Movement (a walk)

“First: movement, rest, plant-rich food. Sacha inchi gives plant omega-3 as food.”

“"Always walk with a clean heart, watch the moon, and don't forget to drink your jelly water." Vandebroek's "lesson number one" from Portland farmers, who "graduated with honors from bush school" and know "humans are but a speck in the web of life".”

“Exercise: intense exercise can cost 1-2 litres of sweat an hour (Voedingscentrum). Replace what is lost, not more.”

“A 20-minute walk under trees: slow, no goal, phone silent, look up (shinrin-yoku).”

“Walk around the block once, twenty minutes, no destination, and see what your head does on its own.”

“Rust, reinheid, regelmaat, and the Spanish version: a walk after the cena, the paseo, then bed. When sleeplessness lasts weeks, with low mood, no appetite, no interest in anything, or thoughts of death, this is more than an oma: the GP, and in the Netherlands 113 day and night.”

“The walking stick. What the person leans on: a friend, a routine, faith, a morning walk, a song. Mirror: leaning is not weakness, it is how old women climb hills. Ask: "What do you lean on? Is it strong enough for this stretch?"”

“The lamp. Walking without seeing the whole road. Mirror: you do not need light for the whole night, only for the next steps. Ask: "What is your lamp right now? A person, a plan, a habit?"”

“A hundred steps after a meal. 饭后百步走，活到九十九. Walk a hundred steps after a meal and live to ninety-nine. "I walked them. Three more years to go."”

“The first movements of the 24-form. 起势 (qǐshì, commencing form), 野马分鬃 (yěmǎ fēnzōng, parting the wild horse's mane), 白鹤亮翅 (báihè liàngchì, the white crane spreads its wings), 搂膝拗步 (lōuxī àobù, brush the knee and push), 手挥琵琶 (shǒuhuī pípá, playing the lute), 倒卷肱 (dàojuǎngōng, repulse the monkey), 揽雀尾 (lǎnquèwěi, grasp the bird's tail), 单鞭 (dānbiān, single whip), 云手 (yúnshǒu, cloud hands).”

“Walking. Every day, a little. The kora at the monastery, a round of the block, the garden, the corridor. A stick if the balance is poor, good shoes, daylight. Ang walks slowly, clockwise round the temple, every morning he can. "Not fast. Not far. Every day. That is the whole secret, and it is not a secret."”

“Moving. Monks walk: the kora round the temple, up and down the steep paths of the hills, to the market and back. Ang walks every day, slowly, clockwise round the temple in the morning and somewhere green in the afternoon. "In Dharamsala every errand is a mountain walk. In the Netherlands you must invent the hills. Take the stairs."”

“In daily life. A walk every day, work for the hands, rest after effort, no long days in one chair. For the elderly the books advise gentleness.”

“The tradition. Bodily movement and repose, each in measure. Too little movement and the body grows heavy and cold, the old books would say, too much and it dries and tires.”

“Yoga at home. India's 2020 Ayush list asked for at least thirty minutes a day of yoga, pranayama and meditation. She is gentler: "Ten minutes of slow postures you already know, and a few soft breaths, every day, is better than an hour once a month." Never into pain, never forceful breath, and anyone new to it with a bad back, a heart condition or a pregnancy learns from a qualified teacher with the GP or midwife in the loop.”

“The walk after a meal. People speak of a hundred slow steps after the meal. She has found no verse for it, so she says it as a family habit: a short, easy walk after lunch or supper, never a brisk one.”

“"Is it safe to swim in a frozen Dutch lake?" Only where people know the ice and with others, never alone, never on thin ice. The Dutch rescue services say: if someone goes through, call 112 and stay off the ice yourself.”

“Morzhi. Members of winter swimming clubs are called morzhi, walruses. The clubs swim all year, in the sea, the lakes and the rivers, through holes in the ice in winter. Some are old: the Tashkent walrus club dates from 1952, the Murmansk club from 1965, a club in Magadan meets every week on its bay, and the Russian winter swimming federation is based in Tyumen.”

“Walk every day, best in the cool of the morning or the evening. The evening walk after supper.”

“The day. Gentle movement every day, the evening walk, warmth, getting up from the floor, carrying evenly. Flow, not force.”

“Walking after meals (10-15 minutes) significantly blunts blood sugar spikes (one of the simplest biohacks)”

“Exercise (especially high-intensity and aerobic) - the single most potent BDNF stimulator”

“Movement is not exercise - the body needs varied movement throughout the day, not one 60-minute session followed by 15 hours of sitting”

“Micro-movements - the antidote to desk life. Fidgeting, stretching, shifting position, walking while on calls. The body was designed to move constantly, not sit frozen”