Physical Activity Recommendations from WHO

WHO (World Health Organization) has developed global recommendations for health. Their recommendations include frequency, duration, intensity, type, and total amount for three age groups, including 5-17 years old, 18-64 years old, and over 65.

For children 5-17 years old:
It is recommended that children should have at least 60 minutes of moderate to vigorous activity per day.
Over 60 minutes has greater benefits.
Most of the activity should be aerobic, but include muscle strengthening.

For adults aged 18-64:
The recommendation for this age group is 150 moderate-intensity aerobic activity through the week or 75 minutes vigorous-intensity activities.
Aerobic activity should be spurts of 10 minutes or more.
For added benefit, increase moderate-intensity to 300 minutes per week or 150 vigorous activity per week.
Muscle-strengthening should take place 2 or more days a week.

For adults over 65:
The recommendation is similar to aged 18-64: 150 minutes moderate-intensity aerobic or 75 minutes of vigorous-intensity activity per week.
Aerobic in spurts of 10 minutes or more.
For more benefits, jump up moderate activity to 300 or 150 vigorous-intensity activity.
Older adults with poor mobility should work on balance and to prevent falls 3 or more days per week.
Muscle-strengthening 2 or more days per week.
If they cannot do the above, they should be as physically active as their abilities allow.

http://www.who.int/dietphysicalactivity/factsheet_recommendations/en/
http://www.who.int/dietphysicalactivity/publications/9789241599979/en/

Gallbladder

The gallbladder is a small organ that we don’t think about until something goes wrong. It is where bile is stored until it is needed. The gallbladder delivers the bile to the small intestine where it breaks down fats. You can get along without it but it you then have to be careful of what you eat. You will have to back off on fats, mostly. It also helps vitamins and nutrients to absorb into your bloodstream.

When your gallbladder has problems, you can experience different symptoms. The most common is pain. It can come on quickly, especially after eating a fatty meal, but it can go just as quickly as if it never was there. You can also experience nausea, vomiting, diarrhea, chills, fever, and jaundice. The most common problems are gallstones or inflammation.

If you need to have surgery to remove it, it is called a cholecystectomy. Usually you can have it removed laparoscopically which is less invasive. The recovery time is a week or two before resuming regular activities.

Coconut Oil

Coconut oil has been in the news lately because Karin Michels, an epidemiologist at the T.H. Chan School of Public Health, has called it “one of the worst things you can eat” and “pure poison”. Her comments are based on the high proportion of saturated fat found in it that can cause LDL cholesteral to rise. A video of her speech is on YouTube has gone viral. Alas, it is in German so some of us cannot understand her.

Coconut oil has over 80% saturated fat in it – more than what you would find in beef drippings and lard. Some people like to fry with it because it has a high smoke point. Some use it as a butter substitute in baking to make items dairy-free or to cut back on butter. It is also used in stir-fry. You will also find it in beauty products and hair care products.

Sources
https://www.theguardian.com/food/2018/aug/22/coconut-oil-is-pure-poison-says-harvard-professor
https://www.huffingtonpost.com/entry/benefits-of-coconut-oil_us_59105f7de4b0104c73505c5a

Vacation Tips to Maintain Fitness

Well-known fitness expert Chris Powell has some tips for you as he showed on Good Morning America to maintain fitness when you are on vacation. He has some lighter quick exercises you can do so you do not lose what you have built your fitness level to.

According to Chris, your cardiovascular system de-conditioning starts in 7-10 days. Muscles start to atrophy in 2 weeks and you will see loss in strength in 3-4 weeks. Once you are on vacation and stop exercising, it may even be harder for you to get back into your routine.

Some of his routines are as short as 5 minutes each. He starts with “sofa” squats on the front of a chair in 20-second intervals with 10 seconds rest in between for 5 minutes for lower body. He then moves to the back and does some pushups on the back of the chair for another 5 minutes in 20-second intervals for upper body. He then goes on to do 10 back lunges, 10 Hindu pushups, and 10 jack knife crunches on the chair.

Space Food is Great

So Astronaut Mike Massimino thinks space food is great. So he tells you what food is like. You tell the dieticians some of your favorites and they package it into rounded healthy meals for them. He talks about his favorite Italian foods. He also talks about bread being hard to have in space because of crumbs and it’s hard to keep it fresh. They would use tortillas because they are easier to use.

Some foods come ready to eat after they warm it. They thermo-stabilize the meals in individual packages. They need to be cut open carefully.

He actually gained weight while in space! The scientists were actually more happy with that because they had never seen that happen before. He liked most that it was easy to cook … he just had to put it in the oven and 10 minutes later it was heated.

Read more about food in space.

Watch this video the Victor crew found about it: