Core Viewpoint - The article emphasizes that the most worthwhile investments in life do not require significant costs but can yield long-term returns through consistent practices such as reading, exercising, and going to bed early [4][32]. Summary by Sections Reading - Reading is highlighted as a low-cost method for self-improvement, allowing individuals to engage with the wisdom of past and present thinkers without geographical or temporal constraints [5][9]. - The article cites Liang Qichao, who dedicated two hours daily to reading despite his busy political life, illustrating the importance of continuous knowledge accumulation [6][7]. - The benefits of reading include enhanced cognitive abilities, clearer decision-making, and a resilient mindset during challenging times [9]. Exercise - Regular physical activity is presented as the most reliable form of health insurance, with the idea that lack of movement can lead to illness [11][12]. - The article references Zeng Guofan, who recognized the importance of exercise after suffering from health issues, and incorporated it into his daily routine [13][15]. - Exercise is framed as a crucial investment in health, providing long-term benefits that outweigh the time spent [19]. Sleep - Early sleep is described as an effective way to recharge energy, improve focus, and enhance overall well-being [21][23]. - The article mentions Su Shi, who maintained a regular sleep schedule even during difficult times, emphasizing the value of adequate rest for mental and physical recovery [24][26]. - Establishing a habit of early sleep is portrayed as a natural part of life that leads to increased vitality and enjoyment of life [30][32].

Core Viewpoint - The article emphasizes the detrimental effects of prolonged sedentary behavior on both physical and cognitive health, highlighting the urgent need for integrating movement into daily routines to combat metabolic disorders and cognitive decline [8][11][15]. Group 1: Sedentary Lifestyle and Health Risks - A study reveals that just 10 days of inactivity can significantly worsen insulin resistance and increase the risk of cognitive decline through muscle-brain axis disruptions [8][9]. - Data indicates that from 1940 to 2020, while global life expectancy increased by 12.6 years, the prevalence of type 2 diabetes surged by 4.7 times, and healthy life expectancy after age 65 decreased by 8.2 years [11][12]. - Urban professionals are reported to sit for over 9 hours a day, with 83% relying on screens during leisure time, contributing to metabolic crises [14]. Group 2: Mechanisms of Cognitive Decline - Muscle disuse leads to iron overload in skeletal muscles while decreasing iron levels in serum and brain tissue, creating a negative correlation that exacerbates insulin resistance and neuroinflammation [8][9]. - The study identifies a new mechanism where muscle atrophy affects cognitive decline through iron metabolism regulation, suggesting that even short-term inactivity could be a potential trigger for Alzheimer's disease [9]. Group 3: Benefits of Physical Activity - Engaging in regular physical activity can yield immediate and long-term health benefits, including a 33% reduction in all-cause mortality risk for those who incorporate movement into their routines [16][17]. - The concept of "exercise investment" is introduced, indicating that the metabolic memory effect from exercise can sustain pancreatic and brain health, making any time to start exercising worthwhile [16][17]. - Regular exercise can enhance insulin sensitivity by 25% and reduce dementia risk by 28% compared to sedentary individuals [16][17]. Group 4: Strategies for Incorporating Movement - The article suggests four simple strategies to develop exercise habits, such as creating more opportunities for activity in daily life, incorporating short breaks for movement during work, engaging in outdoor activities on weekends, and setting achievable goals [18][19]. - Small changes, like walking an additional 2,000 steps daily, can significantly lower cardiovascular disease risk by 15% [18]. - Establishing a consistent exercise routine is emphasized as more important than the intensity of workouts, with gradual increases in activity recommended [19].