The “sweet spot” of exercise according to science is 30 minutes

For many years the goal of taking 10,000 steps per day has been the universal health mantrarepeating itself in medical consultations or being predefined in smart watches that monitor physical activity. But this mantra is evolving thanks to the latest evidence we know, since it is not just about how many steps you take, but how they occur. A sweet spot. For this science has identified the ideal when doing physical activity: 30 minutes of brisk walking (walk at a brisk pace) at a constant speed of 5 km/h. This habit is not only more efficient than taking random walks, but Delivers metabolic benefits previously only attributed to high-intensity gym workouts. An important threshold. The fact of having to exceed a speed of 5 km/h It is crucial when walking with the purpose of improving cardiovascular health. And for a walk to be considered “moderate intensity exercise”, it is not enough to move. Science in this case considers that there is a critical threshold that we must keep in mind when recommending doing the exercise: 100 steps per minute. That is what translates into this approximate speed of 5 km/h. And it is not something random, since it has been seen that at this speed there is a significant reduction in the glycosylated hemoglobin (HbA1c) related to diabetes and systolic blood pressure (known as ‘high’). The secret is continuity. One of the most powerful findings from the studies It is precisely in the amount of time we invest in sport. And there is a big difference between continuous 30-minute sessions, in which we only walk, versus accumulated sessions, where we walk for five minutes and then stop continuing. In this case, the continuous 30-minute session is what has been found to be best for reducing insulin sensitivity, improving resistance, hip circumference, and also exercise adherence. And although it is good to move 5 minutes every hour to avoid a sedentary lifestyle, the reality is that it is best to dedicate only half an hour a day continuously. A shield against aging. For the middle-aged population, walking is literally life insurance. Different studies suggest that walking at 5 km/h for 30 minutes a day, for five days a week, helps reduce the risk of stroke (due to lowering blood pressure). But in addition to this, it also combats anxiety and stress, which is undoubtedly one of the big problems we have in today’s society with the stress hormone triggered and doing a lot of damage to our body. With all this, the increase in life expectancy is quite substantial compared to more sedentary people. Without forgetting strength exercises. Although walking is essential, we must not forget our muscles either. It is very important when you reach middle age do not neglect the development and maintenance of muscle, since there are many studies that suggest that it delays biological aging and even offers cognitive benefits such as protection against neurodegenerative diseases. In this way, in order to reach old age in optimal conditions, we must not forget to be mobile to reduce metabolic syndrome, but also to be attentive to our muscles. Images | Martin Dalsgaard In Xataka | The 11 best apps for exercising at home

Some say Mercury retrograde ruins their life, but the planet didn’t even move from its spot.

Mercury retrograde season returns. From November 9 to 20, 2025, many people around the world – and especially on social networks– They will blame this curious planetary phenomenon for the argument they have had with their partner, the breakage of their refrigerator or the failure in an exam. But the question we must ask ourselves is if there is something behind this phenomenon that seems astronomical. What is ‘Mercury retrograde’. Despite its magical name, “Mercury retrograde” is described according to NASA as an optical effect: from Earth, Mercury (the planet closest to the Sun) appears to move backwards in its orbit for a few weeks. Astronomically, that “recoil” It is an illusion created by the difference in speed and position between Earth and Mercurybut nothing in the cosmos really changes, only our point of view. This is a phenomenon that occurs several times a year and has no physical effect on the Earth, our communications, travel or emotions. This is why astronomical science is clear: it is pure visual effect, not causality. Another interpretation. In the case of astrology the interpretation is very different. For this branch, Mercury is attributed powers over the communication, thought and movement. In this way, when it is ‘retrograde’, astrologers advise avoid signing contracts, taking trips or having difficult conversations. But this is something that has no scientific support behind it. A real meme. The interesting thing, according to experts in digital cultureis how Mercury retrograde has become a lifeline to cast our blame away. It is the perfect meme to explain everyday chaos: when WhatsApp crashes or the AI ​​responds strangely, the fault is not ours, but Mercury’s. In this way, everything stops being our fault, and for psychology it is something that we use as a strategy to attribute the disorder to external factors that reduce anxiety and connect us with the community. In countries like Spain, each Mercury retrograde cycle activates dozens of interactions on TikTok, Instagram and X, full of jokes, astrological advice and memes. This narrative allows us to find order (or at least, poetic meaning) in digital unpredictability. There is no relationship. Whether the computer or the refrigerator stops working or you have had a fight with your boyfriend or girlfriend has nothing to do with the position of Mercury. However, the myth and the joke will live on. Perhaps it is therapeutic to look to the sky for an answer when reality surpasses logic, even if we know that looking at the sky will not change whether our router breaks or not. Images | Wikipedia Afif Ramdhasuma In Xataka Basics | 19 apps and tools to see and have more information about stars and constellations

Kalma is North Korea’s first real effort to become a vacation spot. For now only for Russians

In October we told a surreal story if it weren’t for the fact that it was completely true. North Korea had a plan in hand: to become a vacation enclave with all of the law. In essence, although with nuances: setting up your own Benidorm, inspired by Spain. For May of this year it was expected Wonsan-Kalma resort. The project is not only moving forward, there is already a scheduled date for the arrival of tourists, for now only from Russia. Inspired by Spain. As we count thenIn fact Wonsan-Kalma project started in 2014with the vision of transforming the Kalma peninsula into a luxury destination with hotels, restaurants and attractions, including even initial plans for an underwater hotel. The ambition of the project was reflected in 2017, when a delegation of 16 North Korean officials visited Spain to study tourism development models in places such as Marina d’Or and Terra Mítica, in Benidorm. The experiences acquired influenced the design of the complex, with emphasis on hotel infrastructure, leisure and complementary services, as Reuters reported at the time. The only “but”: that the North Korean region is known for another peculiaritya priori not very compatible with tourist success. They have apparently used the coastal region of Wonsan in the past to test ballistic missiles. In fact, in 2020 the South Korean General Staff warned that two projectiles had been launched from Wonsan itself, about 180 kilometers from Seoul. A megaproject under state control. According to the American expert on North Korea, Jacob Boglethe tourist complex will be the largest development of its kind in the country and possibly the largest in the world under a single state owner. Unlike Benidorm, which was developed over time with various private investments, the Wonsan project is or will be a single, centralized structure, operated exclusively by the government. In this regard, the complex will include facilities such as an aquarium and sports centers, but its tourism approach will be subject to traditional North Korean restrictions, where visitors must follow rigidly planned itineraries, usually in groups organized from factories, schools or state-owned enterprises. . Tourism as a means of earning foreign currency. We also told it a few months ago and it is the most important leg of this investment. Unlike other areas of the North Korean economy, the tourism sector is not subject to international sanctionswhich represents a key opportunity to obtain foreign currency. Hence, the North Korean leader, Kim Jong Un, has highlighted that the country has “rich and diverse tourist resources” that can be used to revitalize the regional economy and improve the living standards of the population. The main target markets for North Korean tourism, at least initially, seem clear: Russia and China, countries with which Pyongyang has strengthened political and economic ties in recent years. In fact, after the partial reopening of the borders in 2023, The first tourists to visit the country were Russiansand the state travel agency, Korean International Travel Company, has been promoting North Korea’s tourist attractions to Russian travelers. Now that bet has been reaffirmed. First packages: the Russian tourist. The news these days is that a Russian travel agency has started promoting the new tourist area of ​​Kalma with the idea that the first foreign tourists to visit the complex are Russians. The Vladivostok-based company Vostok Intur has announced three travel dates to the Wonsan-Kalma tourist resort, starting in July, according to a post on its Telegram channel. In this regard, the agency offers eight-day packageswith the first excursion scheduled for July 7-14, followed by two additional trips in August. The cost of the package: $1,400with additional expenses to be paid in Russian rubles and including: Accommodation for seven nights, with three meals a day. Round-trip flights to North Korea. Guided tours of Pyongyang at the end of the trip, as part of the experience. According to the agency, tourists will be able to enjoy an “ecologically clean” environment with entertainment options for all budgets and a gastronomic variety adapted to various tastes. A strategic opening. Thus, the announcement of the start of operations of the Kalma tourist area comes after a decade of construction, with official opening now planned for June 2025. In fact, Kim Jong-un, who personally inspected the complex with his daughter, has called the project a “big step” in the development of the country’s tourism industry, describing it as a “spectacular, beautiful and magnificent” place. First Russia, and then we’ll see. As we said, the interest in attracting Russian tourists to the Kalma area reinforces the growing relationship between Moscow and Pyongyangstrengthened by cooperation in strategic sectors following increased tension between Russia and the West due to the war in Ukraine. North Korea seems to be clear about and identified Russia as a priority market, given that, as we explained, tourism is not subject to these international sanctions and offers a safe way to obtain foreign currency. Challenges of North Korea, vacation enclave. There is no doubt, although tourism promotion through Russian agencies marks an important and decisive step for the exploitation of the Kalma complex, the project faces known challengessuch as mobility restrictions within the country, limited access to objective information or security issues for those who travel. Despite this, the nation trusts that the tourist area will serve as a key tool to promote regional development and improve the international perception of the country as a tourist destination. Let Benidorm tremble. Image | Clay Gilliland In Xataka | The idea of ​​North Korea in the midst of an international tourism boom: setting up its own Benidorm, inspired by Spain In Xataka | North Korea has a lifeline to avoid sanctions: fake hair

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