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Good Vibes - Issue #30

Good Vibes
Good Vibes - Issue #30
By Sandeep Mall • Issue #30 • View online
Hi all,
Welcome new subscribers to the Good Vibes Newsletter.
This week I loved reading
Smallpox used to kill millions of people every year. Here’s how humans beat it. https://www.vox.com/future-perfect/21493812/smallpox-eradication-vaccines-infectious-disease-covid-19?position=4
How to immediately interrupt escalating anxiety using cognitive distraction https://betterhumans.pub/how-to-immediately-interrupt-escalating-anxiety-using-cognitive-distraction-43248c158142
The podcast I liked.
Tom Bilyeu in conversation with Sal DiStefano . Do this to burn fat and build muscle.
Twitter thread I loved reading
Disco Deewane was a super hit album during my young days and loved reading the history of that album. You can read it here
I am pondering about words from Alexander Pope
Blessed is he who expects nothing, for he shall never be disappointed.
Getting on with people is tough, especially when they don’t fulfill your expectations! Instead, if you accept people the way they are without expecting them to be something they’re not, you end up less disappointed and frustrated.
If you like reading the newsletter, you have a zero cost way of supporting it by sharing with maximum number of people and also your social media platforms. And, as always, please give me feedback. Which article did you like in the Newsletter? What do you want to read more or less of? Any other suggestions? Please let me know. Just send a tweet to @SandeepMall and use #GoodVibeswithSandeep at the end so I can find it.
Have a great week
Sandeep Mall

Toolkit to choose Walking shoes
Brisk walking is one of the simplest and best exercises you can do to protect your heart, so put your best foot forward. A low-impact exercise that you can do almost anywhere, walking is both practical and popular. Another oft-mentioned perk of walking: the only gear you really need is a comfortable pair of shoes. Experts recommend changing shoes every 500 kms or so. Here’s what you should check before buying shoes for yourself
  1. Soft cushioning: A soft inner sole relieves pressure on the foot
  2. Stability: A sturdy area around your heel keeps your foot from slipping
  3. Space: Don’t crowd the toes. Give them plenty of room with a wide toe box
  4. Length: You need at least half an inch beyond your longest toe.
  5. Material: Look for uppers with some stretch, such as fabric
Some additional advice
Shop late in the day. Because your feet tend to expand by the end of the day, it’s best to try on new shoes when your feet are at their largest.
Choose socks first. The thickness of your socks affects how your shoes fit, so find some you like and take them to the shoe store. Avoid 100% cotton socks, which stay damp if they get wet, setting you up for a blister. Synthetic or cotton-synthetic blends will wick away moisture.
Give it a bend. Grab the toe and heel of a shoe and pull them toward each other. The shoe should bend easily at the ball of the foot. If it doesn’t, look for another style that does. The flexibility offers a greater range of motion and an easier push-off.
Look for a low heel. Stay away from shoes with big bulky heels, which can hinder the natural rolling foot motion of walking and may make you more prone to tripping.
Check for wiggle room. Allow at least one finger’s width between your longest toe and the front of your shoe, as your feet may swell more in warm weather and on longer walks.
Take a test walk. To get a feel for the shoe, take a few laps around the store. Try on a few different brands, with one on each foot for a side-by-side comparison. If you notice any rubbing, discomfort, or sore spots, try a different pair.
Comfort is the most important factor, and a shoe should feel good as soon as you slip it on. But don’t assume that the more support and cushioning a walking shoe has, the better. Some research suggests that thinner, more flexible soles put less stress on the knees, perhaps because they allow your foot to move in a more natural fashion.
Women and strength training
by Nishant Mandal
You might have heard about the health benefits of exercising, and you might already know that a ʻhealthyʼ lifestyle should always include some sort of physical activity. 
This is even more true when it comes to women, and that the best health-related outcomes of physical activity come from strength training. Let’s look at why.
1. Sarcopenia Prevention : Sarcopenia is defined as ʻthe loss of muscle mass plus low muscle strength or low physical performanceʼ. Several studies in different countries and regions have shown a strong correlation between sarcopenia and increased mortality in the elderly population (80-85 years of age). Therefore, building as much muscle and strength as possible at a young age, can prevent sarcopenia from occurring and, potentially, it can extend one’s lifespan. In a sense, muscles can be thought of as ʻthe bank of longevity’. Why am I telling you this? Because on average, women tend to have less muscle mass than men, they need to build muscle even more than their male counterparts to prevent (or slow down) sarcopenia. How do they build muscle and strength? Through a well-structured strength training programme.
2. Osteoporosis Prevention: Did you know that the amount of literature showing a positive correlation between resistance, strength and power training and increase of Bone Mineral Density (BMD) is a lifespan high? Just Google it and you’ll see. This occurs because high-impact activities place significant stress, not only on muscle tissue but also on joints and bones, stimulating the building of new bone material, to strengthen the existing bones. Osteoporosis is a medical condition affecting mostly postmenopausal women, which is characterised by a decrease in BMD. When regularly performed at a young age, high-impact training can contribute to developing high peak bone mass, which will preserve bone mass throughout life. If implemented later in life, high-impact activities can still slow down the onset of osteoporosis. Therefore, resistance training is widely recommended by the medical community as a very effective way to contrast osteoporosis.
3. Functionality and Independence in Old Age: A bunch of studies have associated strength and power training with increased functionality and independence in old age. While it is still unclear whether power training (namely, a training style focusing on speed-strength or strength-speed) has a higher impact than maximal strength training, implementing any activity involving compound (multi-joint) movements and heavy loads can be recommended as a longevity therapy for both men and women. 
4. Depression and Anxiety Prevention: Several studies have been conducted over the past four decades, showing how the endorphin release following a training session can decrease both anxiety and depression. According to the American National Institutes of Health, ʻWomen are twice as likely to be diagnosed with an anxiety disorder, and the prevalence of anxiety disorders is significantly higher for women (23.4 percent) than men (14.3 percent). Therefore, women are twice as likely to need to implement physical activity into their lifestyle as men, to prevent anxiety and depression. Whilst both aerobic and anaerobic activities have been shown to release endorphins, strength training has also been reported to bring a significant improvement in quality of life in women with breast cancer and to help with chronic neck pain relief and work ability in female industrial workers. Therefore, the overall impact of strength training on quality of life seems to be superior to that of cardiovascular activities alone, especially in physical workers and in the chronically ill population.
Nishant Mandal is a certified Personal trainer/Online fitness coach based out of Delhi NCR. He is ACE-CPT, Crossfit L-1, PN-L1 certified and Calisthenics enthusiast, Deadlift Junkie, Movement & Mobility expertise
He gets people to move and better themselves since 2010, through individualised and challenging routines, but not much than what one can’t handle. You can connect with him at
Twitter @NishantPTrainer
Toolkit for better spine health
A strong core can stabilize your spine to help keep your lower back healthy and pain-free. The muscles and ligaments surrounding your spine can weaken with age or from an injury, which can make movements like twisting, stretching, lifting, and bending difficult.
The lower back often has to compensate for this lack of mobility, which places greater stress and burden on its muscles. People with back pain often fear movement, which can make their back stiff and their pain even worse. Three exercise that will help make your spine stable: the curl-up, the side plank, and the bird-dog.
Curl-up
1. Lie on your back. Extend one leg straight out on the floor. Bend the knee of your other leg so your foot is flat on the floor.
2. Put your hands under your lower back to maintain the natural arch of your spine.
3. On an exhalation, lift your head, shoulders, and chest off the floor as though they were all connected. (Come off the floor just enough to feel tension in your muscles.) Don’t bend your lower back, tuck your chin, or let your head tilt back.
4. Hold for 10 seconds and then slowly lower yourself down.
5. Complete ten reps, then switch leg positions and repeat the sequence to complete the exercise.
Side plank
1. Lie on your side with your upper body propped up on your arm, with your forearm on the floor and your elbow underneath your shoulder. Place your free hand on the top of your hip. Pull your feet back, so your knees are at a 90° angle.
2. Lift your hips off the floor so they are in line with the rest of your body, and hold for up to 10 seconds. Try to maintain a straight line from your head to your knees. Slowly lower your hips back down to the floor.
3. Repeat five times, then flip to your other side and repeat the sequence to complete the exercise.
Variation: For a challenge, straighten your legs instead of bending them.
Bird-dog
1. Get down on the floor on your hands and knees.
2. Raise your left arm and extend it forward as far as possible while simultaneously lifting your right leg and extending it straight behind your body. Keep both the raised arm and leg parallel to the floor. Ensure your hips are aligned with your torso and not tilted to one side.
3. Hold for 10 seconds and then return to the starting position.
4. Repeat five times, then switch to the other arm and leg and repeat the sequence to complete
In case you missed reading this
If you are patient in one moment of anger, you will escape a hundred days of sorrow.  
Good Vibes Space
The recordings and transcripts of the previous space sessions are uploaded here.
Upcoming Good Vibes Space
Conquer your mind to achieve any goal with @IamShajanSamuel - 4th June
Yoga and animal flow with Komal_42- 18th June
Dental care & Hygiene with Gautam Govitrikar - 2nd July
5 PM. Block your calendar.
Disclaimer
The information provided in this newsletter is not medical advice, nor it should be taken as a replacement for medical advice. I am not a medical Doctor so I don’t prescribe anything. Most of the tools suggested are based out of scientific research and my experiments with them. Your healthcare, your wellbeing is your responsibility. Anything we suggest here, please filter it through that responsibility. 
Did you enjoy this issue?
Sandeep Mall

Helping people achieve deep health and balance in life is my passion. This weekly newsletter is about things I am passionate about, tools I use and experiences I love to share. Connect at me@Sandeepmall.com

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