may need to cut back due to different life circumstances. When we recorded the interview, Go had just celebrated the arrival of a newborn, which meant he was adapting his routine to suit that season of life.
“I’m doing the minimum effective dose at this very moment,” Go says. “I’m appreciative of the fact that I put the work in before that because there is something called maintenance and I’m not trying to gain a bunch of muscle or anything like that. I’m just trying to maintain my sanity and my body all at the same time.”
I know this seems basic, but there are a lot of grown adults — particularly entrepreneurs — who run on coffee, soda or tea. If you’re feeling run down, it’s worth considering what your water intake has been recently.
“Energy is currency,” Go says, “and a lot of people would be surprised at how much energy they can gain by being more hydrated.”
Another perk that comes with drinking water is that you can use it to replace the habit of mindless snacking.
Next steps
Ready to learn more from Dan Go?
Visit his website to learn how he helps high-achieving entrepreneurs get their ideal body with minimal stress.
Sign up for his newsletter to discover how you can build your body and increase performance in four minutes or less.
Exercising is the key to boosting health and longevity, but it can be challenging to fit into our busy schedules.
As a fitness trainer, I see a lot of people try to get in at least 30 minutes to an hour a day. That’s an excellent goal, but the minimum amount of exercise you need is actually less than you might think.
According to the World Health Organization (WHO), the recommended amount of moderate-intensity aerobic physical activity for adults ages 18 and above is at least 2.5 hours a week, or 21 minutes a day.
For people who want to exercise but are crunched for time, I always suggest cardio — or exercises that increase your heart and breathing rates. It can help lower blood pressure, improve cholesterol levels and reduce the risk of cardiovascular disease and cancers.
If you’re new to cardio, here’s how to get started:
This is especially important if you’re just starting out, so you know how hard your heart is working.
Ask your doctor if they have a recommended heart rate range for you. If they don’t, I suggest starting at 60% to 70% of your maximum heart rate (HR). This range is considered moderate intensity, which is what the WHO recommends.
Typically, the formula is: Max HR = 220 – your age. If you’re 40, for example, your maximum HR is 180 beats per minute (BPM). Going higher than this can put too much stress on your heart.
If you don’t have a way to measure your heart rate, aim for an intensity level where it’s difficult to hold a conversation, but you’re still able to talk.
Many people think they need to set intense goals, such as doing five-hour workouts per week or training to run a half marathon.
But I see more success when people start with small, achievable goals, such as walking for 15 minutes a day. Big goals are great, but you have to break them down into bite-sized steps.
Once you’ve met your smaller goals for a week or two, gradually increase the duration and intensity of your exercise until you’re able to do at least 150 minutes of moderate cardio every week. The best workout is the one you’re able to stay consistent with on a regular basis.
Skip the “dreadmill.” Find activities that you like and that fit your lifestyle. It could be anything from dancing to swimming to playing tennis.
I also recommend trying more than one thing to avoid getting bored. Until it becomes a habit, plan a variety of activities you look forward to. This will help you stay motivated and cross-train your body.
If you’re a social person, having a partner can help keep you accountable and make workouts more fun. You can even join an adult sports team or recreation league if you want a community or team feel.
Starting a new exercise routine can be challenging, but it’s worth it in the long run. With consistency and dedication, you’ll soon see the benefits of cardiovascular exercise in your own health and fitness.
Stephanie Mellinger is a certified personal trainer, corrective exercise specialist, stretching and flexibility specialist, and nutritionist. She is also the founder of the fitness company Omnia Fit and a writer for HealthDay. Follow Stephanie on Instagram @omnia_fit_.
Get CNBC’s free Warren Buffett Guide to Investing, which distills the billionaire’s No. 1 best piece of advice for regular investors, do’s and don’ts, and three key investing principles into a clear and simple guidebook.
When you think of back-to-school season, you may imagine kids sitting at desks, pencils sharpened, ready to focus on math and reading. But what if the key to kids doing well in school is actually to get them outside and moving?
We know that exercise benefits kids’ physical health, but new evidence shows that it also has a positive impact on their academic performance and prevents school burnout.
Researchers at the University of Eastern Finland examined data collected from over 34,000 adolescents in the 2015 School Health Promotion study cohort, which included almost half of all eighth- and ninth-graders in Finnish comprehensive schools. Their findings, published on July 24 in the European Journal of Public Health, showed that the effects of physical activity differed according to the type of activity.
Researchers looked at two common types of physical activity: “active school transport,” as in walking or biking to school, and “leisure time physical activity” that was “moderate to vigorous,” such as participating in sports. Both kinds of exercise showed positive benefits.
“In our study, active school transport was associated with higher odds of high perceived academic performance and self-reported competency in academic skills. Moreover, walking or cycling to school was linked to higher school enjoyment,” Juuso Jussila, a doctoral researcher at the University of Finland and one of the study’s authors, told HuffPost.
Leisure time physical activity (i.e. sports) had an even bigger impact on students’ well-being. In addition to stronger school performance, which was more pronounced in mathematics, “adolescents who engaged in leisure-time physical activity for 4 to 6 hours a week had nearly 50% lower odds of experiencing school burnout compared to their physically inactive peers,” Jussila said.
While even modest amounts of physical activity had a positive impact, more exercise yielded greater gains. Students who engaged in active school transport for 10-30 minutes daily showed 30% higher odds of “high perceived academic performance” and “high reading competency.” In comparison, the most physically active students in the study showed 86% higher odds of high perceived academic performance.
Another outcome the study examined was school burnout. Similar to work-related burnout in adults, school burnout was indicated by “exhaustion at school, cynicism towards the meaning of school, and a sense of inadequacy at school,” Jussila said. Symptoms included “feelings of being overwhelmed by the amount of schoolwork or losing interest in schoolwork,” he continued.
Psychologist Jennifer Hartstein, who practices in New York and was not involved with the study, told HuffPost that “burnout is a real phenomenon for students.”
“It occurs when students are managing a great deal of frustration and stress, with little time (or ability) to rest or recharge.” Many students rise early and manage a full day of school, activities, work and family responsibilities. Even on weekends, “they don’t get much time to just breathe, which contributes to feeling overwhelmed and ultimately burnt out,” Hartstein said.
In the Finnish study, active school transport did not have a significant impact on burnout, but leisure-time physical activity did. The odds of school burnout were lower (dropping from 40% to 24%) in students who engaged in leisure time physical activity, and the more time they dedicated to physical activity, the lower the odds. Not only were they less likely to report signs of burnout, they were more likely (90%) to report signs of “high school enjoyment” than those who didn’t engage in such activity (35%).
These findings corroborate those of previous studies. “Studies across the world suggest that physical activity — particularly leisure-time physical activity — improves academic performance and mental health among children and adolescents,” Jussila said.
“Burnout is a real phenomenon for students. It occurs when students are managing a great deal of frustration and stress, with little time (or ability) to rest or recharge.”
– Jennifer Hartstein, psychologist
This particular study looked at physical activity outside of school, but Jussila said there’s reason to believe that exercise in school has similar positive benefits: “Research suggests that in-school physical activity, such as physical education, can be even more beneficial for improving learning and academic performance among youth.”
While the correlation between exercise and improved mental health is well-established, the mechanisms by which this occurs are not well understood. There are plausible neurobiological explanations, Jussila said. “Long-term regular physical activity can increase the brain’s neuroplasticity, which refers to the brain’s ability to change and reorganize itself. Moreover, even a single bout of physical activity can reduce stress and lead to acute improvements in mood, working memory, attention, and cognitive flexibility.”
Hartstein explained that “movement activates endorphins, which help to create a more positive mood.”
In addition, there is ample evidence that exercise increases the quality of sleep, which we know has an impact on mental health.
In terms of exercise’s impact on academic performance, Hartstein noted: “According to the CDC, and within other research, physical activity does have a positive impact on one’s ability to pay better attention and concentrate better. These two components are key in having solid academic performance.”
With clients, Hartstein said she frequently recommends exercise as a way for young people to manage stress. “We talk a lot about how to regulate emotions most effectively and how to build skills for tolerating distress (which can’t be avoided). One of the skills we talk about is movement.”
In addition to increasing endorphins, movement “can provide a great outlet for releasing challenging emotions and providing a reset,” she explained.
While parents should be aware of the connection between physical activity and mental health, Hartstein warns against forcing kids to exercise or elevating some types of movement over others.
Forcing kids to do something “will just turn the young people off to doing anything out of spite,” she explained.
Adults also need to be open-minded and creative in suggesting activities for their children. “Talk with your child about what might be of interest to them and encourage them to try. They don’t have to be an ‘athlete.’ They can walk, hula hoop, jump rope,” Hartstein said.
“Find ways to make movement fun and start early and encourage it to happen often,” she added. You can be confident that any physical activity your child is engaged in, whether a 10-minute bike ride to school, varsity soccer or modern dance, will have a positive impact.
In this summer of heat domes and record-breaking global temperatures, finding a place to cool off is more important than ever. You can go to a movie or a museum—if you want to buy a ticket. You can head to an air-conditioned bar—if you don’t have kids who also need to escape the heat. Or you can just stay at home and blast your own air conditioner—a rather lonely prospect, if you ask me.
But there’s a better way to cool down, no air-conditioning or entrance fee required: America’s hundreds of thousands of public pools. Cool water, fresh air, exercise, babies, teenagers, seniors: They’re all at the pool. In a time of increasing heat and social isolation, public pools are a blessing.
Where I live, in Manhattan, we have several outdoor pools smack in the middle of the sultry cement jungle. For that, my neighbors and I can thank, among others, Robert Moses, the urban planner who was instrumental in creating New York City’s public pools. Moses was a staunch advocate for public swimming. “It is no exaggeration to say that the health, happiness, efficiency, and orderliness of a large number of the city’s residents, especially in the summer months, are tremendously affected by the presence or absence of adequate bathing facilities,” he wrote in 1934.
Swimming does, in fact, have important benefits for physical and mental health. Perhaps most crucial this summer: Immersing yourself in cold water can quickly lower your body temperature on a hot day. Swimming is fantastic aerobic exercise, and it’s easier on the joints than many other activities that raise your heart rate. Aerobic activity reduces stress, and swimming in particular has been shown to improve mood. In one preliminary study, swimming in the cold ocean reduced feelings of depression up to 10 times as much as watching from the beach did. In a separate case study, a woman with treatment-resistant depression experienced a significant improvement in her symptoms after swimming in open water once a week.
I’ve loved swimming since I was a young child, when my father taught me, and even now, whenever I’m in a bad mood, I reflexively take myself to the water. I’ve always thought the mood-boosting effects of swimming were solely the product of the exercise and the resulting flood of endorphins in my brain—that I might get the same effect from, say, a hard weight-lifting session or a long run. But the thing is, the studies that find that swimming lifts your mood tend to involve swimming with other people. Perhaps the social contact is part of the magic too.
Early in the pandemic, when life ground to a halt, the indoor pool where I swim in the offseason had very strict rules. You had to reserve a time, and there were never more than two people in a lane. It should have been a swimmer’s dream: no crowd and a guaranteed lane. I swam just as hard and for just as long as usual. But to my surprise, the experience was devoid of pleasure.
I didn’t understand why until one hot evening this summer, when I returned to Hamilton Fish, my favorite public pool in New York. It’s a sprawling, irresistible pool, flanked by trees, beautiful early-20th-century pavilions, and a plaza where people lounge about. When pools reopened during the first year of the pandemic, the city initially suspended adult hours at its outdoor pools in favor of free—and riotous—swim. When I visited, kids were shrieking with glee, horsing around and splashing everyone in sight. A handful of serious swimmers were trying in vain to find a lane for a workout, but I mainly paddled around with the kids, enjoying the cool water.
After I did manage to find a lane to do laps, a group of kids approached me and asked if I would teach them how to do a flip turn. We had a blast practicing somersaults in the water. At closing time, after the lifeguards drove the reluctant throng out of the pool, I stood under the cold outdoor shower with the other swimmers, struck by the strange intimacy of it all: Here we were, complete strangers, a diverse collection of humanity, practically naked and standing around having fun together. Everyone got along.
That is the whole, beautiful point of a public pool: to exercise and cool off with loads of people around. In the Southwest, where temperatures have been climbing above 100 for weeks, these facilities are a lifeline. Everywhere else, they can make the difference between a lonely, uncomfortable summer day and a joyful one. And yet, thanks to budget cuts and lifeguard shortages, fewer and fewer Americans have easy access to a municipal pool these days.
Back in 1934, when Moses extolled the virtues of public pools, the United States was in a pool-building frenzy. Many of those pools were racially segregated, so not everyone could swim together, but in time they came to be melting pots, even as cities invested less in their upkeep and many white residents flocked to private facilities.
Now, as the heat builds in American cities, Moses’s ideas about the role of community swimming in public health and happiness are more relevant than ever. If you can get to a public pool this summer—even if you could also use a backyard pool—make sure you take the plunge. Sure, it will still be blazing hot outside when you’re done, but the refreshment and relaxation will linger long after you’ve dried off.
In October 2019, just a few months before a novel coronavirus sparked a deadly pandemic, a group of government officials, business leaders, and academics convened in New York City to role-play a scenario in which a novel coronavirus sparked a deadly pandemic. Their imagined virus leaped from livestock to farmers in Brazil, then spread to Portugal, the United States, and China. Soon, it was everywhere. Eighteen months later, 65 million people were dead.
This simulation, known as Event 201, was one of dozens of so-called pandemic war games run in the two decades leading up to the outbreak of COVID-19. In mid-2020, as the world came to terms with its new pandemic reality, media outlets published a flood of articles about these simulations. Some highlighted their prescience, others their blind spots. But the real-world crisis that occasioned this review was only a few months old. Whatever hindsight it provided wasn’t yet in focus, because many of the greatest challenges of the pandemic—new variants, vaccine hesitancy, the hyper-politicization of public health—were still to come.
Almost three years later, we know that the war-gamers whiffed on many of these longer-term outcomes. Pre-pandemic role-plays successfully predicted early events like the overwhelming of the nation’s hospitals, ineffective travel bans, and a lack of coordination across levels of government. But they underestimated the significance of masking policies, the speed at which vaccines would be developed, and the politicized backlash to those interventions. They also failed to account for cascading viral evolution, and did not grasp how long such a crisis could last. “The scenario ends at the 18-month point,” the makers of Event 201 wrote. “The pandemic is beginning to slow due to the decreasing number of susceptible people. The pandemic will continue at some rate until there is an effective vaccine or until 80–90% of the global population has been exposed.” If only.
War-gamers are trying to learn from their mistakes. Long before any public-health authority had declared the acute phase of the pandemic over, officials were already playing out fresh scenarios that better fit the facts. At the Munich Security Conference in February 2022, for example, the Johns Hopkins Center for Health Security helped run an exercise focused on rapid development and equitable distribution of vaccines for an imagined future virus, Tom Inglesby, the center’s director, told me. Later that year, at an annual meeting convened in Brussels by the WHO and the Bill & Melinda Gates Foundation, the same group ran a simulation in which current and former foreign ministers had to grapple with the threats of misinformation and resistance to non-pharmaceutical interventions. Unlike pre-pandemic war games, this one also took into account governments’ attitudes toward expert public-health advice.
Accounting for the specific facts of the coronavirus pandemic could make future war games more realistic, experts told me, but it won’t ensure that they have substantive value. These exercises are not meant to predict what will happen in the next pandemic, so much as to prepare for what might happen. Bringing games into alignment with recent experience matters only insofar as it conduces to the latter.
War-gamers often draw a distinction between tabletop exercises and functional exercises. In the former, participants sit around discussing what they would do in a given scenario; in the latter, participants actually do it. They might transport stockpiled resources, distribute personal protective equipment, or care for pretend patients at a hospital. The Pentagon moves real forces around the world as part of its simulations. This real-world practice is sorely needed for pandemic scenarios, too, says Jennifer Nuzzo, the director of Brown University’s Pandemic Center. “When I look back at COVID, many of the failings stemmed from the fact that we didn’t functionally exercise enough of the capacities that we supposedly had.”
Pandemic exercises could also be made more challenging, Inglesby said. Too many are set up to prevent participants from feeling demoralized, he said, as opposed to “exercising to the point of failure.” This principle can be taken too far, though, Nuzzo told me. If the exercise is too intense, people get overwhelmed and disengage. Real pandemics, of course, are highly overwhelming, but if you’re trying to train someone to bench-press their weight, you can’t just drop a 200-pound barbell on their chest and shout “Go!” They have to build up strength over time.
Coming through an actual pandemic is a form of training, too, but that experience doesn’t make war games useless. In fact, they may be more important now than ever, experts told me. Before COVID, pandemic role-plays were meant in part to raise awareness—to show participants and the public alike that a pandemic could really happen. Now, obviously, few people need to be persuaded of the risk. Post-COVID, the exercises serve a very different function: They remind us that the next pandemic might look nothing like the one we’ve just experienced. It could have a far higher case-fatality rate. It could disproportionately sicken children rather than the elderly. Its symptoms could be neurological instead of respiratory. “Just having lived through COVID doesn’t prepare us for all future events,” Inglesby said. Experience is an infinitesimal sliver of possibility.
We try, through war games, to internalize this. It is not always easy. Event 201 notwithstanding, pandemic simulations have traditionally focused too much on influenza and not enough on other pathogens, perhaps because of how many outbreaks the former has caused in the past. It would be just as wrong to focus only on coronaviruses now, and leave influenza behind. At the simulation in Brussels, Eric Toner, a senior scholar at the Johns Hopkins Center for Health Security, told me, some participants struggled not to default to recent memory: “They kept coming back to, ‘Well, in COVID we did this,’ or ‘In COVID we did that.’” It’s a delicate balance to strike: to learn from experience without being constrained by it.
April 11, 2023 — Experts recommend most adults get 7 to 9 hours of sleep a night. If you’re among the roughly one-third of people who sleep less (or more), regular exercise may help you dodge possible long-term health consequences like heart disease and early death.
Plenty of research points to sleep and physical activity as crucial factors impacting life expectancy. Regular exercise can lengthen life, while too little or too much sleep may cut it short.
But evidence is growing that exercise may counteract the negative effects of poor sleep. A 2022 study found that being physically active for at least 25 minutes a day can erase the risk of early death associated with too much sleep or trouble falling asleep. And a 2021 study found that lower levels of physical activity may exacerbate the impact of poor sleep on early death, heart disease, and cancer.
The latest such study, from China, suggests that higher volumes of exercise can virtually eliminate the risk of early death associated with sleeping too little or too long.
This study is unique, the researchers say, because it used accelerometers (motion-tracking sensors) to quantify sleep and physical activity. Other studies asked participants to report their own data, opening the door to false reports and mistakes.
Some 92,000 participants in the U.K. ages 40 to 73 wore the activity trackers for a week to measure how much they moved and slept. In the following 7 years, 3,080 of them died, mostly from cardiovascular disease or cancer.
As you’d expect, the participants least likely to die also exercised the most and slept the “normal” amount (6 to 8 hours a night, as defined by the study).
Compared to that group, those who exercised the least and slept less than 6 hours were 2.5 times more likely to die during those 7 years. Less active folks who got the recommended sleep were 79% more likely to die, and the risk was slightly higher than that for those who logged more than 8 hours a night.
But those risks disappeared for short- or long-sleeping participants who logged at least 150 minutes a week of moderate to vigorous activity. That’s 30 minutes of exercise 5 days a week.
“Exercise fights inflammatory and metabolic dysregulations and abnormal sympathetic nervous system activity,” said study author Jihui Zhang, PhD, of the Affiliated Brain Hospital of Guangzhou in China. Those problems are associated with cardiovascular diseases and other potentially fatal conditions.
More Objective Data – With Tech
A study’s findings are only as good as the data it relies on. That’s why objective data, not influenced by individual perception, is key.
“Self-report questionnaires are prone to misperception, or recall or response bias,” Zhang explains.
Take sleep, for example. Research reveals several factors can impact how we judge our sleep. When people have to sleep at irregular times, they often underestimate how many hours they sleep but overestimate how long they nap, found a study in the Journal of Clinical Sleep Medicine.
Another study showed that when people are under a lot of stress, they’ll report more sleep problems than they actually have, as revealed by a sleep monitor.
With exercise, participants often report doing more exercise, and doing it at a higher intensity, than objective measurements show they did. At the same time, self-reports typically don’t account for much of the unplanned, low-effort movement people do throughout the day.
Staying Active When You’re Tired
The study raises a practical question: If you don’t get the proper amount of sleep, how are you supposed to find the time, energy, and motivation to exercise?
The solution is to use one to fix the other.
Exercise and sleep have “a robust directional relationship,” Zhang said. Exercise improves sleep, while better sleep makes it easier to stick with an exercise program.
Ideally, that program will include a mix of cardio and resistance exercise, said Mitch Duncan, PhD, a professor of public health at the University of Newcastle in Australia.
As Duncan and his co-authors showed in a recent study, “the largest benefits to health occur when people do a combination of both aerobic and muscle-strengthening activity,” Duncan said.
“In terms of benefits to sleep, there doesn’t seem to be consistent evidence that favors either as being most effective.”
Opinions expressed by Entrepreneur contributors are their own.
As an entrepreneur, time management is crucial for achieving success. As an immigrant founder, I understand the importance of hard work and dedication to make your business thrive. However, it’s important to remember that working nonstop without taking breaks can lead to long-term negative effects. Studies have shown that prolonged work sessions can lead to burnout, decreased productivity and even physical and mental health issues. To be truly successful, finding a balance between working hard and taking time to rest and recharge is crucial.
We all must start taking more breaks during our work day and disconnect for a bit. Rather than following the traditional belief that you should only stop when you’re tired, I think taking small breaks before you even start to feel tired is essential.
This can help prevent burnout and increase productivity in the long run. I have seen the benefits of taking regular breaks and disconnecting from my own business, and I encourage others to do the same. It’s essential for us as successful entrepreneurs to lead by example and prioritize our well-being to continue achieving our goals.
It’s important to remember that everyone is different, and what works for one person may not work for another. However, finding activities that break out of our routine and give us a glimpse of the fun and judgment-free spaces can benefit everyone. This can be anything from walking, meditating, reading a book, or even taking a quick power nap.
The key is to find something that helps you relax and recharge. It’s also important to take some time to disconnect from work and social media. This can help us to focus on ourselves and our well-being without any distractions. By finding activities that work for us and taking regular breaks, we can increase our productivity and enjoy the journey of being an entrepreneur.
Below I’m sharing the three most unique time-off break ideas I can recommend:
1. Making coffee and washing the dishes
Taking a break from work is essential for maintaining focus and productivity. But instead of scrolling through social media or checking your phone, try something unconventional like making a coffee or washing the dishes. A recent study published in the Journal of Positive Psychology found that performing simple, mundane tasks such as washing dishes can positively impact our well-being. The repetitive motion of these tasks can be meditative, allowing you to focus on the present moment and release any pent-up stress or tension.
Making coffee (a favorite activity of mine, especially a good iced espresso latte) can be a great way to break the monotony of work and give yourself a bit of pleasure. Plus, it’s a great way to take care of daily tasks and disconnect from technology. The aroma and the taste of freshly cursed coffee can help to enhance our mood and decrease stress.
So, next time you need a break, try making a coffee or washing the dishes. You’ll be surprised how it can help you to relax, refresh your mind and increase your focus. There are great brands that offer a selection of decaf coffee beans and ground coffee for a more anxiety-free experience.
It’s easy to get caught up in the daily grind of work and responsibilities, which can lead to feeling burnt out and unproductive. Taking your dog for a random walk is a unique activity that can help break the cycle and increase productivity. Not only does it give you and your furry friend some much-needed exercise and fresh air, but it also provides an opportunity to step away from your work and disconnect from technology. It’s a small change that can make a big difference in your work-life balance.
These unexpected walks can also help to return to work with a fresh perspective and renewed energy, which can increase productivity and a better work-life balance. So, next time you feel stressed or unproductive, try taking your doggy for an unexpected walk, and you’ll see the difference it makes.
Smoking hookah is a unique activity that can be a great way to take a break from work and relax. Hookah, also known as shisha or waterpipe, is a traditional method of smoking flavored tobacco enjoyed for centuries in the Middle East, India and other parts of Asia.
Smoking hookah is often considered a social activity, and it can be a great way to bond with friends or colleagues while taking a break from work. Preparing and smoking hookah is a ritual in itself and can be a great way to disconnect from work and other stressors.
In addition to being a fun and social activity, smoking hookah also offers several benefits for your overall well-being. Here are two benefits of smoking hookah during your time off:
Stress relief — Smoking hookah can be a great way to relax and unwind after a long work day. The act of inhaling and exhaling smoke can be soothing, and the tobacco flavors can help to calm the mind.
Increased focus and concentration — Preparing and smoking hookah can be a great way to clear your mind and focus on the present moment. This can help to improve your concentration and focus when you return to work.
Smoking hookah can be a unique and enjoyable way to take a break from work and relax. Whether you are smoking alone or with friends, smoking hookah can offer several benefits for your overall well-being and help you return to work refreshed and focused.
In conclusion, taking a break from work is essential for maintaining focus and productivity. Making a coffee or washing the dishes is just one unconventional example of how to do this, but there are many other ways to break your routine and refresh your mind.
It’s essential to find activities that work for you. Take the proper time to experiment with different options and find what works best.
I started to get coughs and chest pain that seemed to come out of nowhere. Exercise got a lot harder. I was 26 and ran a fitness boot camp, so I was relatively fit. But one day, I couldn’t keep up with the group during a warm-up run.
That was 2012, when I found out that I have dilated cardiomyopathy. That means my heart is bigger than normal and doesn’t pump blood very well. That led to advanced congestive heart failure. Later on, my doctor told me my heart condition — left ventricular non-compaction cardiomyopathy (LVNC) — is congenital.
My diagnosis came as a shock. But my mindset shifted when I learned I was born with a heart problem. I hadn’t been living with heart disease for 3 years. I’d been living with it my whole life. That’s when I stopped fighting my condition and learned to embrace it.
Here’s how.
Finding My Calm
I needed to adjust to my medication, of course. But my first real challenge was mental. I was young. I had big plans and ideas. And my diagnosis felt like I was facing death.
Independence comes naturally to me, so I tried to regroup within myself. I’d go quiet when I got stressed or tired. I had to learn to share what was going on, which was a challenge. I was used to being the one who helped others. Sometimes I didn’t need anyone to do anything for me. But it was important that my family or others knew why I needed space or a break.
I also had to learn how to say no to myself. It’s OK to be in my head every now and then. But there was a time when I needed to force myself to get out of bed, to socialize, to make friends, and to be a part of the community. In time, I realized those things made me happier.
My two therapists have also been a big help. I see a social worker from the hospital, who’s taught me how to reframe life with a chronic illness. And I meet with a Black counselor, who’s helped me from a cultural standpoint.
I’m also Muslim, and I try to pray once a day. On top of that, I do a lot of guided meditations. I’ll do a session in the morning and before I go to sleep at night. I’ll take a moment in the middle of the day if I need to.
My goal is to keep my stress levels low, which is why I mediate often. But when I do get overwhelmed, the tools and habits I’ve learned — through therapy and meditation — come naturally. It’s almost a reflex.
A New Exercise Routine
Early on, I still wanted to do things like play soccer with my friends. But then I’d be tired for the rest of the day. One of my biggest symptoms was low energy, so this up and down wasn’t working. But I wanted to stay as physically fit as possible. And not just for my body. Exercise was, and still is, a good way to ease stress and decompress.
I learned to work out safely with a personal trainer. They taught me how to exercise in a more stable way. For example, I started to build muscle by doing more reps with light weights, instead of heavy lifting. In my case, this kind of approach helped. My energy started coming back.
Here’s what my physical activity looks like these days:
I exercise regularly. I try to do 30 to 60 minutes of strength training twice a week. And I aim for 8,000 to 10,000 steps a day. But I mix up my aerobic activity up, so I don’t get bored.
For cardio, I might:
Walk along the river
Ride my bike in or outdoors
Pace around my basement
Use the treadmill in my house — my least favorite
I measure and track my activity. This helps me meet my goals and stay within my physical limits. I use a wearable fitness tracker. But you could use your phone.
I set realistic goals. When I was very sick, it didn’t make sense to walk 30 minutes a day. Instead, I’d walk up and down the stairs. Then I’d rest. I needed to give my body time to heal. As I got better, I added more activity — maybe I’d load the dishwasher and go up and down the stairs a few times.
I use my cardiac rehab lessons. I learned my safety zones. And one day, the physical therapist pointed out that I hold my breath when I do certain exercises. Those are the kinds of things I needed to be more mindful about, and coaching helped.
I do group activities. I challenge myself with martial arts. We meet twice a week. The class helps me understand my stamina and helps my flexibility.
Nutrition Changes
I never drank alcohol or smoked. And I’m not big on juice, soda, or caffeine. But I wanted to be as healthy as possible. I reached out to a nutritionist to find the best way to approach my condition.
The first thing I learned was to go easy on the salt. Luckily, that wasn’t hard for me. I didn’t go for a low-salt diet, but I stopped adding extra sodium to my food. And I tried to minimize how much I ate out.
Now, I get medical meals delivered weekly. I also keep other essentials stocked. That includes lots of fruits and vegetables, along with eggs, oatmeal or muesli, or heart-healthy ingredients for a sandwich. And I don’t skip meals because I don’t want to get too hungry. For starters, that’s when you can’t think clearly. But that’s also when you end up eating whatever you can find.
How much water I drink is also important. I measure it out. Everyone is different, but my limit is about 84 ounces a day. During hot days, my health care team says I should drink more. I might go up to about 105 ounces a day.
I stick with my healthy diet as much as possible, and I avoid added sugar or salt most of the time. That leaves me with some space for the less healthy stuff — fast food, chocolate, cake — and I don’t worry too much when I splurge.
Going Forward
There was a time when I wasn’t sure what caused my heart problems. I felt guilty that maybe I’d done something wrong. But my heart muscle never really formed the right way. It’s not possible for me to get physically better. I’m still on the list for a heart transplant. But right now, I’m living with a left ventricular assist device (LVAD).
Along with my LVAD, my lifestyle changes have boosted my energy and mood. When I feel good — mentally, physically, and spiritually — I can keep up with my kids and be a better husband and brother.
I also have bi-weekly calls with people in the heart disease community. We talk about what it’s like to personally live with a heart condition or to have family members or friends who do. Sometimes there are tears. But there’s also laughter and even singing. Those moments remind us that we’re more than patients. We’re here to help each other heal.
Opinions expressed by Entrepreneur contributors are their own.
At the start of 2014, I couldn’t run a mile. That year, I began to test theories about change and growth. I wanted to know if simple effort and consistent practice are enough to truly improve our skills and abilities.
Turns out, they are. At the end of 2014, I ran my first official 5K race. By the end of 2015, I had run 20 half-marathons. Today, I’ve run over 200 half marathons and 11 full marathons, totaling 12,000 miles. I once “hated” the idea of running. Now, it’s my greatest love in life. The biggest surprise I’ve had is running hasn’t just transformed me physically — it’s transformed me mentally, too. Here’s what it’s taught me:
1. Sometimes, life is hard — but we can do hard things
Running, especially in the beginning, was incredibly difficult for me. I’d never practiced it. Even jogging a few blocks left me out of breath and gasping for air. As I worked to improve as a runner, I realized that sometimes life is hard. It’s supposed to be that way. When we ditch our affinity for ease and comfort and instead embrace struggle and challenge, we open ourselves up to a whole new universe of possibilities. Instead of saying, “I can’t do that. That sounds hard,” we can lean in. As we do, several things happen.
First, things we once deemed hard become easier. Our skills and strength aren’t fixed quantities — they can grow and expand. We improve, which allows us to handle more complicated scenarios and solve more complex equations. Second, we stop expecting things to be easy. When we don’t expect things to be easy, we grow comfortable with some adversity and pain. That’s when we find out that we can actually withstand adversity and push through. Consistent, daily effort and practice is the catalyst that ignites this process. In the beginning, you may not see massive changes, but you have to trust that it’s working.
2. Our beliefs are the limiting reagent in the chemistry of our minds
When we want to do something, it’s imperative that we believe we actually can. Our brain likes to be right, so it constantly looks for ways to validate or prove its beliefs. What we sometimes forget, however, is that we get to decide what we believe — and we can update our beliefs at any time.
When I began running, I often believed that I simply couldn’t run any farther or take another step. “You’ve gone far enough, it’s time to stop,” my brain would shout at me. Then, I learned how to talk back to my brain. “Let’s just get to the red light,” I’d negotiate. Then, “How about just one more mile?” I’ve found that our bodies will do whatever our brains tell us to do. Often, we can accomplish much more than we think we can. We can keep going long after we think we can’t.
As humans, many fall prey to this daily. We believe that reaching a compromise or agreement is impossible. So, it is. We believe a problem is unsolvable. So, it is. But almost always, if we believe there’s a way through and we remain determined to find it, we will. Here’s a tip: Taking a break from a problem and coming back to it later can be a remarkable tool. Just like our muscles, our brains sometimes need time to rest and rejuvenate. When you feel you can’t do anymore, come back after you’ve allowed your brain or body time to breathe. It’s amazing how differently you’ll view things after a break. This process refreshes stamina and creativity.
3. Tools and resources are always available to help us; don’t go it alone
With regards to literally everything in life — our relationships, our professional pursuits, our health and fitness goals — there is a plethora of research, books and mentors there to guide us. There is always someone who has already done what we want to do. Find these people, make friends with them and directly ask them for advice and mentorship. Observe them closely; learn from their examples.
So often, we are afraid to ask for help for fear of looking foolish or being viewed as incompetent. We sometimes feel that we should do it all alone. This is a mistake. Reach out and leverage the people who have traveled in your shoes before. We, as humans, are not meant to function completely independently. In fact, our mere survival depends on our cooperation and partnerships with one another. With regard to my running, podiatrists have advised me on my feet and my shoes, friends have shared the financial burden of housing me during races and apps have provided me with music and tracking of my results. Without this, much of my running wouldn’t have been sustainable.
4. Success is not a straight line; don’t expect every day to be amazing
With regard to any problem we want to solve or any competency we want to develop, it can be tempting to think that every day should be better than the last. We sometimes think that once we’ve set a goal, started down a path and made headway, it should be nothing but smooth sailing.
That thinking can cripple us. This is not how success works. There will be days when we lack the motivation to press forward. There will be disruption in our business. Unfavorable economic environments and new competitors in our marketplace can send us into a tailspin. Pouring rain can show up on the day we planned for our long run or you might twist an ankle on race day. These things happen. We sometimes take a step forward to only take two steps back. There are moments we might regress. What we do in these moments will define the trajectory of our lives. When we anticipate these moments, we handle them better than if we deny or ignore their existence. One of the best ways to avoid falling into this trap is to constantly remember our why and to stay passionate about and committed to not just the end results, but the journey.
Without these four strategies, I would have failed as a runner, but also as a leader, a coach, an author, a friend and a partner. All these areas have thrown me challenges. Before becoming a runner, I didn’t want to struggle in life. When things got tough, I was more prone to quit or give up. Running has taught me that struggle simply means we’re growing. It’s taught me that no matter what’s happening around me, I always get to choose my response. Now, I use that in every area of my life, which has changed literally everything — maybe it can change yours, too.
London — Taking an 11-minute brisk walk every day, or walking 75 minutes per week, will lower your risk of stroke, heart disease and a number of cancers, a new study from Cambridge University says. Researchers looked at 196 peer-reviewed articles, which included more than 30 million study participants, to analyze the link between physical activity and cancer, heart disease and early death for the study, which was published in the British Journal of Sports Medicine.
They found that 75 minutes of moderate activity a week lowered the risk of early death overall by 23%.
Just a short, brisk stroll every day could significantly lower your risk of several deadly diseases, Cambridge University researchers said in a study released March 1, 2023.
Getty
“We know that physical activity, such as walking or cycling, is good for you, especially if you feel it raises your heart rate. But what we’ve found is there are substantial benefits to heart health and reducing your risk of cancer even if you can only manage 10 minutes every day,” said Professor James Woodcock, from Cambridge’s Medical Research Council Epidemiology Unit.
Britain’s National Health Service recommends that people get at least 150 minutes of moderate exercise a week. The study found that this level of exercise could prevent 1 in 6 early deaths, but getting more than that only delivered marginal benefits.
75 minutes of moderate exercise a week, or an 11 minute brisk walk per day, was found to reduce the risk of developing cancer by 7% and heart disease by 17%.
For head and neck cancer, myeloma, myeloid leukaemia, myeloma and gastric cardia cancers, the decrease in risk was between 14% and 26%. For other cancers, like breast or colon cancer, the reduction in risk with moderate exercise was lower, at 3-11%.
“Moderate activity doesn’t have to involve what we normally think of exercise, such as sports or running. Sometimes, replacing some habits is all that is needed. For example, try to walk or cycle to your work or study place instead of using a car, or engage in active play with your kids or grandkids. Doing activities that you enjoy and that are easy to include in your weekly routine is an excellent way to become more active,” said Dr. Leandro Garcia from Queen’s University, Belfast, one of the study authors.
PORT SAINT LUCIE, Fla., February 9, 2023 (Newswire.com)
– The Heroines are one of the first professional women’s paintball teams in the world and in their new two-part documentary premiering Super Bowl Sunday on YouTube, they are taking viewers into a new paintball universe. The game of paintball has long been dominated by men. Now, women are on a mission to inspire and empower young female athletes to change that.
In paintball, players can be any age, any skill or any gender to compete. Traditionally women have competed on the same field on co-ed teams with men. It’s one of the things that makes this sport unique. The problem? No one ever really knew the women were there, until now.
In 2021, six paintball field and team owners decided it was time for paintball to have a league that offered women and girls a place to compete in a sport they loved while becoming visible mentors and role models to other female athletes. At the largest event of the season, NXL World Cup – an exhibition match between two all-star women line-ups, would solidify the birth of a new all-women’s professional league: The WNXL.
The league made its debut in 2022 and the Original 6 teams competed at three events held across the country. One of these original six teams are The Heroines. Based in Port St. Lucie Florida, the team is made up of girls and women ages 16-32 from all over the country who have competed all over the world, some representing the USA selected to Team USA Paintball. Their coach is a world championship 15-year professional player veteran.
“The Heroines: The Documentary” shines a light on some of the world’s top female paintball players while magnifying their hard work and dedication to a sport that is often overlooked by many. Take a journey into the world of Women’s Professional Paintball and follow The Heroines as they return one year later hoping to secure a win and a season championship in the place it all started, the biggest stage in the game: World Cup.
This action packed series will give fans an inside look at the intensity and passion of these female athletes as they battle for top honors and fight to make history. Witness firsthand the effort, dedication and passion that these incredible women put into their game. From grueling practices, tough losses and thrilling tournament wins, The Heroines will inspire more women to become involved in paintball and challenge traditional gender roles within sports. With determination and grit, this female team is leading a revolution for female athletes everywhere.
If you’re looking for the ultimate adrenaline rush this will check the box.
Follow The Heroines on YouTube, be inspired, find a field, get in the game!
If you’re thinking you need a workout-wardrobe refresh, you’re not alone. It’s only normal to want something, well, different and fresh when it comes to your exercise attire. One easy way to liven up your wardrobe in an instant? With a pair of flare yoga pants. Yes, they exist, and yes, they’re far cuter than any of the other sporty pants currently sitting in your closet. Prepare to be obsessed because these bottoms are workout (and outfit) game changers.
Stretchy, comfy, and ultra stylish, flare yoga pants aren’t just for the gym, either. Just like leggings, the wide-leg bottoms can easily be worked into your “regular” rotation as well. Simply swap your go-to sports bra for a more fashion-forward tee or sweater, and you have an outfit that’s equal parts cozy and cool.
Though they’re harder to find, flare yoga pants are out there, and the market has a great selection if you know where to look. We found the 28 styles you’ll want to take out for a spin ASAP, whether for a heavy sweat session or otherwise.
You’ve come to the right place, because this is what we do!
This guide covers the exact weight gain strategies I’ve used to go from my “before” (on the left above) to reach my “after” (on the right above). Believe it or not, that “before” photo is me after a DECADE of strength training and trying to get bigger.
It’s the stuff in this guide that finally allowed me to actually get results (the after).
It’s also exactly how we help our online coaching clients: nutritional guidance and workout plans that line up with their goals.
Oh, and if you sign up in any of the yellow email boxes throughout, you can download our “Gain Weight and Build Muscle” Shopping List and Cheat Sheet to hang on your fridge!
Download our free skinny guy’s guide to putting on muscle!
Enter your email below to download now
The Nerd Fitness “Get Bigger” Shopping List
Bulk like the Hulk with our rules for getting bigger
Let’s start putting on weight right NOW.
These are the 12 lessons I wish I knew when I started trying to get bigger (click to jump right to that lesson):
“If you’re not gaining weight, you’re not eating enough food.”
It’s science and thermodynamics.
Allow me to explain: depending on your current size and level of activity, your body burns 1200-2500+ calories every day just doing all of its daily processes:
Breathing.
Keeping your heart beating.
Powering your liver, kidneys, and brain.
Powering your movement.
Rebuilding muscle.
And dozens of other things. We burn a lot of calories just keeping the lights turned on.
Here’s the problem: because your body efficiently uses up all of the calories you consume every day, there are no calories left over to build muscle (or get stored as fat).
Note: we have used The Mifflin-St Jeor Equation to create this calculator![1]
Hooray! You now know estimates of your Basal Metabolic Rate (calories you burn existing) and TDEE (calories you burn while moving throughout the day)![2]
So, in order to get bigger, you need to eat ABOVE this TDEE number consistently.
Although there is SOME variation regarding metabolism variability, it’s insignificant when compared to the effect of the more important part of the equation:
We overestimate how many calories we’re eating each day, we don’t account for the calories we burn through movement or exercise, and there aren’t enough calories left over to create a “caloric surplus.”
And without that surplus, we’ll never gain weight or get bigger.
MY STORY: I had been training in a gym for 6 years without gaining size.
It comes down to your personal preference. You might struggle to eat 3000 calories in 3 meals, so having 6 500-calorie meals throughout the day might make you feel less bloated and full.
Your results may vary!
See the next section for tips and tricks on WHAT foods you should eat to gain weight.
If you want somebody to help keep you accountable and help you actually bulk up safely and quickly, we have a pretty great online coaching program that has helped people reach their weight gain goals safely and quickly.
If you want to build muscle, target whole foods that come from high-quality, high-calorie sources whenever possible.
Sure, you could obtain 3500 calories eating Taco Bell, Twinkies, candy, and Mountain Dew. However, this isn’t a good long-term solution to gaining weight and building a good physique (goodbye health).
Trust me, I know. I put on 18 pounds in 30 days by eating meatball subs from Subway, drinking whole milk, eating McDonald’s, and drinking weight gainer shakes.
I certainly wasn’t healthy, and today I’m much more intelligent and knowledgeable about how to bulk up safely.
Consume at least 1-1.5g per pound (2.2-3.3g per kg) of body weight in protein daily.
Consume .25-.4g per pound (.5-.8g per kg) of body weight in fat daily.
Consume the rest of your calorie goals from healthy carbs.
Eat vegetables so that your body can process all the extra food.
If you are not gaining weight, add more carbs and/or fats to your meal.
We’re going to start building a Balanced Plate, like so:
The most important macro we’re going to focus on is protein.[6]. Studies show you’re more likely to put on the right kind of weight with a high-protein diet compared to a low-protein diet.
So that’s where we’ll start.
FOOD PRIORITY #1: PROTEIN
Protein can come from any number of sources, including:
As you can see, you can eat an extra 500 calories of “healthy fats” by eating lots of “heart-healthy” fats like nuts or adding more olive oil to your meals.
PRIORITY #4: VEGETABLES!
Last but not least, you need vegetables in your diet.
If you start to eat a lot more food, your “indoor plumbing” is going to really benefit from eating some high-fiber veggies with each meal:
A serving of veggies is about the size of your fist:
Here’s a quick, non-complete list of veggies that you can choose:
Broccoli
Broccolini
Cauliflower
Spinach
Kale
Spaghetti squash
Brussels sprouts
Zucchini
Cucumber
Carrots
Onion
Asparagus
“BUT STEVE, I REALLY STRUGGLE TO EAT ENOUGH CALORIES FROM WHOLE FOODS EVERY DAY!“
I do as well. It’s why I consume a good portion of liquid calories every day too.
It’s a surefire way to make sure you hit your calorie goals.
As I lay out in our massive Protein Shake Guide, creating high-calorie protein shakes to eat between meals can be the game changer:
Also, download our Skinny Guy Guide which has both lessons and a shopping list you can use to prioritize eating the right high calorie, high-quality foods!
Download our free skinny guy’s guide to putting on muscle!
Enter your email below to download now
The Nerd Fitness “Get Bigger” Shopping List
Bulk like the Hulk with our rules for getting bigger
If you’re of healthy weight, active, and wish to build muscle, aim for 1 g/lb (2.2 g/kg).
If you’re going to be strength training while getting bigger, intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain.[13]
Let me simplify it for you:target at least 1 gram of protein per pound of body weight (2.2 grams per kg).
Provided you’re a healthy individual with a healthy liver, you don’t need to worry about eating too much protein[14] – you should be more concerned with eating too little protein.
Long story short: studies suggest you will not put on the right kind of weight without consuming enough protein!
Okay, so let’s talk portions. Here’s how much protein is in a palm-sized serving of food:
4 oz (113 g) of chicken has around 30 g of protein.
4 oz (113 g) of salmon has 23 g of protein
4 oz (113 g) of steak has 28 g of protein.
EXAMPLE TIME!
Let’s say you weigh 150 pounds (68 kg).
That would mean a day of eating could be:
1 serving of protein with breakfast: protein shake (30g).
2 servings of protein with lunch: 2 chicken breasts (60g).
2 servings of protein with dinner: 2 portions of steak (56g).
Creating a high-calorie protein shake with foods like frozen fruit, oats, milk, and a scoop of protein can be huge.
It’s how I hit my goals every day!
MY STORY: I am currently bulking up, and according to my online coach, I need to eat 3200 calories with 240g of protein on workout days (I weigh 172 pounds).
Target 2 portions of carbs, and 2 portions of fat in your meals.
Remember, our portions look like so:
If you’re not gaining weight, increase those numbers even more.
This is all about math! Not getting bigger = need MOAR food.
What about other foods like pizza, pasta, candy soda? Sure, you can get away with consuming less healthy things ON OCCASION (pizza, subs, etc.) but avoid fueling yourself with ONLY junk food.
If you’re not sure specifically what you should be eating for protein, carbs, and fats, download our “Get Bigger” Shopping List by putting your email in the box below:
Download our free skinny guy’s guide to putting on muscle!
Enter your email below to download now
The Nerd Fitness “Get Bigger” Shopping List
Bulk like the Hulk with our rules for getting bigger
My advice: Rather than chasing massive weight gain over a month, you’d be much better off gaining .5-1.5 lbs. (.25-.75 kg) a week, every week, for six months…and keeping the weight on!
So, how do you know if your efforts are working? Simple.
If the scale is moving UP, keep doing what you’re doing.
If the scale is NOT moving: EAT MORE.
If you’re ever unsure if you’ve eaten enough that day, eat more.
Once you start to get a good feel for how many calories you eat each day, try to eat the same meals to keep it easy.
Still convinced you can’t gain weight even after tracking things? Let us help. I too was convinced that it was my “fast metabolism,” until I learned from my personal trainer that I simply wasn’t eating enough.
As we lay out in our “Beginner Strength Workouts” guide, these are the BEST exercises you can do to gain weight:
Get as strong as possible with these exercises while eating enough calories and protein, and you will gain the right kind of weight! It’s how I bulked up correctly:)
Here are some resources to help make heads or tails of the above:
Important point: don’t worry about isolation exercises like triceps extensions, shoulder shrugs, bicep curls, or crunches.
You can certainly do them, but only AFTER you’ve done your heavy lifts for the day!
All of the compound exercises listed here use every muscle in your body, and when you overload your body with calories and protein, those muscles will grow.
Want more workouts to follow? Read through our Strength Training 101 series that will answer all your questions!
Terrified to even step foot into a gym? We understand! Check out our Beginner’s Guide to the Gym article for some basic strategies and workouts.
Want somebody to tell you EXACTLY how to exercise and how to eat? Check out our 1-on-1 Coaching Program.
So how do you progressively overload your muscles?
Lift more weight than last time.
Do more sets or reps than last time.
Wait less time between sets than last time.
Do a more difficult movement or variation.
If you did 3 sets of 5 reps of squats at 95 pounds last week, go for 3 sets of 5 reps at 100 pounds this week!
Did knee push-ups last month?
Great, try to do regular push-ups this month.
Coach Jim breaks down the ins and outs of progressive overload for you in this video:
The trick with progressive overload is to continuously increase the challenge, and the best way to do that is by tracking your workouts!
Write down how you train, so that way you know exactly how to get stronger next time. I use Evernote on my phone, but you can use an old school notebook or whatever floats your boat.
Write down exactly:
And then next time?
Pick up more.
In addition to the protein shakes mentioned back in Rule #3, consider a creatine supplement – it allows your muscles to store more water – which will both help you potentially lift heavier and improve your performance in the gym!
If you don’t want to build your own workout routine, or you’re not sure how and when to scale up your workouts for the best results, let us build a routine for you!
Our coaches will build a workout program for your goals, and every day you can check your coaching app and know exactly what to do:
Muscles are made in the kitchen and while sleeping, NOT in the gym.
When you train, you are essentially ripping apart and breaking down your muscles.
Then, during the next 48 hours, as you are eating a caloric surplus and recovering, your muscles get rebuilt bigger and stronger.
For this reason, never exercise the same muscle before it’s ready.
In other words, try not to exercise the same muscle on two consecutive days.
Here are the best common practices for weight gain: Do a gym workout 3-4 days a week with a day off in between each (while consuming plenty of calories). This is plenty of training to promote muscle growth and weight gain.
Long story short: pick up a heavy weight in the gym 3-4 days a week for an hour.
“Inadequate sleep impairs maximal muscle strength in compound movements when performed without specific interventions designed to increase motivation.”
Think of it this way:
Building muscle is hard work, your body can use all the help (and calories) it can get. Your body is doing nothing but lying there and building muscle while you’re sleeping. [19]
If you are only getting 6 hours or less, you’re not going to get all the benefits of your exercising and diet, and not giving yourself the best chance to gain weight and grow bigger.
We often spend quite a bit of time with our coaching clients working with them on their sleep and environmental habits! From turning off the TV an hour earlier to even becoming a morning person, we build fun missions and challenges for our clients around stuff like this to get results.
Depending on how you currently feel about running, this next sentence will either make you happy or miserable:
“Running might work against your efforts to gain weight and build muscle.”
When you run, your body uses up calories to fuel your runs. This leaves fewer calories left over to build muscle.
Now, nobody will refute the benefits of improved cardiovascular health, nor would I EVER tell you to not do an exercise that you find fun.
In addition, a 2016 study[20] showed that doing endurance training AND strength training actually created larger muscle hypertrophy in untrained subjects than just resistance training alone.
What this means:
If you’re somebody that runs and enjoys it, great!
If you’re trying to get bigger, here’s what I would recommend:
Find a way to increase your food intake, and still know that you might be building muscle slightly slower than if you ONLY did strength training.
Cut back on running until you reach your goal weight/size, and then introduce it back into your routine.
Is your SOLE focus on getting bigger? Do 3 things:
Eat (a lot).
Lift (heavier).
Sleep (a lot).
Interested in giving your heart a workout without steady cardio?:
Want to incorporate cardio the RIGHT way into your life, along with strength training, to start gaining weight?
Our coaching program builds custom programs to help people just like you reach your goals.
With all of this eating, you will probably put on some fat along with your muscle.
That’s okay!
You might even be skinny enough that a bit of extra “cushion” on you is a good thing!
If you are trying to put on MOSTLY muscle and minimal fat gain:
Target at least 1.5g of protein per pound of body weight (3.3g per kg).
Eat a caloric surplus that is 250cal over your current TDEE.
And then fine-tune it from there:
You’re trying to thread the needle of “only build muscle, don’t add fat” which is fairly advanced and challenging.
As this 2017 study points out[21], “Protein overfeeding or the consumption of a high protein diet may not result in a gain in body weight or fat mass despite consuming calories that exceed one’s normal or habitual intake.”
This is incredibly challenging, and you do run the risk of not eating enough to build muscle. In addition, you might build less muscle than had you consumed a larger surplus of calories.
Now, what if you’re “skinny fat?”
What if you have a gut/belly, and thin arms?
IF YOU ARE “SKINNY FAT”:
Then, once you get to a low enough body fat percentage that you can see some abdominal muscle definition, you can get back to bulking up.
It’s important to build a system that sets you up for weight gain success.
It comes down to two things:
Don’t miss workouts.
Don’t miss meals.
So do whatever you need to do to make those things happen!
Here’s my final piece of advice: If you want permanent success, stop thinking in terms of “How fast can I gain weight?” and instead think:
“What can I do today that feels sustainable enough that I can stick with it for a year?”
This is how I get results, and how you can use the tools and tips in this article to get results too. Build small habits that become permanent parts of your life, and the results you’ll get will be permanent too.
Now, if you’re somebody that wants even MORE guidance, and specific instructions to follow, I got you:
1) Our 1-on-1 online coaching program, work with a member of Team Nerd Fitness that gets to know you and your situation. We’ll provide expert guidance and accountability, a custom workout, and regular ongoing support:
2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Sign up for our free email list, the Nerd Fitness Rebellion! Join a few hundred thousand rebels just like you and I’ll send you a bunch of free guides too. I’m nice like that.
Download our free skinny guy’s guide to putting on muscle!
Enter your email below to download now
The Nerd Fitness “Get Bigger” Shopping List
Bulk like the Hulk with our rules for getting bigger
To recap our full article, here are the “12 Rules To Gain Weight Quickly”:
As Coach Lauren mentions above, the “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.
And then again.
You cycle through the planned sequence of exercises, or circuit, multiple times.
That’s circuit training.
Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then the upper body the next.
You’ll find all sorts of different circuit training sequences. Here are some things most will have in common:
Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.
Little to no rest in between.The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.
Rinse and repeat.Generally, you’ll run through your circuit a few times. Three rounds are common.
Make sense?
The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength.
More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.
In other words, if you are trying to lose weight, you should be doing circuit training.
Our Beginner Bodyweight Circuitwould be a great place to begin, and you can download a worksheet to help you get started right here:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Learn how to finally get your first pull-up
Why Should I do circuit training?
Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).
What’s the difference, you wonder?
Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push-up or pull-up. These exercises help build and tone muscle.
Aerobic Exercise.“Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.
The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.
And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.
With circuit training, you build muscle and burn fat WHILE building stamina.
As Michael Scott would say, “that’s a win, win, win.”
There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.
My thoughts?
If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).
We work with our 1-on-1 Coaching Clients to create programs that combine both strength and cardio in a fun way – it really comes down to a program that you actually WANT to do.
Before and after your circuit training: Warm up and stretch
No matter which circuit you pick, I want you to start with one important thing:
Warm-up!
I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.
This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.
Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:
Did I just tell you to prepare for circuit training, with a circuit?!
If you’re curious, here’s my personal (advanced) warm-up:
THE NERD FITNESS ADVANCED WARM-UP:
Jump rope: 2-3 minutes
Jumping jacks: 25 reps
Bodyweight squats: 20 reps
Lunges: 5 reps each leg.
Hip extensions: 10 reps each side
Hip rotations: 5 each leg
Forward leg swings: 10 each leg
Side leg swings: 10 each leg
Push-ups: 10-20 reps
Spider-man steps: 10 reps
Our goal isn’t to tire you out. Instead, we want to warm you up.
That’s step one.
Completing your chosen circuit training routine would be step two.
Below, you’ll find 15 workouts you can follow along with! And if you like our style of workouts, you might like our new app, Nerd Fitness Journey!
Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Right now, you can try it for free for a full week (no credit card required). Jump in below:
Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.
If you want a kettlebell worksheet for this workout, grab one by signing up in the box below:
Grab Your Beginner Kettlebell Routine Worksheet!
Complete this workout at home or gym with 1 kettlebell.
Avoid the common mistakes everybody makes when doing kettlebell exercises.
Build strength, burn fat, level up your life!
We also have a fun new adventure in our app that will allow you to train with your kettlebell right alongside Hack Morris (this will make sense more sense when start).
Jump in right now for your free trial:
Beginner Gym Circuit Training
If you have access to a gym, you have a lot of circuit options.
If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.
We’ll also walk you through each movement for both Days A and B below. I would recommend picking one of our 5 Beginner Gym Workouts, going through the leveled progressions, and working your way up to the circuits below:
Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”
We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build confidence with weight training! If that sounds like you…
And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start building strength today:
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
The Hotel Workout Circuit: For Travelers that Train
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.
Ugh.
Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.
Level 1
Level 2
Set the alarm clock to 15 minutes from now and see how many circuits you can do!
Check out our full post on hotel circuits if you want Level 3!
We have a LOT of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!
If you need worldwide accountability, workouts for home and the road, and want expert guidance…
Nerdy Circuit Training Exercises
If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!
Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode
Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground
Tower of Orthanc Holds: 1 minute (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)
Superset 3: The Return of the King
If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.
Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps
Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps
Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side
Transverse Lunge and Chop: 5 reps each side
How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12-minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.
You’ll need actual rest.
Boom!
There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.
Complete List of Circuit Training Exercises
You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!
Here is a list of exercises you can use to create your workout.
Simply pick a few, and do one after the other in as many circuits as you want!
Do 3 circuits with 10 reps of each exercise, one after the other!
Have fun and keep things interesting. And if you don’t want to build your own workout, that’s cool too! We have 15 free workouts in this article, and we can also do all the heavy lifting for you.
(Well, not literally DO the heavy lifting, but you know what I mean.)
We create custom workout solutions for busy people just like you in our 1-on-1 Coaching Program. Let us create a workout and help you make better food choices.
It’s like having a Yoda in your pocket (again, not literally).
How to Stretch After Circuit Training
Once you finish your workout, the final step (three) would be stretching and cooling down. No matter what circuit you go through, stretch after a workout. It can help a lot with muscle recovery.
Scope this video for an awesome stretching sequence to follow:
You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.
You could even do some foam rolling too if you’re a glutton for punishment!
There are all sorts of different ways to do circuit training. We just showed you fifteen.
YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.
And you can do it in your living room!
If you’re looking for more hands-on instruction and customized guidance, check out our 1-on-1 Coaching program. You’ll work with our certified NF instructors who get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.
Simply put, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!
If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.
Once completed, I’d love for you to share your story with the community in the comments:
How’d it go?
Did you get through three full circuits?
Which routine did you pick?
Find a circuit you’re comfortable with, and do it.
THURSDAY, Jan. 12, 2023 (HealthDay News) — Six minutes of high-intensity exercise might prolong the lifespan of a healthy brain, perhaps delaying the start of Alzheimer’s and Parkinson’s diseases, a new, small study suggests.
Researchers found that short but intense cycling increased the production of a protein called brain-derived neurotrophic factor (BDNF), which is essential for brain formation, learning and memory. It’s thought that BDNF might protect the brain from age-related mental decline.
“BDNF has shown great promise in animal models, but pharmaceutical interventions have thus far failed to safely harness the protective power of BDNF in humans,” said lead study author Travis Gibbons, from the University of Otago in New Zealand.
“We saw the need to explore non-pharmacological approaches that can preserve the brain’s capacity which humans can use to naturally increase BDNF to help with healthy aging,” Gibbons said.
The report was published Jan. 11 in the Journal of Physiology.
BDNF promotes the brain’s ability to form new connections and pathways, and also helps neurons survive. Animal studies have shown that increasing the availability of BDNF boosts cognitive performance, such as thinking, reasoning or remembering.
For this study, the researchers wanted to look at the influence of fasting and exercise on BDNF production in humans.
Working with a dozen men and women, the investigators compared fasting, low-intensity cycling for 90 minutes, six-minute high-intensity cycling, and a combination of fasting and exercise.
Brief but vigorous exercise was the most efficient way to increase BDNF compared to one day of fasting with or without lengthy, low-intensity exercise, the researchers said.
BDNF increased four to five times more compared to fasting, which showed no BDNF change, or prolonged activity, which showed a slight increase in BDNF.
More work is needed to better understand these findings, the study authors noted.
The researchers hypothesize that the brain switches its favored fuel source for another to meet the body’s energy demands. This could mean metabolizing lactate instead of glucose during exercise, which potentially could initiate pathways that lead to more BDNF in the blood.
The BDNF boost could be due to an increased number of blood platelets, which store large amounts of BDNF. This is more heavily influenced by exercise than fasting, they explained.
Ongoing research will further study the effects of calorie restriction and exercise.
“We are now studying how fasting for longer durations, for example up to three days, influences BDNF,” Gibbons said in a journal news release. “We are curious whether exercising hard at the start of a fast accelerates the beneficial effects of fasting. Fasting and exercise are rarely studied together. We think fasting and exercise can be used in conjunction to optimize BDNF production in the human brain.”
More information
The U.S. National Library of Medicine has more on BDNF.
SOURCE: Journal of Physiology, news release, Jan. 11, 2023
So you want to lose weight and get in shape, but don’t want to leave your house?
Well, as your fitness Yoda, I will teach you a great bodyweight workout routine that you can do ANYWHERE: In your living room, at a park, or in a galaxy far, far away…
These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today!
Let’s dig into the different parts of this workout and get to the action:
Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.
I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
You just need to make sure you have the right program to follow.
Enter the Beginner Bodyweight Workout.
I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).
Once you’ve finished all exercises in the circuit, do it again.
If you’re still able after the 2nd run through, go for a third.
Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!
It’s better to stop and take a break than to do an exercise incorrectly.
Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.
You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!
“HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?”
Do this routine 2-3 times a week, but never on consecutive days.
You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.
In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!
I’ll send it to you right away when you sign up in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!
You have two options here to dial in your nutrition:
We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:
Eat natural, whole foods whenever possible.
Cut back on sugar and liquid calories wherever you can. The stuff is in everything!
Put vegetables and fruit on your plate!
Know your fats and carbs – these are the foods we can overeat without realizing it.
Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.
You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
The raw honest truth:how you eat will be responsible for at least 80% of your success or failure.
If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle!
If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!
We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.
Schedule a call with us to learn more by clicking on the image below:
Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.
If doing just one circuit of the workout was really challenging, no big deal!
Write down how you did, and try to do just 1 more rep or exercise next time through.
The whole point is “do a bit more than last time.”
I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Learn how to finally get your first pull-up
I’d love to hear how this workout went for you, and how else we can help!
This is what we’ve dedicated our lives to, and you’re now part of a killer community.
Welcome to the Nerd Fitness Rebellion!
You can do this, we got your back!
-Steve
PS: If you’re looking for more workout routines to follow, I got you covered:
PPS: As a reminder, today’s bodyweight workout looks like so:
Click on it to pull up your own PDF of the infographic!
Jan. 9, 2023 – Jan. 9, 2023 — If you vowed to start exercising this year, here’s another incentive to help you stick to your guns: You could protect yourself from potentially devastating COVID-19 outcomes like hospitalization and even death.
The evidence is piling up that physical activity can lower the risk of getting very sick from COVID. The CDC, based on a systematic review of the evidence, has reported that “physical activity is associated with a decrease in COVID-19 hospitalizations and deaths, while inactivity increases that risk.” Other research has linked regular physical activity with a lower risk of infection, hospitalization, and death from COVID.
The latest such study, from Kaiser Permanente, suggests that exercise in almost any amount can cut the risk of severe or fatal COVID even among high-risk patients like those with high blood pressure or heart disease.
“We found that every level of physical activity provided some level of protection,” says lead study author Deborah Rohm Young, PhD, director of the Division of Behavioral Research for Kaiser’s Southern California Department of Research and Evaluation. “Even a 10-minute walk [per] week is associated with better COVID-19 outcomes.”
The best outcomes were seen among “those who are consistently meeting our national guidelines of greater than 150 minutes a week of at least brisk walking,” she says. That’s 30 minutes of exercise 5 days a week. However, “every bit is beneficial.”
Yet, 1 in 4 adults don’t get any physical activity outside of their jobs, according to the CDC. That matters as we move into January and COVID numbers trend up. As of press time, the CDC is reporting more than 470,000 weekly cases, compared to about 265,000 for the week ending Oct. 12. On average, over 6,000 people were admitted to the hospital per day from Dec. 31 to Jan. 6, and deaths totaled 2,731 weekly as of Jan. 4.
“The missing aspect in our response to the public health challenge of COVID has been the heightened need for personal and community well-health,” says Gene Olinger, PhD, chief science advisor for research company MRI Global, and an adjunct associate professor at Boston University School of Medicine. “Proactive medicine – where individuals optimize nutrition, exercise, sleep, and whole-body meditation — is not a priority in the current health ecosystem. It is changing, and this is good news.”
Of course, everyone should still get vaccinated, Young cautions, and not rely on exercise and healthy living alone to ward off severe COVID. “The more we can do to protect ourselves from having bad COVID, it should all be done.”
The More Activity Prior to Infection, the Better
In the Kaiser study, the researchers looked at health records for 194,191 Kaiser adult patients who tested positive for COVID-19 between January 2020 and May 2021.
Patients’ activity levels were assessed using a self-report system that Kaiser has used since 2009 involving two questions: “On average, how many days per week do you engage in moderate to strenuous exercise (like a brisk walk)?” and, “On average, how many minutes do you engage in exercise at this level?” To be included in the study, participants had to have completed at least three of these assessments in the 2 years before infection.
The more active a patient was, the better their outcomes tended to be, the researchers found. Likewise, less active patients saw worse outcomes.
In the most dramatic gap, those who were consistently inactive (less than 10 minutes of activity per week) before getting COVID-19 were 91% more likely to be hospitalized, and 291% more likely to die from the disease, than active patients.
Like all studies, this one had limitations. Because it took place before vaccinations were easier to get, it could not assess whether physical activity improved outcomes among the vaccinated. It also did not look at exercise’s impact on those with repeat COVID-19 infections. Still, the study suggests that inactive folks should boost their activity to help ward off severe COVID-19.
The exercise benefits come as no surprise to physician Kwadwo Kyeremanteng, MD, head of critical care at the Ottawa Hospital, in Canada, and an associate professor at the University of Ottawa.
“As an ICU physician who has been taking care of COVID patients from day one, I saw on a regular basis that people in poor metabolic health had bad outcomes,” says Kyeremanteng, who was not involved in the study. “It was clear early on [that] obesity, diabetes, and metabolic disease [were] risk factors for severe COVID and dying from COVID. Basically, the results of the study correlate with what we saw on the front lines.”
Fitness Is No Guarantee
It’s important to note that all trends have outliers. Even highly conditioned athletes who exercise often and hard can — and do — become very ill with COVID and can have lingering symptoms like shortness of breath, severe fatigue, and brain fog.
“In younger athletes and those who are optimally fit, there is evidence that COVID can cause myocardial inflammation [heart damage] in one out of 100,” says Olinger. “Fortunately, it is almost always reversible.”
And while controversial, the concept of over-exercising (aka overtraining syndrome) has been associated with suppressed immune function and more cases of upper respiratory tract infection, he says.
“However, the level of exercise that one can achieve varies widely,” Olinger says. “The data is clear that vaccinations for COVID and regular exercise are key to a lifelong resistance to disease and infections.”
What About Exercising After You Get COVID?
Another caution: While the evidence shows that exercise before getting COVID-19 can help improve outcomes, other research has found that returning to exercise too soon after contracting the virus can be dangerous, regardless of your fitness level. In fact, exercise is likely to make long COVID symptoms worse.
After a bout with COVID-19, return to exercise gradually, says Kyeremanteng. Let your symptoms be your guide. A study in the Journal of Science and Medicine in Sport suggests that athletes with no or minimal symptoms should return to their pre-COVID exercise habits in a “graduated fashion” over 7 to 14 days. “Those with pre-existing medical comorbidities should adopt a more cautious approach,” the study says.
“Listen to your body,” says Olinger. “You are the only one who knows what feels right.”
Jan. 4, 2023 – Could your gut health be behind your motivation – or lack thereof – to exercise?
Researchers at the University of Pennsylvania recently explored this topic when they wanted to find out why some lab mice seem to love their exercise wheel, while others mostly ignore it.
To start, the researchers used a machine-learning algorithm to look for biological traits that could explain the differences in activity levels among mice. And what they found surprised them: Genetics seemed to have little to do with it, but differences in gut bacteria appeared to matter more. A handful of studies backed that up: Thriving gut microbiomes have been linked with optimal muscle function in mice.
Sure enough, when the researchers dosed mice with broad-spectrum antibiotics, killing off their gut bacteria, the distance the rodents were able to run dropped by half. But off the antibiotics, the mice mostly regained their previous performance levels.
The findings, published in the journal Nature in December, suggest that the gut microbiome may help regulate the desire to exercise.
If confirmed in humans, this hypothesis could help explain why so many Americans (about half) fail to get the recommended amount of physical activity. Some may blame lack of time, energy, or interest. But perhaps the reason could come down to the trillions of microbes living in our gut.
This line of research could also lead to microbiome-based ways to get sedentary people off the couch or optimize athletic performance.
But how could your microbiome impact your motivation to move? To find the answer, the researchers zeroed in on the brain.
The Gut-Brain Connection
After treating the mice with antibiotics, the researchers sequenced RNA in the rodents’ striatum (the part of the brain responsible for motivation). They found reduced gene expression in the cells’ dopamine receptors — the things that release the neurochemical dopamine, making you feel like you’ve accomplished something good. In other words: Mice treated with antibiotics were getting less of a dopamine hit after their run.
“Only when we started focusing on the brain did we understand that the microbiome’s effect on exercise capacity was mediated by the central and peripheral nervous systems,” says study author Christoph Thaiss, PhD, a microbiologist at the University of Pennsylvania. “This realization completely changed the trajectory of the project.”
To find out how, exactly, bacteria in the colon were signaling the brain, the researchers performed a series of experiments over several years. They identified two types of bacteria, Eubacterium rectale and Coprococcuseutactus. These strains produce compounds called fatty acid amides that interact with endocannabinoid receptors in the gut.
Those endocannabinoid receptors signal the brain to cut back its production of monoamine oxidase, the compound that breaks down dopamine. With less of this dopamine-clearing compound in the brain, more dopamine could build up after a long run, making the mice feel good and eager to hit the exercise wheel again soon.
This gut-brain pathway “may have evolved to couple the initiation of prolonged physical activity to the nutritional status of the gastrointestinal tract,” Thaiss says. Gut bacteria monitor what’s in your colon and tell your brain whether you have enough food to fuel a workout.
Your colon, or gut, hosts trillions of microbes with potentially hundreds of different bacteria strains. These strains are determined by the food you eat and the environment you occupy.
“The genetic impact on the microbiome is rather minor,” Thaiss says, “but lifestyle factors strongly impact the composition of the gut microbiome.”
He hopes to develop nutritional interventions to encourage the growth of the motivating types of bacteria, the kind that make you want to go for a 5-mile run.
What’s Next?
Moving forward, the researchers need to find out whether the gut affects motivation in humans, too. To do that, they’re analyzing the gut microbiomes of people with varying levels of exercise motivation.
“With enough samples, we could potentially correlate species of microbiota that exist in exercise-motivated individuals,” says study co-author Nicholas Betley, PhD, a biologist at the university.
Variations in the gut microbiome could help explain the “runner’s high” that some people have in a long-distance race. The research could also help promote weight training or sports participation.
“Imagine if a sports team could optimally motivate the athletes on the team to exercise,” says Betley. The lab is investigating the microbiome’s impact on high-intensity interval training.
Signals from the gut to the brain could be affecting body processes in other ways too, the researchers speculate.
“There are so many possibilities for how these signals may change physiology and impact health,” Betley says. “A new set of studies may well establish a whole new branch of exercise physiology.”
