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The First 20 Minutes by Gretchen Reynolds. My top five ideas from the book.
1. Exercise First Thing
Exercise in a fasted state (before breakfast) has a beneficial impact on our metabolic profile. We burn more fat than carbohydrates. In studies this has shown to completely counter the negative health implications of eating a high fat, high calorie diet.
2. The Fountain of Youth
Studies with twins have shown that exercise can keep us ten years younger at a cellular level. From a pair of twins, the twin that exercised for thirty minutes per day had cells that were ten years younger.
3. Sitting? Bad News
Exercise does not un-do the negative effects of sitting for long periods through our days. Even with people who exercised for five hours per week. If they were also sitting for seven to eight hours, this has a negative impact.
The positive effects of exercise and the negative implications of sitting run along two separate channels. One does not cancel the other.
4. The Tyranny of Running Shoes
Expensive running shoes that have been selected for our individual running style are shown to cause more injuries than they prevent. The worst offenders were 'motion control' shoes. In studies it was shown that 'less shoe' was better. Cheap shoes are fine.
5. Better Brain
Exercise is shown to spur neurogenesis, the creation of new brain cells. It was a powerful way to counter the mental deterioration of old age. It radically reduces the chances of developing neurological impairments. There are many studies showing the hugely positive impact of exercise on our mental performance.
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