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How Much Time Should You Spend Outside, According to Michael Easter

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The flock of A 400-pound caribou was running 80 miles an hour and right at me. The 30 animals had been eating lichen on the arctic tundra in Alaska when something frightened them. I sat on their escape route. The ground began to vibrate as they cracked 100 yards. At 50 meters I could see their hooves shattering the ground, kicking up moss and moisture. Then they were at 40 meters, then at 35.

I could hear their breath, smell their coats, and see all the details of their ornate antlers. Just as I was wondering if the rescue plane would discover my hoofed corpse, one of the caribou noticed me and dodged. The herd followed her, shaking the earth as she swept left and reached a ridge, her antlers black against a golden sky.

The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, and Healthy Self

That moment when these caribou shook the earth shook my soul too. It was transcendent, wild as a religious experience. And it’s not even the most intense thing I’ve done in Alaska. I experienced wild weather, crossed raging rivers and saw a half-ton grizzly bear. My brain felt less constricted in its signature foxhole – a state I would compare to a roadrunner on meth who goes madly from one thing to the next. My mind felt more like a monk after a month of meditation retreat. I just felt. . . better. The biologist EO Wilson expressed my feelings as follows: “Nature holds the key to our aesthetic, intellectual, cognitive and even spiritual satisfaction.”

When I returned from the wild, my Zen-like buzz hung around for months. To understand what was happening, I met Rachel Hopman, Ph.D., a neuroscientist at Northeastern University. She told me about the natural pyramid. Think of it like the food pyramid, except that you don’t recommend eating so many servings of vegetables and so much meat, but how much time you should spend in nature to reduce stress and be healthier. Learn and live by the 20-5-3 rule.

20th M.inutes

That is the amount You should spend time outside in nature, such as a neighborhood park, three times a week. Hopman led a new study that concluded that something as painless as a 20-minute stroll through a city botanical garden can improve cognition and memory, as well as well-being. “But,” she said, “we found that people who used their cell phones while out for a walk didn’t see any of these benefits.”

Other research found that 20 minutes outdoors three times a week was the dose of nature that had the greatest effect on lowering a city dweller’s stress hormone cortisol.

In nature, our brain enters a mode called “gentle fascination”. Hopman described it as a mindfulness-like state that restores and builds the resources you need to think, create, process information, and perform tasks. It is mindfulness without meditation. A quick daily stroll in nature – or even a stroll down a tree-lined street – is a great option for people who don’t like to sit and focus on their breath. But turn off your phone – warnings about this can throw you off your feet.
Fascination mode.

swissmediavisionGetty Images

5 Hour

The minimum length spend each month in semi-wilderness like a forested state park. “Spending more time in wilder areas seems to give you more benefits,” said Hopman.

A 2005 survey in Finland found that urban dwellers felt better with at least five hours of nature a month, with benefits increasing with higher exposure. They were happier and less stressed in everyday life too.

The Finnish government then funded another study in 2014 in which the scientists dump people in a city center, a city park, and a wooded state park. The two parks felt more zen than the city center. Not a shocker. Other than that those who went for a walk in a state park had an advantage over the city park folks. They felt even more relaxed and refreshed. Conclusion: the wilder the nature, the better.

Nature has these effects on the mind and body because it stimulates and calms us in unusual and unique ways. In nature, for example, you are engulfed in fractals, suggested Hopman. Fractals are complex patterns that repeat themselves over and over again at different sizes and scales, forming the design of the universe. Think of: trees (large branch to smaller branch to smaller branch, etc.), river systems (large river to smaller river to creek, etc.), mountain ranges, clouds, shells. “Cities don’t have fractals,” said Hopman. “Imagine a typical building. It’s usually flat, with right angles. It’s a dull color. ”Fractals are organized chaos that our brains seem to be digging up. In fact, University of Oregon scientists discovered that Jackson Pollock’s alcohol and alcohol-fueled images are made up of fractals. This could explain why they are talking to people at such a core level.

Nature lifts us up in other ways too: think of smells and sounds. The feeling of the warm rays of the sun. Or simply the fact that you are getting out of the stress of your home or office. “It’s probably a mix of a lot of things,” said Hopman. Environments like cities with their hectic pace, right angles, loud noises, foul smells, ringing phones and to-do lists don’t offer this.

3 D.ays

This is the top of the pyramid. Every year you should spend three days away from the electricity grid in nature, camping or renting a hut (with friends or alone). Think: places that are characterized by spotty cell reception and wild animals, away from the hustle and bustle.

This dose of wild nature is like an extended meditation retreat. Unless speaking is allowed and there are no gurus. It causes your brain to ride alpha waves, the same waves that increase during meditation or when you enter a flow state. They can reset your thinking, encourage creativity, tame burnout and just make you feel better.

This is probably why one study found that three days in the wild increased creativity and problem-solving skills, and another found that U.S. military vets who spent four days white water rafting still a week later buzzed around in the wilderness. Her PTSD symptoms and stress levels decreased by 29 and 21 percent, respectively. Their relationships, happiness, and general satisfaction with their lives also improved.

When I returned from Alaska, my wife and I moved to the edge of the desert in Las Vegas. She wanted a shorter drive and I wanted more access to nature. I now run at least 20 minutes a day with my dogs through red rock trails and do a long trail run deep into the canyons on Sunday to collect my five-hour quota for the month. This summer, I’m planning a week-long backcountry fly fishing trip in Idaho’s Frank Church-River of No Return Wilderness Area. I hope I come back less exhausted, fitter and more alive.

Based on the book The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self by Michael Easter, now available from Rodale Books. Copyright © 2021 by Michael Easter.

This story appeared in the June 2021 issue of Men’s Health entitled The 20-5-3 Nature Cure.

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Men’s Health

U.S. men playing catch-up as Olympic gymnastics trials begin | Sports

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Sam Mikulak is open about the challenges he faced during a break from competition from February 2020 through earlier this month at the US Gymnastics Championships.

He is like many who have to catch up with the world powers in men’s gymnastics at a time when the US is catching up in the Olympics on Thursday at the Dome at America’s Center.

Injuries, mental health problems, and other problems were stumbling blocks. Now, one month before the start of the Games in Tokyo, it is time to leave the field of Olympic candidates behind.

Mikulak, who is trying to field his third Olympic team, believes he has overcome his emotional troubles. The next challenge is to shake off the rust that gave him an unusual third place in the US championships.

“I realized that mental health was something I had to address fairly early (in the pandemic) because I felt the emotions a lot more when the games were postponed and we couldn’t train,” Mikulak said. “I felt hectic not only physically, but also emotionally, and this hectic rush never ended.”

Mikulak experienced what he called “a good level of depression” while trying to be perfect in everyday life, just as he strives for gymnastics. He has come to terms with his problems and feels that he is in better hands.

His experience was personal but reflected what was happening in gymnastics on a national level. Mikulak is 28 years old and older than all of his competitors, many of whom are college-aged and left without apprenticeships for months as other countries moved forward.

The US is considered to be rather disadvantaged due to the layoffs.

“It hurt a lot, I’m not going to lie,” said Brett McClure, the US men’s high performance director. “We had a lot of people training in universities and they shut down completely. Consistency in training was a big problem. With a view to China, Russia, Japan, everyone immediately gushed and was able to continue training. We could not.”

The past six months have been better, but there is a lot of catching up to do and potential obstacles to overcome.

Shane Wiskus is struggling with his own mental and physical problems after falling three times from the horizontal bar in his penultimate event at the championship. He finished second at the time and dropped to ninth place, but is considered a challenger for an Olympic place.

“I have a lot of support from what happened and I work with sports psychologists to process it, work it through and get over it as soon as possible,” he said during a meeting with the media. “My main focus is to keep going. So if we could avoid questions about this routine, I’d really appreciate it. “

Wiskus also struggled with a wrist injury sustained at the NCAA championships that required an injection of cortisone. He took almost two months off pommel horse training last year because of a similar injury to his other wrist.

Yul Moldauer is another top contender after finishing second behind Brody Malone, who won two NCAA championships earlier this month. He will be a favorite this weekend. However, Moldovans struggled with back cramps at the last event.

“I looked at the videos and you can tell that something is just copying,” he said. “But my back feels great. I went home and went to my therapist. … It’s something I haven’t told a lot of people about because something can happen every day. It gives me a lot more confidence to go to any other meeting when something happens. “

The US has not won a team medal since its bronze medal in 2008. The last gold medal came in 1984. In 2016, the medals went to Japan, Russia and China pandemic hit.

Mikulak is the only individual on the exams who was on the team in 2016. He has endured the rigors of the gymnastic lifestyle longer than most in their career and remains one of the best in the country after overcoming his pandemic problems.

“It was a tough, dark time to get there and the quarantine was the only time in my life that I could actually go through this process,” he said.

The US will have a four-man team and a single player for the Olympics. The best all-rounder in the tests goes automatically, as does the runner-up, provided he is among the top three in three events. The remaining places will be filled by the selection committee.

The women have four gymnasts and two individual players on the team. The two first-placed winners in the all-around competition form the team together with two selected by the selection committee. Jade Carey has already been nominated for one of the individual positions and the committee will select the other.

© 2021 STLtoday.com. Distributed by Tribune Content Agency, LLC.

Copyright 2021 Tribune Content Agency.

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Men’s Health

Everything You Need To Know About Raw Functional Training

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Joseph Sakoda – also known as Da Rulk – is committed to helping real superheroes such as first responders and military personnel do their best in critical jobs. He also helps the fictional ones in the form of none other than Chris Hemsworth, who swears by Da Rulk’s functional movements to maintain mobility even when massaged.

“My father was a police officer, so there is a special place in my heart for me to train them,” he says. Rulk explains that first responder training is about adapting functional training to their job, but that “adaptability” makes functional training perfect for just about everyone, whether rescuers or not.

“This same adaptability can be applied to someone who is just starting out, who has never exercised before,” he says. “Or someone who used to be an ex-athlete and now has injuries and now we have to adapt accordingly. Adaptability is very, very important. “

With a background in kinesiology and biomechanics, the start trainer is the founder of the Bodyweight Movement curriculum Raw Functional Training (RFT®): a revolutionary movement approach that aims to improve mobility, increase functional strength and ensure that all body systems function on highest efficiency.

Here he breaks down exactly what it is.

What is Raw Functional Training?

Rulk: Raw Functional Training (RFT®). It’s a curriculum I designed that uses body weight movements to improve mobility and increase functional strength.

What does it contain?

It uses sequences of body movements to improve core stability, joint mobility, and overall functional strength and conditioning. It’s perfect for all fitness levels and ages as it uses your own body weight to simulate common body movements with maximum efficiency. You will often find people crawling raw functional training on all fours, like bears or babies. Because crawling is a basic movement pattern. Babies crawl to get strong enough to straighten, straighten to stand, get up to walk.

What are the other benefits?

The benefits of RFT® are endless. It significantly improves movement patterns, coordination, mobility, agility and balance. It increases muscle strength, especially in core, aerobic and cardio capacity, prevents injuries and helps to keep the joints active and flexible. Mental strength is also a great benefit of raw functional training.

Chris Hemsworth and Da Rulk.

How effective is it?

It gives you a better understanding of your body and its capabilities. You will become more attuned and more responsive to your emotions while building muscle strength and moving your body more efficiently.

Who did you train

Rulk: In the United States, I work with many first responders, elite military, fire, law enforcement, and marine safety agencies, Olympic gold medalists, MMA fighters, professional athletes, and many Hollywood stars, including Australian Chris Hemsworth.

My passion, however, is with first responders and elite military and firefighters. Although they are very fit, it is often difficult for them to perform at their best during critical operations. They are often exhausted from failing to perform the skills they have been taught. Raw functional training is a great asset to her as it builds on her sensory processing. How they process new information in different environments is critical to their job. Through the techniques I have taught, their bodies are adapted to move in different patterns. They begin to adapt to situations they are not used to, which is vital to their job. When you get into an unfamiliar situation, it is important that you know how to control your adrenal system so that it works at a higher level.

Raw functional training: sample training

1. Modified side gorillas x 40 seconds

Rest 20 seconds

2. Modified hostages x 40 seconds

Rest 20 seconds

3. Forward and backward crawl x 40 seconds

Rest 20 seconds

x 3 rounds

x 3 repetitions per round

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Men’s Health

Four tips for men’s health

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Men, it is time to lead by example. Caring for your family begins with caring for yourself.

Primary care:

It is important for YOU to take your time and take care of yourself. Ignoring and suffering from symptoms will affect your work, home, and social life. Visiting your GP and planning your annual adult wellness visit will keep your health on track. During your wellness visit, your provider will:

  • Check your overall physical, social, and emotional health
  • Make sure you are up to date on vaccines
  • Measure blood pressure
  • Raise any concerns you have with your health
  • Implementation of routine screenings

Find a provider for your family or your location near you.

Preventive examinations:

Delaying checkups can have serious effects on your health and your daily life. Screenings are incredibly important in the early detection and treatment of a disease. Skipping your screening can have an immediate impact on your family and friends if the condition goes unnoticed. The sooner it is identified and treated, the better the results will be.

Make sure you are up to date on these important routine screenings:

  • Colonoscopy from 45
  • Prostate screening from 50
  • Diabetes screening

Schedule your checkups or find a location near you.

Urology: Urology deals with the male reproductive organs. Urologists treat conditions such as low testosterone, enlarged prostate, bladder problems, and prostate cancer. Although there isn’t an exact age by which men can start noticing signs of problems around the age of 50, most symptoms will be noticed for the first time. Talk to your MercyOne provider to learn more or to find a urologist near you.

Behavioral and Mental Health:

Almost 1 in 10 men have depression or anxiety. It can be difficult to tell whether these symptoms are circumstance related and getting better over time, or whether they are clinically significant. Often times, people try to change their personal life before seeking treatment. However, a significant mental health problem affects the brain, which can lead to poor concentration, lack of energy, difficulty making decisions and problem solving, and impaired mood, enjoyment and anxiety.

If it’s not an emergency, speak to your GP about treatment. Just as your doctor can prescribe medication for high blood pressure, so can your doctor prescribe medication for your mental health. Most antidepressants and anti-anxiety medications are prescribed by general practitioners, and if they think a specialist would benefit you, they will refer you accordingly.

Sometimes mental health problems can make things seem hopeless, leading to severe symptoms such as panic attacks and thoughts of suicide. Suicides are more common in men than women, especially those aged 65 and over. Suicide is the ninth leading cause of death in Iowa. Maintaining your mental health is about keeping your brain working the best it can so you can be there for your friends and family.

Find a behavioral medicine expert near you.

If you or someone you know is contemplating suicide, here are some confidential 24/7 hotlines:

(in Spanish – 1-888-628-9454)

Let’s build an unbeatable nursing circle.

  • More than 20,000 providers and supporters
  • The best rated specialty services in the region
  • More locations and more personal support

Find your doctor

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