New Study Indicates Much More Exercise is Needed for Cardiovascular Health (Get Out And Walk!)

(Illustrative Only)

Get Out and Walk!

Getting those steps in. 

Escanaba has lots
of hiking trails
in the area and
a great park
and walking
path around the
marina and
beach. You 
can even walk downtown
from there and get
something to eat.

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Staying in shape is important, but maintaining good overall health is even more important. Over the years, there have been many recommendations about how much physical activity people should engage in. In general, a good guideline is somewhere between 30 minutes and an hour of activity each day. Depending on your goals, that may help you either maintain your current level of fitness or work toward getting into better shape.

For many people, even small lifestyle changes can make a meaningful difference. Taking the stairs, walking during lunch breaks, parking farther away, or walking to work can all contribute to better long-term health. However, while these activities are beneficial, they may not by themselves lead to major fitness improvements unless they are paired with healthy nutrition, resistance training, flexibility work, and consistency.

The study below is interesting because it suggests that optimal cardiovascular benefits may require significantly more activity than the traditional 30-minute recommendation. In some cases, the findings point closer to an hour and a half of daily movement and exercise for improved cardiovascular fitness and disease prevention. Yep, that is 1.5 hours! That can sound overwhelming at first, especially for people with busy schedules.😯

The good news is that exercise does not always have to come from spending long hours in the gym. A more realistic approach for many people is integrating movement throughout daily life. Walking more often, biking, hiking, or staying active during work breaks can help reduce the amount of structured gym time needed. Even investing in a good pair of walking or jogging shoes can make a noticeable difference in comfort and consistency. An easy activity to do anywhere.

I recently purchased a pair of affordable walking shoes from Costco and tested them during travel while carrying a backpack and walking extensively throughout the day. I was pleasantly surprised by the comfort and support. Normally, I stick with my preferred brands, but these performed well enough that I would purchase them again. Here are two similar from Amazon you can look at. Affordable and not $100+. (I'm messing around with an idea on marketing, positive informative content, integration, emotion and recall so bare with me. You have to keep trying to innovate.)

Men's Adidas Running Shoe

Woman's Adidas Running Shoe

I also hold certifications in fitness training and yoga instruction, and I work with fitness as a hobby and side service. Most people who want to improve their health or fitness often only need a few sessions focused on their specific goals. From there, they can continue independently and check back periodically to adjust routines or track progress. Having a coach or trainer can provide structure, accountability, and guidance that helps people stay consistent and avoid injury.

If you are interested in virtual fitness coaching or wellness guidance, feel free to message me or contact me through the email listed below. About 50% of the proceeds goes toward charitable causes, while the remainder helps support the time and expenses involved in maintaining the program and website. muradabel@gmail.com

Best of luck on your health and fitness journey.

 Joint Non-Linear Dose–Response Associations of Device-Measured Physical Activity and Cardiorespiratory Fitness With Cardiovascular Disease: A Cohort and Mendelian Randomisation Study

• The study examined how physical activity and cardiorespiratory fitness relate to cardiovascular disease risk using both cohort data and Mendelian randomisation methods.
• Researchers found a non-linear relationship between exercise levels and cardiovascular benefits, meaning benefits increased up to a point rather than in a straight line.
• Approximately 560–610 minutes of weekly exercise was associated with substantial cardiovascular health benefits.
• Higher levels of cardiorespiratory fitness were strongly associated with lower cardiovascular disease risk.
• The study used device-measured physical activity, improving accuracy compared with self-reported exercise data.
• Mendelian randomisation analysis helped strengthen evidence that physical activity and fitness may play a causal role in reducing cardiovascular disease risk.

Liang, Z., et al. (2026). Joint non-linear dose–response associations of device-measured physical activity and cardiorespiratory fitness with cardiovascular disease: A cohort and Mendelian randomisation study. British Journal of Sports Medicine. Advance online publication. https://doi.org/10.1136/bjsports-2025-111351

2026 Public Retirement Systems Study (When You Hire a New Pension Manager)

(Illustrative Only)

After years of mismanagement
the pension board 
decided to take a new route
in hiring so they opened
up their short list by
offering a free sandwich to
people who look 
like they just hang out at 
the beach. The "policies"
say they have to interview
more than one candidate. 
They got this one covered.😏
A free sandwich is a free 
sandwich!

When asked why 
he was qualified
to be a pension manager 
Jerry thought and then retorted, 
"Once I saw a tourist
drop a $100 bill on
the sidewalk and
instead of keeping it,
I returned it to him
and gave him some
 sound investment advice.
That same tourist
and his family were vacationing
the following year and
saw Jerry sitting
under a palm tree. The man
walked over and
said he took Jerry's advice
and tripled his money. He
bought Jerry a coconut
water because it has
antioxidants and is good
for the skin. The man
was happy Jerry took the 
the time to say 
something about trends
and suppliers or something..."

The hiring committee
looked at each other in
confusion as to Jerry's
simpleton unqualified answer
and then unanimously 
decided to hire
the person they
hung out with for years at their
 exclusive social club. 🙃
🍾🏸 At least that person givens
them nice holiday gifts. They
don't want people who 
expect free sandwiches. Eww
icky! So tacky! Those
are like the flip flop
wearers. 🩴

(Sorry my sad 
attempt at putting
comedy in my articles)

Seriously,
hire the best
and brightest and
not the most 
connected for important
roles.

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Retirement is something most people eventually look forward to, although not everyone plans to fully step away from work. Personally, I do not really plan on retiring completely because I enjoy staying active and productive. If virtual work continues to expand, many Americans may choose to work longer, especially in flexible or part-time roles that could improve the financial picture. Advances in technology, virtual education/training, and remote employment could significantly extend working lives for people who want to remain engaged beyond traditional retirement ages.

Yikes! I wend down a rabbit hole. 😬 Sorry.....

Pensions remain an important topic because they continue to affect millions of workers and retirees. While pensions can be expensive and are not always managed effectively, they were created to provide long-term financial security for employees who dedicated years of service to an organization. Many pension systems were established during periods when lifelong employment with one employer was far more common. Today, workers often move between jobs and industries more frequently, which has contributed to the shift away from traditional pensions toward other retirement models. 🤢🤮

Although I am not a pension expert, understanding the basics is important, especially for future executives, policymakers, and administrators who may oversee these systems. Reviewing pension studies and reports can provide valuable insight into how pension systems are performing, including investment returns, funding levels, technological modernization, and the growing use of artificial intelligence to improve fraud detection, forecasting, and system management.

Staying informed about these trends helps organizations adjust strategies and better prepare for long-term financial obligations. At the same time, it is important to remember that many workers planned their futures around the retirement benefits they were promised. When pension benefits are reduced or altered unexpectedly, it can feel like a broken promise to employees who spent decades contributing to those systems. 🙅

This is one reason why strong leadership and ethical management are critical in pension administration. Pension systems involve enormous amounts of money and require highly skilled professionals capable of making responsible long-term decisions. Hiring qualified and trustworthy individuals to manage these funds should always take priority over political favoritism or personal connections. In cases where cronyism, corruption, or poor planning have influenced pension management, significant financial losses have sometimes followed, creating challenges for retirees, taxpayers, and local governments alike.

Many cities and public agencies continue to face concerns about the long-term costs of pension obligations and how those costs affect public budgets. However, the responsibility for those financial challenges should not fall unfairly on workers who were promised retirement security. Instead, accountability belongs to the individuals and institutions responsible for properly funding, managing, and projecting pension systems over time. Market decline is one thing and mismanagement another. More of a moral argument then a legal one.

Ultimately, pensions represent both a financial and moral responsibility. Understanding how they function, how they are managed, and how they evolve will remain important as organizations and governments continue adapting to changing economic conditions and workforce trends.

NCPERS 2026 Public Retirement Systems Study: Trends in Fiscal, Operational, and Business Practices

• The 2026 study by the National Conference on Public Employee Retirement Systems analyzed data from 149 public retirement systems serving approximately 18.1 million members nationwide.
• Public pension systems reported average one-year investment returns of 10.2% and ten-year returns of 7.5% for systems with fiscal years ending in the first half of 2025.
• Systems that consistently received their full actuarially determined contributions had median funded ratios that were 13.2 percentage points higher than systems that did not receive full contributions.
• Pension funds modestly reduced equity investments and increased fixed-income allocations in response to market volatility, rising interest rates, and changing capital market expectations.
• Average discount rates declined to 6.67%, while amortization periods averaged 18.6 years across responding systems.
• Approximately 24.4% of pension systems reported using layered amortization strategies to improve long-term funding management.
• Artificial intelligence adoption increased significantly, with over 35% of respondents using AI tools for functions such as fraud detection, actuarial forecasting, participant communication, and data modeling.
• Major leadership priorities identified in the study included maintaining funding stability, modernizing pension administration systems, improving cybersecurity, and enhancing fraud prevention measures.
• The report emphasized that public pensions continue to play a major role in economic stability and retirement security while operating as long-term investment institutions.

National Conference on Public Employee Retirement Systems. (2026). Public retirement systems study: Trends in fiscal, operational, and business practices — 2026 edition. https://www.ncpers.org/file/secure/ncpers-2026-public-retirement-systems-study.pdf

Study Says Fish Stocks Declining Due to Global Warming and Oxygen Depletion (Encouraging Fish Stocks in Escanaba)

Escanaba Fishing 
and Tourism Photo

I'm a photographer as
a hobby. 

I can print most pictures up to
poster size for $50
Frame or Unframed. I do
this as a hobby so 50% for charity
and 50% for me. 
Send me a message to the right
or my email. 
You may check out My Gallery
and Art Page
muradabel@gmail.com

Protecting fish populations and natural resources is central to our long-term health and quality of life. Although modern technology can sometimes make us feel disconnected from nature, we remain deeply dependent on natural systems. When we ignore environmental conditions, we often find that we are still directly affected by their consequences.

For those who enjoy fishing and fresh fish, it is important to consider how pollution and other environmental pressures can impact long-term fish stocks. In Escanaba, investing in a fish nursery could help strengthen local fish populations while also supporting ecological health, economic development, access to fresh local protein, and recreational opportunities. We have great fishing so lets continue to push for improvement.

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Climate Change Is Reducing Oxygen in Rivers Worldwide

• A new scientific study found that rivers around the world are gradually losing oxygen because of climate change and warming water temperatures.
• Researchers analyzed oxygen levels in more than 21,000 rivers globally using satellite data and artificial intelligence.
• Since 1985, average river oxygen levels have declined by approximately 2.1%, with scientists warning the decline could accelerate in coming decades.
• Warmer water naturally holds less oxygen, which places stress on fish and aquatic ecosystems.
• The study warned that continued oxygen loss could create “dead zones,” where fish and other aquatic life cannot survive.
• Areas facing especially severe risks include parts of the eastern United States, India, the Amazon region, and Arctic river systems.
• Scientists noted that climate change is responsible for most of the oxygen decline, while pollution, dams, and altered river flow also contribute.
• Lower oxygen levels can reduce biodiversity, worsen water quality, and threaten communities that rely on rivers for food and economic activity.
• Researchers emphasized the importance of reducing pollution and addressing climate change to protect freshwater ecosystems.

Associated Press. (2026, May 15). Scientists find climate change is reducing oxygen in rivers worldwide. AP News. https://apnews.com/article/38b9116cc127f4212b1c20da08af0416

San Diego Releases 26-27 Budget Overview and Major Spending Priorities

San Diego County recently released its current budget, which reflects an approximately 6% increase from the previous fiscal year. The budget provides insight into how public funds are allocated and the types of services, programs, infrastructure, and public safety activities being supported throughout the county.

People will naturally have different perspectives on budget priorities and spending decisions. In general, many discussions around public budgeting focus on balancing several key goals: reducing unnecessary expenses, improving the quality and efficiency of services, and identifying ways to strengthen revenue and economic growth.

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San Diego County FY 2026–27 Budget Overview and Major Spending Priorities

Budget Website

• Total Recommended Budget: approximately $9.1 billion for FY 2026–27, representing about a 6% increase over the FY 2025–26 adopted budget of $8.63 billion.

Major Budget Categories

Budget Category	Budget Amount	Share of Total Budget	Major Functions
Health & Human Services	$3.513 billion	40.8%	Behavioral health, homelessness programs, public health, food assistance, aging services, child welfare
Public Safety	$2.924 billion	33.9%	Sheriff operations, fire protection, detention facilities, probation, emergency response
Finance & General Government	$987.3 million	11.4%	Administration, finance, technology, human resources, elections, legal services
Land Use & Environment	$782.2 million	9.0%	Parks, libraries, environmental protection, planning, road maintenance, public works
Finance Other	$382 million	4.4%	Debt obligations, reserves, contingency funding, intergovernmental transfers

Additional Budget Highlights

• Health and Human Services remains the County’s largest spending area, with more than $3.5 billion dedicated to healthcare access, mental health services, homelessness response, and public assistance programs.
• Public Safety funding of nearly $2.9 billion supports law enforcement, fire services, detention operations, disaster preparedness, and implementation responsibilities related to Proposition 36.
• Land Use & Environment funding includes infrastructure improvements, flood control projects, transportation maintenance, park operations, and library services across the County.
• Finance & General Government expenditures support Countywide administration, fiscal management, technology modernization, elections administration, and workforce support services.
• The County budget supports approximately 20,280 staff years across County departments and programs.
• Budget priorities emphasize:
  • Maintaining core public services
  • Expanding behavioral health care
  • Supporting homelessness programs
  • Addressing infrastructure needs
  • Managing federal and state funding uncertainties

County of San Diego. (2026). Executive summary: Fiscal Year 2026–27 recommended operational plan. County of San Diego. https://www.sandiegocounty.gov/content/dam/sdc/openbudget/op_2026-27/ExecSummary_ENG.pdf

Everyday Hate and Why We Should Strive for Something Better

(Illustrative Only)

Hate is not something we can overcome unless we establish meaningful checks and balances and place people in positions where they serve all of society fairly. The Allegory of the Clan encourages us to think about systems in which individuals can engage in misconduct against those they view as “less than human,” regardless of the damage caused to society, the targeted individuals, trust in institutions, or even themselves.

This learning story is not about getting people into trouble; it is about understanding how harmful systems and behaviors can develop and persist. In the allegory, wrongdoing was often tolerated, and there were social or financial incentives tied to overt aggression and mistreatment. Spread as many rumors as you want and target who you want. The victims had little or no recourse within the system, and that lack of protection was part of the design. Victims were intentionally sidelined and harmed. Others were ignored despite numerous indications.

As long as people continue to hate and ostracize others who have done nothing to them, meaningful solutions will remain difficult. If someone tells them to harm others and they have the right social connection or position they can do it without consequence so these behaviors will continue. Even the basic right of individuals to protect themselves and establish boundaries is sometimes minimized, creating a kind of second-class status in which certain people are not equally valued. We have seen it in history and it hasn't been resolved. We continue to relive it because we haven't learned.

At the same time, understanding these patterns helps explain how corrupt networks and socially reinforced systems can influence institutions and decision-making. When misconduct becomes normalized and accountability is weak, the effects can spread beyond the immediate victims and place many others at risk. It sends a message to others that hate is ok and the law is not an appropriate backstop. Technicalities, liabilities politics, and social connections take precedence even when positive change would be helpful (Not reflective of those doing the right thing.)

The encouraging reality is that people can learn to recognize these dynamics. Kindness, accountability, and the willingness to challenge extremism and hatred remain important, even when such behavior has become normalized. Even encouraged and protected. The allegory is meant as a learning tool and an invitation for reflection. Readers are free to draw their own conclusions, but it remains important to recognize that when wrongdoing becomes accepted, the consequences eventually shape the character of both individuals and perceptions of institutionsn (Support those who do good and remove those who do bad(.

We can always strive for more indivisibility if we elect the best and brightest and not the most connected. Leadership comes with greater responsibilities. Continue to say no to hate even if it is accepted. We know its wrong and so should they. They had obligations to fis. Time answers all questions so let us return hate with love and kindness. The victims know what is at stake and how hate impacts generations. Grow from their hate and help others overcome it. The vast majority of people have good hearts and want to create a sense of togetherness.

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The Design of Everyday Hate: A Qualitative and Quantitative Analysis

• The study explored how ordinary people define and experience hate in everyday life using both qualitative and quantitative research methods.
• Researchers examined four main questions:
  • What people mean by hate
  • Who they hate
  • Why they hate
  • How they cope with hateful feelings
• Participants primarily described hate as an extreme form of dislike, anger, disgust, or emotional hostility toward another person.
• Many respondents associated hate with feelings of betrayal, humiliation, hurt, and disappointment.
• The research found that people most often hated individuals they personally knew, including:
  • Family members
  • Friends
  • Romantic partners
  • Coworkers
• Betrayal and violations of trust were identified as major causes of hatred in close relationships.
• Participants reported that hate usually develops from repeated negative experiences rather than isolated incidents.
• Common coping strategies for reducing hate included:
  • Logic and reflection
  • Communication
  • Compassion
  • Suppression of negative emotions
  • Prayer or spiritual practices
• The study suggested that hate may function psychologically as a protective mechanism that encourages people to distance themselves from harmful individuals.
• Researchers concluded that understanding “everyday hate” can help scholars better understand interpersonal conflict, prejudice, and social division.

Aumer-Ryan, K., & Hatfield, E. (2007). The design of everyday hate: A qualitative and quantitative analysis. Interpersona: An International Journal on Personal Relationships, 1(2), 143–172.

The Benefits of Fitness Bands-Cost, Mobility, Flexible Use

Resistance training helps build muscle tone and supports long-term health. We are not talking about the large muscle mass associated with bodybuilding, but rather the general ability to use muscle effectively to accomplish everyday activities. One can get big from bands as well if they scale up the resistance.

Almost any form of resistance can be beneficial, including bodyweight exercises, holding yoga poses for extended periods, or even lifting water jugs. However, resistance bands offer a unique advantage because they can be used almost anywhere and allow users to isolate and target most muscle groups.

Another advantage of resistance bands is their affordability. Gym memberships can range from $20 to $150 per month and provide many workout options, but for people who prefer exercising at home, most resistance band sets cost less than $20.

Resistance bands are highly portable. They take up very little space, making them easy to keep in an office, backpack, briefcase, hotel or car. This convenience makes them ideal for travel and quick workouts while working at a laptop or during a busy day.

Finally, resistance bands can easily be incorporated into other forms of exercise such as Pilates, yoga, and even treadmill workouts. This allows people to enhance the effectiveness of their routines by adding resistance to existing fitness activities.

If you are interested in some virtual fitness coaching send me a message or use the email. I am a certified fitness trainer and yoga trainer. I try and give 50% to charity and I keep 50% after expenses. $50 an online session. Usually a couple of times to goal set and get a routine and then check back in a few months to see if we need to change anything. I can provide some instruction material on what activities, general food plan, and exercises. muradabel@gmail.com

Try out these resistant bands I found on Amazon. I need some new ones and these have different weight sizes. I'm not endorsing but they seem like something I might buy and try out. I need some new ones as my other one snapped. I also lost a few of them. :) Resistance Bands

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Creativity and Human Capital Can Lead to Organizational Innovation

Creativity begins with a creative mind, and innovation often grows out of creativity. We talk frequently about human capital and the importance of developing people through education, skills, and new opportunities, but also through the ability to apply those strengths in the workplace. As we continue transitioning into a more digital economy, creativity will become even more valuable.

In the past, skills were often viewed mainly as technical abilities that could be learned and repeated. Those skills still matter, but increasingly, success will also depend on how people think, solve problems, and generate new ideas that can be applied within organizations.

If we want to remain competitive, we must continue evolving and reaching the next level. Companies are constantly adapting, and organizations that are slow to change risk falling behind. Every company has a life cycle, and without innovation, decline eventually follows.

A few ways to strengthen creativity and innovation include:

• Look for what is unique or different.
• Think through multiple possible solutions to a problem.
• Identify patterns and relationships between actions and outcomes.
• Stay curious and open to new perspectives.
• Continuously adapt and learn from change.

You may be interested in this study on creativity,

Connecting Creativity and Innovation Research: Building Bridges Across Disciplines

Creativity and innovation research have often been studied separately.

• Creativity research focuses more on ideas and individual thinking.

• Innovation research focuses more on organizations, markets, and implementation.

• The authors found that combining both fields could improve research and problem-solving.

• Strong innovation usually begins with creativity and idea generation.

• Organizations perform better when they encourage both creativity and innovation together.

• The paper encourages more collaboration between psychology, business, and economics researchers.

• Better integration of these fields may help societies adapt to complex economic and technological challenges.

Nijstad, B., Calic, G., de Faria, P., Grimpe, C., & Kauppila, O.-P. (2026). Connecting creativity and innovation research: Building bridges to cross divides. Research Policy, 55(2). https://doi.org/10.1016/j.respol.2025.105391

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