Movement
Rest days: what recovery actually does, and how many you need
The muscle-building effect of a workout happens in the 24–72 hours afterwards, not during it — here's what the recovery research actually supports.
5 min read
Topic
Movement
Strength, steps, and recovery — training your body for the long game.
Movement
Is your commute the easiest exercise you're not counting?
Walking or cycling any part of your commute counts as genuine exercise — and research links it to meaningfully lower cardiovascular risk, no gym required.
5 min read
Movement
10,000 steps: where the number came from and what the research says now
The 10,000-step target came from a 1965 Japanese pedometer advert, not a study — here's what the real mortality research says the number should actually be.
5 min read
Movement
Zone 2 cardio: what it is and what it actually does
Zone 2 cardio, explained without the hype — what it is, what the evidence really shows, and how to do it.
6 min read
Movement
How much exercise do you really need each week?
The official target is 150 minutes a week — but what actually counts, is the weekend enough, and do you really need 10,000 steps? A clear, evidence-based guide.
7 min read
Movement
Cold plunge vs sauna: which is actually worth it for recovery?
Cold plunge or sauna for recovery and mood? We compare the evidence, the real benefits, and whether either is worth the money — plus cheap ways to start.
7 min read
Movement
Walking 10,000 steps: the science, and the gear that helps
Is 10,000 steps a magic number? The real science of daily walking for health, where the benefits plateau, and the simple gear that helps you move more.
6 min read