You can't help but walk in a city like Moscow. 5-6km is normal even though I started to take more taxi's (Uber/Yandex mostly) about a couple of years ago. Moscow has some of the lowest taxi fares of any big city in the world.
One can easily walk 3-4km here just using the metro most of the day and a normal day of walking before I started using taxi's was around 8-10km a day. This is Russian walking too
, including walking up and down escalators.
I love this subject as I have always been one for health and fitness. If you looked at my history on my computer you will see articles/videos one after the other about exercise, nutrition, body mechanics, etc. as they dominate my time when reading or watching something. I can't get enough about this subject.
Want to best viruses like corona? Eat well (food is medicine), exercise, get enough sleep (listen to what the Drs say about sleep depravation), be optimistic, go outside and feel the sun, and have a nice support group of family and friends.
I've been doing the 16/8 intermittent fasting for the last 2 years and I swear by it.
rules I live by.
1) mediterranean diet. I eat mostly vegetables, less fruit because too much sugar in any form spikes insulin levels. Meat occasionally, but high quality meats like lean sirloin, turkey, veal and chicken with an occasional ribeye.
No deep fried foods, mostly steaming/boiling/sautéing and I sear my meats. I've seriously reduced my process sugar intake as process sugar is the devil.
Not easy to do, especially in the American diet, but highly recommended. I do have "cheat days" with ice cream (during American football season), but mostly no process sugar, absolutely poisonous to the body.
2) I do most of the cooking. I want to know what I'm eating and I'm a pretty good cook. It's rare for me to eat something in a restaurant that I can't prepare at home better and cheaper. Never had any complaints from my guests as well, on the contrary, most are quite surprised.
3) Weight resistance training mixed in with HIIT 5-6 days a week on top of the 3-5km of walking daily. I highly recommend some form of resistance training to everyone, especially women (higher incidence of osteoporosis compared to men as you age) as it really is the key to aging gracefully and more importantly, healthy.
Interval cardio at high intensity (HIIT) is much more efficient in raising your metabolic levels than cardio done at a static pace. You can do this even when walking.
I recently bought a kettlebell because gyms are closed. A kettlebell (Russian invention BTW) is a great tool if you don't want to join a gym. Very versatile and you can get a decent workout in 20-30 minutes. A nice compliment to walking DS.
4) I'm a big fan of Drs. David Sinclair and Rhonda Patrick because of their research and expertise into diet, exercise, longevity, the science of the body, etc. and calorie restriction and its effects with regard to optimal living.
Check out their interviews with Joe Rogan for starters. Highly informative about how your body reacts to foods, exercise, the benefits of stressing your body through yoga/saunas/fasting
, etc.. and the interaction of foods to your body. Love this woman.
I believe in the power of spices, herbs and such, especially garlic, ginger and turmeric. I put turmeric and ginger in my tea and turmeric in my coffee. Great for inflammation and digestion as well as improving the taste of both. I was pleasantly surprised by the taste combination of turmeric with tea and coffee.
Garlic/ginger are other anti-inflammatory foods that are easy to use and add flavor to any meal. Of course, spices like black pepper, oregano, basil, etc.. are also beneficial.
6) My fasting window is 1pm to 9pm. It wasn't easy to do at first, so I started with 3 days a week. I remember the first day waiting until 13:00 to eat. I ate like I had been in the desert for 3 days
Now. I don't even think about it and do it daily as per my lifestyle. The benefits have been extraordinary from higher levels of concentration and energy to a BMI <10% total body fat and a myriad of other benefits.
I do have "cheat" days where I'll eat ice cream and an occasional double whopper (no mayo). When you fast and exercise and increase you metabolic levels your body will absolutely burn the calories up without much effort.
I remember eating a liter of ice cream one Sunday watching football on a cheat day and going to the gym the next day, weighing myself and actually losing half a kilo from the previous day. My metabolic resting rate is off the charts.
6) I supplement my diet with a good high-quality multivitamin I get at a specialty store when I'm in LA. I also take a high dose of vitamin D and fish oil.
Nevertheless, exercise without good eating habits is like smoking to lose weight, i.e. defeating the purpose and not getting the total benefit. They work hand in hand.
You only have one life to live; live healthy my friends.