TheBetterPath

"Sitting is the new smoking."

Yup. If you sit more than 6 hours a day, you're destroying your body and ruining your health.

Here are 5 exercises to reverse the damages of sitting: 

Why is sitting the new smoking? It leads to:

• Bad posture
• Aches &amp; pains
• Obesity &amp; fat gain
• Diabetes &amp; Insulin Resistance
• Bad mood, depression &amp; anxiety

Below are 5 exercises that will reset your body and reverse the damages of sitting:

1. 90/90 Transitions

If you have a desk job, you have a tight low back and hips. 

The 90/90 Transitions will take care of that. 

Aim for 20 reps total (10 per side). 

2. Side-to-Side Scap Pull

Sitting stiffens the upper back, shoulders &amp; ribcage. 

This exercise strengthens AND stretches the upper back and shoulders.

Keep your feet on a box/bench to keep your spine in the correct position.

Aim for 20 reps total. 

3. Glute Bridges w/ Reaches

Your glutes get weak when you sit for long periods. 

This leads to poor posture and low-back pain. 

Do 10 reps and use the reach to keep your abs on. 

4. Wall Deadbug Holds

A weak core = poor posture. 

Press your low back into the ground &amp; your hands against the wall. Hold for 30-60s.

If this position is too hard, bring your knees closer to your chest. 

5. Foam Roller Hamstring Bridge

Weak hamstrings compress the low back by placing your pelvis in an anterior pelvic tilt. 

Press your feet into the foam roller, scoop the tailbone &amp; fire the hamstrings.

Hold for 30-60s. 

6. Just F***ing Walk

Your ancestors walked over 20,000 steps a day. 

The average desk worker gets less than 2,000. 

It's no wonder everyone's body is so messed up. 

Find ways to get more steps in: 

• Take the stairs
• Take calls on the go
• Buy an under-desk treadmill 

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"It is easier to fool people than to convince them that they have been fooled." – Mark Twain

A Thread Exposing the Everyday Lies and Propaganda We’ve Been Sold🧵

1. Breakfast is NOT the Most Important Meal of the Day 

The Myth of Breakfast: Why It’s Not the Most Important Meal

- The claim that breakfast is the most important meal was a deceptive marketing tactic by Edward Bernays, designed to increase sales of meat products like bacon and sausages.

- This misleading slogan has contributed to excessive eating and rising obesity rates under the guise of nutritional necessity. The reality is that breakfast's importance is overstated; balanced eating throughout the day is far more crucial for health.

2. Fluoride is NOT Beneficial for Your Teeth 

- The push for fluoride in water and dental products is a deceptive tactic by the dental and pharmaceutical industries to boost sales and falsely promote oral health.

- Advocating for fluoride allowed these industries to cut costs and avoid proper filtration while misleading the public about its necessity for dental health. The true motive behind fluoride promotion is financial, not health-related.

3. Skincare Industry Hides Simpler Solutions

- The skincare industry pushes an array of expensive products to create the illusion that complex routines are necessary for healthy skin.

- By promoting a multitude of products, the industry benefits from increased sales and ongoing consumer investment, despite evidence that basic routines with fewer, high-quality ingredients can be MORE effective.

4. "Healthy" Processed Foods Are Often NOT Healthy

- The food industry falsely labels processed foods as "healthy" using terms like "low-fat" or "whole grain" to mislead consumers.

- These products are often full of unhealthy additives and artificial ingredients. The real aim is to cut costs and boost profits, deceiving consumers about their true nutritional value.

5. Cardio is NOT the Best Way to Lose Weight

- The notion that cardio is the best weight loss method is a myth pushed by the fitness industry to sell programs and equipment.

- Solely relying on cardio is like day trading for quick gains. Strength training, like investing in dividend stocks, provides long-term benefits by building muscle and boosting metabolism for sustainable fat loss.

6. Saturated Fat is NOT the Enemy

- The demonization of saturated fat was a deliberate lie by health campaigns and dietary guidelines to promote low-fat products and reduce perceived heart disease risk.

- In reality, saturated fats in foods like butter and olive oil are healthy and beneficial. Recent research debunks this myth, showing that balanced dietary fats, including saturated fats, are crucial for overall health.

7. The Myth of Sunscreen: Why It May Actually Contribute to Cancer

- The belief that sunscreen prevents skin cancer is misleading. Many sunscreens contain harmful chemicals that may increase cancer risk.

- Ingredients like oxybenzone and octocrylene can cause hormonal disruption and oxidative stress. Instead of relying on these toxic products, use natural sun protection methods like physical barriers and seeking shade.

8. Money CAN Buy Happiness—To an Extent

The greatest lie ever told by the wealthy is that money can’t buy happiness. This myth was propagated to maintain their advantage by discouraging the pursuit of wealth among those with less.

In reality, money enhances happiness by providing stability, opportunities, and resources that improve quality of life. While not a cure-all, money significantly contributes to well-being and a richer life experience.

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The 18 LAWS Of Discipline:

1. Never take a day off 

1. Never take a day off. 

Discipline isn’t about working hard when you feel like it. 

It’s about showing up even when you don’t. 

2. Do what you said you’d do. 

Self-respect is built through keeping promises to yourself. 

Stop breaking them.

3. Win the morning, win the day. 

How you start your day determines how you finish it. 

Master your mornings. 

4. Don’t negotiate with weakness. 

The moment you start making excuses, you’ve already lost. 

Stick to the plan.

5. Discomfort is your new best friend. 

The things you avoid are the things that will make you grow. 

Chase them.

6. Move your body daily. 

A strong mind needs a strong body. 

Train like your future depends on it—because it does. 

7. Delay gratification. 

Winners play the long game. 

Losers chase short-term pleasure. 

Choose wisely.

8. Surround yourself with high standards. 

You either rise to your circle’s level or sink to their comfort. 

Pick wisely.

9. Get comfortable being alone. 

Master yourself in solitude so no situation ever controls you. 

10. Discipline beats motivation. 

Motivation fades. 

Discipline is the habit that keeps you going when motivation dies.

11. Cut distractions without hesitation. 

If it’s not making you better, it’s making you weaker. 

Learn to say no.

12. Control your emotions.

Never let your feelings dictate your actions. 

Logic and discipline must lead. 

13. Create a daily system. 

Success isn’t built on randomness. 

Structure your days so discipline becomes effortless.

14. Go to war with your weaknesses. 

Face them, attack them, and destroy them. 

That’s how you level up.

15. Do the hard things first. 

The longer you delay them, the more power they have over you. 

Handle them now.

16. Keep your word.

If you can’t trust yourself, how can anyone else? 

Integrity is everything.

17. Master your vices. 

Addictions, bad habits, and distractions will destroy you if you let them.

Stay in control.

18. Become a machine. 

A disciplined man doesn’t rely on feelings. 

He operates on principle, no matter what.

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