List: Health and Fitness | Curated by Zachary Walston, PT, DPT, OCS | Medium

Zachary Walston, PT, DPT, OCS

Apr 26, 2025

146 stories

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Health and Fitness

Stories providing health and fitness tips, backed by reserach and experience.

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

The Science of Static Stretching: What Actually Works

Using the latest research and clinical expertise to develop a plan for improving flexibility

Apr 19

The Science of Static Stretching: What Actually Works

Apr 19

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Why Moving at Work Isn’t the Same as Moving for Fun

Exploring the physical activity paradox in pain management

Apr 18

Why Moving at Work Isn’t the Same as Moving for Fun

Apr 18

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

One Simple Tweak To Build Bigger Quads With Leg Extensions

And how the same tweak can be translated to other muscles

Jun 12, 2024

One Simple Tweak To Build Bigger Quads With Leg Extensions

Jun 12, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

What Are the Best Strategies for Building Muscle

Answering 8 key questions with research

Jun 8, 2024

What Are the Best Strategies for Building Muscle

Jun 8, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Strengthspan: A New Measure of Health, Function, and Longevity

Longevity starts with building strength

Oct 5, 2024

Strengthspan: A New Measure of Health, Function, and Longevity

Oct 5, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Sleep Quality is More Important Than Sleep Duration

New research implies following the 8-hour sleep rule isn’t enough

Dec 6, 2024

Sleep Quality is More Important Than Sleep Duration

Dec 6, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Why Cardio Deserves More Attention

Finding the right volume and intensity for health and longevity

Sep 28, 2024

Why Cardio Deserves More Attention

Sep 28, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Easy Exercise is More Important Than You Think

The overlooked benefits of light physical activity for all ages

Sep 28, 2024

Easy Exercise is More Important Than You Think

Sep 28, 2024

In

Wise & Well

by

Zachary Walston, PT, DPT, OCS

Is Icing Still the Standard for New Injuries?

Or is heat or medications better? Even the experts are confused.

Oct 1, 2024

Is Icing Still the Standard for New Injuries?

Oct 1, 2024

In

Runner's Life

by

Zachary Walston, PT, DPT, OCS

Do Foot Orthoses Help Runners in Pain

Combining research and clinical practice to find the answer

Oct 8, 2024

Do Foot Orthoses Help Runners in Pain

Oct 8, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Do Standing Desks Actually Improve Your Health?

New research calls into question the proposed solution to sitting all day.

Nov 16, 2024

Do Standing Desks Actually Improve Your Health?

Nov 16, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

The Best Way to Protect Leg Muscles Is To Make Them Stronger

7 exercises to prevent muscle tears in the legs

Nov 20, 2024

The Best Way to Protect Leg Muscles Is To Make Them Stronger

Nov 20, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

How to Use Running to Treat Low Back Pain

Ignore the providers and influencers that tell you it’s dangerous

Dec 4, 2024

How to Use Running to Treat Low Back Pain

Dec 4, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Become a Weekend Warrior to Save Time and Boost Your Health

Exercise doesn’t require a large time commitment

Dec 13, 2024

Become a Weekend Warrior to Save Time and Boost Your Health

Dec 13, 2024

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Choosing The Stairs Over The Elevator Can Make a Big Health Difference

A new study shows we shouldn’t discount small activity changes

Jan 4

Choosing The Stairs Over The Elevator Can Make a Big Health Difference

Jan 4

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Are Supersets the Most Efficient Way To Get Fit?

New research compares three types of superset routines to traditional sets

Feb 19

Are Supersets the Most Efficient Way To Get Fit?

Feb 19

In

In Fitness And In Health

by

Zachary Walston, PT, DPT, OCS

Can You Build Muscle With Only One Set Per Exercise?

New research suggests you can play whack-a-mole with your gym routine.

Mar 5

Can You Build Muscle With Only One Set Per Exercise?

Mar 5

In

Runner's Life

by

Zachary Walston, PT, DPT, OCS

Strengthen Your Stride: The Benefits of Eccentric Training for Runners

An often missed training variable that improves performance and reduces injury risk

Sep 26, 2024

Strengthen Your Stride: The Benefits of Eccentric Training for Runners

Sep 26, 2024

In

Wise & Well

by

Zachary Walston, PT, DPT, OCS

Why You Need Stronger Bones and How to Get Some

There are only two ways, and milk ain’t one of them

Sep 23, 2024

Why You Need Stronger Bones and How to Get Some

Sep 23, 2024

In

Wise & Well

by

Zachary Walston, PT, DPT, OCS

Play Your Way to Better Health

Why playing can be the best exercise for your mental and physical health

Sep 5, 2024

Play Your Way to Better Health

Sep 5, 2024

Zachary Walston, PT, DPT, OCS

Zachary Walston, PT, DPT, OCS

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A physical therapist helping you understand and apply the latest health research | Substack for more content: https://zachwalston.substack.com/

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