![]() Those having the cold shower were further divided into those asked to do it for 30 seconds, 60 seconds or 90 seconds. It certainly perks you up, but is there anything more to it than that? Well, there was a Dutch study published in 2016 in the journal PLOS One where they recruited 3,018 people online and then randomly allocated them to having a cold shower every morning for a month, or to a control group who continued as normal. For this episode I started having cold showers every morning, starting with a brief burst of hot water, followed by 45 seconds or so of an icy cold blast. One of the most popular episodes from the first series of Just One Thing explored the risks and benefits of cold water immersion. Read Dr Mosley’s full advice on balancing on one foot Aged 70-79: 22 seconds open, 3 seconds closed.Aged 60-69: 32 seconds open, 4 seconds closed.Aged 50-59: 41 seconds open, 8 seconds closed.Aged 40-49: 42 seconds open, 13 seconds closed.Under 40: 45 seconds with eyes open, 15 seconds with eyes closed.Here are the targets that different age groups should be able to manage: You will be dismayed by how quickly you start to fall over. The test is over as soon as you shift your planted foot or put your raised foot down on the ground. Take your shoes off, put your hands on your hips and stand on one leg. And having good balance is a powerful predictor of how long and how healthily you will live.Ī good test of your balance is to see how long you can stand on one leg, first with your eyes open and then closed. Worldwide, falls are the most common cause of accidental death after road traffic accidents, and unless you do something about it, your balance will deteriorate as you get older. Although people determinedly heave weights or run, they often forget the importance of working on their balance. Read Dr Mosley’s full advice on eating more proteinģ Balance on one foot Dr Michael Mosley: Take the balance challenge to help you live longer © Joe WaldronĪ common New Year’s resolution is to get fitter. This amounts to around 100 grams of protein, if you are eating the normal 2,000 to 2,500 calories a day. They say that we need to consume around 15 to 20 per cent of our daily calories in the form of protein. If you don’t get enough protein in your diet, then you will develop cravings and overeat in a largely unconscious attempt to hit critical protein targets. And as two leading Australian academics, Prof David Raubenheimer and Prof Steve Simpson, argue, lack of protein is one of the major drivers of the current obesity epidemic. Yet as I discovered when I began researching my latest book, The Fast 800 Keto, the biggest driver of appetite is that other macronutrient: protein.Įggs, fish, meat and tofu are all rich in protein and help build muscles, enzymes and much of the infrastructure of our bodies eating enough of it is absolutely vital for growth and repair. Read Dr Mosley’s full advice on eccentric exercise.Ģ Eat more protein to lose weight Dr Michael Mosley: The best way to lose weight? Eat more protein © Christina KalliĪs you have probably noticed, in the world of diets there is an ongoing battle between fans of low-fat foods and those who prefer to embrace a low-carb lifestyle. ![]() This, says Kay, creates far greater microscopic damage to those cells and fibres. Concentric exercises (such as bicep curls or squats) recruit and fatigue many different muscle fibres.Īlthough the eccentric part of the exercise (as we lower the weight, or sink down into a squat) recruits fewer fibres, it does so with a load that is up to four times higher. ![]() This stimulates the release of hormones which trigger your cells to rebuild that muscle stronger than before. He explains that all forms of exercise create microscopic damage to the muscles. Tony Kay is professor of biomechanics at the University of Northampton. The name comes from the fact that contracting your muscles (to climb stairs or lift weights) is called ‘concentric exercise’, but any work that goes into those muscles while they are stretched and elongated (as you go downstairs or lower the weights) is known as ‘eccentric exercise’ (pronounced ‘ee-centric’). ![]() It seems crazy, but this is the new science of ‘eccentric exercise’. You might think that running up a hill is better for you than jogging down it, or that climbing a flight of stairs is going to challenge your muscles more than walking down, but in fact, the opposite is true. One of the best ways to get the most out of any workout is to make it ‘eccentric’. 1 Walk downstairs as much as possible (it’s better for you than going up) © Joe Waldron ![]()
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