This is very good, but I think busy (or unmotivated) EAs without much exercise experience would benefit from even more specific recommendations, especially for resistance exercises (i.e. strength training).
I found the Start Bodyweight program useful when beginning resistance training at home with no equipment other than a pull-up bar. An EA recommended the book Overcoming Gravity for more detailed information on bodyweight exercises.
I now I prefer to use the gym. At a glance, the following (which I just found with a quick Google search) seem like sensible gym-based* options for beginners, but maybe you have better ideas.
https://stronglifts.com/5x5/ [I’d add some core exercises to this, like situps and planks]
https://www.shape.com/fitness/workouts/strength-training-beginners
When I’m too busy to do the full range of strength and cardio (or when I’m travelling), I sometimes do moderate/high-intensity interval classes at home using YouTube videos. The Body Coach is pretty good—he has a videos with a range of difficulty (beginner to advanced), duration (10 min+), and muscle focus (legs, upper body, abs, full-body, etc). There are also videos meeting specific needs, e.g. low-impact routines so you don’t disturb your neighbours or hurt your knees, and ones designed for small spaces. This kind of thing is perhaps the most efficient form of exercise: you can do it anywhere, it doesn’t require any equipment, it’s free, it covers both cardio and strength, and it doesn’t take much time.
When travelling, I also take a resistance band. If you choose the weight carefully, a single band (which folds up to the size of a cigarette packet) can arguably substitute for any dumbbell that you’d use in the gym, and some of the machines as well. (The main thing you’re lacking is the ability to do deadlifts, but there are ways around that too.)
I’ve heard some EAs recommend GymPass, especially if you travel a lot and don’t like to exercise alone.
Feel free to correct me on any of this – I don’t have any relevant expertise.
*They could obviously be done at home if you buy the equipment. The last one just needs dumbbells or resistance bands, which are pretty cheap.
Thanks for this—very interesting.
Do you think your claims would apply to broader measures of subjective wellbeing, e.g. questions like “Overall, how satisfied are you with your life?” and “Overall, how happy were you yesterday?” (often on a 0-10 scale)? Or even to more specific measures of valenced experience, like depression (e.g. PHQ-9)?
Because I’ve been wondering whether:
(a) the Weber-Fechner law is limited to perception of clear physical stimuli (weight, pain, spicyness, etc), as distinct from ‘internal’ states and cognitive evaluations (though the internal/external distinction may not make sense here).
(b) a log scale is less useful/accurate when considering long periods of time (a day, a year, a lifetime), over which the variance in average wellbeing in a population will be lower than the variance in the intensity of specific events.