all time awesome benefits of running - this is the most integrated wholistic piece of information structured as a talk 

 https://www.youtube.com/watch?v=H7ga2jhlaus 

 if you're looking for one practise for prospering, 

this is it it fits the bill for meditation as defined as 'a deliberate doing nothing or something else or goal-less thing to rebel from the social pressure of always doigg something that is tangible and for others" *

 it helps to build different neurons and diversify your identity and self and build vo2 and stamina in the meanwhile, also free endo-cannabinoids 

 if you run for a month atleast, you can legitimately wear a goggins tee

 you will need to build 'calluses on the brain' , going past the 'i am not doing it i don't need it i can't do it' 

 it costs a month to see lowering of heart rate 

 narrator says you need to do this for 3 months to see more tangible benefits 

 also you're in good literary company - george sheehan and murakami 

 my goals are 

 1. run regularly - don't think I'll achieve this anytime soon, even walking daily brings a piercing in my knees. i plan to shuffle walk run until duration goes up 

 2. bring heart rates down from close-to-max rate to the 60 or 40 that sheehan mentions 

 3. get off the aflame-amygdala train 

 4. be able to take office out of my head and do other things

 i suppose calisthenics and pushups and core crunches will follow in eventually as rest of the body remains disharmoniously flabby and flappy as the lowers firm up 

 imma gonna chase heart points until i develop wind (like bruce lee said) - walking running/jogging skipping stairs etc 

 asana for recovery and evolution. goggins does 2 hrs. kareem abdul jabbar does it 

home cooking and meal planning as the way to get off snack-fat train and grow good tissue. 

 muscles are nice, yoga sutras by bks iyengar is nice, sarvapriyananda's raja yoga lecture is nice, but later 

 * mens sana in corpore sano *