Is 30 Minutes of Exercise a Day Enough?

By Gretchen Reynolds in the NYT.

For anyone interested in the relationship between exercise and living longer, one of the most pressing questions is how much we really need to stay healthy. Is 30 minutes a day enough? Can we get by with less? Do we have to exercise all in one session, or can we spread it throughout the day? And when we’re talking about exercise, does it have to be hard to count?

For years, exercise scientists tried to quantify the ideal “dose” of exercise for most people. They finally reached a broad consensus in 2008 with the Physical Activity Guidelines for Americans, which were updated in 2018 after an extensive review of the available science about movement, sitting and health. In both versions, the guidelines advised anyone who was physically able to accumulate 150 minutes of moderate exercise every week, and half as much if it is intense.

But what’s the best way to space out those weekly minutes? And what does “moderate” mean? Here’s what some of the leading researchers in exercise science had to say about step counts, stairwells, weekend warriors, greater longevity and why the healthiest step we can take is the one that gets us off the couch.

“For longevity, 150 minutes a week of moderate to vigorous intensity physical activity clearly is enough,” said Dr. I-Min Lee, a professor of epidemiology at the Harvard T.H. Chan School of Public Health. She has extensively studied movement and health and helped draft the current national physical activity guidelines.

For practical purposes, exercise scientists often recommend breaking that 150 minutes into 30-minute sessions of speedy walking or a similar activity five times a week. “It is quite clear from numerous large-scale, well-conducted epidemiological studies that 30 minutes of moderate-intensity activity most days lowers the risk of premature death and many diseases, such as stroke, heart attack, Type 2 diabetes and many types of cancer,” said Ulf Ekelund, a professor specializing in physical activity epidemiology at the Norwegian School of Sports Sciences in Oslo, who has led many of those studies.

Moderate exercise, he continued, means “activities that increase your breathing and heart rate, so the exertion feels like a five or six on a scale between one and 10.” In other words, pick up the pace a bit if your inclination is to stroll, but do not feel compelled to sprint.

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1000+ units, 2 more towers, a 747 fuselage, a music venue and a Trader Joe’s – at Stewart and Denny (not 9th Ave!)

Thanks to Jeff E.

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Meet the 1,300 librarians racing to back up Ukraine’s digital archives

Thanks to Pam P.

By Pranshu Verma in the Washington Post

A public library damaged by shelling in Chernihiv, Ukraine. (Olga Korotkova/AP)

In early March, two weeks into Russia’s invasion of Ukraine, Carrie Pirmann stumbled upon a website dedicated to Ivan Mazepa, a 16th century Ukrainian politician and patron of the arts. A 44-year-old librarian at Bucknell University, Pirmann had joined an international effort of fellow archivists to preserve the digital history of a country under siege, and the contents of Mazepa’s website, though obscure, seemed worth saving.

The site held a number of things: Lord Byron poems written about Mazepa’s life and a catalogue of centuries-old articles detailing his various conquests. Pirmann opened her website scraping tool, backing up the site and preserving its content.

Now, the original website is lost, its server space likely gone to cyberattacks, power outages or Russian shelling. But thanks to her, it still remains intact on server space rented by an international group of librarians and archivists.

“We’re trying to save as much as possible,” Pirmann said. “Otherwise, we lose that connection to the past.”

Russian military behind hack of satellite communication devices in Ukraine at war’s outset, U.S. officials say

Buildings, bridges, and monuments aren’t the only cultural landmarks vulnerable to war. With the violence well into its second month, the country’s digital history — its poems, archives, and pictures — are at risk of being erased as cyberattacks and bombs erode the nation’s servers.

Over the past month, a motley group of more than 1,300 librarians, historians, teachers and young children have banded together to save Ukraine’s Internet archives, using technology to back up everything from census data to children’s poems and Ukrainian basket weaving techniques.

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Touring America

Thanks to Paul T.

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Northwest Coast Art – fraud and theft

Thanks to Ed M.

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707 Terry Towers now “Museum House”

SEATTLE | Museum House (707 Terry Ave) | Two towers | 32 Stories | 330 ft | 100 m | Page 21 | SkyscraperCity Forum has many good photos and blog comments.

The skybridge

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Tchaikovsky’s house destroyed by Russian army in north-east Ukraine

Thanks to Ann M. so alerting us. So sad. Click here for the story.

Tchaikovsky stayed in Trostyanets in his 20s; the city is now destroyed
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A message from the Ukraine Library

Thanks to Mary Jane F.

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Past, present and future

Thanks to Mike C.

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Patient booster scheduling for UW Medicine

Thanks to Al MacR.

To schedule your second booster, please call 844.520.8700.

Appointments are available at UW Medical Center – Montlake, UW Medical Center – Northwest, Harborview Medical Center, Valley Medical Center, and UW Medicine primary care clinics. We also continue to provide first and second vaccine doses as well as initial boosters for all eligible individuals at these locations.

Please note that for adolescents ages 12 to 17 only the Pfizer vaccine can be used. Children ages 5 to 11 are not currently eligible to receive a booster.

For more information about boosters, visit UW Medicine COVID-19 Updates & Information. If you have questions about whether a booster is appropriate for you, please contact your provider.

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First Hill Mega-Project: St. James Cathedral Makes Deal with “Visionary” Developer

Thanks to Mary M. for finding this article. The neighborhood is facing yet another very large building! 🙁

Westbank will purchase the building which contains St. James’ pastoral outreach center at 907 Columbia as well as the archdiocesan chancery around the corner at 710 9th Avenue. The Archdiocese will find new digs to consolidate its 125 employees, the site yet to be determined. In turn, St. James will purchase from the Archdiocese two floors of Cathedral Place plus the old chancery building at 907 Terry Avenue, one of the city’s most familiar protest sites.

Westbank will build up to 1,300 “residential homes,” with the exact mix of apartments and condominiums yet to be determined.  Click here for the full article.

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Instead of a Wall, a Binational Park To Be Built on Border of Texas & Mexico

Thanks to Pam P. – from the Goodnewsletter

Only two years ago, the border town of Laredo, Texas, was bracing itself for the construction of the towering steel and concrete border wall that threatened to cut off the city, its people, and the environment from its main water source — the Rio Grande River.

Diligent grassroots efforts by No Border Wall Coalition (NBWC) — a coalition composed of veterans, clergy, teachers, students, Indigenous leaders, and landowners — paved the way for the cancellation of unconstructed border wall contracts. 

According to environmental nonprofit Earthjustice, this saved 71 miles of sensitive riverfront land and more than $1 billion in taxpayer funds

Conceptual rendering of the Binational River Park along the Rio Grande/Rio Bravo between Laredo, Texas, and Nuevo Laredo, Mexico.
CONCEPTUAL RENDERING OF THE BINATIONAL RIVER PARK ALONG THE RIO GRANDE/RIO BRAVO BETWEEN LAREDO, TEXAS, AND NUEVO LAREDO, MEXICO. / COURTESY OF OVERLAND PARTNERS

This victory allowed the City of Laredo to propose and unanimously green-light plans for a binational river park — which is set to be developed where the border wall was once proposed to stand. 

Ambassadors to the U.S. and Mexico, along with city officials from Laredo, and Nuevo Laredo, Tamaulipas — affectionately called the “Sister Cities” —  are working together to transform their shared river into an ecological restoration project.

This historic binational project will span approximately 6.3 miles and focus on strengthening the conservation of the Rio Grande River while creating a community recreation and education space that stands to represent the unique and interconnected relationship between these two border cities. 

As of February 2022, Laredo City Council and members of the Binational Working Group — a public-private consortium — formally announced that San Antonio-based architecture and urban design firm Overland Partners will be working alongside local partner Able City to create conceptual design plans for the first phase of the ecological restoration project.

“We are inspired by the Binational River Park and excited by the unique challenges an aspirational project of this magnitude presents – environmentally, socially, and culturally,” Rick Archer, senior principal and CEO at Overland Partners told The Architect’s Newspaper.

“Together with our partners and stakeholders, we want to create an international cultural destination and model for cooperation, conservation, and community.” 

According to architecture, interiors, and design magazine Dezeen, the park will be made up of three areas: a 2.5-mile-long ecological restoration area northeast of the cities, a mile stretch in the urban cores along the river that will be framed by bridges and feature an amphitheater, and lastly, a recreation area that is proposed to stretch for three miles and lead pedestrians to the Nuevo Laredo Zoo. 

Although this project is currently in its early stages, its envisioned to be comparable to San Antonio’s famed River Walk.

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Scientists support the benefit of a second booster for COVID-19

Thanks to Ed M.

Ed note: Second booster shots are now available in many pharmacies. Most recommend calling or going on their web site to make an appointment.

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2022 FESTIVAL HIGHLIGHTED SPEAKERS

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Tobacco Road Prepares for Basketball Nirvana — or Apocalypse

Duke’s Paolo Banchero dribbled past North Carolina’s RJ Davis during Duke’s loss to North Carolina in March.

There are rivalries, then rivalries. This is one of the best in basketball. Read the commentary in the NYT here. Thanks to Mike C.

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Recent UW Symposium on COVID

COVID Symposium XXVI

  • Airborne Transmission in Indoor Spaces – Krystal Pollitt, PhD, Epidemiology, Yale School of Public Health
  • The Pulmonary Side of Long COVID – Molly Billings, MD, PCCSM, HMC
  • Changes in Smoking Prevalence During COVID-10 – Adam Gaffney, MD, MPH, Pulmonary and Critical Care Medicine, Harvard Medical School
  • Running a Division I Sports Program During COVID-19 – Kimberly Harmon, MD, Sports Medicine, UW
  • Click the link below to watch

03/31/2022: COVID Symposium XXVI – Zoom

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The Day Dostoyevsky Discovered the Meaning of Life in a Dream

The Marginalian (formerly Brain Pickings) by Maria Popova

Ed note: This is a rather “heavy” entry but a friend who’s in the midst of a crisis, sent this story. It brought me back to a Russian lit course in college and plowing through Dostoyeveky’s “Notes from the Underground.” Dostoyevsky seemed to be saying, we’re not truly alive unless we’re in pain – a truly morbid thought! But this essay brings us away from the darkness by discovering, “And it is so simple… The one thing is — love thy neighbor as thyself — that is the one thing. That is all, nothing else is needed. You will instantly find how to live.”

One November night in the 1870s, legendary Russian writer Fyodor Dostoyevsky (November 11, 1821–February 9, 1881) discovered the meaning of life in a dream — or, at least, the protagonist in his final short story did. The piece, which first appeared in the altogether revelatory A Writer’s Diary (public library) under the title “The Dream of a Queer Fellow” and was later published separately as The Dream of a Ridiculous Man, explores themes similar to those in Dostoyevsky’s 1864 novel Notes from the Underground, considered the first true existential novel. True to Stephen King’s assertion that “good fiction is the truth inside the lie,” the story sheds light on Dostoyevsky’s personal spiritual and philosophical bents with extraordinary clarity — perhaps more so than any of his other published works. The contemplation at its heart falls somewhere between Tolstoy’s tussle with the meaning of life and Philip K. Dick’s hallucinatory exegesis.

The story begins with the narrator wandering the streets of St. Petersburg on “a gloomy night, the gloomiest night you can conceive,” dwelling on how others have ridiculed him all his life and slipping into nihilism with the “terrible anguish” of believing that nothing matters. He peers into the glum sky, gazes at a lone little star, and contemplates suicide; two months earlier, despite his destitution, he had bought an “excellent revolver” with the same intention, but the gun had remained in his drawer since. Suddenly, as he is staring at the star, a little girl of about eight, wearing ragged clothes and clearly in distress, grabs him by the arm and inarticulately begs his help. But the protagonist, disenchanted with life, shoos her away and returns to the squalid room he shares with a drunken old captain, furnished with “a sofa covered in American cloth, a table with some books, two chairs and an easy-chair, old, incredibly old, but still an easy-chair.”

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The cycle of life

Thanks to Sybil-Ann

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Second Booster

From Linda W.

As you no doubt read, those of us over 50 (ha!) are now eligible to have a second booster. Bartells (and likely many other sites) are offering this service (as the vaccine becomes available – not at the store today per a resident phone call). Bartells prefers you call for an appointment at 206-340-1066. To get through the pharmacy phone tree, press “0”, then when prompted press “1” to speak to the pharmacy directly. We don’t have a date as to when Skyline may offer the booster, but for those traveling or at high risk probably not delaying too long is wise.

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Charging EVs in Skyline Garages

Hello all,

I made a YouTube video, about half the length of my talk, leaving out the Skyline-specific material.

I will be giving a talk about recharging electric vehicles in Skyline garages in the Science-Technology lecture series on April 19th at 3:30pm. What follows is aimed at preparing for the Q&A after my presentation. I have been writing an eight-page “consultant’s report” as I recall details from my EV education a decade ago when recharging was more iffy. You can access a PDF of it at WilliamCalvin.com/EV/. Here is the last page:

Mindset Matters When “Filling Up” an Electric Vehicle

EV owners with assigned parking near an electrical outlet need to get out of their established gas-station habit of waiting until 1/4 full before refilling.

There are three different strategies for EV charging: one for slow 110-volt top-up charging, another for ‘full-tank’ overnight 220-volt charging, and a third for 440-volt Level 3 (supercharger) half-fills in 15 minutes for long hauls. Here are some mindsets to readjust when you become an EV owner:

“Wait to refill until down to quarter-full.” (But only for highway trips!)

Take your 15-minute rest stops at Level 3 DC Fast chargers (or Tesla superchargers). Around town, just top up every night using an ordinary 110-volt outlet.

“Fill the tank to Full”except on road trips! (How non-intuitive is that!)

A fill-up makes sense with liquid fuels and also with overnight recharging—but the EV charging rate varies with how full the EV battery already is; doing ¾ to full takes much longer with an EV. The strategy for minimizing recharging time on a road trip is to routinely find a Level 3 changer or Tesla Supercharger when at ¼ full— but, when impatient, stop recharging at ¾ and hit the road.

“Refilling requires a weekly visit to a special parking spot, vacating it when done.”

That’s still true if one’s EV does not have an electrified parking space for 8 hours every night (or during the working day). Otherwise, simply top up overnight, every night—there will be a full ‘tank’ every morning, even with 110v charging. Unless one is just back from a long drive and about to leave on another long leg in the morning (that has happened to me once in the past ten years), one is going to be drawing many little sips, not one fast ​overnight ​gulp needing 220v Level 2 chargers. After you lock your car, hook up the Level 1 charging cable (dangling nearby) before walking away. It is just like those parking meters with electrical outlets that you see in Jasper, where cars need an electrical heater to keep the radiator and oil pan from freezing.

A proposed hybrid gas station. But until they arrive, how does one recharge an EV?

EV Economic, Health, and Safety Advantages

At least in Seattle, it costs about $5-10 to fully recharge a large EV to 250-mile range, versus $100+ to fill a gas tank.

EVs also have many fewer items to routinely service: no oil to change, no transmission, no muffler and catalytic converter, and infrequent brake pad replacement because most of the braking is done with recharging the battery, Prius style.

Some EVs, such as the Tesla Model S, were redesigned from scratch to better protect the driver and passengers with crumple space up front. Dual-motor Teslas are excellent at automatically recovering from swerves and skids. And because Teslas are designed to be bottom-heavy, they seldom roll over. Most other EVs, however, just fill the empty engine compartment with heavy batteries.

EVs do not produce tailpipe air pollution to breathe. Try to drive behind an EV whenever possible.


It isn’t just Tesla (though I still think they are the best). Here is a table of EVs.

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Job interview – how’d it go?

Thanks to Mary Jane F.

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Dog on the bus!

Thanks to Sybil-Ann!

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On a Sunday afternoon

Yesterday, the people seemed to outnumber the blossoms. Everyone was enjoying a peaceful and pleasant touch of spring.

UW Quad on 3/27/22

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Volunteers fly into Seattle’s spider web on homelessness

Thanks to Ed M.

John Pehrson and Ruth Benfield are residents of the Mirabella retirement center who were instrumental in a stalled attempt at building a tiny house village on the city-owned lot seen here. (Greg Gilbert / The Seattle Times)

By Danny Westneat Seattle Times columnist

With 171 years of life experience between them, including about 80 managing hospitals and rocket systems, Ruth Benfield and John Pehrson have seen a thing or two.

Benfield was a vice president at Seattle Children’s hospital, overseeing that facility’s master development plan. Pehrson was the program manager of missiles and spacecraft at Boeing’s Kent Space Center.

So when the two retirees, now neighbors, put their heads together on a homelessness aid project in their South Lake Union neighborhood, they figured: How impossible of a task can this be?

“We’ve navigated a lot of bureaucracy in our day,” says Pehrson, 95. “This system is something else.”

Their odyssey started more than a year ago, when some of the 400-plus residents at Seattle’s Mirabella retirement center suggested they all pool their resources to help out with the city’s homelessness crisis.

The pitch they hit on was unique, the opposite of “not in my backyard.” They told the city: If you put a homeless shelter next to us, we’ll raise the money to help pay for it.

With the encouragement of multiple Seattle city council members, they raised $143,000 from Mirabella residents in about four weeks, and another $100,000 was pledged by a South Lake Union developer. That was enough for about half the capital startup costs for a temporary emergency site, a 40-unit tiny house village, which was proposed about a block from the Mirabella at a leftover City Light lot that has sat mostly vacant for years.

“We’re old and have a lot of time on our hands, so we could cook meals for them and make lunches and do clothing drives,” Pehrson said. “It would be right down the block. So people here were very excited about finally being able to do something to help.”

The rest of the money needed was just sitting there — in the form of $2 million in grants the state had already given Seattle, earmarked for “tiny houses and cottages.”

But maddeningly it stayed sitting there, unspent, all last year. It’s the same money that’s now the subject of dispute and intrigue, having been transferred by the city in January to a new regional homelessness agency, where it was awarded to other aid projects, only to be pulled back by an edict from Rep. Frank Chopp, D-Seattle.

It isn’t clear what’s going to happen with those grants now, or when they may be spent. The city says it wants to move on though and use the abandoned lot near the Mirabella for other City Light work. So unless a new spot is found, the $143,000 these volunteers raised will be returned, donation by donation, back to Mirabella’s residents.

All this in the middle of a declared homelessness emergency.

“Most of 2021 and now the first part of 2022 has been wasted,” Pehrson said. “I know what it’s like to have an emergency at work — we’d have a stand-up meeting about it every day. I mean everybody would be standing. They’re not acting like this is a crisis.”

Says Benfield, 76: “We could have already sheltered people all through last winter. We’re not experts, so we had only two questions: ‘How do we get this done? How do we help?’ The city slow-walked their response until it all went nowhere.”

The city says it didn’t award the grants last year because it was winding down its homelessness work to turn it over to a new Regional Homelessness Authority. Ironically that group was set up in part to remove parochial politics from the equation. It’s now mired in even thicker politics with Seattle lawmaker Chopp.

As reported by The Seattle Times’ Scott Greenstone, Chopp big-footed the $2 million in grants back to Seattle’s Low Income Housing Institute — a nonprofit he co-founded — which manages the city’s tiny house villages, and would also have managed the proposed one near the Mirabella.

But the regional group, which is now in charge, clearly does not favor tiny house villages as a shelter strategy. Also they said they hoped to “diversify” by including other nonprofits.

The Mirabella folks are like a benevolent ladybug that flew into a spiderweb.

“I see people working very hard at not solving the problem,” Benfield says. “The government agencies, the nonprofits, the politicians are caught up in power struggles. We sat in meeting after meeting where they were expending a lot of energy, but it was on maneuvering. They’ve lost sight of the goal.”

That goal is supposed to be helping people get up and off the streets. There are disagreements about how best to do that, which hopefully this new regional group will resolve. But c’mon, we’re more than six years into this emergency.

The city, the regional group and the nonprofits all say it’s a top priority to put a new shelter of some type in South Lake Union. Yet as of now there isn’t one planned. Despite this unprecedented volunteer push from the Mirabella residents.

Says Pehrson: “We set out to get an education and we got one.”

An honorary degree, in Seattle Process.

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Keeping it in play

Thanks to Rosemary W

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