#64: 💪🏼 Longevity Exercise Guide
#64: 💪🏼 Longevity Exercise Guide
Kickoff 2024 with exercises to increase your healthspan
👋🏻 Hey friends,
This is the last note for 2023. I’ll be taking a break and coming back on January 17, 2024 to serve you even more hot science content to live a long and healthy life.
Have a question you want answered? Drop it in the comments!
Looking for the read-aloud version of Nina’s Notes? Find it below here:
💬 In this note:
💪🏼 Longevity Exercise Guide
📚 Top 5 Fiction & Top 5 Non-Fiction of 2023
⚡️ Sahil Bloom’s Annual Personal Review Questions
💪🏼 Longevity Exercise Guide
Kick off 2024 with a new exercise routine to boost your healthspan and longevity!
To promote longevity it is important to include a range of activities that target different aspects of health and fitness.
There isn’t just one workout routine that is going to help you live your longest healthiest life.
All workouts need to be adapted to the individual, but as long as you are incorporating each of the components listed here every week, you are setting yourself up for a great health span.
To help walk you through it, I made a guidebook!!
The first Nina’s Notes Original Guidebook Exercise for Longevity can be downloaded for free.
Tips for Success & Sticking to a New Workout Plan
Start Slow: Gradually increase intensity and duration to avoid injury.
Listen to Your Body: Avoid overexertion and rest when needed.
Stay Hydrated: Drink water before, during, and after exercise.
Mixing It Up: Engage in different types of exercises to work on all aspects of physical fitness.
Consistency: Regular exercise is key, aim for at least 150 minutes of moderate-intensity activity per week
Seek Professional Advice: Consult with a healthcare provider or a fitness trainer, especially if you have existing health concerns or are starting exercise after a long hiatus.
Remember, the best exercise for longevity is one that you both enjoy and can sustain long-term. It's about finding a balance that works for your lifestyle and health needs.
📚 Books of the Year 2023
Top 5 Fiction
Tomorrow and Tomorrow and Tomorrow by Gabrielle Zevin: ★★★★★, BOTW November 8, 2023
The Fourth Wing by Rebecca Yarros: ★★★★★, BOTW November 15, 2023
Vicious by V.E. Schwab: ★★★★★, BOTW March 1, 2023
A Darker Shade of Magic by V.E. Schwab: ★★★★, BOTW May 24, 2023
A Court of Thorns and Roses (5 Book Series) by Sarah J Maas
A Court of Thorns and Roses, #1: ★★★★★, BOTW January 25, 2023
A Court of Mist and Fury, #2: ★★★★★, BOTW May 18, 2023
A Court of Wings and Ruin, #3: ★★★★★, BOTW June 21, 2023
A Court of Frost and Starlight, #3.5: ★★★ BOTW August 9, 2023
A Court of Silver Flames, #4: ★★★★, BOTW August 23, 2023
Top 5 Non-Fiction
Invisible Women: Data Bias in a World Designed for Men by Caroline Criado Pérez, ★★★★★, BOTW September 13, 2023
For Blood and Money: Billionaires, Biotech and the Quest for a Blockbuster Drug by Nathan Vardi, ★★★★★, BOTW June 14, 2023
The Founders: The Story of Paypal and the Entrepreneurs Who Shaped Silicon Valley by Jimmy Soni: ★★★★★, BOTW February 15, 2023
Glucose Revolution: The Life-Changing Power of Balancing your Blood Sugar by Jessie Inchauspe: ★★★★★, BOTW March 22, 2023
Missing Microbes by Martin J. Blaser: ★★★★★, BOTW July 12, 2023
What am I reading over the break?
Here’s a sneak peak…
Incognito: The Secret Lives of the Brain by David Eaglemann
THE RUNNING GRAVE by Robert Galbraith
Happy Place by Emily Henry
⚡️ Check This Out
With the end of the year quickly approaching, we all have the opportunity to pause, look back on the past year and prepare for the next one.
While it’s tempting to overlook reflection, especially with the holiday chaos and lots of parties distracting us, it is a key element in personal growth and development.
I will be taking time over the break to reflect using Sahil Bloom’s 7 questions from The Personal Annual Review as journaling prompts.
(1) What did I change my mind on this year?
(2) What created energy this year?
(3) What drained energy this year?
(4) Who were the boat anchors in my life?
(5) What did I not do because of fear?
(6) What were my greatest hits and worst misses?
(7) What did I learn this year?
Edited by Wright Time Publishing